Kushamisika Hutano Mabhenefiti Ekudya Yakapfuura Bhanana

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Banana rinodikanwa neruzhinji, zvisinei, bhanana rakawandisa rinogona kunge risiri. Isu tese tinogona kuve nekamwechete kamwe (kaviri kana kupfuura!) Takanganwa mabhanana mukicheni, kungoona madema matema paari mamwe mazuva gare gare. Wese munhu anokurumidza kurasa aya mabhanana akasviba, akanyanya kuibva sezvo ivo varasikirwa neruvara rutsva uye dhizaini uye vanyanya kuita squishy uye kunamira ^[1] .

Kamwe kana bhanana rikakura, zvirimo zvinovaka muviri zvinozochinja. Asi, hazvireve kuti muchero warasikirwa nezvakanaka zvekudya. Zvisinei nekuibva kwayo, muchero uchiri mukubatsira zvakanyanya muviri wako, unotsigirwa neCornell University College yeHuman Ecology. ^[piri] .

Akapfuma mu potassium, manganese, faibha, mhangura, vhitamini C, vhitamini B6 uye biotin, muchero unogona kubatsira kudzivirira asima, gomarara, kuwedzerwa kweropa, chirwere cheshuga, chirwere chemoyo, pamwe nematambudziko ekugaya. ^[3] . Uye aya ese marudzi ese anoshanda kune yakawandisa bhanana zvakare. Saka, nguva inotevera paunowana mavara mashava pamuchero, usarase! Sei? Verenga pamberi.

Ruzivo rwe Nutritional Rwekuwandisa Banana

Kunyangwe isina zviyero zvakaenzana neizvo zvebhanana rakaibva, mabhanana akaibva anobatsira zvinovaka muviri. Iyo yakaoma makabhohaidhiretsi ari mubhanana kana ikava yakawandisa shanduko kubva ku starch kuenda kune nyore mashuga. Ikoji yekoriori inogara yakafanana, uye mavhitamini anonyungudika nemvura, akadai sevhitamini C, folic acid uye thiamine, anowanzo dzikira ^[4] .

Hutano Mabhenefiti Eakawandisa Banana

Ichifungidzirwa sechikafu chakakwana kwazvo pasi rese, bhanana rakazara mavitamini uye zvinovaka muviri. Bhanana rakawandisa rinopa matani ezvemuviri izvo muviri unoda kuti ushande zvakanaka.

1. Inodzivirira kukuvara kwesero

Akapfuma muma antioxidants, achidya mabhanana akawandisa mukubatsira kunonoka kukuvara kwemasero anokonzerwa nekukuvara kwemukati nemaseru akaomarara. Izvi zvinobatsira mukuderedza njodzi dzezvirwere ^[5] .

2. Kunoderedza BP

Mabhanana akawandisa akakwirira mu potassium uye akaderera mune sodium. Kugara uchidya kunogona kubatsira mukugadzirisa kuyerera kwakakodzera kweropa uye mukubvisa chero mabhureki ari mutsinga. Rubatsiro urwu runodzivirira kurohwa uye kurohwa nemoyo, sezvo yako circulatory system iri kushanda nemazvo ^[6] .

3. Rinoderedza chirungurira

Chibereko chinoshanda seantacid kana chanyanyisa kuibva. Muchero mutsvuku-wakavharwa muchero unobatsira kudzikisira kutsamwa uye unopa zororo ^[7] .

4. Inodzivirira kupererwa neropa

Upfumi hwesimbi, kudya mabhanana akawandisa zvinogona kubatsira kuwedzera ropa rako. Ndiyo imwe yemishonga yakanyanya yekurapa kupererwa neropa ^[8] .

5. Kunowedzera simba

Iyo yakakwira makabhohaidhiretsi uye shuga zvirimo mumabhanana akaibva zvinoshanda sechisimba simba rinowedzera ^[9] . Kudya mabhanana maviri akapfuura anogona kukupa iwe simba rakaringana kwemaminetsi makumi mapfumbamwe ekureba. Kunzwa wakaderera? Bata rimwe kana maviri mabhanana akurisa.

6. Inodzivirira gomarara

Imwe yemabhenefiti anonyanya kupihwa neakawandisa mabhanana kugona kwayo kurwisa gomarara. Nzvimbo dzine rima dzinoonekwa paganda rebhanana padzinosvika pakuzara dzinogadzira Tumor Necrosis Factor (TNF), chinhu chinogona kuuraya maseru ane gomarara uye asina kujairika. ^[10] .

7. Inovandudza hutano hwemwoyo

Sezvambotaurwa, mabhanana akaibva akapfuma mu potasium uye yakaderera mune sodium, iyo inogona kubatsira pakubata cholesterol yako mazinga. Iyo fiber inogutsikana muzvibereko zvinoyamura mukuderedza njodzi dzezvirwere zvemwoyo, uye zvemhangura nesimbi zvemukati zvinobatsira kusimudzira pamwe nekuchengetedza kuwanda kweropa uye hemoglobin mazinga ^{[gumi neimwe]} .

8. Inotarisira maronda

Mabhanana ndiwo muchero mumwe chete unobatsira uye muchero chete munhu ane chironda anogona kudya asinganetseke nezvemimwe mhedzisiro. Iko kupfava kwemabhanana, kupfeka dumbu rako nekumhara uye kudzivirira acid kubva pakuwedzeredza maronda ^[12] .

9. Inoderedza kuzvimbirwa

Akapfuma mu fiber, mabhanana akaibva ndiyo mhinduro yekupedzisira yekuwana zororo kubva kuzvimbirwa. Ivo vanodzora ura hwako kufamba, zvichiita kuti zvive nyore kuti marara abve kunze kwesystem yako ^[13] . Ivo vanovandudza kugaya kwako futi.

10. Inogumira PMS zviratidzo

Vitamini B6 muchero iyi inobatsira pakurapa PMS zviratidzo. Zvidzidzo zvakasiyana zvakaratidza kukanganisa kwevhitamini B6 mukuderedza zviratidzo zve premenstrual syndrome ^[14] .

11. Anobata kushushikana

Iwo akakwirira emazinga e tryptophan mumabhanana akawandisa anoshandurwa kuita serotonin mukushandisa. Iyo serotonin, zvakare, inokubatsira kuti unzwe zvakanaka uye inodzikamisa yako system yenjodzi, nokudaro ichisimudza manzwiro ako uye nekuchengetedza hutano hwakadzikama ^{[gumi neshanu]} .

Hutano Mapepa Ekuwandisa Banana

1. Banana oatmeal breakfast smoothie

Zvinoshandiswa ^[16]

• & frac14 mukombe oats
• & frac34 mukombe wemukaka
• 1 tablespoon yakaderera-mafuta nzungu mafuta
• 1 bhanana rakaibva, rochekwa kuita zvidimbu zvidiki
• 4-5 mazaya echando

Mirayiridzo

• Wedzera oatmeal, mukaka, nzungu ruomba, yakawandisa bhanana, uye ice cubes kuti blender.
• Akaputika kweminiti imwechete kusvikira wakatsetseka.

2. Paleo mabhanana zucchini muffin

Zvinoshandiswa

• 1 kapu shredded zucchini (kubva 1 wepakati zucchini)
• & frac12 mukombe mashed bhanana (kubva pa1 iri pakati bhanana rakakura)
• & frac34 mukombe yakaderera-mafuta mukasi bhotela
• & frac14 mukombe yakachena maple manyuchi
• 2 mazai
• 1 teaspoon vanilla extract
• & frac12 mukombe coconut furawa
• 1 teaspoon kubika soda
• & frac14 teaspoon munyu

Mirayiridzo

• Preheat oven kusvika 350 ° F.
• Dzvanya zukini yakasviba yeunyoro hwakanyanyisa netepa repepa.
• Muhomwe huru, wedzera zucchini, bhanana, yakaderera-mafuta cashew batare, maple sirasi, mazai uye vanilla.
• Sakanidza kusvikira yanyorovera uye yakanyatsobatanidzwa.
• Tevere, wedzera iyo coconut furawa, kubheka soda uye munyu.
• Sakanidza kusvikira wasanganiswa.
• Bika kwemaminetsi makumi maviri nemaviri kusvika makumi maviri kana makumi maviri kana kusvika gonyo rinobuda rakachena uye misoro yemufini ingori yakangoita brown yegoridhe.

3. Chia, quinoa nemabhanana granola mabhawa

Zvinoshandiswa

• 1 mukombe oat-isina mahwendefa akakungurutswa
• & frac12 mukombe isina kubikwa pre-rinsed quinoa
• 2 tablespoons chia mbeu
• & frac14 teaspoon munyu
• 1 teaspoon sinamoni
• 2 mabhanana akakurisa, mashed
• & frac12 teaspoon vanilla kubvisa
• & frac14 mukombe zvakatemwa zvakatemwa maarumondi
• & frac14 mukombe akachekwa pecans
• ⅓ mukombe wemichero yakaomeswa
• & frac14 mukombe zvakasikwa, yakaderera-mafuta yakasviba almond ruomba
• 2 tablespoons uchi

Mirayiridzo

• Preheat oven kusvika 350 ° F.
• Rongedza pani yekubheka nemapepa echinyorwa kudzivirira mabhawa kuti asanamatira.
• Muchidimbu, sanganisa oats, isina kubikwa quinoa, mbeu dzechia, munyu nesinamoni.
• Ita mukati mebhanana rakasviba uye vanilla.
• Wedzera mumaamondi, pecans uye michero yakaomeswa.
• Isa kapu diki pamusoro pekupisa.
• Wedzera mune yakaderera-mafuta omuarumondi ruomba uye uchi uye simbisai kusvikira kudziya uye omuarumondi ruomba yanyungudika.
• Wedzera iyo mugranola bar musanganiswa kusvikira wanyatsobatanidzwa.
• Dururira mupani rakagadzirwa uye dzvanya pasi zvakasimba nemaoko kana nechiyero.
• Bika kwemaminetsi makumi maviri nemashanu kana kusvika makona ashanduka ave endarama.
• Rega iyo itonhore zvakakwana usati watema mabhawa.

Rutivi Mhedzisiro YeRakawandisa Banana

• Nekuda kwehuwandu hwayo hweshuga, mabhanana akaibva haakurudzirwe varwere vechirwere cheshuga ^[17] .

1. [1]Adeyemi, O. S., & Oladiji, A. T. (2009). Shanduko yemusanganiswa mubhanana (Musa ssp.) Michero panguva yekuibva. African Zvinyorwa zveBiotechnology, 8 (5).
2. [piri]Hammond, J. B., Zai, R., Diggins, D., & Coble, C. G. (1996). Doro rinobva kumabhanana. Bioresource tekinoroji, 56 (1), 125-130.
3. [3]Marriott, J., Robinson, M., & Karikari, S. K. (1981). Starch uye shanduko inoshanduka panguva yekuibva kweanomera uye mabhanana. Zvinyorwa zveSainzi yeKudya uye Zvekurima, 32 (10), 1021-1026.
4. [4]Lyte, M. (1997). Induction ye gram-isina bhakitiriya kukura ne neurochemical ine bhanana (Musa x paradisiaca) anotora. Tsamba dzeFEMS microbiology, 154 (2), 245-250.
5. [5]Pongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). Basa uye maitiro ekuita kweiyo UV-C mahormone mukuderedza maseru emagetsi kushushikana uye zvinokonzeresa kukuvara kwechirimwa chebhanana muchero. Yepasi Pose Chikafu Ongororo Chinyorwa, 18 (2).
6. [6]Kumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Tsika uye zvekurapa zvinoshandiswa zvebhanana. Zvinyorwa zveFarmacognosy uye Phytochemistry, 1 (3), 51-63.
7. [7]Koufman, J., & Stern, J. (2012). Kudonha asidhi: iyo reflux chikafu yekubheka & mushonga. Simon naSchuster.
8. [8]Brown, A. C., Rampertab, S. D., & Mullin, G. E. (2011). Nhungamiro yezvokudya iripo yeCrohn's disease uye ulcerative colitis. Nyanzvi yekuongorora gastroenterology & hepatology, 5 (3), 411-425.
9. [9]Chishanu, F. F. Chikamu Archives: mabhanana.
10. [10]Luckow, T., & Delahunty, C. (2004). Kugamuchirwa kwevatengi kwejusi reorenji rine zvinoshanda zvinoshandiswa. Kudya Kwekutsvagisa Nyika Dzese, 37 (8), 805-814.
11. [gumi neimwe]Aurore, G., Parfait, B., & Fahrasmane, L. (2009). Mabhanana, zvigadzirwa zvekugadzira zvigadzirwa zvechikafu zvakagadzirwa. Maitiro muKudya Sayenzi & Tekinoroji, 20 (2), 78-91.
12. [12]Vosloo, M. C. (2005). Zvimwe zvinhu zvinokanganisa kugaya kweglycemic makabhohaidhiretsi uye neropa glucose mhinduro. Zvinyorwa zveVatengi Sayenzi, 33 (1).
13. [13]Vu, H.T, Scarlett, C. J., & Vuong, Q. V. (2018). Phenolic makemikari mukati mebhanana peel uye zvavanogona kushandisa: ongororo. Zvinyorwa zveZvinoshanda Zvekudya, 40, 238-248.
14. [14]Hettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). Chemical makemikari uye glycemic mhinduro kumabhanana mhando. Yepasi rose magazini yesainzi yezvikafu uye chikafu, 62 (4), 307-309.
15. [gumi neshanu]Soto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., & Meneses-Gómez, P. (2018). Kuongorora kwekufungisisa uye glycemic index yechikafu chakagadzirwa neupfu kubva kuzere (pulp uye peel) mabhanana akaibva (Musa cavendishii) anorasa. LWT, 92, 569-575.
16. [16]Hunt, J. (2018, Ndira 18). 13 Hutano Mapapiro Ekushandisa Kumusoro Wakawanda Mabhanana [Blog post]. Kudzorerwa kubva ku http://www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
17. [17]Mukuru, C. (2004). Ayurveda yechirwere cheshuga mellitus: ongororo yezvinyorwa zvinyorwa. Dzimwe nzira dzokurapa muhutano nemushonga, 10 (1), 44-95.

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