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1. 렌틸콩 영양성분
원산지: 지중해 연안
수확 시기: 연중계속
평균 크기: 2cm
칼로리(100g): 323kcal(조리전) 113kcal (조리후)
보관법: 밀폐 용기에 담아 서늘한 곳에 보관
손질법: 체에 놓고 흐르는 물에 씻어 삶아서 활용
권장 섭취량: 하루 100g
구입 요령: 벌레가 먹지 않고 표면이 고른것
주요 영양성분: 단백질, 식이섬유
궁합에 좋은 음식: 카레, 샐러드 (부족한 영양소를 채워주며 주요 단백질 공급원)
렌틸콩은 콩과 식물에 속합니다. 렌틸콩은 고대 그리스 시대 때부터 재배하여 식용으로 사용하던 오래된 곡물로 단백질과 섬유질이 높고 지방이 적기 때문에 건강에 좋습니다. 또한 렌틸콩은 엽산, 철, 인, 칼륨 및 섬유질로 가득 차 있습니다. 렌틸콩은 많은 영양소를 쉽고 저렴한 비용으로 얻을 수 있는 식품이며, 육류 대체품으로도 좋습니다.
2. 렌틸콩 효능
1. 심장병 예방
렌틸콩은 섬유질, 엽산, 칼륨이 풍부하게 함유되어 있습니다. 이 영양소들은 심장 건강을 돕습니다. 또한 섬유질은 심혈관 질환 발병률을 낮출 뿐만 아니라 심혈관 건강이 증진됨에 따라 고혈압이나 동맥경화, 심근경색 등 심혈관 질환을 예방합니다. 렌틸콩은 필수 비타민, 미네랄 및 섬유질을 함유하고 있어 고기를 대체할 수 있는데, 고기 대신 렌틸콩과 같은 고 섬유질 식품으로 대체하면 심장병 위험이 줄어듭니다.
2. 항암/항염 효과
렌틸콩은 셀레늄을 함유하고 있습니다. 셀레늄은 종양 성장 속도를 감소시킬 수 있습니다. 또한 T 세포 생성을 자극하여 감염에 대한 면역 반응을 개선할 수 있습니다. 셀레늄은 대장암, 전립선암, 폐암, 방광암, 피부암, 식도암 및 위암의 발병률을 줄이는 데 도움이 됩니다.
3. 임산부 건강
렌틸콩은 다량의 엽산을 제공합니다. 엽산은 신생아의 신경관 결함을 예방하는 데 중요합니다. 엽산의 섭취는 임신성 당뇨병의 위험 역시 줄일 수 있습니다. 또한 렌틸콩에 함유되어 있는 비타민 B 역시 임산부의 건강에 도움을 줍니다.
4. 혈당 조절
렌틸콩의 섬유질은 많은 이점과 더불어 수용성 섬유질은 탄수화물을 가두어 소화를 늦추고 혈당 수치를 안정화시킵니다 이는 당뇨병, 인슐린 저항성 또는 저혈당증이 있는 사람들에게 특히 도움이 될 수 있습니다.
5. 소화기 건강
렌틸콩은 섬유질을 함유하고 있는데, 특히 불용성 식이섬유는 변비와 과민성 대장 증후군 및 게실증과 같은 기타 소화 장애를 예방하는 데 도움이 됩니다.
6. 다이어트 작용
렌틸콩은 섬유질, 단백질, 미네랄 및 비타민과 같은 유익한 영양소가 모두 함유되어 있지만 칼로리는 낮고 사실상 지방이 없습니다. 또한 포만감을 느끼게 하여 체중 감량에 도움이 됩니다.
3. 렌틸콩 부작용
- 렌틸콩과 같은 콩류는 독성이 있을 수 있으니 익혀서 섭취해야 합니다.
- 렌틸콩을 과다 섭취 시 복통, 속 쓰림과 같은 증상이 있을 수 있으며, 고칼륨혈증을 일으키기도 하여 주의해야 합니다.
- 렌틸콩은 신장결석이나 신장 질환을 더욱 악화시킬 수 있어 신장이 좋지 않은 사람은 섭취에 주의해야 합니다.
