Mash: health benefits and harms

A variety of beans - mung bean (or mung bean) - in recent years has been actively included in the diet of vegetarians, raw foodists, as well as people who want to eat right and wholesome.

In different countries, mung bean has its own name: in India it is called mung bean, in Asian countries (China, Japan, Korea, Indonesia) it is called golden bean, lu-daw.

Beans are of 2 types: feed or food. Fodder goes to pets, food is used in the preparation of a variety of dishes. The place of distribution and cultivation of mung bean is India. From there, beans, having conquered Bangladesh and Pakistan, moved to the countries of Asia, where it is used in cooking, making salads, main dishes, soups, juices, decoctions.

What is mung bean cereal (mung bean)

Mash bean is an annual plant from the genus of the legume family of legumes. This thermophilic plant blooms and grows only at high temperatures. Small, rounded grains grow in a pod of a long narrow shape. Depending on the variety of grain, they can vary in size and color: most often they are green, but they are purple, black and white. The length of the pod depends on the variety and reaches 20-30 cm with a small width (about 2 cm). In each pod - 6-8 pieces of beans.

After planting, the plant begins to bloom in 2–2.5 months in the climatic conditions of central Russia. 10-14 days after flowering, the first elongated pods begin to appear. Bean maturity is determined by the tan color of the pod. Pods ripen unevenly. Harvesting also occurs gradually, as the early ovaries of the pod ripen.

Fans of good nutrition and vegetarians note the nutritional properties of beans (there are only positive reviews), its beneficial components and taste qualities that distinguish them from ordinary species.

Chemical composition and calorie content

Mung beans contain useful substances that help the human body get, as needed, supporting and strengthening doses of vitamins, minerals, amino acids, and vegetable fats. Mung provides the body with carbohydrates, proteins, has an energy value of 300 kcal per 100 g of fresh beans.

The composition contains the following amino acids: arginine, lysine, histidine, methionine:

1. Arginine. It has an effect on the cardiovascular and circulatory systems.
2. Lysine. Participates in the synthesis of protein, the reproduction of hormones and enzymes, plays a significant role in the absorption of calcium, provides immunity, the production of collagen and elastin.
3. Histidine. It is necessary to obtain a histamine that supports immunity, digestion, sexual function. It is a protective membrane of nerve cells - the myelin barrier.
4. Methionine. It is necessary in metabolism and detoxification, it is useful for tissue growth. Helps the absorption of selenium and zinc.

Minerals play a significant role in supporting the human body, provide many functions, take part in the formation of tissues, bones, maintain acid-base balance, blood composition, balance the water-salt level. Preventive doses affect the performance of organs and glands. Minerals are components of food products (calcium, potassium, magnesium, sodium, sulfur, phosphorus and others).

The chemical composition of fresh mash per 100 g:

Basic substances (in grams)

• Proteins - 23.5
• Carbohydrates - 46
• Fats - 2
• Mono- and disaccharides - 3.6
• Ash - 3.5
• Starch - 42.4
• Water - 14
• Dietary fiber - 11.1

Elements (in milligrams)

• Sodium - 40
• Potassium - 1000
• Phosphorus - 358
• Magnesium - 174
• Calcium - 192
• Iron - 0.65
• Manganese - 0.14
• Copper - 0.12
• Selenium - 0.6
• Zinc - 0.47

Vitamins (in milligrams)

• PP - 4.0836
• B1 - 0.05
• B2 - 0.01
• B4 - 9.9
• B5 - 0.24
• B6 - 0.05
• B9 - 29
• K - 22.7
• C - 11.4
• E - 0.07

What is useful cereal mash

General benefit

Harvested and peeled mung bean is used in cooking dishes that are of low energy value. In sprouted form, the calorie content of masha reaches only 30 kcal.

Useful properties of golden beans:

1. Beneficial effect on the cardiovascular system, hematopoietic functions of the body. Strengthens the walls of blood vessels, capillaries, affects their elasticity. Evens blood pressure.
2. Positive effect on hair growth, their condition. Consumption of beans favorably affects the skin, the health of nails. Promotes cell regeneration and rejuvenation.
3. Increases the resistance of the body's immune system.
4. It activates mental activity, affects memory, helps maintain vision.
5. Stimulates the work of the kidneys. Removes excess fluid from the body, relieves swelling.
6. Helps with infectious and inflammatory processes in the sinuses, bronchitis, tracheitis, laryngitis and others. Used to treat sepsis.
7. Lowers bad cholesterol in the blood. It has a positive effect on blood sugar.
8. It is an excellent tool against intoxication of the body with harmful substances. With food poisoning, it removes toxins, pathogens of intestinal disorders, cleansing the blood and digestive tract. This is due to the diuretic action, which removes decay products from the body.
9. Flatulence does not cause unlike their relatives.
10. Low calorie, high nutritional properties make mash an ideal dietary product. Dishes from beans are tasty, give a feeling of satiety, are absorbed for a long time, which does not allow you to feel hunger.
11. The dietary fiber contained in the mash is useful for cleaning the digestive tract and intestines from the negative effects of toxins and toxins. They improve the microflora, envelop the walls of the digestive organs, help the absorption of food and mineral and vitamin substances. Strengthened and fast work of the gastrointestinal tract contributes to weight loss, normalization of metabolism.
12. A high protein content provides energy comparable to and even exceeds the nutritional and energy intensity of animal proteins. Thus, mung can be used to replace meat products in the diet.
13. The antiseptic effect of the plant weakens the effect of harmful viruses, bacteria, and strengthens the body's resistance. During seasonal outbreaks of acute respiratory diseases, the use of seedlings of masha raises immunity, prevents the body from giving way to infections and germs.
14. Nutrient and easily digestible beans are recommended for the diet of the elderly and children. For a surge of energy, they can be recommended to patients after suffering a debilitating disease in the postoperative period.
15. The absence of allergy-causing substances and the neutral composition of masha are very useful for people with asthma and allergy sufferers. The product helps with dermatitis, skin rashes.

For women

For women who are physiologically seriously experiencing menopause, mash helps to normalize the state of the hormonal system. It stabilizes and improves the general condition.

Mash is used in cosmetology in the form of pulp from boiled beans. After applying the mask, the result is immediately noticeable in the form of radiant and toned skin. The product has a beneficial effect on the skin, removing irritation from the negative effects of the environment, returns a healthy complexion, smoothness, dullness and softness.

Vitamin B group affects the condition of the hair. Bean masks and applications heal the hair, affect their structure and growth. Curls become silky and shiny.

For men

In addition to its universal properties, mung bean is characterized by an individual effect on the male body.Being a carrier of a large amount of vegetable protein, it helps build muscle mass, enhances physical endurance, has a beneficial effect on muscles, giving them all the beneficial substances that support strength and power.

For pregnant

Mung is also used in the nutrition of pregnant women. Its beneficial properties have a positive effect on the developing fetus. The product saturates the body with substances that increase immunity. The optimal nutrition for the expectant mother is the juice from sprouted beans, which is taken on an empty stomach.

When breastfeeding

During lactation and breastfeeding, all the most valuable substances from mash are concentrated in human milk, which are beneficial for the baby and do not cause allergic reactions and diathesis. Before you start to use mung bean during breastfeeding, it is better to consult a doctor and introduce beans in the mother’s diet gradually, observing the condition of the baby. Many mothers notice that milk acquires a different, pleasant taste after taking munga. And if everything is in order with the health of the mother and the child, then at the beginning of the first feeding of the baby you can use mashed potatoes from germinated mash.

Useful properties of cereal mung bean slimming

Mash is an ideal dietary supplement useful for overweight people. Bean grains are well absorbed by the body, provide all the necessary nutritional and beneficial properties necessary for dietary nutrition. Its low calorie, but high nutritional value gives a feeling of satiety for a long time. The human body on the development of the composition of golden beans spends carbohydrate reserves deposited in the form of fatty layers.

Regular use of masha in the diet for weight loss will save you from extra pounds by the end of the first month. However, the calculation and control of calories will be required, as this is the basis of any diet for weight loss. The diet should consist of no more than 1600-1800 kcal per day. The balanced chemical composition of micro- and macroelements of beans gives a sufficient amount of calories to ensure vital functions, strengthen immunity, maintain and increase brain activity.

Fiber actively removes harmful toxins from the slagged intestines, eliminating the "garbage and trash" of the digestive tract, which also contributes to rapid weight loss. Due to the diuretic action, the product removes excess fluid from the body, removing edema, renewing organs, making them susceptible to the intake and absorption of beneficial substances from products.

Vegetable protein helps improve metabolism, which is the main thing in restoring metabolism in the initial period of weight loss, and also helps to build muscle.

Germinated mung bean: benefit and harm

Sprouted beans contain a lot of useful substances, which made it the main product of the vegetarian table and beyond. Many peoples of Indochina and India use sprouted beans in the form of salads, add it to meat dishes, after having previously subjected it to heat treatment, make tinctures and decoctions on its basis, and cook soups.

In sprouted form, mung bean retains all its useful properties and nutritional value. At the same time, some properties are even enhanced, but the energy value drops from 300 to 30 kcal, which is an ideal parameter for dietary nutrition. When prepared, the sprouted beans has 105 kcal per 100 g.

At the same time, not only the volume of one grain of mash increases, but also its useful properties. Fiber is 2% more, the amount of vitamin C is increased 5 times, antioxidant properties are also repeatedly enhanced.

In addition to the properties that are characteristic of fresh munga, sprouted beans has the following positive qualities:

1. It removes age spots, tightens pores, has a whitening effect, softens and nourishes the skin (we are talking about the use of masks).
2. Increases visual acuity.
3. Helps with cancer in combination with other drugs, improves immunity.
4. It has a rejuvenating effect due to the production of collagen and hyaluronic acid. Smoothes the skin.
5. Increases working capacity, human endurance.
6. Regulates body temperature, adapting it to changes in air temperature.
7. It gives a lot of energy, suppresses the desire to eat a sweet.

Contraindications and side effects:

1. Germinated beans are poorly tolerated by people who have chronic diseases of the digestive system and suffer from malfunctioning of the intestines.
2. If you are allergic to other legumes, it is better to refrain from eating germinated mung bean.
3. Individual intolerance is an absolute contraindication.
4. An overdose of beans can lead to an upset stomach and increased flatulence, although this is the only leguminous plant that should not produce such a negative result with moderate consumption.

How to germinate mung bean at home

Germinated cereals and legumes increase the concentration of beneficial vitamins and micro, macrocells. They are easily absorbed by the body, go well with other products in dishes.

Germination of mung bean at home does not take much time and does not require special knowledge:

Germination Process:

1. Go through the grains by removing the defective beans. Rinse thoroughly, pour cold water.
2. Leave in water for 10-12 hours.
3. Then rinse again with water, put on a wide tray with sides. Pre-lay a thin cotton cloth, canvas. Cover with the same cloth on top of the grains. Cover with a hole to allow air to enter.
4. Rinse every 2-3 hours, monitor for constant moisture, preventing the fabric from drying out. The next day, the first seedlings should appear.

Bean sprouts no larger than 1 cm have more positive properties. They are stored in the refrigerator for no more than 5 days. It is important not to close the dish lid tightly.

Rinse before use.

The taste of mung bean in seedlings is sweet, delicate and juicy, reminiscent of fresh green peas.

The use of cereals mash for medicinal purposes

The chemical composition of mash helps to strengthen the activity of the human body, helps its protective functions. The positive properties of legumes make it an excellent auxiliary tool for healing the human body systems in diseases.

It is worth paying attention to the inclusion of masha in the diet for the following diseases:

1. Diseases of blood vessels, heart, accompanied by high blood pressure, vascular atherosclerosis.
2. High blood cholesterol.
3. Arthrosis, arthritis affecting the skeletal system of the body.
4. Problems with the pancreas, leading to poor metabolism, to an increase in sugar levels, diabetes.
5. Infectious diseases, inflammatory processes in the upper and lower respiratory tract (rhinitis, sinusitis, laryngitis, bronchitis, tracheitis).
6. Decreased immunity - frequent respiratory viral diseases, colds.

Mash relieves swelling, affects the functioning of the kidneys, normalizes hormonal levels. Beans are ideally suited for a weakened organism, support strength, give energy. It is used in diet, during fasting with believers, and is also very popular among followers of proper nutrition based on plants and vegetables.

The use of mung beans in cosmetology

Beauticians have long been using seedlings of cereals and legumes in beauty and youthful skin products. Natural remedies have a beneficial effect on the general condition of the skin, rejuvenating, nourishing and cleansing it.

A mask made of munga porridge eliminates “black spots”, age spots, freckles, copes with small wounds, scratches, evens out the overall tone of the skin of the face.The mask raises the tone, acts as a face contour lifting, rejuvenates, removes fine nets of wrinkles, renews the skin, gives freshness and firmness, restores elasticity.

Especially useful are masks made from sprouted beans as a cleansing and emollient. The coenzymes in the composition are fighters for youth and radiance of the skin, restore the structure and maintain the water balance of aging skin.

Mash gruel is used to rinse curls, eliminate dry scalp, and strengthen the structure of thin, split ends.

Harm and contraindications

1. Golden beans are contraindicated in people with bowel problems. It causes flatulence.
2. People with chronic gastritis, a stomach ulcer should better refrain from using Masha.
3. Allergic reactions to other legumes can be an obstacle to eating munga. Before you start taking mung bean as a part of dishes, you should consume 1 tsp. Beans and monitor the reaction of your body.

How to choose and store mash

In the dietary departments of the markets, golden beans are always present. It should be glossy, bright green, without impurities and litter. Experts recommend taking mash brought from Tajikistan, Uzbekistan, India and Australia. There is an opinion that Chinese and Peruvian masha exporters use technologies using chemicals and fertilizers, which negatively affects the beneficial properties of the plant.

Beans can be stored for years, while it does not lose its qualities, but it will have to be soaked for longer. It is recommended to use any product from store shelves by the expiration date set by the manufacturer, withstanding storage conditions in order to preserve useful properties.

In a dry room with good ventilation, the mash will retain its properties for 2 years. It should be stored in canvas bags or sealed glassware that does not allow moisture to pass through, occasionally checking the condition of grains and taking measures against the appearance of mold and insects.

How to cook mash: recipes

Feel all the beneficial properties of mung bean dishes that are prepared on the basis of beans. They eat germinated grains and beans themselves. Mung beans are pre-soaked in pre-seeds, like all legumes. Young beans are soaked for 1 hour. Stay soaked for 12-15 hours. In combination with seafood, chicken, rice and vegetables, it shows its best taste. Garlic, ginger and other spices emphasize its taste. Please note that when cooking, you need to remove the foam, peel, which is separated from the beans.

Central Asian cuisine uses mung instead of meat in pilaf, not inferior to the original in taste and nutrition. It turns out loose, light and very satisfying. Whole bean soups, as well as mashed soups, are the main food in Asia and Indochina.

The working day should begin with breakfast, which gives strength and energy. The best option is to make a mungi smoothie with vegetables and herbs. It does not take much time.

Smoothie

Required Products:

• bean seedlings - 40-50 g;
• fresh spinach - 30–40 g;
• pineapple - a circle 1.5 cm thick;
• berries of cranberries, raspberries (can be frozen) - 30–40 g each;
• spirulina (algae) - 2 tsp;
• ice - 4 cubes.

Beat the whole composition in a blender into a homogeneous mass.

Bean Chowder

Required Products:

• small onion - 1 pc.;
• medium carrot - 1 pc.;
• tomato - 2 pcs.;
• vegetable oil - 1 tablespoon;
• salt, black pepper, garlic, herbs - to taste;
• water - 3 l.;
• Mung soaked - 1 tbsp .;
• fresh mint - 1 small bunch.

Cut vegetables into small cubes. Fry the onion, add the carrots in the pan, where the mash will be cooked. Peel the tomatoes, pour pre-boiling water. Dice and send to the onion with carrots.Add water, bring to a boil. Throw beans and boil for 30 minutes. Add seasoning and salt to taste at the end of cooking. Fresh garlic can be fried with vegetables. Finely chopped mint, added to each plate, will add spice to the dish.

Salad

Required Products:

• Masha sprouts - 100 g;
• vegetables: sweet pepper, tomato, avocado, red onion - 1 pc.;
• soy cheese (tofu) - 100 g;
• sweet corn - 2 tsp;
• hemp oil - 2 tbsp .;
• fresh lemon juice - 1 tablespoon

Cut vegetables into pieces to taste (cubes, bars, straws). Add mung bean, corn, cheese. For refueling, use lemon juice with oil. It turns out very tasty, and the dish itself looks very elegant.

Tomato soup

Required Products:

• Masha sprouts - 100 g;
• tomatoes - 3 pcs.;
• any broth - 1.5 l;
• fresh parsley - 2-3 branches;
• garlic - 1 clove;
• carrots - 1 pc.;
• spices to taste - black pepper, ginger.

Grind carrots and garlic on a fine grater. Peel the peeled tomatoes with a blender until smooth. Put everything in a ready boiling broth. Cook for 20 minutes. Add sprouts, spices. Cook another 5 minutes.

Lentil Soup with Sprouts

Required Products:

• water - 2.5 l;
• Masha sprouts - 200 g;
• lentils - 1/2 tbsp .;
• rice - 1/2 tbsp .;
• onions - 1 pc.;
• small young zucchini - 1 pc.;
• olive oil - 2 tbsp;
• tomatoes - 4–5 pcs.;
• salt, pepper - to taste.

Cook the sprouts and lentils and rice previously soaked for 1 hour. Separately put out the diced tomatoes and zucchini. Add to soup. Fry the onions in small cubes until golden, season them with soup. Cook until the lentils are ready for about 1 hour. Salt and pepper before turning off the stove. Let it brew.

Cutlets

Required Products:

• carrots - 1 pc.;
• boiled rice - 200 g;
• Masha sprouts - 100 g;
• any spices and herbs - to taste.

Mash grind in a mortar or blender into a homogeneous mass. Grate the carrots. Wring out moisture. Mix with boiled rice. Season with spices to taste, salt. Form cutlets and steam them.

Dessert

Required Products:

• Masha sprouts - 100 g;
• avocado - 1/2 pcs.;
• celery - 1/2 pcs.;
• Kiwi - 1 pc.;
• orange juice - 1/2 cup.

Crush the ingredients with a blender into a homogeneous mass. Pour into portioned forms. Cool.

Bean sprouts and whole grains add a spicy flavor to dishes, strengthen health, give a feeling of fullness despite the absence of meat products. For diet food, they are suitable in all respects.

Interesting Bean Mash Facts

1. The minimum content of oligosaccharides affects the absence of bloating (flatulence), which is not typical for other representatives of leguminous plants.
2. Small burns on the skin can be stopped with the use of gruel from mung bean.
3. In the diet of athletes, the product can replace meat, bring muscle into proper shape, helping to build volume and shape.
4. Mung sprouts for 12-15 hours at constant humidity and room temperature.

Including new products in the diet, revealing their useful properties and qualities, a person expands not only his culinary knowledge, but also saturates the body with many vitamins and minerals. The substances contained in the mash activate the body, renew it, support the basic functions. This is very important in our time, when there are huge environmental problems that affect human health.

Mash Bean Photo