Do you find it difficult to digest vegetables? There is a reason very clearly for this problem it is common. Oh you’re not the only one that happens to! If you like the recipes of casseroles with legumes, but avoid their consumption, ‘for its side effects’, in The Naked Kitchen you we have tricks that are easy and effective to prevent the gas from legumes.
The year 2016 was the legumes and the FAO (United Nations Organization for food and agriculture), published a book with recipes of all the world. The message of the FAO, to encourage the consumption of legumes orn food that has been basic to human survival throughout history. Have many advantages, but also some side effect: often hard to digest legumes and cause gas.
Why hard to digest vegetables?
Earn gas for two reasons: the first swallow more air (if you talk fast or talk a lot for example swallow more air. Also if you smoke, drink with straws, or if you chew gum), and the second and main by the fermentation in our gut.
Lentils are the least, but chick peas or beans it costs to break it down. There is a reason, beans have oligosaccharides that are double sugars, resulting from the union of 2 to 9 molecules of monosaccharides. If all this sounds a little ‘chinese’, sure you will be more clear to know that these molecules are starch and our body has a limited supplies of enzymes able to break down these oligosaccharides.
The solution can not be more simple: to continue eating gradually legumes, (decreases the amount but eat legumes several times a week), this way the body will generate greater amount of digestive enzymes and the digested without problems.
6 tricks to prevent the gases of the pulses
You usually talk for at least 8 hours but if you can be 18 hours or a day better. The husks of the legumes are rich in oligosaccharides, the sugars double that you mentioned. Soaking prolonged helps to remove these sugars therefore it will be easier to digest and cause less gas.
In The Pakistan Journal of Nutrition, published a study of a type of beans called the bean Seker, and the best way to remove the oligosaccharides. The results can be applied to other legumes. The most effective way to remove these oligosaccharides or starches and therefore make less flatulent and digestive legumes was: add a tablespoon of baking soda to the soaking water of the beans and the soaking out of at least 12-18 hours.
Cook in a pressure cooker
If the two tips above, soaking more than 8 hours, add a teaspoon of bicarbonate of sodium, you will join the cook in the pressure cooker, our legumes are easier to digest.
Spices that help
Since a century, is using certain herbs and spices in the cooking of the legumes, not only for flavor. Its main effect is that they help to better digest these foods. For example the fennel, cloves or lacanela. Other interesting spices to prevent the gases of the pulses are turmeric and ginger.
Chew more slowly
Not only for legumes, if you chew at least 20 times every bite that we all would have better digestion, and eat less. We often eat quickly and this contributes to bad digestions. The enzymes in the saliva help break down carbohydrates, ‘before’ that by the intestinal tract. Then if you chew it slowly pulses to generate less gas to digest their food.
Eating legumes regularly
It seems a contradiction, but it is precisely because of what I said in the first sentence. Our body needs to get used to digest their food. If you consume a few vegetables usually will cause more gas and bloating, while if you usually eat habitually, chickpeas, beans or lentils, these side effects if you happen to be very light.
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