Iyini i-Banana Tea, futhi kufanele Uyizame?

-Delile

• Yini itiye likabhanana?
• Ubhanana wetiye kabanana
• Izinzuzo zezempilo zetiye likabhanana
• Ingaqukatha ama-antioxidants
• Kungavimbela ukuqunjelwa
• Kwangathi kungakhuthaza ukulala
• Ushukela ophansi
• Kwangathi isekele impilo yenhliziyo
• Indlela yokwenza itiye likabhanana
• Itiye likabhanana ngaphandle kwekhasi
• Itiye lekhasi likabhanana
• Okubalulekile

Ubhanana ungenye yezithelo ezithandwa kakhulu emhlabeni.

Zinomsoco kakhulu, zinokunambitheka okumnandi okumnandi, futhi zisebenza njengesithako esiyinhloko kuzindlela zokupheka eziningi.

Ubhanana usetshenziselwa nokwenza itiye eliphumuzayo.

Lo mbhalo ubuyekeza itiye likabhanana, kufaka phakathi ukudla kwalo, izinzuzo zezempilo, nokuthi ungalenza kanjani.

Yini itiye likabhanana?

Itiye likabhanana lenziwa ngokubilisa ubhanana ophelele emanzini ashisayo, bese ulisusa, bese uphuza uketshezi olusele.

Kungenziwa nge-peel noma ngaphandle kwayo, ngokuya ngokuncamelayo. Uma yenziwa nge-peel, imvamisa ibizwa ngokuthi yi-banana peel tea.

Ngenxa yokuthi itiye lekhanda likabhanana lithatha isikhathi eside ukwenza ngenxa yokuqukethwe kwalo kwe-fiber ephezulu, abantu abaningi bakhetha ukulishiya ikhasi.

Iningi labantu liphuza leli tiye elifakwe ubhanana elinonwabu lwesinamoni noma uju ukuthuthukisa ukunambitheka kwalo. Ekugcineni, kujwayeleke ukujatshulelwa ebusuku ukusiza ukulala.

Itiye lobhanana yisiphuzo esifakwe ubhanana esenziwe ngobhanana ophelele, amanzi ashisayo, kwesinye isikhathi isinamoni noma uju. Ungayenza nge-peel noma ngaphandle kwayo, noma kuzothatha isikhathi eside ukulungiselela uma ukhetha ukushiya ikhasi livulekile.

Ubhanana wetiye kabanana

Imininingwane yokudla okunemininingwane yetiye kabhanana ayitholakali.

Noma kunjalo, njengoba isebenzisa ubhanana ophelele namanzi, kungenzeka ukuthi iqukethe izakhamzimba ezincibilikiswa ngamanzi ezitholakala kubhanana, njengevithamini B6, i-potassium, i-magnesium, i-manganese, ne-copper ().

Njengoba abantu abaningi belahla ubhanana ngemuva kokupheka, itiye likabhanana aliwona umthombo wamakhalori amaningi.

Yize ubhanana obuzwayo ukhipha izakhamzimba ezinjengevithamini B6 ne-potassium, ngeke uthole okuningi ngangokunokwenzeka ngokudla isithelo sonke. Izikhathi ezinde zokuzibamba zingakhuphula ukugxila kwezakhi etiyeni.

Yize kunjalo, itiye likabhanana lingaba ngumthombo omkhulu we-potassium ne-magnesium, okuyizimbiwa ezibalulekile empilweni yezenhliziyo nekhwalithi yokulala (,,).

Ngaphezu kwalokho, iqukethe uvithamini B6, osiza ukuxhasa amasosha omzimba anempilo nokuthuthuka kwamangqamuzana egazi abomvu (,).

Itiye lobhanana lingaba ngumthombo omuhle kavithamini B6, i-potassium, i-magnesium, i-manganese, ne-copper. Noma kunjalo, iqoqo ngalinye lingaqukatha amanani ahlukahlukene ezakhamzimba ngenxa yokungafani kwendlela yokulungiselela nesikhathi sokuphuza.

Izinzuzo zezempilo zetiye likabhanana

Ukuphuza itiye likabhanana kunganikeza izinzuzo ezahlukahlukene zezempilo.

Ingaqukatha ama-antioxidants

Ubhanana ngokwemvelo luphakeme kuma-antioxidants ancibilikiswa ngamanzi, kufaka phakathi i-dopamine ne-gallocatechin, engasiza ukulwa nama-radicals wamahhala nokuvikela izimo ezingalapheki njengesifo senhliziyo (,).

Kodwa-ke, ikhasi linamazinga aphezulu kakhulu e-antioxidant kunenyama. Ngakho-ke, ukufaka ikhasi etiyeni lakho ngesikhathi sokuphuza kungakhuphula ukungenisa kwakho kula ma-molecule (, 9).

Yize ubhanana ngokwemvelo uphakeme ku-vitamin C, itiye likabhanana aliwona umthombo omuhle wale antioxidant, njengoba lizwela ukushisa futhi kungenzeka libhujiswe ngesikhathi sokupheka ().

Kungavimbela ukuqunjelwa

Itiye lebhanana liphezulu nge-potassium, i-mineral kanye ne-electrolyte ebalulekile ekulawuleni ibhalansi yoketshezi, umfutho wegazi ophilile, nokuphambana kwemisipha (11,).

I-Potassium isebenza eduze ne-sodium, enye i-mineral kanye ne-electrolyte, ukulawula ibhalansi ye-fluid kumaseli akho. Kodwa-ke, lapho ziqukethe i-sodium eningi kune-potassium, ungathola ukugcinwa kwamanzi nokuqunjelwa (11).

Okuqukethwe kwe-potassium namanzi kwetiye likabhanana kungasiza ukuqhathanisa ukuqhuma ngenxa yokudla okunosawoti omningi ngokusayina izinso zakho ukukhipha i-sodium eningi emchameni wakho (11).

Kwangathi kungakhuthaza ukulala

Itiye likabhanana selibe usizo oluthandwayo lokulala.

Iqukethe izakhi zomzimba ezintathu eziyinhloko abantu abaningi abathi basiza ukuthuthukisa ukulala - i-potassium, i-magnesium, ne-tryptophan ().

Ubhanana ungumthombo omuhle we-magnesium ne-potassium, amaminerali amabili axhumene nekhwalithi yokulala engcono nobude ngenxa yezindawo zawo zokuphumula kwemisipha (,,).

Ziphinde zinikeze i-tryptophan, i-amino acid ebalulekile ekukhiqizeni ama-hormone akhuthaza ukulala i-serotonin ne-melatonin (,).

Noma kunjalo, azikho izifundo ezihlolisise ukusebenza kwetiye likabhanana njengosizo lokulala.

Ngaphezu kwalokho, akwaziwa ukuthi lezi zakhi zomzimba zingena kangakanani etiyeni ngesikhathi sokupheka, okwenza kube nzima ukwazi ukuthi ukuphuza itiye kuzoba nemiphumela efanayo yokukhuthaza ukulala njengokudla ubhanana.

Ushukela ophansi

Itiye lobhanana lingaba indawo enhle yeziphuzo ezinoshukela.

Isamba esincane kuphela sikashukela esikhishwa kubhanana esikhishelwa emanzini ngesikhathi sokupheka, sisebenza njengesiphuzo semvelo setiye lakho.

Abantu abaningi badla ushukela omningi kakhulu eziphuzweni, ezihambisana nengozi eyengeziwe yokukhuluphala, isifo senhliziyo nohlobo lwesifo sikashukela sohlobo 2 ().

Ngakho-ke, ukukhetha iziphuzo ezingenalo ushukela ongeziwe, njengetiye likabhanana, kungaba yindlela elula yokwehlisa ukudla kwakho ushukela.

Kwangathi isekele impilo yenhliziyo

Izakhi zetiye likabhanana zingasekela impilo yenhliziyo.

Itiye likabhanana liqukethe i-potassium ne-magnesium, ekhonjiswe ukuthi isiza ukwehlisa umfutho wegazi futhi yehlise nengozi yokuba nesifo senhliziyo nesifo sohlangothi (,,,).

Eqinisweni, ucwaningo olwenziwe kwabesifazane abangama-90,137 luthole ukuthi ukudla okunothe nge-potassium kuxhunyaniswe nokwehla kwengozi yokushaywa unhlangothi ngo-27% ().

Ngaphezu kwalokho, ukudla okunothe ngama-catechins, uhlobo lwe-antioxidant etiyini likabhanana, kunganciphisa ingozi yesifo senhliziyo. Noma kunjalo, azikho izifundo ezibuyekeze ngqo ama-antioxidants etiyi kabhanana noma imiphumela yawo engcupheni yesifo senhliziyo ().

Itiye likabhanana linezakhamzimba eziningi nama-antioxidants anganciphisa ingozi yesifo senhliziyo futhi avimbele ukuqunjelwa. Futhi, ngokwemvelo iphansi kakhulu ushukela kanye nokufaka esikhundleni esihle seziphuzo ezinoshukela.

Indlela yokwenza itiye likabhanana

Itiye lebhanana kulula kakhulu ukulilungisa futhi lingenziwa noma ngaphandle kwekhasi.

Itiye likabhanana ngaphandle kwekhasi

1. Gcwalisa ibhodwe ngezinkomishi ezi-2-3 (500-750 ml) zamanzi bese uziletha ngamathumba.
2. Cwecwa ubhanana owodwa bese usika izinhlangothi zombili.
3. Faka ubhanana emanzini abilayo.
4. Nciphisa ukushisa bese uyivumela ukuthi ibambe imizuzu engu-5-10.
5. Faka isinamoni noma uju (uma uthanda).
6. Susa ubhanana bese uhlukanisa uketshezi olusele lube izinkomishi ezi-2-3.

Itiye lekhasi likabhanana

1. Gcwalisa ibhodwe ngezinkomishi ezi-2-3 (500-750 ml) zamanzi bese uziletha ngamathumba.
2. Hlanza ngobumnene ubhanana wonke ngaphansi kwamanzi agobhozayo ukuze ususe ukungcola nemfucumfucu.
3. Ukushiya ikhasi livulekile, sika izingxenye zombili.
4. Faka ubhanana emanzini abilayo.
5. Yehlisa ukushisa bese uyivumela ukuthi ibambe imizuzu eyi-15-20.
6. Faka isinamoni noma uju (uma uthanda).
7. Susa ubhanana bese uhlukanisa uketshezi olusele lube izinkomishi ezi-2-3.

Uma uzitika ngetiye wedwa, gcina noma yikuphi okusele esiqandisini sakho bese ukuphuza zingakapheli izinsuku eziyi-1-2, kubanda noma kufudunyezwe.

Ukugwema ukungcola, sebenzisa ubhanana osele kwezinye izindlela zokupheka, njengama-smoothies, i-oatmeal, noma isinkwa sikabhanana.

Ukwenza itiye likabhanana, bilisa lonke, ubhanana ohlutshiwe emanzini ashisayo imizuzu engu-5-10. Uma ukhetha ukushiya ikhasi livulekile, yibilise imizuzu engu-15-20. Faka isinamoni noma uju ukuthola ukunambitheka okwengeziwe.

Okubalulekile

Itiye likabhanana lenziwa ngobhanana, amanzi ashisayo, kwesinye isikhathi isinamoni noma uju.

Inikeza ngama-antioxidants, i-potassium ne-magnesium, engaxhasa impilo yenhliziyo, isize ukulala, futhi ivimbele ukuqunjelwa.

Uma ufuna ukushintsha izinto bese uzama itiye elisha, itiye likabhanana limnandi futhi kulula ukwenza.