Bhanana inopa simba guru rekudya, asiwo yakakwirira mumakhahydrates
Kana uri kuedza kuderedza ma carbohydrates kana shuga mukudya kwako, unganetseka kana bhanani ndiyo sarudzo yakanakisisa yezvibereko. Kunyange zvazvo kusarudzwa kwakanaka, mabhanana akaibva anowanzova akanaka kwazvo. Dzidza nezvemarasi, shuga, uye glycemic effect yebhanana .
Carbohydrates, Fiber, uye Sugar Counts yeBhanana
Bhanana ine shuga. Heino mazita:
- 1/2 kapu yakatswa bhanana: 15 gramu inoshanda (net) makedhydrates , 2 gramu fiber, 9 gramu shuga, uye 67 makori.
- 1 bhanana yakasviba (7 inches to 7 3/4 inches long): 27 gramu inoshanda (net) makedhydrates, 3.1 gramu fiber, 14 gramu shuga, uye 105 makori.
- 1 bhanza guru (8 masendimita kusvika 8 8/8 masendimita refu): 31 gramu inoshanda (net) makedhydrate, 3.5 gramu fiber, 17 gramu shuga , uye 121 makori.
- 1 yakawanda-yakakura bhanana (9 masendimita kana yakareba): 35 gramu inoshanda (net) makedhydrates, 4 gramu fiber, 19 gramu shuga, uye 135 makori.
Kana iwe uri kutevera kudya kwakadzika-carb, unogona kudimbura mabhanana mangani aunodya uye kuenzanisa zvikamu zvako sezvo bhanji riri pakati-kati haisi chikuru. Zvechokwadi, mabhasikiti akawanda akatengwa akatengesa akawanda.
Glycemic Index yeBhanana
Iyo glycemic index (GI) inoratidza kuti kudya kwakakurumidza kunomutsa sei shuga yeropa rako, uye glucose yakachena ine GI ye100. Glowcemic index yebhanana inotarirwa kuti mabhanana akaibva sei.
Mazhinji e-carbohydrate mumabhanana matsvuku anouya nenzira yehupenyu husina simba hunotapira iyo vanhu vasina chimiro chekunyora. Sezvo chibereko ichibvaruka, simashi inoshandurwa kuva shuga inowanikwa nyore nyore.
Chimwe chidzidzo che "bhanana iri pasi-yakabereka" yakauya nechitarisiko cheglycemic chema 30. Rimwe re "bhanana risina kuibva" raive "tsvuku uye zvikamu zvakasvibirira" rakabudisa GI ye 42, asi imwe yebhanana "yakapererwa" yaiva nemakumi mashanu.
Kunyange zvakadaro, zvidzidzo zvakawanda zvebhanana hazvina kutarisa kubwinya uye zvakabuda neGIs kubva 46 kusvika 70. Avhareji ye 52 inowanzopiwa mabhanana.
Glycemic Mutoro webhanana
Glycemic load yezvokudya inotarisa kuwanda kwezvokudya zvakadyiwa. Low glycemic load foods iri pasi pe10, uye iyo yakasvibirira yepakati iri 11 kusvika ku19. Ichi ichi mupfungwa, mabhanana ari muzasi.
- 1/2 mukombe webhanana yakakanyiwa: 6
Banana (7 inches to 7 3/4 inches long): 10
Banana Nutrition
Bhanana isarudzo ine utano. Bhanana yakakura-kati yakakura anenge 1.3 gramu eprotini. Bhanana ndiyo yakanaka chaizvo inokonzera vitamini B6 uye yakanaka inowanikwa mavitamini C , potassium, uye manganese. Imwe mubhanana webhanana ine 17 muzana yehuwandu hwezuva nezuva hwevhitamini C, vitamini inobatsira kukura uye kugadzirisa mishonga pamwe nekuporesa maronda uye kuchengeta utano nehutano hwemeno. Vitamin C inobatsirawo muviri kuti uite collagen, mapuroteni anokosha ekugadzira ganda, karotilage, tendon, ligaments, nemidziyo yeropa. Gorosi, kana kuti isina kuibva, mabhanana anewo starch inogadzikana, iyo yakaratidzwa kugovera mabhakitiriya ane utano mumakoloni.
The Banana Peel
Kunyange zvazvo zvisingaratidzika seinofadza, bhanana inodyiwa inodyiwa. Banana peels vane utano hwakanaka uye vane mazinga akawanda e vitamini B6, B12, magnesium, uye potassium.
Banana peels haisi inotapira sezvibereko zvebhanana asi inogona kudyiwa zvakafanana nenzira yaunogona kudya mukati mebhanana. Kunyangwe iwe unogona kudya nyama yakasvibirira, vanhu vakawanda vanofarira kubika.
Kuchengeta Bhanana
Waiziva here kuti inhema yokuti mabhanana anofanira kugara achichengetedzwa mukati mekushisa kwekupedzisira? Imba yebhanana yave ichiedza kushaya kubudirira kugadzirisa izvi zvisiri izvo kwemakore. Kunyange zvazvo zvikohwe zvebhanana zvichatsvava zvakasviba mufiriji, chibereko chacho chichapedza zvishoma zvishoma kana iri firiji.
> Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index uye Glycemic Load Values: 2008. Chirwere cheshuga . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA National Nutrient Database ye Standard Reference, Release 28.