MaBhanana Akanaka Here Kana Akaipa Kudya Zvokudya Zvako?
Kune dzimwe nyanzvi dzekudya dzinokuudza kuti mabhanana akaipa nokuda kwekurasika. Uyezve, kudya kwakanyanya kunokurudzira kuti udye michero yakawanda uye miriwo. Izvi zvinogona kukuita kuti unetseke kana mabhanana angakwanisa kuva akanaka pakudya kwako.
Kunyange zvazvo mabhanana ane mashuga akawanda uye makoriki kupfuura mamwe mazvibereko, haasi iwe akaipa kwauri. Chaizvoizvo, vakazara nemavithamini ane utano uye simba guru.
Kana iwe uri mukana webhanana uchigona kufara nezvibereko izvi, iwe unongoda kungochengeta zvikamu zvekutonga nekusarudza mabhanana ako nekuchenjera.
Banana Calories uye Nutrition Facts
| Banana Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 miviri (7 "kusvika 7-7 / 8" yakareba) (118 g) | |
| Per Serving | % Daily Value * |
| Maoriro 105 | |
| Maorikiti anobva kuFat 4 | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.1g | 1% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 422.44mg | 12% |
| Carbohydrates 27g | 9% |
| Dietary Fiber 3.1g | 12% |
| Zvokudya 14.4g | |
| Protein 1.3g | |
| Vitamini A 2% · Vitamin C 17% | |
| Calcium 1% · Iron 2% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Pane mavhariyoni makumi mashanu mumabhanki akaenzana. Bhanana yakasvibirira inenge masendimita masere kusvika masere. Mazana emabhanana ayo aunowana mune zvekudya zvekudenga ari makuru kupfuura izvozvo. Sezvo zvichida iwe usingaiti tape chiyero chezvibereko zvako, chiyero chakachengeteka ndechekuti muvhareji webhanana ane 90 kusvika 120 makori, zvichienderana nehukuru hwahwo.
Ko bhanan maoriro anoenzaniswa sei nemakori mune mune zvimwe zvibereko? A aple mapepa anopa anenge 115 makori . Chimiro chemasvikiro-orange chinopa anenge anenge makori makumi matanhatu. Miti yakawanda inowanzova yakaderera mumakoriyori. Ahafu yekapu ye raspberries inopa 32 makorikori uye hafu yekapu yeblueberries inopa makirogiramu makumi mashanu .
Vakawanda dieters vanodya hafu yebhanana kuti varambe vari panzvimbo yakachengeteka uye varambe vaine calori kuverenga mukutonga. Hafu yebhanana yaizopa zvinokwana makumi mashanu nemakumi mashanu. Zvisinei, mabhanana haagari zvakanaka kana apera, naizvozvo imwe hafu inowanzoparara, kunyange kune nzira dzakapoteredza.
Imwe chokwadi chakakosha che dieters ndechekuti pane inenge isina mafuta mubhanana. Vanoita, zvisinei, vane unhu husina kuchena kuitira kuti vawedzere mafuta, giravira rakanaka kune smoothies uye zvimwe zvekudya zvine utano. Vanoitawo basa guru rekugutsa chido chekudya zvakakora.
Carbohydrate muBhanana
Kuwanda kwemakinhydrate mubhanana kuchasiyana nekukura kwechibereko pamwe chete. Kazhinji, unogona kutarisira magiramu 15 anobatsira (net) makhahydroti ye 1/2 mukombe webhanana yakatswa. Ichi chikamu chinopa 2 gramu fiber, 9 magamu e shuga, uye 67 makori.
Sezvo marinana mazhinji atinotenga akareba, chinhu chakanaka kuziva kuti carb inowanikwa kune avo zvakare. Rimwe bhanana guru (8 kusvika ku 9 masendimita yakareba) richaita magiramu makumi matatu nemashanu (net) yemakrohydrate, 3.5 gramu fiber, 17 gramu yehuga, uye 121 makori.
Sezvaunogona kuona, izvo zvakapetwa 1/2-mukombe kushumira, ndicho chikonzero chakanaka pfungwa yakaderera-carb dieters kunamatira kumudzimai muduku. Uya ne nzira dzekuchengetedza imwe hafu.
Kusunungura uye kuchengetedza iyo smoothies inzira yakanaka yekudzivisa kuparadza.
Health Health Benefits of Bananas
Zvechokwadi, mabhanana ari kukwirira zvishoma pane makoriyori kupfuura mamwe mimwe michero, asi vane zvakawanda zvokupa. Kudya bhanana kunogona kukurudzira simba uye iyo yakanaka kune dzimwe mishonga ine utano zvakare. Bhanana inopa mwero wakakosha wemwoyo-utano hwakanaka , vitamini B6, manganese, uye fiber. Fiber inokosha kune dieters nokuti inokubatsira kunzwa uzere kwenguva yakareba zvokuti iwe unodya zvishomanana mukati mezuva.
Vitamini C imwezve rubatsiro rwekudya mabhanana uye bhanana remasipiresi rinogona kukupa nezvemazana zana nemakumi mashanu ekukosha kwako kwezuva nezuva.
Iyi ndiyo vitamisi inokosha nokuti inobatsira mukugadzirisa mishonga uye inogona kubatsira maronda kuporesa. Vitamini C yakakoshawo kuchengetedza mapfupa akaenzana, mazino, ganda, misumbu, nemidziyo yeropa.
Kana iwe unofarira maBhanana ako kune rumwe ruvara, iwe unogonawo kubatsirwa nemashizha ayo asingagumi. Izvi zvinogona kubatsira kuchengetedza makoroni yako ane utano nekuunza mabhakitiriya akanaka.
Kana uchienzanisa kudya kwebhanana kune chikafu chezvimwe zvekudya-zvine ushamwari hwe -100-koriori , mabhanana anotarisa zvakanaka. Ichi chakareruka-kutakura nyoka chinogona kubatsira kubvisa zvishuvo zvekutapira kunotapira zvakanyanya pane dharuki kana michero yakaomeswa. Icho chakanyanya kuderera mumafuta akazara, sodium, uye cholesterol.
Shuga uye Mutoro weGlycemic
Kunyange zvazvo bhanana inopa makirogiramu 14 ega shuga, iri zvokudya zvishoma-glycemic . Bhanana remasvikiro rinofungidzirwa kuti glycemic load ye 10 uye 1/2 mukombe webhanana yakakanyiwa inenge 6. Bhanana inoshandura starch kusvika shuga sezvainobvaruka. Izvi zvinoreva kuti iyo yakasvibira bhanana yako, iyo inowedzera shuga. Chengeta ichi mupfungwa kana uchiona shuga yako ichidya.
Is Banana Banana Edible?
Vazhinji vedu tinojaira kudya chibereko chebhanana chete uye tichikanda ruvara mumarara. Zvisinei, bhanana peels zvinodyiwa-zvisinei kwete sezvinotapira-uye zvine zvakawanda zvinovaka muviri. Iyo peel ine huwandu hwakawanda hwevhitamini B6 uye B12, magnesium, uye potassium.
Kunyange iwe uchigona kuzvidya zvakasvibirira, zvinowanzokurudzirwa kubika peels. Kazhinji kazhinji vanobikwa, asi bhanhire risina kuwanikwa inogonawo kuiswa muS smoothie kana ukabvisa zvose zvinopera.
MaBhanana Akashata Kurasikirwa Kwemaviri Here?
Dzimwe nyanzvi dzichakuudza kuti udzivirire mabhanana nokuti dzakakwirira mune shuga kupfuura zvimwe zvibereko. Kana iwe ukadya bhanana guru kana mangani emabhanana, makoriyumu anogona kunge akakwirira zvikuru. Zvisinei, kutora chikamu kunokosha kune dieters pasinei nokuti ndechipi chekudya chamunodya uye mabhanana haasi akasiyana.
Kana uchida bhanana, usanetseka. Iwe haufaniri kunge uchida kuvabvisa kubva pakudya kwako. Asi, kana uri kuedza kukanda uremu, iwe unofanirwa kuverenga mabhananari makoriki zvakafanana nemakori mukiki kana pasta dish.
Idya hafu yebhanana sechingwa kuti uchengetedze kalori yako mukutonga kana kudya bhanana sechikamu chekudya kwema-calorie kambani . Ingoyeuka kuti inosanganisira bhananamori yako muhuwandu hwekuverenga yako zuva rekubudirira kwekurehwa kwemazivi.
Kusarudza nekuchengetedza Bhanana
Paunenge uchitenga bhanana, sarudza chibereko chinobva pane zvaunofarira zvinodiwa. Kana iwe uchida creamier inonaka bhanani, tenga mabhanana ayo ari mashoma. Ramba uchifunga kuti ava vane shuga yakawanda, kunyange zvakadaro.
Nzira yaunotarisira bhanana inobva pane zvaunofarirawo. Kana iwe uchida bhanana rakasviba rakanaka, ugozvichengeta pamba uye uzvibvumira kuti zvibve. Iwe unogona kukurumidza kuibva nekuisa muhomwe yepura neapuro usiku hwose.
Kuti uite zvishoma nezvishoma kugadzirwa, chengetedza mabhanana ako mufiriji. Kusiyana nekutenda kwakakurumbira, izvi zvakanaka. Kunyange zvazvo ruvara rungashandura dema, chibereko mukati hachingaparadzi nekukurumidza sezvazvaizoita pane kutonhorera.
Bhanana inogonawo kunge yakaoma. Kana ukaronga kuishandisa mu smoothies, unogona kubvisa bhanana, udzicheke hafu, uite kuti zvive nyore , uye wozvichengeta mumudziyo unogadziriswa. Kana ukasunga mabhanana nemapelera, nyuchira pamusasa wekunze. Nepo iwe unogona kuisa mu microwave kwemaminitsi mashanu, ichashandura maitiro.
Nzira Dzakanaka Dzakagadzirira Bhanana
Kune nzira dzakawanda dzakasiyana dzekunakidza mabhanana apo uri kuedza kurasikirwa nehutemi. Wedzera bhanki yakakanyiwa kuwaini yako oatmeal kana yogurt kuti uwane mukana wakanaka wekutapira. Iwe unogona kuparadzira bhanki yakasviba (panzvimbo yejamu) pamusoro peanut butter pane chidimbu chechingwa chose chegorosi.
Frozen bhanana ndeye yummy panzvimbo ye ice cream. Dzadzai bhanza rakasviba rakasviba rine zvishoma zveshoko tsvuku. Wedzera mamwe maarumondi akapwanyika uye iwe uchava nekunakidza, pasi-calori sundae. Zvichida, iwe unogona kuisa mari muJonanas, gadget yakagadzika yekicheni inoita kuti ishande "ice cream" yakachena kunze kwemabhanana echando.
Banana Recipes
Kana uchida kubika, edza chero ipi zvayo mapeji akaenzana ebhanana:
Bhanana zvakare inowedzera kusanganisa kwakasiyana-siyana kunokora mapepa uye zvokudya zvakakanganiswa. Kana uri kuedza kukanda uremu, wedzera hafu yebhanana kuS smoothie panzvimbo ye ice cream kana yogurt. Iwe unenge uchingowana hunobudira, hunyoro, asi pasina mafuta akawedzerwa kana mamwe makoriki.
> Kwakabva:
> USDA National Nutrient Database ye Standard Reference, Release 28.