Mabhanana Akachengeteka Kune Vanorwara Neshuga Here?

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Vanhu vane chirwere cheshuga vanofanirwa kuziva nezve michero yakawanda ine shuga yakawanda uye zvekudya zvavanodya sezvavanogona kukwirisa huwandu hweshuga mumuviri. Mabhanana anoonekwa seimwe yemichero inovaka muviri, ine huwandu hwakawanda hwevhitamini nemaminerari pamwe nemapuroteni uye antioxidants. Iwo manyuko akanaka e carbs ane hutano uye anogadzirira tambo inonaka uye ine simba-yakazara.

Mabhanana akaibva anotapira kuravira izvo zvinowanzoita kuti munhu ane chirwere cheshuga afunge kana zvichanakira hutano hwavo kana kwete. Kuti tibvise kusahadzika uku, ngationgororei nezvehutano hunobatsira hwemabhanana.

Kukosha Kwehutano hweMabhanana

1 bhanana diki (101 g) ine 89.9 kcal simba, 74.91 g mvura, 1.1 g protein, 23.1 g makabhohydrate, 2.63 g fiber yekudya, 5.05 mg calcium, 27.3 mg magnesium, 0.26 mg iron, 362 mg potassium, 22.2 mg phosphorus, 0.152 mg zinc, 1.01 mcg selenium, 20.2 mcg folate pamwe nevhitamini A, E, K, B1, B2, B3 uye B6. ^[1]

Batanidza Pakati PeMabhanana Uye Chirwere cheshuga

Sekureva kwechidzidzo, iyo fiber inowanikwa mubhanana mbishi inobatsira kudzora glycemia, iyo inodzivirira kana kurapa chirwere cheshuga (rudzi rwechipiri). Izvo zvinobatsirawo mukutarisira kwezvirwere zvemudumbu, zvinobatsira mukurema, kubata neitsvo uye chiropa kuomarara, uye zvinodzivirira hosha yemoyo uye zvimwe zvirwere zvisingaperi. Zvakare, bhanana rine yakaderera GI index iyo inodzivirira kamwe kamwe spike yeshuga yeropa mushure mekushandisa kwayo. ^[piri]

Kana munhu akashandisa makabhohaidhiretsi, anozoshandurwa kuita glucose neisulini inogadzirwa nepancreas, iyo inozoshandurwa kuita simba. Mune chirwere cheshuga, nekuda kwekudzivirira insulin, iyo glucose level inokwira kumusoro nekuda kwekutadza kwemuviri kuishandura kuita simba sosi. Ndokusaka vane chirwere cheshuga vachifanira kudzikisira kudya kwavo kwehydrohydrate kugadzirisa mamiriro acho.

Pfungwa yambotaurwa inojekesa kuti haazi mabhanana ndiwo chikonzero chekuwedzera kana kuderera kweglucose mumuviri, asi huwandu hwese hwehydrohydrate. Kana munhu ane chirwere cheshuga achitora bhanana diki pazuva riine 23.1 g makabhohaidhiretsi, vanogona kubata huwandu hwekoriori yavo nekudzivirira zvimwe zvinodyiwa zvine makabhohaidhiretsi. Nenzira iyi, munhu ane chirwere cheshuga anozokwanisawo kuwana mabhenefiti ezvehutano. Kutaura, makabhohaidhiretsi akakosha kuti achengetedze kushanda kwese kwemuviri, saka haugone kurambidzwa zvachose kubva kuchikafu. ^[3]

Bhanana inoonekwa seyakachengeteka kune vanhu vane chirwere cheshuga chero bedzi vachitora huwandu hushoma vachifunga nezvehutano hwavo.

Mabhanana Anobatsira Sei Kune Vanorwara Neshuga?

Mabhanana akachengeteka kune chirwere cheshuga nekuda kwezvikonzero zvinotevera:

• Fiber: Dhayeti fiber mune bhanana inodzora kunonoka kwehydrohydrate nemuviri, izvo zvinobva zvadzora maitiro ekugaya. Izvi zvinodzivirira kusimuka kwechimbichimbi kweglucose muropa, nekudaro kugadzirisa mamiriro eshuga. ^[4]

• Iyo starch isingamiriri: Iyo yakanaka huwandu hwesinga starch mune mbishi mbichana inobatsira kuvandudza insulin senzwi uye kugadzirisa glucose kumuka mushure mekudya. Icho mhando che starch icho chinovandudza iyo glycemic chimiro mumuviri uye hachiputsike pasi nyore, nekudaro chinodzivirira kamwe kamwe spike yeropa glucose. ^[5]

• Vhitamini B6: Chirwere cheshuga chirwere cheuropathy mamiriro ezvinhu ekuti tsinga dzinokuvara nekuda kweshuga yeropa. Mhando yakadaro yechirwere cheshuga inogona kutungamira mukushomeka kwevhitamini B6. Sezvo bhanana riine vhitamini B6, inoshanda kune vane chirwere cheshuga neuropathy. ^[6]

Maitiro Ekudya Banana Kana Iwe Uri Chirwere cheshuga

• Sarudza kudya bhanana risati raibva uchienzaniswa neyakaibva sezvo yekutanga yaive nerondedzero yeglycemic yakaderera. ^[7]
• Sarudza bhanana diki kudzikisira izvo zvine makabhohaidhiretsi.
• Kunyangwe iwe ukadya bhanana iri pakati nepakati, sarudza chikafu chine low glycemic index senge cherries uye grapefruit uye kwete kana zvidiki zvehydrohydrate semazai nehove.
• Kana iwe uchida mabhanana, idya zvidimbu zvishoma kakawanda pazuva. Mumwe anogona kutosasa sinamoni pamabhanana zvidimbu uye ave nazvo.
• Kana iwe uine bhanana riine dhizeti, gadzirisa macalorie nekudya zvishoma zvishoma mune chinotevera chikafu.
• Dzivisa pamusika-wakagadzirwa zvigadzirwa zvebhanana kunge mabanana machipisi.

1. [1]Mabhanana, mbishi. USDA Chikafu Kuumbwa Dhatabhesi. United States Dhipatimendi Rezvekurima Zvekurima Zvekutsvagira Service Yakadzorerwa pa07.12.2019
2. [piri]Falcomer, A. L., Riquette, R., de Lima, B. R., Ginani, V. C., & Zandonadi, R. P. (2019). Hutano Mabhenefiti eGreen Banana Kunwa: Kuongorora Kwakarongeka. Nutrients, 11 (6), 1222. doi: 10.3390 / nu11061222
3. [3]Cressey, R., Kumsaiyai, W., & Mangklabruks, A. (2014). Kushandiswa kwemazuva ese kwebhanana zvishoma kunonatsiridza shuga yeropa uye lipid chimiro mune hypercholesterolemic zvidzidzo uye inowedzera serum adiponectin murudzi rwechipiri chirwere cheshuga varwere.
4. [4]Tumira, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). Chikafu fiber yekurapa kworudzi rwechipiri chirwere cheshuga mellitus: meta-ongororo. J Ndiri Bhodhi Fam Med, 25 (1), 16-23.
5. [5]Karimi, P., Farhangi, M. A., Sarmadi, B., Gargari, B. P., Javid, A. Z., Pouraghaei, M., & Dehghan, P. (2016). Iyo yekurapa kugona kweanodzivirira starch mukuchinja kwe insulin kudzivisa, endotoxemia, oxidative kushushikana uye antioxidant biomarkers mune vakadzi vane mhando 2 chirwere cheshuga: chirongwa chekiriniki chinodzorwa. Annals yeNutrition uye Metabolism, 68 (2), 85-93.
6. [6]Okada, M., Shibuya, M., Yamamoto, E., & Murakami, Y. (1999). Mhedzisiro yeshuga pane vhitamini B6 chinodiwa mumhuka dzekuyedza. Chirwere cheshuga, Kufutisa uye Metabolism, 1 (4), 221-225.
7. [7]Hermansen, K., Rasmussen, O., Gregersen, S., & Larsen, S. (1992). Kufuridzira kwekuibva kwebhanana paropa glucose uye insulin kupindura murudzi rwechipiri chirwere cheshuga. Chirwere cheshuga, 9 (8), 739-743.

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