Izinzuzo zezempilo eziyi-11 zobhanana nokuthi ungadla kanjani

-Delile

• Imininingwane yezokudla kabhanana
• Ungawudla kanjani ubhanana
• Ungadla kanjani ubhanana ngaphandle kokukhuluphala
• Amaresiphi abhanana
• 1. Ikhekhe elingenashukela elilingana nekhekhe
• 2. Ubhanana bushelelezi

Ubhanana uyisithelo esishisayo esinothe kakhulu ngama-carbohydrate, amavithamini namaminerali ahlinzeka ngezinzuzo eziningana zezempilo, njengokuqinisekisa amandla, ukukhulisa umuzwa wokusutha nenhlalakahle.

Lesi sithelo sihlukahluka kakhulu, singadliwa sesivuthiwe noma siluhlaza okotshani, futhi izakhiwo zazo zingahluka, ikakhulukazi ezingeni lokugaya ukudla. Lesi sithelo singabuye sidliwe singaphekiwe noma siphekiwe, siphelele noma siminyiwe futhi sisetshenziswe ekwenzeni izitsha ezinoshukela noma amasaladi.

Ukusetshenziswa kwamazambane njalo kungaba nezinzuzo eziningana zezempilo, kufaka phakathi:

1. Ukulawulwa kwamathumbu, njengoba icebile ngemicu esiza ekwelapheni ukuqunjelwa, ikakhulukazi uma kudliwe sekuvuthiwe, nohudo, lapho kudliwe kuluhlaza;
2. Ukwehla kwesifiso sokudla, ngoba inyusa ukusutha ngoba icebile ku-fiber, ikakhulukazi uma iluhlaza;
3. Ivimbela amajaqamba emisipha, njengoba icebile nge-potassium ne-magnesium, amaminerali abalulekile ezempilo nokuthuthuka kwemisipha;
4. Ukwehlisa umfutho wegazi, njengoba icebile nge-magnesium ne-potassium, esiza ukukhulula imithambo yegazi;
5. Ithuthukisa imizwa futhi isize ukulwa nokudangala, ngoba iqukethe i-tryptophan, i-amino acid ebamba iqhaza ekwakhiweni kwamahomoni athuthukisa imizwa futhi asize ukukhululeka, kanye ne-magnesium, okuyiminerali esezingeni eliphansi kubantu abanokudangala;
6. Ukuqinisa amasosha omzimba, njengoba icebile ku-vitamin C, i-antioxidant enamandla, novithamini B6, othanda ukwakheka kwama-antibodies namaseli okuvikela;
7. Ukuvimbela ukuguga ngaphambi kwesikhathingoba ithuthukisa ukwakheka kwe-collagen futhi icebile ngama-antioxidants, ngaphezu kokukhuthaza ukwelashwa;
8. Isiza ukulawula i-cholesterol futhi igcine impilo yenhliziyo, ngoba icebile ngemicu esebenza ngokunciphisa ukumuncwa kwe-cholesterol ezingeni lamathumbu, kanye nokuqukethwe kwayo kwe-potassium, okubalulekile ekusebenzeni kwenhliziyo nokusiza ukunciphisa ubungozi be-infarction;
9. Ukuvimbela umdlavuza wamakholoni, ngokuceba ngemicu encibilikayo nengancibiliki nama-antioxidants, asiza ukugcina uhlelo lokugaya ukudla luphilile;
10. Inikeza amandla okwenza imisebenzi yomzimba, ngoba ingumthombo omuhle kakhulu we-carbohydrate futhi ingadliwa ngaphambi kokuzivocavoca;
11. Ukuvimbela ukwakheka kwesilonda esiswini, ngoba ubhanana unento eyaziwa ngokuthi i-leukocyanidin, i-flavonoid ekhulisa ukushuba kwe-mucosa yokugaya futhi iqede i-asidi.

Umehluko phakathi kobhanana ovuthiwe nohlaza ukuthi owokugcina uqukethe inani elikhulu le-fiber, kokubili okungancibiliki nokuncibilika (ikakhulukazi i-pectin). Njengoba ubhanana uvuthwa, inani le-fiber liyancipha futhi liba ushukela wemvelo esithelweni.

Imininingwane yezokudla kabhanana

Ithebula elilandelayo liqukethe imininingwane yokudla okunempilo nge-100 g ngayinye kabhanana ovuthiwe:

Ikhasi lebhanana line potassium ephindwe kabili futhi lingaphansi kwekhalori kunezithelo uqobo, futhi lingasetshenziswa nasekuphekeni okufana nekhekhe nebrigadeiro.

Ukuthola zonke izinzuzo ezishiwo ekuqaleni, ubhanana kufanele ufakwe ekudleni okunempilo futhi okunempilo.

Ungawudla kanjani ubhanana

Ingxenye enconyiwe yalesi sithelo ubhanana omncane ongu-1 noma u-1/2 kabanana ngosuku.

Endabeni yabantu abanesifo sikashukela, kunconywa ukuthi ubhanana ube luhlaza kunokuvuthwa, njengoba inani likashukela uma liluhlaza lincane. Ngaphezu kwalokho, kukhona ne-banana biomass eluhlaza kanye nofulawa kabhanana oluhlaza, ongasetshenziswa hhayi kuphela ngabantu abanesifo sikashukela, kepha futhi nokuvimbela ukuqunjelwa, ukuthanda ukunciphisa umzimba nokulawula isifo sikashukela.

Bona ukuthi ungayenza kanjani futhi uyisebenzise nini i-green biomass eluhlaza.

Ungadla kanjani ubhanana ngaphandle kokukhuluphala

Ukuze udle ubhanana ngaphandle kokuthola isisindo, kubalulekile ukuwaxuba nokudla okuyimithombo yamaprotheni noma amafutha amahle, njengokuhlanganiswa okulandelayo:

• Ubhanana onamantongomane, ama-chestnut noma ibhotela lamantongomane, okuyimithombo yamafutha amahle namavithamini B;
• Ubhanana ugcotshwe ngama-oats, njengoba i-oats icebile ngemicu esiza ukulawula umphumela kashukela kabhanana;
• Ubhanana oshaywe ngocezu lweshizi, njengoba ushizi ucebile ngamaprotheni namafutha;
• I-Banana dessert yokudla okuyinhloko, ngoba lapho udla inani elifanele lesaladi nenyama, inkukhu noma inhlanzi, ama-carbohydrate kabhanana ngeke akhuthaze ukukhiqizwa kwamafutha omzimba.

Ngaphezu kwalokho, amanye amathiphu wukudla ubhanana ku-pre noma ngemuva kokuzivocavoca bese ukhetha ubhanana omncane futhi ongavuthiwe kakhulu, ngoba ngeke ucebe ngoshukela.

Amaresiphi abhanana

Ezinye izindlela zokupheka ezingenziwa ngobhanana yilezi:

1. Ikhekhe elingenashukela elilingana nekhekhe

Leli khekhe liyindlela enhle yokusetshenziswa ekudleni okulula, futhi lingadliwa ngamanani amancane ngabantu abanesifo sikashukela.

Izithako:

• Ubhanana o-3 ovuthiwe ophakathi nendawo
• Amaqanda ama-3
• 1 inkomishi oats ogoqiwe noma oat bran
• 1/2 indebe omisiwe noma izinsuku
• 1/2 indebe kawoyela
• 1 isipuni sinamoni
• Isipuni esingu-1 esingajulile semvubelo

Imodi yokulungiselela:

Shaya yonke into ku-blender, uthele inhlama phezu kwepani eligcotshisiwe bese uyisa kuhhavini ophakathi nendawo oshisayo ngaphambi kwemizuzu engama-30 noma kuze kuphume i-toothpick yomile, okukhombisa ukuthi ikhekhe selilungile

2. Ubhanana bushelelezi

Le vithamini ingasetshenziswa njengokuzivocavoca okuhle kakhulu, ngoba icebile emandleni nakuma-carbohydrate azokugcina uqhubeka nomsebenzi wakho womzimba.

Izithako:

• Ibhanana elilodwa eliphakathi
• Izipuni ezimbili zama-oats
• 1 isipuni ibhotela lamantongomane
• 200 ml wobisi olubandayo

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uphuza ngokushesha.

Buka le vidiyo elandelayo bese uthola ukuthi yikuphi okunye ukudla okuthuthukisa imizwa: