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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoMashi 22, 2019

Ubhanana Omnyama Omnyama | Izinzuzo Zezempilo | Izinzuzo zobhanana ovuthiwe ngaphezulu UBoldsky

Ubhanana uyintandokazi yabantu, noma kunjalo, ubhanana ovuthiwe kungenzeka ungabi njalo. Sonke kungenzeka okungenani sibe nokukhohlwa okukodwa (kabili noma ngaphezulu!) Ubhanana osekhishini, kuphela ukubona amachashazi amnyama kuwo wonke izinsuku ezithile. Wonke umuntu uyashesha ukulahla la mabhanana amachashazi amnyama, avuthwe ngokweqile njengoba elahlekelwe umbala omusha nokuthungwa futhi asekhukhumale ^[1] .

Lapho ubhanana usuvuthwe ngokweqile, okuqukethwe kwawo kwezakhi kuzoshintsha. Kepha, akusho ukuthi isithelo silahlekelwe yinzuzo yaso yokudla okunempilo. Noma ngabe sivuthwe kanjani, isithelo sisazuzisa kakhulu umzimba wakho, osekelwa yiCornell University College of Human Ecology ^[okubili] .

Ecebile nge-potassium, i-manganese, i-fiber, ithusi, i-vitamin C, i-vitamin B6 ne-biotin, isithelo singasiza ukuvimbela isifuba somoya, umdlavuza, umfutho wegazi ophakeme, isifo sikashukela, isifo senhliziyo, kanye nezinkinga zokugaya ukudla ^[3] . Futhi zonke lezi zinhlobo ziyasebenza kubhanana ovuthwe ngokweqile. Ngakho-ke, ngesikhathi esizayo lapho uthola izindawo nsundu esithelweni, ungasilahli! Kungani? Funda kusengaphambili.

Imininingwane Yezomsoco Yobhanana Ovuthiwe

Yize ingenazo izakhi ezilinganayo nezikabhanana ovuthiwe, ubhanana ovuthiwe uzuzisa ngokudla. Ama-carbohydrate ayinkimbinkimbi kubhanana lapho eba izinguquko ezivuthwe ngokweqile kusuka kusitashi kuya kushukela olula. Okuqukethwe kwekhalori kuhlala kufana, kanti amavithamini ancibilikiswa ngamanzi, njengevithamini C, i-folic acid ne-thiamine, athanda ukwehla ^[4] .

Izinzuzo Zezempilo Zebhanana Elivuthiwe

Njengoba ubhekwa njengokudla okuphelele emhlabeni, ubhanana ugcwele amavithamini nezakhi zomzimba. Ubhanana ovuthwe ngokweqile uhlinzeka ngamathani wezakhamzimba umzimba ukuze usebenze kahle.

1. Kuvimbela ukulimala kwamangqamuzana

Ucebile ngama-antioxidants, udla izinsiza zebhanana esezivuthiwe ekubambezelekeni ukulimala kwamaseli okubangelwe ukulimala kwangaphakathi namaseli amakhulu. Lokhu kusiza ekwehliseni ubungozi bezifo ^[5] .

2. Yehlisa umfutho wegazi

Ubhanana obuvuthwe kakhulu bune-potassium eningi futhi buphansi nge-sodium. Ukusetshenziswa njalo kungasiza ekulawuleni ukuhamba kahle kwegazi nasekukhipheni noma yikuphi ukuvimba emithanjeni yegazi. Lolu sizo luvimbela imivimbo nokuhlaselwa yinhliziyo, njengoba uhlelo lwakho lokujikeleza kwegazi lusebenza kahle ^[6] .

3. Kwehlisa isilungulela

Isithelo sisebenza njenge-antacid uma sesivuthwe ngokweqile. Isithelo esimbozwe ngamabala ansundu sisiza ekunciphiseni ukucasuka futhi sinikeze ukukhululeka ^[7] .

4. Kuvimbela i-anemia

Ucebile ngensimbi, ukudla ubhanana osevuthiwe kungasiza ekwandiseni amazinga akho egazi. Ngenye yezindlela ezinhle kakhulu zokwelapha i-anemia ^[8] .

5. Kukhulisa amandla

Okuqukethwe yi-carbohydrate noshukela omningi kubhanana osevuthiwe kusebenza njengesikhuthazi samandla emvelo ^[9] . Ukudla obhanana ababili abavuthwe ngokweqile kungakunika amandla anele wokuzivocavoca ngemizuzu engu-90. Uzizwa uphansi? Thatha ubhanana owodwa noma emibili evuthwe ngokweqile.

6. Kugwema umdlavuza

Enye yezinzuzo ezizuzisa kakhulu ezinikezwa ubhanana osevuthwe kakhulu yikhono layo lokulwa nomdlavuza. Amabala amnyama avela esikhunjeni sikabhanana lapho sesivuthwe ngokweqile enza iTumor Necrosis Factor (TNF), into engabulala amangqamuzana anomdlavuza futhi angajwayelekile ^[10] .

7. Kuthuthukisa impilo yenhliziyo

Njengoba kushiwo ngenhla, ubhanana osevuthwe ngokweqile unothe nge-potassium futhi uphansi nge-sodium, okungaba wusizo ekuphatheni amazinga akho e-cholesterol. Okuqukethwe yi-fiber kusithelo okusiza ekwehliseni ubungozi bezifo zenhliziyo, nokuqukethwe yithusi nensimbi kusiza ukuthuthukisa kanye nokugcina ukubalwa kwegazi namazinga e-hemoglobin ^{[ishumi nanye]} .

8. Iphatha izilonda

Ubhanana isithelo esisodwa esizuzisa kakhulu futhi okuwukuphela kwesithelo umuntu onesilonda angasidla ngaphandle kokukhathazeka ngemiphumela engemihle. Ukuthamba kobhanana, gqokisa ulwelwesi lwesisu sakho futhi uvimbele i-asidi ekukhuliseni izilonda ^[12] .

9. Kwehlisa ukuqunjelwa

Ecebile nge-fiber, ubhanana osevuthwe ngokweqile uyimpendulo enkulu yokuthola ukukhululeka ekuqunjelweni. Zilawula ukuhamba kwamathumbu akho, okwenza kube lula ukuthi imfucuza iphume ohlelweni lwakho ^[13] . Zithuthukisa nokugaya kwakho ukudla.

10. Kukhawulela izimpawu ze-PMS

Uvithamini B6 esithelweni ulusizo ekwelapheni izimpawu ze-PMS. Izifundo ezahlukahlukene ziveze umthelela i-vitamin B6 ekunciphiseni izimpawu ze-premenstrual syndrome ^[14] .

11. Uphatha ukudangala

Amaleveli aphezulu we-tryptophan kubhanana osevuthiwe aguqulwa abe yi-serotonin uma usetshenziswa. I-serotonin yona ikusiza uzizwe kahle futhi yehlise isimiso sakho sezinzwa, ngaleyo ndlela iphakamise imizwa yakho futhi igcine ukulinganisela kwemizwelo okunempilo ^{[ishumi nanhlanu]} .

Ukupheka Okunempilo Kwebhanana Elivuthiwe

1. Ibhanana oatmeal ibhulakufesi smoothie

Izithako ^[16]

& frac14 inkomishi oats
& frac34 ubisi lwenkomishi
Isipuni esingu-1 ibhotela lamantongomane elinamafutha aphansi
Ubhanana o-1 ovuthiwe, uthathe izingcezu ezincane
4-5 ama-ice cubes

Izikhombisi-ndlela

Faka i-oatmeal, ubisi, ibhotela lamantongomane, ubhanana ovuthiwe kakhulu, nama-ice cubes ku-blender.
Hlanganisa cishe umzuzu owodwa uze ubushelelezi.

2. Ama-muffin we-paleo banana zucchini

Izithako

1 inkomishi i-zucchini ekhishwe (kusuka ku-1 zucchini ophakathi)
& i-frac12 inkomishi ebhanjiwe ebushiwe
& inkomishi ye-frac34 yebhotela le-cashew elinamafutha aphansi
& frac14 inkomishi isiraphu ye-maple emsulwa
Amaqanda ama-2
1 ithisipuni i-vanilla ekhishwe
& ufulawa wenkomishi kakhukhunathi we-frac12
1 ithisipunii-baking soda
& frac14 ithisipuni kasawoti

Izikhombisi-ndlela

Hlangisa i-ovini iye ku-350 ° F.
Cindezela i-zucchini eshisiwe yomswakama ongaphezulu ngethawula lephepha.
Endishini enkulu, engeza i-zucchini, ubhanana, ibhotela le-cashew elinamafutha amancane, isiraphu ye-maple, amaqanda ne-vanilla.
Hlanganisa ize ibe bushelelezi futhi ihlangane kahle.
Okulandelayo, engeza ufulawa kakhukhunathi, i-baking soda nosawoti.
Hlanganisa kuze kuhlanganiswe.
Bhaka okwemizuzu engu-22-27 noma kuze kuphume i-toothpick ihlanzekile futhi izihloko zama-muffin zimane nje zibe nsundu ngegolide.

3. Amabha we-Chia, quinoa kanye ne-banana granola

Izithako

1 inkomishi yama-oats aqoshiwe
& inkomishi ye-frac12 engavuthiwe engaphanjwanga
2 wezipuni imbewu ye-chia
& frac14 ithisipuni kasawoti
1 ithisipuni sinamoni
Ubhanana obuvuthwe ngokweqile obu-2, obusikiwe
& frac12 isipuni i-vanilla ekhishwe
& indebe ye-frac14 ama-alimondi aqoshiwe
& frac14 inkomishi oqoshiwe pecans
⅓ inkomishi yezithelo ezomisiwe
& indebe ye-frac14 yemvelo, ibhotela le-alimondi elinamafutha aphansi
2 wezipuni uju

Izikhombisi-ndlela

Hlangisa i-ovini iye ku-350 ° F.
Gcoba ipani lokubhaka ngephepha lesikhumba ukuvimbela imigoqo ekunamatheleni.
Endishini, hlanganisa i-oats, i-quinoa engaphekiwe, imbewu ye-chia, usawoti kanye nesinamoni.
Hlanganisa ubhanana ocubuziwe ne-vanilla.
Faka kuma-alimondi, ama-pecans nezithelo ezomisiwe.
Beka ipani elincane emlilweni omncane.
Faka ibhotela le-alimondi elinamafutha aphansi noju bese ugovuza kuze kufudumale bese ibhotela le-alimondi licibilika.
Yengeze enhlanganisweni yebha ye-granola ize ihlangane kahle.
Thela epanini elilungisiwe bese ucindezela phansi uqinile ngezandla noma ngesilinganiso.
Bhaka imizuzu engama-25 noma kuze kube imiphetho iphenduke nsundu ngokusagolide.
Vumela ukuthi ipholile ngokuphelele ngaphambi kokusika imigoqo.

Imiphumela engemihle ye-Banana evuthwe ngokweqile

Ngenxa yokuqukethwe ushukela omningi, ubhanana osevuthwe kakhulu awuncomelwanga iziguli ezinesifo sikashukela ^[17] .

Buka Izinkomba ze-Article

[1]I-Adeyemi, O. S., ne-Oladiji, A. T. (2009). Izinguquko zokwenziwa kubhanana (Musa ssp.) Izithelo ngesikhathi sokuvuthwa. Ijenali yase-Afrika yeBiotechnology, 8 (5).
[okubili]IHammond, J. B., iqanda, R., Diggins, D., & Coble, C. G. (1996). Utshwala obuvela kubhanana. Ubuchwepheshe beBioresource, 56 (1), 125-130.
[3]UMarriott, J., Robinson, M., noKarikari, S. K. (1981). Ukuguqulwa kwesitashi noshukela ngesikhathi sokuvuthwa kwamapulangwe nobhanana. Ijenali yeSayensi Yezokudla Nezolimo, 32 (10), 1021-1026.
[4]ULyte, M. (1997). Ukungeniswa kokukhula kwamagciwane okungenayo i-gram-negative nge-neurochemical equkethe ubhanana (Musa x paradisiaca). Izinhlamvu ze-FEMS microbiology, 154 (2), 245-250.
[5]IPongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). Indima nendlela yokusebenza kwehomoni ye-UV-C ekwehliseni ingcindezi yeselula ye-oxidative kanye nokulimala okuthe xaxa kwekhasi lesithelo sikabhanana. Ijenali Yomhlaba Wonke Yokucwaninga Ngokudla, 18 (2).
[6]UKumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Ukusetshenziswa kwendabuko nokwelapha ubhanana. Ijenali yeFarmacognosy nePhytochemistry, 1 (3), 51-63.
[7]UKoufman, J., & Stern, J. (2012). Ukulahla i-asidi: incwadi yokupheka ye-reflux diet kanye nekhambi. USimon noSchuster.
[8]UBrown, A. C., Rampertab, S. D., & Mullin, G. E. (2011). Imihlahlandlela yokudla ekhona yesifo sikaCrohn nesifo sezilonda emathunjini. Ukubuyekezwa kwengcweti kwe-gastroenterology & hepatology, 5 (3), 411-425.
[9]NgoLwesihlanu, F. F. Category Archives: ubhanana.
[10]Inhlanhla, T., & Delahunty, C. (2004). Ukwamukelwa komthengi kwejusi lewolintshi eliqukethe izithako ezisebenzayo. I-Food Research International, 37 (8), 805-814.
[ishumi nanye]I-Aurore, G., Parfait, B., & Fahrasmane, L. (2009). Ubhanana, izinto zokusetshenziswa zokwenza imikhiqizo yokudla okusetshenzisiwe. Amathrendi eSayensi Yezokudla Nobuchwepheshe, 20 (2), 78-91.
[12]IVosloo, M. C. (2005). Ezinye izinto ezithinta ukugaywa kwama-carbohydrate we-glycemic nempendulo yeglucose yegazi. Ijenali Yesayensi Yabathengi, 33 (1).
[13]UVu, H.T, Scarlett, C. J., & Vuong, Q. V. (2018). Amakhemikhali ephenolic angaphakathi kwekhasi likabhanana nokusetshenziswa kwawo okungenzeka: ukubuyekeza. Ijenali Yokudla Okusebenzayo, 40, 238-248.
[14]IHettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). Ukuqanjwa kwamakhemikhali nezimpendulo ze-glycemic ezinhlotsheni zebhanana. Ijenali yamazwe omhlaba yesayensi yokudla nokondleka, 62 (4), 307-309.
[ishumi nanhlanu]USoto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., kanye noMeneses-Gómez, P. (2018). Ukuhlolwa kwesensory kanye nenkomba ye-glycemic yokudla okwenziwe ngofulawa ovela kubhanana ovuthiwe wonke (Musa cavendishii) okulahliwe. I-LWT, 92, 569-575.
[16]UHunt, J. (2018, Jan 18). Ukupheka Okunempilo Okungu-13 Kokusebenzisa Ubhanana Osevuthiwe [Okuthunyelwe kweBhulogi]. Ibuyiswe kusuka ku-http: //www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
[17]Umdala, uC. (2004). I-Ayurveda yesifo sikashukela: ukubuyekezwa kwemibhalo ye-biomedical. Ezinye izindlela zokwelapha kwezempilo nakwezokwelapha, i-10 (1), 44-95.