Raw Banana (Plantain): Hutano Hutano Kubatsirwa, Njodzi, & Mapoka

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Bhanana ndeimwe yemichero ine hutano uye ine hutano iyo vanhu vanofarira kudya chero nguva yezuva. Kazhinji, mabhanana anodyiwa ari awo akaibva, asi iwo mabhanana mbishi anodyiwawo, asi mushure mekubika.

Mabhanana mbishi (mapurainini) anodyiwa nekukangwa, kufashaira kana kukwizwa. Icho chitubu chakanaka chefibre, mavitamini, zvicherwa uye starch isingagadzirike. Bhanana mbishi rinonaka zvishoma kutapira, rine kuravira kunorwadza uye rakakwira sitachi kana ichienzaniswa nemabhanana akaibva.

Kukosha Kwehutano KweMabhanana Akasvibirira

100 g yemabhanana mbishi ane 74.91 g mvura, 89 kcal simba uye iwo zvakare ane

• 1.09 g mapuroteni
• 0,33 g mafuta
• 22.84 g makabhohaidhiretsi
• 2.6 g faibha
• 12.23 g shuga
• 5 mg calcium
• 0,26 mg simbi
• 27 mg magnesium
• 22 mg phosphorus
• 358 mg potasium
• 1 mg sodium
• 0.15 mg zinc
• 8.7 mg vhitamini C
• 0,031 MG thiamin
• 0.073 mg riboflavin
• 0.665 mg niacin
• 0,367 mg vhitamini B6
• 20 mcg folate
• 64 IU vhitamini A
• 0,0 mg vhitamini E
• 0.5 mcg vhitamini K

Hutano Bhenefiti Yemabhanana Bhuru

1. Rubatsiro mukudzikira uremu

Bhanana mbishi ine mhando mbiri dzesisitiri-inodzivirira starch uye pectin ese ari maviri anowedzera kunzwa kwekuzara mushure mekudya. Izvi zvinowedzera kubatsira kudzora kudurura dumbu rako uye nekukuita kuti udye chikafu chidiki, ichozve chinogona kubatsira mukudzikira uremu ^[1] .

2. Kudzora chirwere cheshuga

Zvese zviri zviviri starch inopesana uye pectin mumabhanana akasvinwa anogona kubatsira kudzora shuga yeropa mushure mekudya, sekureva ^[piri] . Mabhanana akasviba ane glycemic index (GI) yemakumi matatu, iri yakaderera kwazvo, uye izvi zvinobatsira mukuderedza mwero wehuga yeropa.

3. Kusimudzira hutano hwemwoyo

Mabhanana akasvibirira akakwirira mune starch isingagadzirike iyo inobatsira mukuderedza plasma cholesterol uye triglyceride concentration, nokudaro zvichipa kuhutano hwemwoyo. Iinewo huwandu hwakawanda hwe potassium iyo inobatsira kuchengetedza yako yeropa kutarisa ^[3] .

4. Kuvandudza hutano hwekudya

Resistant starch uye pectin mumabhanana matsva anoshanda se prebiotic iyo inodyisa hutachiona hushamwari mudumbu. Iwo mabhakitiriya anovirisa aya marudzi maviri efibisi, achiburitsa butyrate uye mamwe mapfupi-cheni emafuta acids anobatsira mukurapa matambudziko akasiyana ekugaya. ^[4] .

5. Dzivirira nekurapa manyoka

Kuvapo kwesitashi yakanyanya kusagadzikana uye pectin mumabhanana mbishi kunogona kubatsira kubata nekudzivirira manyoka. Inobatsira mukuomesa kwechigaro uye kurwisa mabhakitiriya anokonzera manyoka. Sekureva kweongororo, mabhanana mbishi anobatsira mukutungamira kwekudya kwechirwere chemanyoka chinoramba chiripo muvana vari muchipatara uye chinogona kushandiswa kurapa vana kumba ^[5] .

6. Rubatsiro mukugadziriswa kwesimbi zvirinani

Kushomeka kwesimbi uye kupererwa neropa kunokanganisa huwandu hwakawanda hwevanhu. Chidzidzo chakaburitswa muKudya neKudya kweKutsvaga chakaratidza kuti, mabhanana mbishi uye akabikwa haakanganise kufemerwa kwesimbi uye anogona kubatsira mukuwedzera simbi mumuviri ^[6] .

Njodzi dzehutano Hwemabhanana Akasvibirira

Kudya zvakawandisa zvebhanana mbishi zvinogona kukonzera kubhowa, gasi, uye kupatira. Zvakare kana iwe uri weergoria kune latex, iwe unofanirwa kudzivirira kuti usadya mabanana akasvibira sezvo iwo aine mapuroteni akafanana nemaprotegiz anokonzera kukanganiswa mune latex.

Raw Banana Mapepa

Bhanana bhuru curry ^[7]

Zvisungo:

• Zvidimbu zvina bhanana mbishi
• 2 mbatatisi
• & frac12 tsp ginger paste
• 1 tsp kumini yeupfu
• Paanchphoran (kunyangwe musanganiswa wekoriori yakazara, kumini, nigella, fennel, nembeu yemasitadhi)
• 1 tsp coriander poda
• & frac12 tsp chilli upfu
• & frac12 tsp nhema mhiripiri hupfu
• & frac12 tsp garam masala upfu
• Munyu nemafuta sezvaidiwa

Maitiro:

• Peel, cheka mabhanana mbishi uye kumanikidza kuzvibikira 3 muridzo.
• Peel uye cheka mbatatisi kuita cubes.
• Pisa mafuta mupani / kadai uye isina kudzika fry iyo mbatatisi. Gara padivi.
• Mune iro pani, wedzera bay shizha uye paanchphoran.
• Wobva wawedzera ginger paste uye sunga kwemasekondi makumi matatu.
• Wedzera turmeric, kumini, coriander, nhema mhiripiri, chilli upfu, uye munyu. Sunga zvinonhuwira.
• Wedzera bhanana uye zvidimbu zvembatatisi uye furaya nezvinonhuwira.
• Wedzera mvura woibvumira kuti ibike kusvikira bhanana uye mbatatisi zvanyorova.
• Wedzera garam masala uye shumira inopisa.

Edza iyi yekubheka bhanana kebab mbishi uye banana chips recipe.

1. [1]Higgins J. A. (2014). Resistant starch uye simba chiyero: kukanganisa kuonda uye kugadziriswa.Critical wongororo mune chikafu sainzi uye chikafu, 54 (9), 1158-1166.
2. [piri]Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., & Thomas, F. D. (1988). Yakasimudzirwa pectin kumedza: zvinokonzeresa gastric kubvisa uye glucose kushivirira mune vasiri-insulini-vanovimba nevarwere vechirwere cheshuga.American magazini yezvipatara zvekudya, 48 (6), 1413-1417.
3. [3]Kendall, C.W, Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Resistant starch uye hutano. Nhau yeAOAC yepasi rose, 87 (3), 769-774.
4. [4]Kumusoro, D.L, & Clifton, P. M. (2001). Pfupi-cheni mafuta acids uye munhu colonic basa: mabasa eanodzivirira starch uye nonstarch polysaccharides. Kuongorora kwemuviri, 81 (3), 1031-1064.
5. [5]Rabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). Bhanana girini uye pectin inovandudza dumbu remukati kubvumidza uye inoderedza kurasikirwa kwemvura muvana veBangladeshi vane manyoka anoramba aripo. Zvirwere zvekudya uye sainzi, 49 (3), 475-484.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… Rosado, J. L. (2015). Kunwa simbi mumabhanana akasvinwa uye akabikwa: kudzidza kwemumunda uchishandisa isotopu dzakagadzikana muvakadzi Chikafu & ongororo yekudya, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with- mbatatisi

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