Protein Powder 蛋白粉

From De Rossi , Italian Diet expert :从德罗西，意大利饮食专家：

Our body synthesizes proteins they need我们的身体需要合成蛋白质

* To build new cells *建立新的细胞
* To produce enzymes *为了生产酶
* For transporting nutrients *运送养分

starting from a twenty amino acids, which in addition to protein synthesis also have other important functions.从21种氨基酸，其中除了蛋白质合成也有其他重要职能。 For example例如

* Tryptophan and tyrosine involved in the synthesis * 色氨酸和酪氨酸参与合成
* Other amino acids to preside synthesis of nucleic acids, which are fundamental for the duplication of DNA *其他氨基酸主持核酸的合成，这是基本的重复的DNA
* The summary of polyamines *纪要多胺
* The summary of phospholipids cell membranes. *纪要磷脂细胞膜。

Of this twenty amino acids ( “bricks” basic protein) a dozen are defined essential, because they can not be synthesized by our body, but must be introduced with food, in a balanced way.这20种氨基酸（ “砖头”碱性蛋白） 12个被界定至关重要，因为它们不能被合成了我们的身体，但必须采用食物，以平衡的方式。

The daily requirement of protein in adult is usually calculated in 0.8 grams per kilo bodyweight (deprivato by calculating the weight of excess fat).每日所需的蛋白质通常在成人中0.8克计算每公斤体重（ deprivato通过计算重量多余的脂肪） 。 This percentage has been questioned with seemingly persuasive arguments from Sears, in a series of works also disclosed in Italy.这一比例一直质疑与说服力的理由似乎从西尔斯，在一系列的工程还透露在意大利。 According to the American biochemical requirements of protein would be fairly higher ( till 2grams per kg ).据美国生化所需的蛋白质将是相当高（至2克每公斤） 。
In fact, the demand is hardly calculable, because our body varies greatly catabolism proteinaceous according to the contribution of proteins that normally receives.事实上，需求是难以计算的，因为我们的身体有很大不同代谢蛋白质根据贡献的蛋白质，正常接收。 A diet rich in protein (the West can reach 120 grams per day) transforms the catabolism of those who practice, making it able to consume all the protein made.的饮食含有丰富的蛋白质（西方可达一百二十克每天）变换的分解这些谁实践，使它能够消耗的所有蛋白质。 With two consequences有两个后果

* An increased production of nitrogenous waste, with a iperlavoro for liver and kidney *增加含氮废物的生产，以iperlavoro的肝脏和肾脏

* An increased replacement cells, which within certain limits can be positive, but above a certain level can accelerate the processes of aging. *增加替代细胞，这在一定限度可以积极的，但超过某一水平可以加速老化的过程。

The portions that indicate the page of the meals are calculated to make a reasonably abundant protein in order to avoid shortages that could be dangerous (some amino acids such as methionine are important factors to protect mobile).部分显示该网页的膳食计算作出合理丰富的蛋白质，以避免短缺，可能是危险的（某些氨基酸如蛋氨酸是重要的因素，以保护移动） 。 In our cirsi help people to calculate exactly their needs proteinaceous so as not to suffer from eccesi or shortcomings.在我们的蓟帮助人们计算蛋白质正是他们的需要，以免遭受eccesi或缺点。

But precisely because our body riadatta its metabolism and its catabolism the contribution of different proteins and what happens with a certain slowness, it is important that whoever started the diet method Kousmine the face with some gradual, in order to enable the rhythms his body adapt.但是，恰恰是因为我们的身体riadatta其代谢及其代谢的贡献和不同蛋白质会发生什么情况一定进展缓慢，重要的是，无论谁开始的饮食方法Kousmine面对一些渐进的，以使他的身体的节奏适应。 The initial fasting is also recommended by us because it represents a step “dramatic”, which can in a short time to readapt without overloading the rhythms of catabolici.最初的空腹还建议我们，因为它代表了一步“戏剧性” ，它可以在很短的时间，以readapt不超载的节奏catabolici 。

The sources of protein 蛋白质的来源

The main sources of protein diet modern western foods are the animals: meat, dairy products, eggs … But it is not always the case.的主要来源蛋白饮食近代西方食物的动物：肉类，奶制品，鸡蛋...但它并非总是如此。 In the past we ate meat only once or twice a week, a little ‘more eggs and milk or cheese to varying degrees depending on the conditions of life.在过去，我们只能吃一次肉，或每周两次，有点'更多的鸡蛋，牛奶或奶酪在不同程度上依靠的生活条件。

At first glance it seems a step forward.乍看之下，似乎是向前迈出的一步。 Our body does not use directly proteins, but the amino acids that make up.我们的身体不使用直接的蛋白质，但氨基酸构成。 The proteins made from the diet should be divided into these “bricks” key of life, then to be recomposed depending on the needs of our body.从蛋白质的饮食应分为这些“砖头”关键的生活，然后将重组取决于我们的身体需要。 Some of these amino acids - ten - are called essential because our body is unable to build, but must introduce already summarised.其中的一些氨基酸- 10 -被称为至关重要的，因为我们的身体是无法建立，但必须提出已经总结。 We need that food that we use not only have these amino acids, but they have in optimum proportions for Food.我们需要食物，我们不仅利用这些氨基酸，但他们的最佳比例食物。

Only animal protein and soybeans is very close to that balance (the egg reaches almost to perfection …).只有动物性蛋白质和大豆是非常接近平衡（鸡蛋达到几乎完美... ） 。 The plant proteins are deficient in any of these elements: the proteins of cereals are scarce lysine, those pulses of low sulphur amino acid.植物蛋白中缺乏这些要素：蛋白质的谷物匮乏赖氨酸，这些脉冲的含硫量低的氨基酸。 That is why someone declares that vegetarian diets are not balanced.这就是为什么有人宣布，素食饮食的不均衡。

It is not true.这不是真的。 Simply mixing legumes and cereals, as it has always done the wisdom of the people (with pasta and beans, rice and beans, millet and lentils, corn tortillas and beans, etc.), to find a perfect balance.只需混合豆类和谷类食品，因为它一直做智慧的人（与意大利面食和豆类，大米，大豆，小米和小扁豆，玉米饼和豆类等） ，找到一个完美的平衡。 The vegetarian diet, even without the rigid dairy products and eggs, takes only more care to avoid shortages.的素食，即使没有刚性奶制品和鸡蛋，只需要更多的照顾，以避免短缺。 We do not suggest it for infant, where a rich and constant supply of protein and fat-soluble vitamin is essential for balanced growth, but it can be done if we agree with care and balance.我们并不认为它的婴儿，在不断丰富和供应蛋白质和脂溶性维生素是必不可少的平衡增长，但是这是可以做到的，如果我们同意照顾和平衡。

Better vegetable protein 更好的植物蛋白

But if things are like that, why turn to sources of vegetable protein, more diffcult to adjust, when we have those animals, easy to balance and tasty?但是，如果这样的事情，为什么谈谈植物蛋白来源，更难调整，当我们有这些动物，很容易平衡和好吃？ The reasons are strong:原因是强大的：

* Animal proteins are always accompanied by saturated fats, harmful to our body because activate inflammatory processes borne by the blood vessels and why interfere with the metabolism of fatty acids *动物蛋白总是伴随饱和脂肪，有害于我们的身体，因为激活炎症过程所承担血管和为什么干扰代谢脂肪酸

* Are more than acidifying plant *以上的酸化植物

* Nitrogenous waste have more harmful than plants, with overloading of the liver and kidneys *含氮废物弊多于工厂，超载的肝和肾

* High cost commercial *商业成本高

* High cost ecological (their production consumes more resources of nature). *成本高生态（生产消耗更多资源的性质） 。

It is therefore necessary to reduce the sources of animal protein and increase those plants.因此，有必要减少动物性蛋白质来源，并增加这些植物。 That’s what we suggest in kousminiana.这就是我们建议在kousminiana 。 But renounce completely to food of animal origin for a diet “vegetaliana” is a more difficult path to be very careful on the equilibrium of nutrients, otherwise we risk a shortage of essential amino acids or vit.但是完全放弃动物源性食品的饮食“ vegetaliana ”是一个更困难的道路上必须非常小心平衡的营养，否则，我们可能缺乏必需氨基酸或维生素。 B12.维生素B12 。

To help in selecting the most suitable food, give a few hours on the various news groups sources of protein, beginning with the “poor” towards the more wealthy.为了帮助选择最合适的食物，给了几个小时的各种新闻组的蛋白质来源，首先是“穷人”走向更加富裕。

The proteins of cereals and potatoes蛋白质的谷物和土豆

Cereals are the most important source of energy, as indicated in our page carbohydrates.谷物是最重要的能源来源，如在我们的网页碳水化合物。 But they are also a major source of protein, which can reach 7% in rice, to 10-12% in wheat (ie half of those of meat) or even 15% nell’amaranto or quinoa.但他们也是一个重要的蛋白质来源，它可以达到7 ％的大米，以10-12 ％的小麦（即一半的肉） ，甚至15 ％ nell'amaranto或藜。 They are usually poor lysine, an essential amino acid, and then not be used, if taken alone, if not to 30-40%.它们通常是穷国赖氨酸的必需氨基酸，然后不能使用，如果采取独立，如果不是30-40 ％ 。 But supplemented with vegetables (about half and half) proteins become highly assimilated and complete.但是，辅以蔬菜（大约一半，另一半）的蛋白质高度同化和完整。

A speech in part be done to the potato.一次讲话中的一部分工作要做，以马铃薯。 Its proteins are more or less equivalent to those in quantities of rice, but they are rich in lysine compared to cereals, and then represent a contribution more complete and balanced.其蛋白质或多或少等同于数量的大米，但它们含有丰富的赖氨酸相比，谷物，然后代表了贡献更加完整和平衡。 A plate of potatoes with a small complement of animal protein (eg. Coque to an egg or a classic stew of chicken stewed with many potatoes) can be, combined with a rich plate of raw vegetables, a balanced meal.一盘土豆小的动物性蛋白质的补充（如Coque到一个鸡蛋或一个典型的炖的鸡炖许多马铃薯）可以，再加上丰富的板生蔬菜，平衡膳食。

The proteins of legumes蛋白质的豆类

Positive Factors of legumes积极因素的豆类

Legumes are a food overtime.豆科植物是粮食加班费。 Together with cereals have feed populations for centuries , creating dishes that have formed the basis of the kitchen of the people.连同已谷物饲料人口数百年，创造菜已经形成的基础，厨房的人。 They must be considered, together with cereals, the most frequent source of protein, , one that involves less risk.他们必须考虑，加上谷物，最常见的蛋白质来源，一个涉及风险较小。 Their gradual reduction in the contemporary diet (in many cases even their disappearance) should be considered a cause of food-related diseases.其逐步减少在当代饮食（在许多情况下，即使他们失踪） ，应考虑的一个原因与食物有关的疾病。

Their advantages, compared to meat are:各自的优势，相比之下，肉类是：

* Nitrogenous waste less harmful *含氮废物较少有害
* Less acidification *减酸化
* Extraordinary wealth of fibre *特别丰富的纤维
* Low cost *成本低
* Easy keeping the dry state. *易保持干燥状态。

In Kousmine diet should be consumed at least once a day.在Kousmine饮食应消耗至少每天一次。 Aumentateli in your diet, but do it gradually. Aumentateli在您的饮食，但它逐渐。 You’ll have to give time to your intestinal bacterial flora to adapt to the new diet.你必须有时间到您的肠道菌群以适应新的饮食习惯。 The gradual approach should be prolonged for a month or so.在循序渐进的方式应该延长一个月左右。 Please note that legumes do not allow the “tourists” gastronomic: You should eat a reasonable dose every day, appropriately varying species, rather than make a meal every now and copious.请注意，豆类不允许“游客”美食：你应该吃一个合理的剂量，每天适当的不同的物种，而不是使每个现在吃饭和丰富。

Factors negative legumes负面因素豆类

Legumes contain all more or less, some toxic components, which are destroyed by normal food processing.豆类含有所有或多或少，有些毒性成分，这是破坏了正常的食品加工。 They should not arouse concerns, provided that the pulses are treated with the usual culinary methods.他们不应该引起关注，只要脉冲治疗通常的烹饪方法。 We can regroup into three groups the negative findings:我们可以重新分成三组的不良结果：

1. 1 。 presence of toxic substances and antinutritional (completely neutralized by a proper cooking):存在有毒物质和抗（完全抵消了适当烹饪） ：

* And antivitamina *和antivitamina

* Trypsin inhibitors *胰蛋白酶抑制剂

* Emagglutinine (agents binding of red blood cells) * Emagglutinine （代理人具有约束力的红血细胞）

2. 2 。 factors intestinal fermentation, which cause the production of gas, from 3 to 6 times that produced by other nutrients (see Strong, Frank M., Chairman, Subcommittee on Naturally Occurring Toxicants in Food, Toxicants Occurring in Foods, National Academy of Science , 1973 pp. 487-489).肠道发酵因素，造成生产的天然气，由3至6倍，产生的其他营养物质（见强，弗兰克M ，小组委员会主席天然食品中的毒物，毒物发生食品中，国家科学院， 1973年页。 487-489 ） 。 The intestinal gases are not harmful to health, can only be cause of discomfort, subjectively more or less acute.肠道气体不是有害健康，只能是造成不适，主观或多或少尖锐。 They are due to the presence of legumes and raffinose stachiosio, oligosaccharides that are not digested by enzymes gastrointestinal tract and fermentano in the colon by the intestinal bacterial flora.他们是因豆类和棉子糖stachiosio ，低聚糖不消化酶消化道和fermentano在结肠的肠道菌群。 The problem arises especially for dried vegetables: beans and peas fresh damage very few problems (let alone the more fresh).尤其是在出现问题的干菜：豆类和新鲜豌豆损害很少问题（更不用说更新鲜） 。
The production of gas can be reduced considerably through one (or more) the following measures:生产的天然气可以大大减少通过一个（或多个）采取下列措施：
* Elimination of sugar by soaking and drying, with change of the water. *消除糖浸泡，烘干，与变化的水。 Proceed as follows:如下步骤进行：
1. 1 。 Prolonged soaking (one night, and soya beans for at least 12 hours; chickpeas for at least 20 hours), throwing more than once the water and then risciaquare abundantly;长时间浸泡（一晚，和大豆至少12小时;鹰嘴豆至少20小时） ，投掷一次以上的水，然后risciaquare充分;
2. 2 。 cook in salted water is not new, starting cold; reached the boil cook for 5 minutes (lentils) or 15-30 minutes (beans, soybeans, chickpeas …).库克在盐水是不是新的开始，冷战;达到煮煮5分钟（小扁豆）或15-30分钟（豆，大豆，鹰嘴豆... ） 。 Discard the cooking water, rinse with hot water, add new hot water and finish cooking, possibly in a pressure cooker舍弃做饭用水，用热水冲洗，添加新的热水和完成烹饪，可能在一个压力锅
* Acid fermentation. *酸发酵。 You can activate anzimi digesters with fermentation of sugar in acid.您也可以激活anzimi沼气池的发酵中的糖酸。 Proceed as follows:如下步骤进行：
1. 1 。 It ammollano legumes as above, not exceeding 9 hours它ammollano豆类以上，不超过9小时
2. 2 。 you change the water by adding warm water slightly acidulata (eg. a glass of vinegar every 3 liters of water: the pH should be between 5 and 5.5你改变了水，加入温水稍acidulata （如一杯醋每3公升的水： pH值应介于5和5.5
3. 3 。 Place the container in warm (45 ° -65 °) for one or two days, because enzymatic digestion occurs.发生在温暖的集装箱（ 45 ° -65 ° ）的一两天，因为酶消化发生。 It is the most complicated of this method, which is the best, because it also increases the digestibility of legumes.这是最复杂的这种方法，这是最好的，因为它也增加了消化率的豆科植物。
* Addition of fresh herbs antifermentazione: thyme, oregano, cloves added at the end of cooking vegetables to decrease the intestinal fermentation and then the production of gas. *加新鲜香草antifermentazione ：百里香，牛，丁香末尾加上烹饪蔬菜，以减少肠道发酵，然后生产的天然气。
3. 3 。 imbalances in nutrients.不平衡的营养。 This is a problem common to all foods, even meat or dairy products.这是一个问题的共同所有的食物，即使肉类或奶类制品。 In particular the imbalances of legumes occur:特别是不平衡的豆类发生：
* During the essential amino acids. *在必需氨基酸。 The pulses have an intake of protein quantitatively equivalent to animal products like meat, cheese or eggs.脉冲有一个定量的蛋白质摄入量相当于动物产品，如肉类，奶酪或蛋。 But the balance of amino acids is not as favourable: the vegetables are slightly lacking am.但如何平衡氨基酸并不有利：蔬菜时略有欠缺。 sulphurised, type methionine and cystine. sulphurised ，键入蛋氨酸和胱氨酸。 This problem was exaggerated in the comments of the past diet based on the metabolism of mice in the laboratory.这个问题被夸大了的评论，过去的基础上饮食代谢的小鼠在实验室里。 In fact our body has less need of these amino acids: just a complete protein of cereals (the optimal level is 50% both in the same meal) to obtain an index food even more balanced than that of meat.事实上我们的身体一直不太需要这些氨基酸：只是一个完整的蛋白质的谷物（最佳水平的50 ％都在同一餐）以获取指数食物更加平衡比肉。
* In calcium-phosphorus. *中钙，磷。 The intake of calcium de legumes is extremely important and well-assimilated (as opposed to what you can read in any publication) if conveniently ammollati and well cooked.摄入钙的豆科植物是极为重要的，良好的同化（而不是什么你可以阅读任何出版物）如果方便ammollati和煮熟。 This certainly applies for pulses.这当然适用于脉冲。 In those fresh there is a slight imbalance to the detriment of football, especially in beans.在这些新的有轻微的不平衡，损害了足球，尤其是豆类。 You should consume with other foods rich in calcium.您应该消费与其它食物丰富的钙。

Different species of legumes不同种类的豆科植物

* Azuchi (phaseolus angularis). *安土（绿豆角） 。 It has a taste similar to that of our borlotto (but more delicate) and also has similar characteristics: (21% protein, carbohydrates, iron, calcium and phosphorus: a good account against ‘osteoporosis Fastest from cook. It is called’ soya red, “but is a normal bean, which shares the property food, values and limitations它的味道类似我们borlotto （但更微妙的）也有类似的特点： （ 21 ％蛋白质，碳水化合物，铁，钙，磷：一个良好的帐户对'骨质疏松症的最快从库克。这就是所谓'大红色， “但是是一种正常的bean ，它的股票财产食品，价值和局限性
* Chickpeas Perhaps the most ancient legume consumed by ‘man. *鹰嘴豆也许是最古老的豆类消费'的人。 They are also probably the most digestible: suitable hence all ‘diet of’ childhood.他们也可能是最可消化：合适的，因此所有的'食物'的童年。 They have a good balance energy-rich molro vit.他们有一个良好的平衡能源丰富molro维生素。 A, calcium, iron and fiber.甲，钙，铁和纤维。 Suitable for containing saponins, hypertensive and obese.适用于含有皂甙，高血压和肥胖。 They are also useful for uricemici.它们还有助于uricemici 。 They have less phosphorus and vit.他们少磷和维生素。 B1, B2 and PP, other legumes, while contenendone a discrete quantity. B1 ， B2和聚丙烯，其他豆类，而contenendone离散数量。 They want a long soak in water (more than 24 hours, but do not be afraid to get even to 48, changing the course ‘water)他们希望有一个长期浸泡在水中（超过24小时，但不要害怕得到甚至到48 ，改变了'水）
* Cicerchie Very rich in protein, starch, vit. * Cicerchie非常丰富的蛋白质，淀粉，维生素。 B1, B2 and PP, calcium and phosphorus. B1 ， B2和聚丙烯，钙，磷。 They also have a good amount of dietary fibre.他们也有一个良好的膳食纤维量。 Meriterebbero to be more known. Meriterebbero更广为人知。 Go a little ‘into disuse because of low performance in cultivation and why contained a toxic substance 44, no longer present in modern selections of seed转到有点'废弃因为低性能的种植和为什么载有有毒物质44 ，不再存在于现代的选择种子
* White beans in Lima beans are larger and delicate taste. *白芸豆在利马豆大和微妙的口味。 L ‘cooking water should be discarded.欧莱雅烹饪水应丢弃。 They contain significant quantities of compounds cianogenetici dangerous: it must be cooked very well.它们含有大量的化合物cianogenetici危险：它必须是熟得很好。 is better to use low最好是使用低
* Various beans borlotti beans, Mexican blacks beans, red beans, etc.. *各种豆类borlotti豆类，墨西哥黑人豆，红豆等。 They are originating of ‘America.他们来自的'美国。 Excellent the calcium, phosphorus, iron.优秀的钙，磷，铁。 High contents of protein, vit.高含量的蛋白质，维生素。 Group B and PP. B组和PP 。 They contain few purines are therefore also suited to gottosi.它们含有一些嘌呤，因此也适合于gottosi 。 They are more digestible (contrary to what you think) if eaten with the skin (but in cases of colitis the skin should be removed).他们更可消化（相反，你认为） ，如果吃的皮肤（但在案件结肠炎皮肤应去掉） 。 Suitable also all ‘infant (but well-cooked and without skin).也适合所有的'婴儿（但也熟和皮肤） 。 Polenta and beans and pasta and beans are two dishes.玉米粥，豆类和面食和豆类是两个菜。 Rather the borlotti beans to exotic (blacks or red).而是borlotti豆类，以异国情调（黑人或红色） 。 If nothing else cost of menoÉ 54如果没有其他费用menoÉ 54
* Beans of ‘eye (vineyard unguiculata). *豆类的'眼睛（葡萄园unguiculata ） 。 In reality are not beans.在现实中并不豆类。 They have much less protein and fat of other legumes, are therefore suitable for diets with low energy content.他们少得多的蛋白质和脂肪其他豆类，因此适合的饮食与低能量的内容。 These are the authentic traditional beans Romans and the Greeks.这些都是正宗的传统豆类罗马和希腊。 Keep account in food combinations, moderate protein content.保持帐户的食品组合，蛋白质含量适中。
* Mangetout beans are the characteristic ‘beans’ or’ tegoline ‘in the Veneto, generally immature pods of certain varieties selected for the’ no ‘wire’. *豌豆豆的特点是'豆'或' tegoline '在威尼托大，通常未成熟豆荚某些品种选定的'不'线' 。 Much less energy of ripe beans are slightly hypoglycaemic, rimenaralizzanti, rich in vitamins (including traces of E).更不用说能源的时机已经成熟豆类略有降血糖， rimenaralizzanti ，富含维生素（包括痕迹e ）段。 Obviously little more protein other legumes.显然，多蛋白质其他豆类。
* One of beans legumes richer in proteins, totally devoid of fat, with abundant vit. *其中豆类豆类丰富的蛋白质，完全没有脂肪，丰富的维生素。 B2 and PP, in addition to A, C, E and K. It also contains simple sugars, easily assimilated. B2和聚丙烯，此外还有一个， C ， E和光它还包含单糖，很容易吸收。 It gives even less meteorismi intestinal problems.它甚至更少meteorismi肠道问题。 A number of people, especially of race Mediterranean suffer from favismo, a metabolic genetic error that causes the breakdown of red blood cells when you eat beans or inhale pollen.一些人，特别是种族地中海遭受favismo ，新陈代谢遗传错误，导致崩溃的红血细胞时，你吃豆类或吸入花粉。 Pay attention: it is not so “rare.注意：并非如此“罕见的。
* Fave decorticate Convenient because devoid of annoying skin (less then cause flatulence). * Fave剥皮方便，因为没有恼人的皮肤（小于引起胀气） 。 Less rich in vitamins ammollate of beans whole.减富含维生素ammollate豆子整体。 If too ‘old’ there is also the risk that you are oxidized and therefore have lost more nutrients.如果太'老'也有风险，你是氧化，因此失去了更多的营养素。 But I am extraordinarily practices and rapid firings: insurmountable for the puree of fava beans但是，我非常做法和快速射击：不可逾越的果酱的蚕豆
* Hay greek (trigonella) is used more as a condiment (chopped in small doses) on foods as a food in itself. *海伊希腊（扁）被用来作为一种调味品（切碎的小剂量）的食品作为食品本身。 Instead sprouts are delicious for their aromatic taste.相反豆芽是美味的芳香味道。 Ricostituente and galattologo, rich even other active ingredients. Ricostituente和galattologo ，丰富的甚至其他活性成分。 Suitable physical care of ‘anorexia and’ anaemia.适合身体照顾'厌食症和'贫血。 When used in significant quantities, gives all ‘breath to the body but also an unpleasant smell’ goat ‘.当大量使用，让所有的'呼吸的身体，而且还发出难闻气味的鱼'山羊' 。 is difficult to find in negoziÉ很难找到在negoziÉ
* Lentils lentils medium Rhodes, large green lentils, lentils of small ‘Appennino, etc.. *小扁豆小扁豆中罗德，大绿小扁豆，小扁豆小'亚平宁等。 The lentil is one of legumes growing older.该扁豆是一种豆科植物老化。 is also the richest vegetable starch, besides all of a quality easily digestible, but also of protein, calcium, phosphorus, vit.也是最富有的植物淀粉，除了所有的质量容易消化，而且蛋白质，钙，磷，维生素。 B1, B2 and PP. B1 ， B2和聚丙烯。 Discreet also the iron content and therefore could be useful in diets for anemici. Discreet公司的铁含量，因此可能是有用的饲料anemici 。
* Red lentils into two types: decorticate and normal. *红小扁豆分为两类：剥皮和正常的。 Rapidissime to cook, must not be ammollate. Rapidissime做饭，绝不能ammollate 。 I am a good thickener for soups.我是一个良好的增稠剂汤。 They can flavor rice and other cereals decorticate Those are legumes “dead” with decreased quality due to oxidative processes.他们可以风味大米和其他谷物剥皮这些豆类“死”质量下降，由于氧化过程。 Curate they are of recent production.牧师，他们是最近生产。
* Fresh peas are a good source of vit. *新鲜豌豆是一个很好的来源，维生素。 C and carotenoids, the precursors vit. C和类胡萝卜素，维生素的前体。 A. They levels of proteins, carbohydrates and fats similar to those of beans.答：他们水平的蛋白质，碳水化合物和脂肪类似豆类。 They contain less calcium and phosphorus.它们含有钙，磷较少。
* The soybean yellow legume richer in essential amino acid, lecithin (powerful regulator of vascular and modulator myelin), precious polyunsaturated fats, is rich in calcium, iron, potassium, phosphorus, magnesium and thiamin and other vit. *大豆黄河丰富的豆科植物必需氨基酸，卵磷脂（强大的监管和调节血管髓鞘） ，贵重物品多不饱和脂肪，含有丰富的钙，铁，钾，磷，镁和维生素B1和其他维生素。 Group B. is also highly digestible and does not give flatulence. B组也非常理解，并没有给胀气。 Effective in reducing cholesterol in LDLe ‘that increase HDL.有效地减少胆固醇在LDLe ' ，增加高密度脂蛋白。 Very active in reducing the risk of cancer in women after menopause.非常积极地降低患癌症的风险在妇女绝经后。 There are many preparations soya yellow: the soy milk, soy yogurt, tempeh, tofu, natto, soy sauce (tamari, shoiu, etc..), Miso, etc..有许多准备工作大豆黄色：在豆奶，大豆酸奶，豆豉，豆腐，纳豆，酱油（塔马里， shoiu等。 ） ，酱等。 is still a little ‘lacking in methionine and cystine: is not a food cos “complete as they say.仍然是一个很小的缺乏蛋氨酸和胱氨酸：不是食品余弦“完全如他们所说。 It should be integrated with cereals in the proportion of 1 to 3.它应与谷物中的比例为1比3 。 It must be well cooked: at least two and a half hours to eliminate fitina, which reduces the ‘contribution mineralizzante of this legume (a problem similar to that of the whole cereals).必须煮熟：至少在两个半小时，以消除fitina ，从而降低了贡献mineralizzante本豆科植物（一问题相类似的整个谷物） 。 The problem does not exist in case of tempeh.这个问题不存在的情况下丹贝。 The grains remain always a little ” hard ‘even after cooking: posono be usefully spent in a mixer, to make meatballs or stuffed谷物仍然总是有点“硬'即使在烹饪： posono是有益的花费在一个调音台，使肉圆或填充
* Soy or green mung bean. *豉油或绿色绿豆。 In reality it is not soy, but a bean similar to a bean of our ‘eye.在现实中它不是大豆，但一个bean类似一个bean的'眼睛。 It has the same tenor of this nutrient.它具有相同的基调，这养分。 But is used mainly in the form of sprouts, rich in protein and vitamins (v. Appendix B).但主要是用来为形式的豆芽，含有丰富的蛋白质和维生素（五，附录B ） 。 It has less soy protein true, but also less allergens: how to balance of essential amino acids èsostanzialmente similar to our beans它真正的大豆蛋白少，而且也较少过敏：如何平衡的必需氨基酸èsostanzialmente类似于我们的咖啡豆
* Taccole (mangetout peas) are the immature pods of a variety of pea. * Taccole （豌豆豌豆）是不成熟的吊舱各种豌豆。 Full Vit.充分维生素。 C, A, potassium and calcium. ć ，甲，钾，钙。 Damage also a good supply of fiber.破坏也是一个很好的供应纤维。 They are low caloric.它们是低热量。 Obviously are the poorest of protein.显然是最贫穷的蛋白质。

The cooking 做饭

The stages of cooking vegetables are: 该阶段的烹调蔬菜是：

* Soak estimate, as mentioned above *浸泡估计，如上所述
* Any pre changes of water (optional) *任何预先改变水（可选）
* Cooking in abundant salted water or a little salt. *烹饪丰富盐水或少许盐。 If you did the drying changes of water, the liquid cooking (except that of yellow soybean, which should always be thrown) can be used for pasta soups ( is rich in minerals).如果您没有改变干燥的水，液态烹饪（除黄大豆，这应始终投掷）可用于面食汤（有丰富的矿物） 。

Remember that legumes (especially soybeans) must be well cooked: you can not consume the legumes al dente …请记住，豆类（特别是大豆）必须煮熟：你不能消耗豆类基地dente ...

Once cooked legumes can be pepared: 一旦熟的豆类可以pepared ：

* Salad, alone or with cereal *沙拉，单独或与谷物
* Stewed, with a base of aromas and vegetables (onion, garlic, bell pepper, celery, carrots, etc.) *炖，以基地的香气和蔬菜（洋葱，大蒜，辣椒，芹菜，胡萝卜等）
* Alone, with hot ev olive oil, oregano (or marjoram or thyme) and salt *孤独，用热水电动橄榄油，牛至（或墨角兰或百里香）和盐
* Milk shakes with a little ‘liquid cooking, to obtain excellent accompanying sauces or to season rice or pasta *牛奶动摇少'液体做饭，取得极好的陪同酱汁或中稻或面食
* 50% mixed with cereals (one third of vegetables and two thirds of cereals for soybean yellow) to obtain, preceded by a dish plenty of raw vegetables, a complete meal. * 50 ％的混合谷物（三分之一的蔬菜和谷物的三分之二的大豆黄色）获得，在此之前的一盘丰富的生蔬菜，一个完整的食物。