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Ubhanana kungenye yokudla okutholakala kakhulu emakethe. Yize inedumela lokuba isithelo esingesiso esidliwayo, singasebenza njengesidlwana esihle sokuzivocavoca.
Lesi sithelo siyinqolobane yamavithamini abalulekile, amaminerali kanye nesitashi sokumelana okungancibiliki esisiza ekwehliseni inkomba ye-glycemic, sithuthukise inqubo yokugaya, futhi siqale inqubo yokushisa amafutha. Yebo, uzwe kahle!
Ubhanana ungasiza impela ekukhuthazeni ukunciphisa umzimba. Ngakho-ke, namhlanje sizokhuluma ngesikhathi esihle sokudla ubhanana wokwehlisa isisindo. Ukuba nobhanana ngezikhathi zasekuseni kanye nezinye izithelo noma i-oatmeal noma mhlawumbe ibhulakufesi kungasiza ekushiseni amafutha agciniwe.
Yisidlwana esihle kakhulu sangaphambi kokuzivocavoca esinobuhle obuningi. Ubhanana wukudla okunempilo nokunomsoco okuyingxenye yohlelo lokwehlisa isisindo, kepha akukho kudla okukodwa kuphela okungadiliza amafutha.
Ngakho-ke, uma ufisa ukususa amanoni esisu anenkani, kubalulekile ukuthi ubhekane nezinhlelo zokushisa amakhalori. Kuyabonakala ukuthi ngokwesilinganiso nsuku zonke, i-10-15% yokushoda kwekhalori kungaholela ekunciphiseni kwesisindo.
Kungani Kufanele Udla Ubhanana?
Ubhanana ungumthombo ocebile we-potassium, i-carbohydrate, amavithamini, i-fiber, amaminerali namandla. Kuvame ukubizwa ngokuthi yisidlo esinothile esidliwa ngabantu beminyaka yonke yobudala.
Kuyabonakala ukuthi u-100 g wobhanana unganikeza umzimba cishe ama-calories angama-90. Ubhanana ngama-carbs anempilo angenza umuntu azizwe ekhuthele futhi enze amandla amaningi. Ngenxa yenani eliphakeme lokuqukethwe kwe-potassium, lisiza ekwehliseni izinga lengcindezi yegazi.
Ngaphandle kwalokho, okuqukethwe i-fiber ebhanana kugcina isheke ezingeni lakho lokudla futhi kukuvimbele ekutheni ungadli ukudla okungenampilo okungaholela ekutholeni isisindo.
Ngaphezu kwalokho, ubhanana ungumthombo ocebile kavithamini B6. Ucwaningo luveza ukuthi ubhanana ungalwa nokucindezeleka ngenxa yobukhona be-tryptophan. Le minerali enothe ngensimbi iphinde yaqeda inkinga yokuqunjelwa futhi izuzisa abantu abaphethwe yigazi, njengoba kuphawuliwe ocwaningweni.
Izithelo ziqukethe ushukela wemvelo oheha inani elanele lamandla ukuze ubambe isikhathi esinzima sokuzivocavoca umzimba. Ngophethiloli odingwa ngumzimba wethu ngaphambi kokwenza umsebenzi.
Kufanele Udliwe Nini Ubhanana?
Lesi sithelo samandla singenye yokudla okuthandwa yibo bonke ubudala. Ukuyidla ekuseni kakhulu, ikakhulukazi ngezinye izithelo / i-oatmeal kungenza izimangaliso kubantu abacabanga ukwenza iseshini yokwehlisa isisindo.
Uzoziqonda izinzuzo zayo uma usuqala ukuzisebenzisa nsuku zonke. Ungayidla ingahlaza noma wenze izitsha ezahlukahlukene kanye nama-dessert ancibilika emlonyeni.
Ngaphandle kwalokho, uma ubheka izinzuzo zayo zezempilo, hhayi izithelo kuphela kepha ikhasi laso lingakunikeza nempilo enhle yesikhumba. Ngalokhu, udinga ukukhuhla ingxenye yangaphakathi yesikhumba njalo ebusuku bese uyishiya. Lapho uvuka, ungabona ukukhanya okungokwemvelo esikhumbeni sakho kanye nokuqedwa kwezinduna.
Ngezinzuzo ezahlukahlukene zokudla okunempilo, ubhanana ungathuthukisa impilo yakho nokubukeka kwakho. Izithelo ezisindayo, futhi uma zidliwe ngenani elanele, zinganciphisa isisindo.
Isidlo Sobhanana
Kunezinhlobo ezingama-500 ezihlukene zobhanana ezitholakala emakethe. Ubhanana oluhlaza unesitashi, kanti lawo avuthiwe avuthiwe aqukethe inani elanele likashukela wemvelo, ongakhipha amandla. Ngaphandle kwalokho, amavithamini namaminerali, ubhanana nawo ungumthombo ocebile wama-antioxidants afana ne-catechin ne-dopamine, angazuzisa ukuqina komzimba.
Njengoba kushiwo ngaphambili, kungcono ukukudla ekuseni, ngoba kuzokunika umuzwa wokugcwala futhi kwehlise nesifiso sakho sokudla. Inani eliphakeme lokuqukethwe kwefayibha kubhanana liyaqhubeka nokusiza ekukuguquleni kube ngamandla asiza ekusebenzeni kahle komzimba usuku lonke.
Esidlweni sasekuseni, ungaba nobhanana ovuthiwe oluhlaza noma uwuhlanganise nezinye izinto zokudla okunomsoco. Ungalungisa isidlo sonke ngesitsha sobisi, amakhekhe ommbila nobhanana osikiwe kwasekuseni.
Ungangeza izingcezu zebhanana ku-oatmeal yakho engaqhubeka nokuthuthukisa ukunambitheka kwayo. Ngezikhathi zasekuseni, ungagcina ukudla kwakho kulula ngokudla ama-oats kanye nengilazi yobisi, amanye ama-alimondi acwilile, ubhanana owodwa ovuthiwe, neqanda elibilisiwe. Le nketho ephelele yokudla kwasekuseni izokugcina usuthi isikhathi eside.
Ngaphandle kwalokhu, ungaba ne-banana milkshake noma ube nayo neyogathi. Ungenza ngisho nama-pancake kabhanana amnandi futhi uwuhlobise ngoju oluthile ukuze uthole ukudla okumnandi kwantambama noma ekuseni.
Ngaphandle kwalokho, uma ungumthandi wezithelo, ungazama ukuthola isaladi lezithelo njengesidlo santambama esinempilo ukuze usuthise isifiso sakho sokudla. Ngama-dessert, ungenza i-banana pudding noma i-banana custard bese uyiphaka. Ngisho nezingane zizosithanda isidlo futhi sibe naso.
Ngakho-ke, ukudla ubhanana nsuku zonke kuyindlela enhle yokuqalisa inqubo yakho yokushisa amafutha nokuthola isimo somzimba osifunayo.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, ungakhohlwa ukuyaba.
