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BÓB I JEGO CENNE WŁAŚCIWOŚCI

Bób to roślina jednoroczna, uprawiana w różnych krajach na całym świecie, a w Chinach już od pięciu tysięcy lat. W Europie środkowej aż do XVII wieku stanowił on jeden z głównych pokarmów, dlatego zwłaszcza latem nie powinno go zabraknąć na naszych stołach. Świeży bób ma bardzo dużo składników odżywczych. Jest nie tylko jest smaczny i sycący, ale też zdrowy i bogaty w białko. Świetnie sprawdza się w diecie wegetariańskiej i wegańskiej, ponieważ zawarte w nim białko zastępuje białko zwierzęce. Te nerkowate nasiona są skarbnicą witamin oraz minerałów. Młode ziarna bobu mają jasny, zielony kolor i można je spożywać na surowo. Najlepiej smakuje przygotowany w sposób tradycyjny, to znaczy ugotowany w osolonej wodzie. Jest świetnym dodatkiem do zup i sałatek.

Bób jest bogaty w białko, węglowodany, witaminy z grupy B, witaminę PP, C i prowitaminę A. Ponadto jest źródłem wapnia, fosforu, żelaza, magnezu i karotenu. Bogaty w błonnik jest idealnym rozwiązaniem dla osób mających problemy z trawieniem i funkcjonowaniem przewodu pokarmowego, a ponieważ nie zawiera cholesterolu wskazany jest również dla osób z chorobami układu krążenia. Ugotowany bób w 100 gramach zawiera tylko 85 kcal.
Świeży bób można przechowywać w zamrażarce, a także marynować na zimę, zwłaszcza, że świetnie komponuje się on z różnymi potrawami.

Bób można gotować w lekko osolonej wodzie lub na parze. Czas gotowania młodego bobu to zaledwie piętnaście minut, w przypadku dojrzałych ziaren czas ten wydłuży się do około pół godzin. Bób wspaniale komponuje się ze słonym boczkiem, można go dodać do warzywnego ragout, a także zrobić z niego puree z dodatkiem pieczonych ziemniaków.

Bób zapewnia uczucie sytości, wspomaga więc odchudzanie, a także zmniejsza ryzyko zachorowania na nowotwory dolnych odcinków układu pokarmowego, ogranicza przyswajanie tłuszczu z pożywienia, spowalnia wchłanianie cukrów.

Zawarte w bobie   witaminy z grupy B wspomagają funkcjonowanie układu nerwowego, a potas sprzyja regulowaniu gospodarki wodno-elektrolitowej organizmu i obniża ciśnienie krwi. Bób zalecany jest jako suplement w leczeniu anemii. Ponadto działa antydepresyjnie, a dzięki zawartości magnezu zmniejsza objawy stresu. Fosfor, którego jest źródłem pomaga poprawić stan skóry i reguluje procesy metaboliczne zachodzące w komórkach. 
Polecamy go także kobietom w ciąży, ze względu na dużą zawartość kwasu foliowego. Wyjątek stanowią kobiety, u których wykryto cukrzycę ciążową, jak również
cukrzycy. Nie wskazany w diecie osób cierpiących na dnę moczanową. Istnieje wiele teorii na temat tego, czy bób powinno się jeść ze skórką, czy obrany? Jest to jednak nasze indywidualne upodobanie. Młody bób najlepiej jeść ze skórą, ale specjaliści do spraw żywienia sugerują by starsze nasiona po ugotowaniu obrać.

Aldona Rogulska
Redaktor merytoryczny, dziennikarka, publicystka, pisarka, poetka.
http://www.strefawolnejprasy.pl

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