Скачать или смотреть Black Beans: The Comprehensive Guide to a Nutrient Powerhouse

Dive into the world of the black bean (Phaseolus vulgaris)! This comprehensive guide explores everything you need to know about this nutritional powerhouse. From its ancient origins in the Americas to its modern-day role in supporting health, we cover its key benefits, such as promoting heart health and regulating blood sugar, thanks to its high fiber, protein, and antioxidant content. We also discuss important safety precautions, recommended serving sizes, and the best times to eat them for optimal energy and satiety. Whether you're an athlete, managing a health condition, or simply looking to eat healthier, discover how to make black beans a beneficial part of your diet.

References

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2. Food and Agriculture Organization of the United Nations. “Beans: A Staple of the Mesoamerican Diet.” In *Pulses: Nutritious seeds for a sustainable future*, 44. Rome: FAO, 2016. https://www.fao.org/3/i5528e/i5528e.pdf.

3. Mojica, L., M. Meyer, A. M. Berhow, and E. G. de Mejia. “Bean Cultivars (Phaseolus vulgaris L.) Have Similar High Antioxidant Capacity, In Vitro Inhibition of α-Amylase and α-Glucosidase, while Phenolic Compounds and In Vitro Inhibition of Dipeptidyl Peptidase-IV Vary.” Journal of Functional Foods 19 (December 1, 2015): 346–57. https://doi.org/10.1016/j.foodres.201....

4. Harvard T.H. Chan School of Public Health. “Ask the Expert: Legumes and Resistant Starch.” The Nutrition Source. Accessed July 29, 2025. https://nutritionsource.hsph.harvard.....

5. Cleveland Clinic. “4 Impressive Benefits of Black Beans.” Health Essentials. Last modified January 3, 2025. https://health.clevelandclinic.org/be....

6. Food and Drug Administration. “Phytohaemagglutinin.” In *Bad Bug Book: Foodborne Pathogenic Microorganisms and Natural Toxins*, 2nd ed., 254. Washington, D.C.: FDA, 2012. https://www.fda.gov/media/83271/download.

7. U.S. Department of Agriculture and U.S. Department of Health and Human Services. *Dietary Guidelines for Americans, 2020-2025*. 9th Edition. December 2020. https://www.dietaryguidelines.gov/sit....