Izinzuzo Zokudla Ubhanana

-Delile

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Ngivame ukubuzwa ngokuma kwami ​​kukabhanana, futhi uma ngiwanikeza ukukhanya okuluhlaza abanye abantu babuze, "Kodwa awakhuluphali yini?" Iqiniso ngukuthi ubhanana ungukudla kwamandla okwangempela-inqobo nje uma ungawudluli ngosayizi wengxenye.

Ucwaningo lwe-Appalachian State University, olwaqhathanisa ubhanana nesiphuzo sezemidlalo ngesikhathi sokuhamba ngebhayisikili kakhulu, lwathola ukuthi ubhanana unikeza izinzuzo eziningana. Ngaphezu kokuhlinzeka ngama-antioxidants angatholakali eziphuzweni zezemidlalo, apakisha izakhi eziningi kanye nenhlanganisela enempilo kashukela wemvelo. Ocwaningweni, abagibeli bamabhayisikili abaqeqeshiwe bagwinya inkomishi yesiphuzo esinothe kakhulu noma behlisa uhhafu kabhanana njalo ngemizuzu engu-15 ngesikhathi somjaho womgwaqo amahora amabili nohhafu kuya emahoreni amathathu. Amasampula egazi athathwe ngaphambi nangemuva aveze ukuthi abagibeli bamabhayisikili babhekana nemiphumela efanayo yokusebenza, kanye noguquko olukhulu kwi-dopamine-i-neurotransmitter edlala indima ekunyakazeni nasemizweni-ngemuva kokudla ubhanana. Olunye ucwaningo lukhombisa nokuthi i-dopamine enganele ingahle iboshwe nokukhuluphala.

Kepha ubhanana akuwona owabasubathi kuphela. Nakuba kuyiqiniso ukuthi ubhanana upakisha ama-carbs amaningi ngokuluma kunezinye izithelo (ngoba aphansi emanzini), asikho isidingo sokuwagwema, noma ngabe uzama ukwehlisa isisindo. Ubhanana ungumthombo ocebile we-potassium, umsoco obalulekile emzimbeni okuthi, ngaphezu kokwehlisa umfutho wegazi, usize ukuxhasa ukunakekelwa kwemisipha futhi kube njengomuthi wokwehlisa isisu okwehlisa ukugcinwa kwamanzi nokuqunjelwa. Amazinga aphezulu kavithamini B6 kubhanana nawo asiza ekugcineni amazinga kashukela anempilo futhi abalulekile ekukhiqizeni ama-neurotransmitter azizwa kahle njenge-serotonin ne-norepinephrine. Ubhanana nawo ugcwele i-fiber, ekhulisa ukusutha futhi ithuthukise impilo yokugaya ukudla.

Ezinye izindaba ezinhle: Ubhanana kulula kakhulu ukuwafaka ekudleni kwakho. Encwadini yami entsha, S.A.S.S. Wakho Mncane, ngifaka izindlela zokupheka ezimbalwa zikabhanana, okuhlanganisa netiye lami Elihlaza kanye ne-Vanilla Banana Almond Smoothie kanye ne-Vanilla Almond Frozen Banana snack. Zikhona futhi ohlwini lwezithelo ongazisebenzisa ukwakha ukudla kwakho usebenzisa umqondo wami "wezingcezu ezinhlanu zepuzzle" (ukudla okwenziwe ngezingxenye ezithile zomkhiqizo, okusanhlamvu okuphelele, amaprotheni anciphile, amafutha asuselwa ezitshalweni, kanye nokosa kwemvelo) .

Nazi ezintathu zezintandokazi zami ezisuthisayo kodwa ezinciphile ezisekelwe kubhanana kanye nezinhlanganisela zokudla okulula:

I-AB & B ebheke obala

Sabalalisa ucezu olulodwa lwesinkwa sokudla okusanhlamvu esingamaphesenti ayi-100 esinezipuni ezimbili zebhotela le-alimondi, ngaphezulu ngengxenye engu-5-intshi kabhanana osikiwe, ufafaze isinamoni yomhlabathi, futhi ujabulele ngenkomishi yobisi obandayo obandayo noma ubisi lwe-nondairy.

Ubhanana muselix

Songa ingxenye engamayintshi angu-5 kabhanana osikiwe ube ama-ounces angu-6 eyogathi ye-Greek ye-nonfat noma enye i-nondairy enekota eyodwa yenkomishi yama-oats athosiwe athosiwe, izipuni ezingu-2 ezisikiwe noma amantongomane aqoshiwe, kanye nokunyakaziswa okukhulu kwe-ground nutmeg. Vumela ingxube ukuthi ihlale esiqandisini ubusuku bonke ukuze uthole ukunambitheka okwengeziwe, noma ukuyifriza ukuze ujabulele njengenye indlela ka-ayisikhilimu.

I-Banana ginger chocolate parfait

Ncibilikisa ikomishi lesine lamashokholethi amnyama, njengeDagoba Chocodrops, amnyama ngamaphesenti angama-73. Songa nge-1 ithisipuni i-ginger entsha egayiwe kanye nokuphakwa okukodwa okusanhlamvu okukhukhumezekile okusanhlamvu okufana ne-Arrowhead Mills ekhukhumele amabele noma irayisi elinsundu. Beka ingxube kashokolethi ngama-ounces ayi-6 we-nonfat organic Greek yogurt noma enye indlela ye-nondairy nengxenye engu-5-intshi kabhanana osikiwe.

Yiziphi izindlela zakho ozithandayo zokujabulela ubhanana? Thumela imibono yakho ku @cynthiasass naku @Shape_Magazine.

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Uvame ukubonakala ku-TV kazwelonke, ungu- Umumo umhleli onikelayo nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Okwakamuva New York Times okuthengiswa kakhulu S.A.S.S. I-Slim Yakho: Nqoba Izifiso, Ama-Drop Pounds, kanye nama-Lose Inches.

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