Lobio calorie content and harm to the figure. Lobio calorie content

lobio rich in vitamins and minerals such as: vitamin B9 - 12%, potassium - 14.3%, phosphorus - 13.6%, iron - 11.1%, manganese - 12.8%, copper - 15.9%

What are the benefits of lobio?

• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.

You can see a complete guide to the most useful products in the appendix.

The original taste and nutritional value of the traditional Georgian dish lobio have earned it admirers far beyond the borders of Georgia. There are many recipes for lobio, and preparing it from different types of grain beans adds variety not only to the taste range, but also changes the calorie content of the finished dish. Below is the calorie content of lobio made from red beans.

Features of red beans

It is not without reason that red beans are actively included in diets for weight loss. It contains a large percentage of complex carbohydrates that swell in the digestive tract, which is why the satiety effect is well preserved. This type of bean helps cleanse the intestines to a greater extent than white beans. Red beans provide a moderate diuretic effect, reduce blood sugar levels and increase glucose tolerance, and reduce the intensity of cholesterol synthesis. All this leads to weight loss and a healthier body.

Compared to white beans, red beans are noticeably enriched with natural antioxidants, which reduce the processes of cell destruction and degeneration.

With this product, essential amino acids, organic acids, microelements, flavonoids, vitamins, especially B1, enter the body. The latter is vital for cellular respiration and normalizes the function of the heart muscle, smooth muscles of internal organs, the condition of the bronchi, digestive system, and skin.

Calorie content of red beans

100 grams of boiled red beans contains on average

• Belkov ̶ 8,
• Fat ̶ 0.5,
• Carbohydrates ̶ 21 g,

That is, the ratio of protein is 16: 1: 42. There is little fat, and the ratio of proteins and carbohydrates is 1: 2.5, which demonstrates the enrichment of the product with proteins.

Calorie content: 123 kilocalories per 100 grams.

Calories in ready-made Georgian lobio

The calorie content of a finished dish is the sum of the calorie content of the constituent products, thermally processed according to the recipe. You need to know how much and what products are used to prepare a dish. The classic Georgian lobio recipe includes (per 3 servings of 200 g):

Other ingredients, mainly spices, have either zero or negligible calories.

Calculations show that the caloric content per 100 grams of classic Georgian lobio is about 196 kilocalories, and the caloric content of a two-hundred-gram serving of lobio is 391.6 kilocalories.

Balance of proteins, fats and carbohydrates

To determine the balance, you need to know how many grams of proteins, fats and carbohydrates are in one serving of lobio.

Total: proteins ̶ 10.35, fats ̶ 30.47, carbohydrates ̶ 29.41 g. Bju ratio ̶ 1: 3: 3.

The ratio indicates high protein content and relatively low carbohydrate content. If desired, you can reduce the second component in the resulting proportion if you prepare the dish with the addition of less vegetable oil and (or) refuse to use nuts. This will have little effect on the taste of the bean dish, but will make it even more attractive for those following diets to reduce body weight.

Conclusion

Thus, red bean lobio is a tasty, low-calorie dish with a complete set and balance of vital nutrients. It can be recommended for inclusion in the menu of people who adhere to an active and healthy lifestyle and who strive not to exceed the permissible level of energy value of the daily diet.

Lobio rich in vitamins and minerals such as: vitamin A - 33.4%, beta-carotene - 36.2%, silicon - 58.1%, phosphorus - 13.1%, cobalt - 43.9%, manganese - 15, 6%, copper - 13.5%, molybdenum - 15.2%

How Lobio is useful

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.

You can see a complete guide to the most useful products in the appendix.

How to cook lobio
1. Pour 1 cup of dry beans into a colander and rinse under running water.
2. Place the beans in a deep bowl, add 2 cups of cold water, and leave for 8 hours.
3. Cut 1 peeled onion into half rings.
4. Finely chop the garlic.
5. Cut 4 tomatoes into small slices.
6. Cut 5 sprigs of cilantro, dill, parsley, and basil.
7. Cut 1 pod of hot red pepper in half, remove the seeds and chop finely.
8. Chop half a glass of walnuts with a knife (not very finely).
9. Drain any unabsorbed liquid from the soaked beans and rinse the beans.
10. Place beans in a saucepan, pour 3 cups of water and place over medium heat.
11. When the contents of the pan boil, reduce the heat to low, remove the foam and cook for about 1 hour. The beans should become soft but retain their shape.
12. Drain the water from the finished beans into a separate bowl.
13. Pour 3 tablespoons of vegetable oil into a frying pan and place over medium heat.
14. Add onion to the pan and fry for 3 minutes.
15. Add tomatoes and red hot pepper, fry for 3 minutes.
16. Add walnuts, half of the chopped herbs, 1 teaspoon of salt, 1 teaspoon of suneli hops.
17. Place the contents of the frying pan into the pan with beans, mix everything and add a little water in which the beans were cooked. The consistency of lobio can be compared to thick sour cream.
18. Place the pan over medium heat and cook for 7 minutes. 1 minute before cooking, add garlic to the pan.
Serve lobio sprinkled with remaining herbs. On the second day this dish becomes even tastier.

Red beans are an extremely healthy product. It contains a lot of vitamins B, PP, H, C, minerals calcium, potassium, copper, zinc, iron, manganese, sodium, aluminum, phosphorus, cobalt. Due to the product's richness in complex carbohydrates, beans are recommended for inclusion in most diets.

Calorie content of red boiled beans per 100 grams is 123.2 kcal. In 100 g of product:

• 7.81 g protein;
• 0.52 g fat;
• 21.2 g carbohydrates.

Boiled beans are enriched with flavonoids, inulin, and arginine. It is recommended to eat such legumes to prevent atherosclerosis, heart rhythm disorders, and to quickly restore strength after heavy physical exertion.

Calorie content of boiled red beans in tomato sauce per 100 grams

Calorie content per 100 grams of boiled red beans in tomato sauce is 69.6 kcal. A 100-gram serving of this dish contains:

• 4.11 g protein;
• 0.31 g fat;
• 12.5 g carbohydrates.

Recipe for beans in tomato sauce:

• Remove the skin from 5 tomatoes soaked in boiling water;
• 2 tomatoes are grated and placed in a saucepan;
• 3 tomatoes are cut into small pieces and added to the grated tomatoes;
• pour 1 finely chopped carrot into the resulting mixture;
• salt and pepper the vegetable mixture to taste, cook over high heat until the tomatoes thicken;
• after this, the heat is set to low, and cooking continues for another 8 - 10 minutes;
• add 500 g of boiled beans to the resulting tomato sauce;
• the dish is cooked for 10 - 15 minutes.

Calorie content of canned red beans per 100 grams

The calorie content of canned red beans per 100 grams is 99.2 kcal. In 100 g of product:

• 6.73 g protein;
• 0.31 g fat;
• 17.3 g carbohydrates.

Canned red beans retain a lot of vitamins B, C, and PP. Due to their low calorie content, such products are often included in the diet when losing weight and during diets.

Calorie content of red bean lobio per 100 grams

Calorie content of red bean lobio per 100 grams is 89 kcal. Per 100 gram serving:

• 3.48 g protein;
• 6 g fat;
• 5.7 g carbohydrates.

Steps for preparing red bean lobio:

• 0.5 kg of red beans are soaked overnight in water;
• drain the old water, pour in new water, cook the beans for 90 minutes;
• 100 g walnuts and 1 pc. chopped onions;
• sauté the onion in a frying pan for several minutes;
• chopped nuts and boiled beans are added to the stewed onions;
• add 3 tablespoons of tomato paste, turmeric and salt to taste into the resulting mixture;
• the dish is stewed for 20 minutes;
• a few minutes before the end of stewing, the lobio is seasoned with chopped garlic (4 cloves) and ground pepper (to taste).

Benefits of red beans

The benefits of red beans are quite great and are as follows:

• the product is useful for strengthening the immune system, normalizing the functioning of the nervous system;
• the beneficial properties of beans for improving skin health have been proven;
• Doctors recommend eating red beans to prevent cancer and cleanse the body of waste and toxins.
• legume dishes have low calorie content, so they are recommended for weight loss and during a diet;
• due to the product’s saturation with slow carbohydrates, red beans relieve hunger for a long time and charge the body with energy;

• the zinc, copper and potassium contained in legumes are useful for activating the functions of the genitourinary and cardiovascular systems;
• the benefits of beans for improving male potency have been confirmed;
• the product stimulates rapid hair growth and is indicated for rheumatic diseases and bronchitis;
• Boiled red beans are indispensable for the prevention of anemia and help relieve swelling.

Harm of red beans

Contraindications to eating red beans are:

• tendency to flatulence;
• exacerbation of diseases of the gallbladder, kidneys, stomach and intestines;
• colitis, gastritis, nephritis;
• The product is not recommended to be included in the diet for gout;
• older people should reduce the amount of red beans they consume, as they are poorly digestible.

Never eat raw red beans. This product contains a toxic substance, glycoside, which is destroyed only during heat treatment.