Iwe unogona kunge wakanzwa mamwe emishumo inopesana kunze uko. Vamwe vanoti mabhanana anokuita kuti uremerwe, asi vamwe vanoti mabhanana anobatsira kuora muviri. Ndiani akarurama uye chii chaunoda kuziva kana uri kuverenga makoriyori ?
Mitsva Nezvekurema Kuwana kana Kurasikirwa Kwekurema
Tisati tataura nezvebato rebhanana rinogona kutamba mukukubatsira kuwana kana kurasikirwa nemutoro, ngatitaure pamusoro pezvaungave wakanzwa.
Chii chinotsigirwa nevatsigiri kune rumwe rutivi rwebvunzo, uye chii chavanofunga?
- Vaya vanonyevera pamusoro pekudya mabhanana nekuda kwekutya kuwedzera kukura kunotsigira mazano pamusoro pemaginhaidhyrate, kunyanya shuga. Bhanana inonyanya kukwirira mune shuga inogona kuchinja mafuta mumuviri nokukurumidza kupfuura mamwe mishonga.
- Chimwe chikonzero mabhanana anowana rap yakaipa ndeyekuti koriori yepamusoro yakakwirira kupfuura dzimwe dzakawanda zvizhinji. Mukombe weapuro zvimedu zvine makirogiramu anenge makumi matanhatu apo mukombe webhananisi une makirogiramu anenge 135.
- Nyanzvi dziri mumusasa wepro-banana vanoti muti wakaisvonaka wakapetwa une zvibereko zvakakwana zvakagadzirwa nemahydrohydrates uye makorikiti ekugutsikana uye ane utano hwakanaka. Chiyero cheshuga hachikakidzika kana ichienzaniswa neshuga yakawanda-yakadai-sekiki uye candy-uye bhanana dzine zvinyorwa zvinowedzera zvefiber.
- Vamwe vanhu vanototi iwe unogona kudya zvisingagumi zvebhanana (kana chero chibereko) uye usingawanisi uremu sezvo chibereko pachako chakanakira iwe-chiine mavitamini, mineral, uye mishonga.
Chii Chinonzi Studies Studies?
Hapana humwe uchapupu hunogutsa hwokuti mabhanana anoita kuti iwe uwane kana kurasika uremu. Sezvo nezvose zvekudya, mubvunzo wokuti kana kudya bhananisi kuri kutakura pamapirundi kana kuti kunyauka kunobva kune huwandu hwekoriori dzavanenge huine uye kuti ingani makoriri mauri kupisa.
Kuzvisarudzira
Pasinei nokuti iwe unosarudza mabhanana-chikonzero-kuwedzera-pfuma kana bhanana-ye-kuora-kurasikirwa kwerutivi rwepambo inowira kune zvaunofarira uye zvimwe zvekudya, asi kazhinji, bhanana inogona kuva yakanakisa.
- Mabhanana ari kuzadza (zvinopfuura zvakawanda zvekudya zvekudya) asi zvisingaiti sekuzadza seapuro.
- Bhanana inonwisa.
- Mabhanana ane makorikori, uye makorikori aya makorikori pasinei nokuti chii. Bhanana haisi "zvokudya zvisingabhadhari" zvaunofanira kuenda zvachose nuts. Kudya bhanana rimwe chete kunogona kuva nharo yakagwinya, asi kana ukawedzera mabhanana makuru matatu kuwandu hwezuva nezuva hwekudya, iwe unenge uchidya zvinodarika 350 zvekare.
Funga kushandiswa , kwete kuwedzera paunofunga kuti ndeipi kuwedzera bhanana pakudya kwako. Sekutsvaga kwezvokudya zvakawanda, zvinogona kuva noutano hwakanaka. Kungovawedzera pane zvekudya kwako, sekudya chero kupi zvako, kunowedzera makoriyori.
Nutritional Information
Imwe mukoko webhanana (7-8 masendimita yakareba) ine anenge makori zana, hafu yegamu yemafuta, 27g carbs, 3g fiber, 14,5g shura, uye 1g protein. Mabhanana anonyangadza akazara nemishonga, uyewo Izvo zvakanaka zvinokonzera potassium (nokuda kwehutano hwemwoyo) uye vitamini C (an antioxidant ine simba.) Sebhonasi yakanaka, potassium mubhanana yakanaka kune hutano hwemvere . Asi usapfuura. Zvakawandisa potassium zvinogona kutungamirira kumvere dzisina kusikirwa .
Mamwe Mikana Inobatsira yeBhanana
Kunyange zvazvo isingawanzoonekwa se "superfood" yakadai se blueberries kana broccoli, bhanana inogona kuva nezvibatsiro kunze kwekuva chibereko chekudya.
Mune kumwe kuongorora, kushandiswa kwebhanana zuva rega rega kwakagadziridza shuga yeropa uye mapidhi evanhu vane chirwere cheshuga chechipiri, uye chirwere cheshuga chechipiri chiri kuwedzera sezvo kuwedzera kwekuwedzera kuri kuwedzera munyika dzakabudirira.
Shoko Nezve Banana Chips
Kunyange zvazvo mabhanana angave sarudzo yakanaka mukurasikirwa kwekurema, bhanana mapepa haasi. Iko mabhanana ayo akave akaomeswa akaomeswa uye akafukidzwa mune shuga, aka zvokudya faker . Ihafu yekapu yekushandira kwechikwata chebhanana ine inenge 210 makoriri uye 12.5g mafuta. Dehydrated banana slices ibasa rakanaka.
Banana Snack Ideas
Edza uye unakidzwe nokudya uku uye kunya pfungwa nekushandisa bhanana:
- Ne oatmeal: Edza kuchera rimwe bhanki uye kuwedzera kune yako mangwanani oatmeal . Iwe unogona zvakare kuisa chibereko chacho uye kuwedzera iyo yako oatmeal apo ichibika.
- Sezvokudya zvekinamoni-yakasaswa: Bhanana yakaisvonaka nesinamoni. Ingoisa rimwe chete, guruva naro nesinamoni, uye enda kuguta.
- Ne yogurt: Unogona kusanganisa bhanana yakabikwa mufuta-isina pachena gurugiti yeGreek pamwe nesinamonioni uye kwete-calorie sweetener. Iwe unogonawo kutarisa michero uye yogurt nedzimwe huru-fiber bran cereal uye yakakanyiwa maarmonds.
- Sezvo mari yakaoma: Vazhinji vanoda rudo rwekusangana kwebhanana. Zvinotora nguva yakareba kuti udye zvinoreva kuti iwe unogona kunge uchinzwa wakakwana nguva yawakapedza kudya. Tambanudza mapainki ako nemashizha ebrasira uye mahwende akachekwa usati wavhenekera-yakafanana nekabhanana yakagadziriswa yebhanana.
Pasi Pasi
Hapana humwe uchapupu hwokuti bhanana inobatsira kuwedzera kukura kana kuora muviri. Pane kudaro, zvakakosha kuona kuti mabhanana ane makorikori, uye makoriri anowedzera. Sezvokudya zvinonaka, bhanana inogona kuva yakakosha kudarika dzimwe nzira dzakawanda dzine nhamba imwechete yekoriori uye inogona kunge yakagadziriswa sarashika. Panguva imwe chete, kungowedzera mabhanana kune zvauri kutotanga kudya kunowedzera makorikiti anogona kutora mapaundi akawanda munguva. Kana iwe uchida bhanana, fara navo sechikamu chekudya kwakanaka.
> Sources:
> Cressey, R., Kumsaivai, W., uye A. Mangklabruks. Zuva reSvondo Rokushandisa Bhanana Rinovandudza Ropa Glucose uye Lipid Profile muHypercholesterolemic Subjects uye Inowedzera Serum Adiponectin muChirwere Chechipiri Chirwere cheshuga. Indian Journal of Experimental Biology . 2014. 52 (12): 1173-81.