Pea is a herbaceous plant that is part of the legume family. It is grown as a food or fodder crop and is a pod containing pea seeds.

There are two main types for cultivation - sugar and shelling. The first is entirely used as food along with the shell. And the second is grown only for the sake of green peas, which are well suited for canning. Both sugar and hulled beans contain a lot of healthy protein, which is easier and faster to digest than meat, so it is very common in vegetarian dishes. More often, peas are cooked as a side dish, but they are also added to pastries, salads, first and second courses.

Calorie content for different types of cooking

Peas are eaten fresh or boiled, and for longer preservation they are dried, frozen or canned. Young beans from the garden, while still raw, have 74 kcal per 100 g, it can be added to salads or consumed separately. In a dry state, whether they are whole peas, chopped or in the form of cereals, they have 298 kcal per 100 g, and boiled in water contain 60 kcal. Boiled yellow peas make delicious cereals, mashed potatoes or soups. Calorie content of frozen peas - 72 kcal, and canned - 50. b

In the fried state, the calorie content of the product will increase significantly and will be 170 kcal per 100 g.

Chemical composition and nutritional value

The chemical composition of peas is quite diverse. It is rich in easily digestible protein with a high-quality set of amino acids, essential carbohydrates (sugar), fiber, vitamins, macro and microelements. Fiber does not provide the body with energy, but it shortens the stay of food in the stomach and helps to cleanse the intestines. Amino acids comprehensively improve the functioning of the body, carbohydrates are the main source of energy. And vitamins affect the well-being of a person, controlling carbohydrate metabolism, as well as fat and amino acid. In addition, they affect the processes of oxidation in tissues.

Peas, fresh or frozen, contain: 5.2 g protein, 0.15 g fat, 13.6 g carbohydrates. In canned form - 3.6 g of protein, 0.13 g of fat, 9.9 g of carbohydrates. Dried and shelled: 20 g protein, 2 g fat, 53 g carbohydrates. Boiled - 5.9 g of protein, no fat, 9 g of carbohydrates.

Energy value of popular dishes

There are a lot of recipes with peas, there are more satisfying and, conversely, lighter ones. Any gourmet and a person who monitors his health can choose for himself exactly the dish that will suit him. But when cooking, you should take into account that dishes with peas have different calorie content, and this is very important for people who are losing weight.

Calorie content of dishes per 100 grams:

• soup - about 66 kilocalories, but if you add meatballs or various smoked meats to it, then the calorie content will increase to 104;
• hodgepodge "City", to which several meat options are added, 90 kilocalories;
• sausage, which also includes beets, garlic, coriander, has 267 kilocalories;
• chicken porridge has a calorie content of 93 kilocalories;
• pea puree with champignons - 140 kilocalories;
• vinaigrette with green peas - 72 kilocalories;
• pea cutlets - 650 kilocalories.

Please note that the calorie content is approximate, as variations in recipes may vary.

Should I include it in my weight loss diet?

For those who seek to reduce weight, there is a pea diet, which provides for replacing one meal with a dish from this product (soup, mashed potatoes or porridge). Of course, you should choose those recipes that require a minimum number of calories in the finished version. However, this does not mean that you can afford more in relation to other foods. Pea porridge is quickly saturated, and it takes longer to digest, so the body receives useful substances and remains in a state of satiety for a long time. Peas also go well with fresh vegetables, which allows you to diversify the menu and make dishes healthier and tastier.

An important feature of this bean product is that when dieting, it helps the body to get rid of excess fluid, thereby preventing swelling. Increased metabolism is another merit of peas, thanks to which it helps to speed up fat burning.

And it is not surprising that athletes often use green peas in their diet, charging their body with energy for a long time.

But it should be noted that the bean diet is contraindicated for people who are prone to diseases of the gastrointestinal tract, thrombophlebitis, diabetes, gout, kidney disease. And for those who want to try a pea-based diet, you should know that it does not lose its properties in any form - canned or dry. But for better absorption, beans must be soaked for 12-24 hours before cooking. This will neutralize phytic acid, which by its nature significantly reduces the benefits of the finished product.

You will learn more about peas in the following video.

One of the leading places among its counterparts is pea porridge, the calorie content of this dish is quite low. In addition to this property, it quickly satisfies hunger, fills the body with priceless trace elements and vitamins. This product can be a great alternative for vegetarians as it is very rich in protein. And without it, as you know, the body can not do.

Composition and calorie content of pea puree

A unique guest on our table is famous for its high protein content. Due to its plant origin, it is very easy to digest. This trace element performs a number of important functions in the life of the body:

1. It is a building material. Takes part in the structure of cells, bone tissue, nails and hair. Protein (protein) contributes to a set of muscle mass.
2. It acts as a "vehicle" for the delivery of important substances (oxygen, fats, carbohydrates, etc.) to any point in the body.
3. An invaluable element for the production of antibodies.
4. Provides energy to the body.

In addition to protein, pea porridge contains a high content of slow (complex) carbohydrates. Namely, 17.7 g per 100 g of a boiled dish. The property of this trace element lies in the fact that this type of carbohydrate is absorbed slowly. And the blood constantly receives the glucose that the body needs, which is very important for athletes.

Thanks to this, the feeling of hunger does not come for a long time, despite the fact that the calorie content of pea porridge is only 90 kcal. This type of carbohydrate is also interesting because under its influence fats are burned much faster, and the body's endurance increases.

Fiber must be added to the listed substances. Due to its coarse and hollow fibers, it helps people get rid of excess weight. At the same time, with extra pounds, it takes the remains of undigested food from the body and removes toxins.

The dish is also rich in vitamins of groups A, B and E, amino acids, macroelements. They play an important role in the normal functioning of the whole organism. In a word, this dish is a "storehouse" of many useful substances.

What are the benefits and harms of pea porridge

In order to understand how pea puree affects our body, it is enough to list a number of facts:

• The body receives a huge set of valuable substances that are easily absorbed.
• A dish prepared with ordinary water normalizes blood pressure, helps patients in the fight against atherosclerosis (blockage of blood vessels).
• For athletes, this is a vital product. Due to the high protein content, muscle mass grows very quickly.
• Removes salt.
• It has a beneficial effect on bone tissue.
• Slows down the aging process of the skin.
• The condition of hair and nails improves significantly, stimulates their growth.
• Accelerates the metabolic process.
• A great helper in the fight against pathological fatigue.
• Improves the functioning of the immune system.
• Removes toxins and stones from the body.
• Gives people with poor eyesight a chance to improve it.
• Eliminates the problem of constipation.
• It has a diuretic property (removes excess fluid from the body).

The list of positives is long. But even such a positive product on the one hand has its drawbacks.

Contraindications:

1. Inflammatory processes in the gallbladder.
2. Chronic or acute kidney disease.
3. Problems with the gastrointestinal tract.
4. Gout.
5. Circulatory disorders.
6. The tendency of the body to flatulence (bloating).
7. Gastric ulcer.

Please note that young children include pea puree in their diet after 3 years. So, you will save the baby from unnecessary suffering, which will manifest itself in the form of bloating and pain in the abdomen.

Despite all the unpleasant moments, many people fell in love with this dish due to the fact that the calorie content of pea porridge is not so high (90 kcal per 100 g). Therefore, it often plays a special role in dietary nutrition.

How to calculate the calorie content of a dish

The nutritional value of porridge largely depends on what ingredients are added to it. To correctly calculate the number of calories, you need to know that peas cooked only in water contain 90 kcal per 100 g.

If you fill this dish with butter, then its calorie content will increase by the number of calories of this ingredient. Namely, the average nutritional value of oil per 100 g is 750 kcal. Therefore, we filled the porridge with 10 g of oil, add another 75 kcal to 90 kcal. As a result, we get 165 kcal per 100 g portion.

Love mashed potatoes with a variety of vegetables. In this case, the calorie content of pea porridge is calculated in the same way (taking into account the nutritional value of each ingredient).

Which option of porridge will be chosen is up to you. If you want to lose weight, give preference to a lower calorie option. If you are underweight, consider another option for yourself. In any case, your body will remain only in the black, as it will receive a huge amount of nutrients from this dish.

Video recipe for pea porridge

Pea porridge and other pea dishes have long been traditional on the Russian table. Among the Slavic peoples, peas have long enjoyed special love and popularity. And this is not surprising, since peas have useful properties and at the same time are affordable for everyone.

In this article, we will talk about the benefits of pea porridge, and also consider whether there are any contraindications and whether frequent use of porridge can harm the body. In addition, we will consider this dish from the point of view of nutrition and find out the most effective and practical options.

The benefits of pea porridge

It is worth noting that peas and dishes from it have a unique composition, which allows us to consider porridge a worthy analogue of meat dishes. Pea cereals contain a large amount of vitamins A and E, as well as trace elements and other useful substances.

It is a versatile food since there are many simple and dietary pea dishes. The unique composition of such dishes contributes to the beneficial effects of such food on the human body.

Doctors and nutritionists note the following positive factors:

• pea porridge contains vegetable protein, so it can be used by athletes and people who actively work physically. Such porridge helps to restore strength, because it is very nutritious and healthy.
• has a positive effect on the cardiovascular system. Porridge cooked in water helps to normalize blood pressure and relieve headaches.
• This porridge has long been used to improve the functioning of the gastrointestinal tract.. Pea porridge helps to cope with constipation, indigestion or flatulence.
• improves metabolism, so this porridge is good to eat for those who suffer from diabetes, as well as for those who want to lose extra pounds;
• has a beneficial effect on the skin so that the appearance of early wrinkles is prevented. In addition, a positive effect also affects the condition of the hairline and nail plates. This is due to the high presence of antioxidants in the dish.
• since pea dishes contain more vitamin A and beta-carotene, there is also some improvement in vision.
• recommended for infectious diseases, since vitamin B, which is abundant in porridge, improves the functioning of the immune system.
• peas are a diuretic and it even helps to remove unnecessary substances and even sand along with the urine.

Is there any harm from pea porridge? What do doctors say about it?

The first thing I want to note is that eating a lot of pea porridge will be harmful to everyone, because it has a lot of calories.

There are other contraindications:

• cholecystitis;
• problems with the gastrointestinal tract;
• acute kidney disease;
• impaired circulation;
• gout.

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What vitamins and minerals are in such a porridge? What is the calorie content of this dish?

The calorie content of such porridge and its energy value is about 90 kcal. This allows you to include pea porridge in various diets.

This porridge is often included in the diet of athletes who need to maintain good physical shape.

The composition of porridge includes numerous vitamins, in particular, it can be noted vitamins of groups A, E, B, H and PP, as well as a large number of different minerals. Among them, selenium, tin, and also potassium, which is so necessary for our body.

In addition, the composition of porridge includes vegetable protein, starch and carbohydrates.

Pea porridge in dietetics

You can just arrange a fasting day based on pea porridge. It saturates well and interrupts the feeling of hunger for a long time.

During such a fasting day, you have breakfast, lunch and dinner with light pea porridge without high-calorie additives, and you can supplement your diet with fresh vegetables or fruits.

There is an opportunity to try on yourself the effectiveness of the pea diet, which can last a maximum of a week. What does this diet mean?

Breakfast may include muesli, low-fat milk, and fruit. For lunch, you eat pea porridge without high-calorie supplements. And in the evening you can treat yourself to a fresh vegetable salad.

Also remember that during any diet you need to drink plenty of fluids be it herbal or green tea or just water.

The pea diet is well tolerated by the body and is considered sparing. Peas in their composition, in particular, in a large amount of protein, replaces meat dishes.

After the pea diet, you do not lose muscle mass and do not feel general fatigue and weakness.

Before starting the preparation of the dish, it is necessary to rinse and sort out the peas.

It is also advised, if possible, to fill the peas with water for several hours, and preferably at night. This will contribute to the fact that more vitamins and nutrients will remain in the porridge, and then it will acquire the consistency of mashed potatoes.

After that, the peas should be put in an enamel pan and pour all this with water, so that the water covers the peas.

Since the water will boil away, add little by little, so that the water always covers the peas by 1-2 cm. This is necessary so that the porridge cooks faster and is rich and without hated lumps.

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Should I add oil?

It is clear that the number of calories in porridge depends on various additives. You can use a small amount of vegetable oil or corn or linseed oil. A good addition to pea porridge will also be greens and a little sweet pepper.

Possible options for dishes based on peas

Adherents of a healthy diet will like the following recipe: Greek pea porridge.

What does the preparation of porridge according to this recipe include?

• Before cooking, you need to add a whole onion and oregano to the peas.
• Then add olive oil and bring to a boil.

The whole cooking process will take about 40 minutes, while it is necessary to cook over low heat and periodically sprinkle lemon juice on individual portions of porridge.

How to choose good peas and how long can they be stored?

A good pea is a product that is yellow in color, and the grains are the same and not unspoiled by pests.

It's worth recognizing though. that split peas cook faster, and whole and unshelled grains have the most useful substances.

The shelf life of peas can be more than a year, but storing it for such a long time is not recommended. If you decide to put the product aside for a while, then put it in a metal or glass container and cover it with a breathable cloth. In addition, keep peas away from various spices and strong-smelling substances.

Summing up

Pea porridge is an excellent food for a healthy person. It contains a lot of protein and can replace meat. It is also recommended by nutritionists. But it is important to remember that it is important not to overdo it.

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“Without bread and without porridge - our labors are worthless” - this is how the Slavs have long revered porridge. Many folk customs are associated with this dish: from rituals at the birth of a child, when it symbolized the continuation of the family, and to a symbol of a peace treaty between the warring parties, when opponents cooked porridge together and ate it. Today, porridge is not given such sacred significance, but is considered from the point of view of ordinary food.

And we, for the sake of time, will talk about pea porridge, its nutritional properties and various cooking methods. So, pea porridge: benefits and harms.

Calorie content and composition of the dish

On our lands, peas began to be cultivated along with wheat and oats in the 11th century. And before that, primitive "vegetarians" ate about ten thousand years ago somewhere in the expanses of northern Africa and southwestern Asia. Today, peas are not grown except at the North Pole. What caused such popularity of this plain-looking plant? And the fact that peas are a very useful and affordable product, saturated with vegetable proteins, carbohydrates, natural saccharides and starch. By eating pea dishes, we replenish our body with energy, become more resistant to stress, and improve mental activity.

It is hard to believe that a small pea contains almost half of the table of chemical elements:

• at the micro level - Fe (iron), Zn (zinc), Al (aluminum), V (vanadium), F (fluorine), Mo (molybdenum), Ni (nickel), Sr (strontium), Si (silicon), Ti ( titanium), B (boron), Mn (manganese), I (iodine), Cu (copper), Sn (tin), Se (selenium), Zr (zirconium), Ca (calcium);
• at the macro level - Mg (magnesium), Na (sodium), Cl (chlorine), K (potassium), P (phosphorus), S (sulfur);
• vitamin complex - beta-carotenes, B1-B12, A, E, PP, H;
• diaminohexanoic acid (lysine).

The calorie content of boiled peas is the lowest among cereals, but at the same time it is twice the nutritional value of boiled potatoes and competes with beef meat. So, one hundred grams of boiled peas contains:

• 60 kcal;
• 6.0 g proteins;
• 9.0 g carbohydrates;
• 0.0 g fat.

Many people wonder how useful pea porridge is? Let's figure it out. Given the chemical composition of the product, its benefits to the body are undeniable. Firstly, protein, nothing living can do without it, because it is the building material of organic cells.

Secondly, vitamins. So, vitamin E is a powerful antioxidant that helps to rejuvenate the body and remove free radicals from it, which reduces the risk of oncology. The water-soluble group of vitamins B1-B12 normalizes the functioning of the nervous system, improves blood composition, and reduces the nicotine content in smokers. Vitamin A improves vision and reduces the body's susceptibility to infectious diseases. And, of course, iron is our hemoglobin.

The health benefits of the minerals found in pea porridge cannot be overstated. The range of their effects on the body is quite wide:

• strengthening of bone tissue;
• improvement of cardiac activity;
• strengthening of blood vessels;
• prevention of heart attack and hypertension.

Amino acids will help relieve fatigue, up to chronic, prevent herpes, normalize the activity of the cardiovascular system.

Periodically including pea porridge in your menu, you help cleanse the body of toxins and ballast substances. And for patients with asthma, diabetes, tuberculosis, this dish should become one of the regular ones.

And, by the way, about the increased flatulence from peas: if it is well cooked to a puree state, then, on the contrary, it will help solve this problem, simultaneously dealing with indigestion, heartburn and constipation. If you do not like too boiled peas, then to eliminate the meteor effect, add carrots to the pea dish and eat porridge with bread.

Who should not eat pea porridge?

Pea porridge is contraindicated for people with diagnoses such as:

• acute form of pancreatitis;

• gout;
• acute form of nephritis;
• chronic diseases of the stomach and duodenum;
• exacerbation of heart disease.

Read also:

Pea porridge in a slow cooker: recipes with photos

For those who are tempted and decide to try piping hot pea porridge, we have stocked up a couple of recipes for preparing this fabulously healthy dish in a slow cooker. Why multicooker? Because, unlike using a conventional pan, we eliminate the risk of burning porridge, and the finished dish will be tender and airy.

Classic recipe

Compound:

• dry peeled peas - 450-500 g;
• water - 1 l;
• butter (you can’t spoil porridge with butter);
• salt - to taste.

Cooking:

Healthy porridge with stewed vegetables

Compound:

• dry peas - 230 g;
• water - 500 ml;
• carrot - 2 pcs.;
• onion - 2 pcs.;
• sweet pepper - 2 pcs.;
• vegetable oil - 2 tbsp. l.;
• salt, ground black pepper.

Cooking:

pea porridge rich in vitamins and minerals such as: choline - 15.6%, vitamin B5 - 17.1%, vitamin H - 14.8%, vitamin PP - 11.4%, potassium - 12.4%, silicon - 107, 6%, phosphorus - 15.2%, iron - 14.3%, cobalt - 50.9%, manganese - 34.1%, copper - 29.2%, molybdenum - 46.8%

What is useful pea porridge

• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, 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, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.

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