Ubhanana Ongavuthiwe (Ama-Plantain): Izinzuzo Zempilo Yezempilo, Izingozi, kanye Namarisiphu

Amagama Amahle Kakhulu Ezingane

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Ubhanana ungenye yalezo zithelo ezinempilo nezinomsoco abantu abakujabulela ukuzidla nganoma yisiphi isikhathi sosuku. Imvamisa, ubhanana uyadliwa usuvuthiwe, kepha ubhanana oluhlaza nawo uyadliwa nawo, kepha ngemuva kokupheka.

Ubhanana ongahluziwe (ukhova) udliwa ngokuthosa, ukubilisa noma ukususa. Ziwumthombo omuhle we-fiber, amavithamini, amaminerali kanye nesitashi esimelana naso. Ubhanana ongahluziwe awunambitheki kangako, unambitheka obabayo futhi uphakeme ngesitashi uma uqhathaniswa nobhanana ovuthiwe.

Inani Elinomsoco Lobhanana Oluluhlaza

I-100 g kabhanana oluhlaza iqukethe amanzi angama-74.91 g, amandla angama-89 kcal futhi nawo aqukethe

• 1.09 g amaprotheni
• 0.33 g amafutha
• 22.84 g i-carbohydrate
• 2.6 g fibre
• 12.23 g ushukela
• 5 mg calcium
• 0.26 mg insimbi
• 27 mg magnesium
• 22 mg phosphorus
• 358 mg potassium
• 1 mg sodium
• 0.15 mg zinc
• 8.7 mg uvithamini C
• 0.031 mg thiamin
• 0.073 mg riboflavin
• 0.665 mg niacin
• 0.367 mg uvithamini B6
• I-20 mcg folate
• 64 IU uvithamini A
• 0.10 mg uvithamini E
• 0.5 mcg uvithamini K

Izinzuzo Zezempilo Zobhanana Obuluhlaza

1.Ukusiza ekwehliseni isisindo

Ubhanana ongahluziwe uqukethe izinhlobo ezimbili zesitashi esimelana nefayibha kanye ne-pectin zombili ezandisa umuzwa wokugcwala ngemuva kokudla. Lokhu kusiza ekunciphiseni ukukhishwa kwesisu sakho futhi kukwenze udle ukudla okuncane, nakho okungasiza ekwehliseni isisindo ^[1] .

2. Lawula isifo sikashukela

Kokubili isitashi esimelana ne-pectin ebhanana eluhlaza kungasiza ekulawuleni ushukela wegazi ngemuva kokudla, ngokusho kocwaningo ^[okubili] . Ubhanana ongahluziwe une-glycemic index (GI) engama-30, ephansi kakhulu, futhi lokhu kuyasiza ekwehliseni amazinga kashukela egazini.

3. Thuthukisa impilo yenhliziyo

Ubhanana ongahluziwe unesitashi esimelana kakhulu esisiza ekwehliseni i-cholesterol cholesterol ne-triglyceride concentration, ngaleyo ndlela kube nomthelela empilweni yenhliziyo. Ziqukethe nenani elifanele le-potassium esiza ukugcina umfutho wegazi lakho ubheke ^[3] .

4. Thuthukisa impilo yokugaya ukudla

Isitashi esimelana ne-pectin ebhanana eluhlaza kusetshenziswe njenge-prebiotic eyondla amabhaktheriya anobungane esiswini. Ama-bacteria abilisa lezi zinhlobo ezimbili ze-fiber, akhiqize i-butyrate namanye ama-fatty-chain fatty acids asiza ekwelapheni izinkinga ezahlukahlukene zokugaya ukudla ^[4] .

5. Vimbela futhi welaphe isifo sohudo

Ukuba khona kwesitashi kanye ne-pectin ephezulu ebhanana eluhlaza kungasiza ekwelapheni nasekuvimbeleni isifo sohudo. Kuyasiza ukuqina kwesitulo nokulwa namagciwane abanga isifo sohudo. Ngokwesifundo, ubhanana oluhlaza uyasiza ekuphathweni kokudla kohudo oluqhubekayo ezinganeni ezibhedlela futhi ungasetshenziswa ukwelapha izingane ekhaya ^[5] .

6. Siza ekunciphiseni okungcono kwensimbi

Ukushoda kwe-iron kanye ne-anemia kuthinta inani elikhulu labantu. Ucwaningo olushicilelwe kuFood and Nutrition Research lukhombisile ukuthi, ubhanana oluhlaza nophekiwe awuthinti ukumunca i-iron futhi ungasiza ekwandiseni amazinga wensimbi emzimbeni ^[6] .

Izingozi Zezempilo Zobhanana Obuluhlaza

Ukudla ngokweqile ubhanana oluhlaza kungadala ukuqunjelwa, igesi nokuqunjelwa. Futhi uma uxabana ne-latex, udinga ukugwema ukudla ubhanana oluhlaza njengoba uqukethe amaprotheni afana namaprotheni abangela ukungezwani komzimba ku-latex.

Ungadliwa Ubhanana

I-curry kabhanana eluhlaza ^[7]

Izithako:

• 4 izingcezu banana eluhlaza
• 2 amazambane
• & frac12 tsp unamathisela we-ginger
• 1 tsp i-cumin powder
• I-Paanchphoran (ngisho nengxube ye-coriander ephelele, ikhumini, i-nigella, i-fennel nembewu yesinaphi)
• 1 tsp coriander powder
• & frac12 tsp upelepele
• & frac12 tsp upelepele omnyama
• & frac12 tsp garam masala powder
• Usawoti kanye namafutha njengoba kudingeka

Indlela:

• Ikhasi, usike ubhanana oluhlaza nengcindezi uwaphekele amakhwela ama-3.
• Ikhasi bese usika amazambane abe ama-cubes.
• Shisisa uwoyela epanini / kadai bese uthosa amazambane angajulile. Gcina eceleni.
• Epanini elifanayo, engeza i-bay leaf ne-paanchphoran.
• Bese ufaka i-ginger paste bese ususa imizuzwana engama-30.
• Faka i-turmeric, ikhumini, i-coriander, upelepele omnyama, upelepele nosawoti. Songa izinongo.
• Faka izingcezu zebhanana namazambane bese uthosa nezinongo.
• Faka amanzi bese uvumela ukuthi abile kuze kube yilapho ubhanana namazambane sekuthambile.
• Faka i-garam masala bese ukhonza ushisayo.

Zama le iresiphi eluhlaza ye-banana kebab futhi banana chips iresiphi.

1. [1]UHiggins J. A. (2014). Isitashi esimelana namandla ibhalansi: umthelela ekwehliseni isisindo kanye nasekugcinweni.Ukubuyekezwa okubalulekile kwisayensi yokudla nokondleka, 54 (9), 1158-1166.
2. [okubili]USchwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., noThomas, F. D. (1988). Ukungeniswa kwe-pectin okusimeme: umphumela wokukhipha isisu nokubekezelela i-glucose ezigulini ezinesifo sikashukela esingaxhomeki ku-insulin Umagazini waseMelika wokondleka komtholampilo, 48 (6), 1413-1417.
3. [3]UKendall, C.W, Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Isitashi esimelana nempilo. Ijenali ye-AOAC yamazwe omhlaba, 87 (3), 769-774.
4. [4]Ukudonsa phezulu, D. L., & Clifton, P. M. (2001). Ama-fatty-chain chain amancane kanye nomsebenzi womuntu we-colonic: izindima zesitashi esimelana ne-nonstarch polysaccharides. Ukubuyekezwa kwemvelo, 81 (3), 1031-1064.
5. [5]URabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). Ubhanana oluhlaza kanye ne-pectin kuthuthukisa ukungena kwamathumbu amancane futhi kunciphise ukulahleka koketshezi ezinganeni zaseBangladeshi ezinesifo sohudo esiqhubekayo. Izifo zokugaya ukudla kanye nesayensi, 49 (3), 475-484.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… URosado, J. L. (2015). Ukufakwa kwe-iron kubhanana oluhlaza nokuphekiwe: isifundo senkambu kusetshenziswa isotopu ezinzile kwabesifazane. Ucwaningo lokudla nokondleka, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with- amazambane

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