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Banana ndechimwe chezvikafu zvinowanzo kuwanikwa mumusika. Kunyangwe iine mukurumbira wekusava-chikafu-chibereko chinoshamwaridzika, inogona kushanda seyakakura yekuita zvekudyira.
Chibereko ichi imba yekuchengetera mavitamini akakosha, zvicherwa uye kusagadziriswa starch inobatsira mukuderedza glycemic index, kugadzirisa maitiro ekugaya, uye kutanga mafuta-kupisa maitiro. Ehe, iwe wakazvinzwa chaizvo!
Mabhanana anogona zvechokwadi kubatsira mukusimudzira uremu. Saka, nhasi tichataura nezve yakanyanya kunaka nguva yekudya bhanana rekudzikisa uremu. Kuva nemabhanana panguva yemangwanani pamwe chete nemumwe muchero kana oatmeal kana zviri nani pakudya kwemangwanani kunogona kubatsira mukupisa mafuta akachengetwa.
Icho chakanakisa pre-jimidha tudiki nemitoro yezvakanaka. Mabhanana zvine chikafu chine hutano uye chinovaka muviri izvo zvinoumba chikamu chehurongwa hwekudzikisa uremu, asi hapana chikafu chakasarudzika chinogona kuputsa mafuta.
Nekudaro, kana iwe uchishuva kubvisa akaomesa dumbu mafuta, zvakakosha kuti iwe uende kune macalorie-kupisa zvirongwa. Izvo zvinoonekwa kuti paavhareji mazuva ese, 10-15% yekushomeka kwekoriori kunogona kutungamira mukukanganisa kuonda.
Nei Uchifanira Kudya Banana?
Bhanana ipfuma sosi ye potassium, makabhohaidhiretsi, mavitamini, fiber, zvicherwa uye simba. Iyo inowanzo taurwa seyakapfuma tudyo inodyiwa nevanhu veese mazera mapoka.
Izvo zvinoonekwa kuti 100 g yebhanana inogona kupa muviri unosvika makumi mapfumbamwe macalorie. Mabhanana ane carbs ane hutano anogona kuita kuti munhu anzwe achishinga uye kukurudzira simba rakawanda. Nekuda kwehuwandu hwakawanda hwe potassium, inobatsira mukuderedza kuwedzera kweropa.
Kunze kwezvo, iyo faibha yemukati mubhanana inochengeta cheki pamwero wako wekuda uye inokudzivirira kubva mukumedza pasi chikafu chisina hutano chinogona kukonzeresa kuwedzera huremu.
Uye zvakare, mabhanana ipfuma sosi yevhitamini B6. Zvidzidzo zvinoratidza kuti mabhanana anogona kurwisa kushushikana nekuda kwekuvapo kwetryptophan. Ichi chicherwa-chakafuma chicherwa chakabvisawo dambudziko rekudimbirwa uye kubatsira vanhu vanotambura neanemia, sezvakataurwa nechidzidzo.
Chibereko chine shuga yechisikigo iyo inokonzeresa huwandu hwakakwana hwesimba kuti uite musangano unonetesa. Ndiyo mafuta anodiwa nemuviri wedu usati waita chiitiko.
Mabhanana Anofanira Kudya Rini?
Ichi chibereko chesimba ndechimwe chekudya kunodiwa kwemazera ese. Kudya mangwanani-ngwanani, kunyanya nezvimwe zvibereko / oatmeal zvinogona kushanda zvishamiso kune vanhu vari kufunga kuita yekuremerwa kurasikirwa chikamu.
Iwe unonzwisisa mabhenefiti ayo kana iwe watanga kuishandisa zuva nezuva. Unogona kuidya mbishi kana kugadzira madhishi akasiyana siyana uye madhiri ayo ari kunyungudika mukanwa.
Kunze kwezvo, uchifunga mabhenefiti ayo ehutano, kwete chibereko chete asi peel yacho zvakare inogona kukupa iwe nehutano hwakanaka hweganda. Kune izvi, iwe unofanirwa kukwiza chikamu chemukati che peel manheru ega ega uye uchisiye. Paunenge uchimuka, unogona kuona kupenya kwechisikigo paganda rako pamwe nekubviswa kwemapundu.
Nemhando dzakasiyana dzehutano, mabhanana anogona zvirokwazvo kuvandudza hutano hwako uye chitarisiko. Chibereko chinorema, uye kana chikadyiwa muhuwandu hwakaringana, chinogona kukonzera kuonda.
Kudya kweBhanana
Kune mazana mashanu emhando dzakasiyana dzemabhanana anowanikwa mumusika. Mabhanana akasvibira ane starch, nepo akaibva akaibva ane huwandu hwakaringana hweshuga yechisikigo, iyo inogona kupa simba. Kunze kwezvo, mavitamini uye zvicherwa, mabhanana zvakare akapfuma manyuko ema antioxidants senge katekinini uye dopamine, ayo anogona kubatsira kugwinya kwemuviri.
Sezvambotaurwa, zvakanak kuidya mangwanani, sezvo ichizokupa iwe kuzara uye kuderedza chishuwo chako. Iyo yakakwira huwandu hwefibha zvirimo mubhanana zvinowedzera kubatsira mukuishandura kuita simba iro rinobatsira mukushanda chaiko kwemuviri zuva rese.
Pakudya kwemangwanani, unogona kuva neyakaibva bhanana mbishi kana kuisanganisa nezvimwe zvekudya zvinovaka muviri. Unogona kugadzirira chikafu chakazara nembiya yemukaka, chibage uye bhanana rakachekwa pakudya kwemangwanani.
Iwe unogona kutowedzera mabhanana zvidimbu mune yako oatmeal iyo inogona kuwedzera kuwedzera kuravira kwayo. Mumaawa emangwanani, unogona kuchengeta kudya kwako kuri nyore nekumedza oats pamwe negirazi remukaka, mamwe maamondi akanyoroveswa, bhanana rakaibva, uye zai rakabikwa. Iyi sarudzo yemangwanani yakakwana ichaita kuti ugare wakaguta kwenguva yakareba.
Kunze kweizvi, unogona kuve nemukaka wemubhanana wemukaka kana kuva nawo neyogati. Iwe unogona kunyange kugadzira zvinonaka zvebhanana mapancake uye nekushongedza nehumwe huchi kwemanheru kana mangwanani chikafu chinonaka.
Kunze kwezvo, kana iwe uri mudiwa wemichero, ipapo iwe unogona kuyedza imwe yemichero saradhi sekudya kwakanaka kwemanheru kugutsa chishuwo chako. Zvekudyiwa, unogona kugadzira pudding yemabhanana kana custard yebhanana woishandira. Kunyangwe vana vachada ndiro uye vanayo.
Nekudaro, kupedza bhanana zuva nezuva ndiyo nzira huru yekukangisa-kutanga maitiro ako ekutsva-mafuta uye kuwana chimiro chemuviri chaunoda.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga ichi chinyorwa, usakanganwa kugovana icho.
