Si dice spesso che l’alimentazione dei mesi freddi sia più elaborata e pesante di quella estiva, in realtà non è proprio così, in quanto l’autunno e l’inverno offrono degli ottimi nutrimenti, perfetti per il benessere dell’organismo e della linea. Ne sono un esempio i legumi, che rappresentano uno degli ingredienti principali di minestre e zuppe e che, oltre ad essere energetici pur senza contenere troppi grassi, forniscono diversi nutrienti essenziali per la salute.
Le proprietà dei legumi
I legumi sono un’ottima fonte di proteine, ne contengono tantissime, quasi quanto la carne, poi sono ricchi di fibre, di aminoacidi essenziali, di vitamine e di sali minerali, soprattutto ferro, calcio e fosforo; pur essendo molto energetici, i legumi contengono pochi grassi e non fanno ingrassare, tanto che sono diventati protagonisti di una dieta tematica, ovvero la dieta dei legumi.
Ceci, piselli, lenticchie, soia, fave e fagioli, ossia i legumi più comuni, vanno consumati preferibilmente cotti, perché tramite la cottura perdono le sostanze antinutritive.
I piselli
I piselli contengono diverse vitamine del gruppo B e C, e sali minerali essenziali per il benessere dell’organismo, come il potassio, il magnesio e il fosforo; inoltre sono molto digeribili e poveri di grassi, oltre ad aiutare a ridurre i livelli di colesterolo. I piselli freschi o surgelati contengono più acqua e vitamine rispetto a quelli secchi, e apportano circa 70 calorie ogni 100 grammi; i piselli secchi sono più calorici: 285 calorie per 100 g., ma sono una buona fonte di carboidrati e di proteine.
I ceci
I ceci sono una buona fonte di acidi grassi essenziali, contengono un buona percentuale di carboidrati, e sono nutrienti e digeribili. Un etto di ceci cotti apporta solo 120 calorie, ma fornisce molte vitamine, proteine e minerali, soprattutto ferro e calcio (117 mg per 100 g.)
Le lenticchie
Le lenticchie sono ricche di proteine vegetali, vitamine, fibre e sali minerali; contengono una buona percentuale di carboidrati e quindi sono facilmente digeribili; un etto di lenticchie cotte apporta 90 calorie.
I fagioli
I fagioli contengono moltissimo ferro e fosforo e per questo sono particolarmente indicati per chi soffre di anemia. Un etto di fagioli cotti apporta circa 102 calorie
La soia
La soia è un legume molto digeribile e per questo è consigliata nell’alimentazione dei bambini e in quella di chi soffre di diabete; fornisce all’organismo buone percentuali di vitamina A, B, E e D.
Le fave
Le fave fresche sono quasi prive di grassi, mentre quelle secche contengono ottime quantità di proteine, vitamina B, vitamina PP e sali minerali; le fave possiedono buone proprietà diuretiche e lassative, oltre ad essere utili in caso di cistite.
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