Bhanana 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs
• Fibhi
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano mabhenefiti ebhanana
• Hutano hwemwoyo
• Kugaya kudya
• Banana kudzikira
• Chinokosha

Mabhanana ari pakati pezvirimwa zvekudya zvakakosha pasi rese.

Ivo vanobva kumhuri yezvirimwa inonzi Musa izvo zvinowanikwa kuSoutheast Asia uye zvinokura munzvimbo zhinji dzinodziya dzenyika.

Bhanana inopa sosi ine hutano, potasium, vhitamini B6, vhitamini C, uye akasiyana antioxidants uye phytonutrients.

Mhando dzakawanda uye hukuru zviripo. Ruvara rwavo runowanzo pakati pegirini kusvika yero, asi mamwe marudzi akatsvuka.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezvemabhanana.

Nutrition chokwadi

Izvo zvinovaka muviri zvebhanana rimwe riri pakati nepakati (100 gramu) nde ():

• Makorori: 89
• Mvura: 75%
• Mapuroteni: 1.1 magiramu
• Carbs: 22.8 magiramu
• Shuga: 12.2 magiramu
• Fiber: 2.6 magiramu
• Mafuta: 0.3 magiramu

Carbs

Bhanana ipfuma sosi yemacarbs, ayo anowanzoitika sisitashi mumabhanana asina kuibva uye neshuga mumabhanana akaibva.

Iyo carb kuumbwa kwemabhanana kunochinja zvakanyanya panguva yekuibva.

Chinhu chikuru chemabhanana asina kuibva istarch. Green mabanana ane anosvika makumi masere kubva muzana starch yakayerwa pakaoma uremu.

Panguva yekuibva, starch rinoshandurwa kuita shuga uye rinoguma rave pasi pe1% kana bhanana ranyatsoibva (2).

Mhando dzakajairika zveshuga mumabhanana akaibva ndewe sucrose, fructose, uye glucose. Mumabhanana akaibva, huwandu hweshuga hunogona kusvika zvinopfuura 16% yehuremu hutsva (2).

Mabhanana ane yakaderera glycemic index (GI) ye42-58, zvichienderana nekuibva kwavo. Iyo GI chiyero chekuti inokurumidza sei carbs muzvikafu kupinda muropa rako uye kusimudza shuga yeropa (3).

Bhanana 'yakakwira yezvisingaite starch uye fiber inotsanangura yavo yakaderera GI.

Fibhi

Chikamu chakakwira che starch mumabhanana asina kuibva istarch isingabatike, iyo inopfuura nepakati pematumbo ako isina kugayiwa.

Mune ura hwako hukuru, starch ino yakaviriswa nemabhakitiriya kuti agadzire butyrate, ipfupi-cheni yakakora acid iyo inoita kunge ine zvinobatsira pahutano hweguruva ().

Bhanana zvakare sosi yakanaka yemamwe marudzi efaera, senge pectin. Mimwe pectin mumabhanana inosanganiswa nemvura.

Kana mabhanana aibva, huwandu hwehutachiona hunonyungudika nemvura hunowedzera, chinova chimwe chezvikonzero chikuru nei mabhanana achisvinuka sezvavanokura (5).

Ose pectin uye starch isingagadzirisike simudza kusimuka kweshuga yeropa mushure mekudya.

Mabhanana anonyanya kuve akaumbwa nema carbs. Mabhanana asina kuibva anogona kunge aine huwandu hwakati wandei hwesisitiri inodzivirira, inoshanda senge fiber, ichibatsira ura hwako nekusimudzira huwandu hweshuga yeropa.

Mavhitamini uye zvicherwa

Bhanana sosi yakanaka yevhithamini nemaminerari, kunyanya potasium, vhitamini B6, uye vhitamini C ().

• Potassium. Mabhanana isosi yakanaka ye potassium. Kudya kwakanyanya mu potasium kunogona kudzikisa BP kune vanhu vane mwero wakakwira uye kunobatsira hutano hwemwoyo ().
• Vhitamini B6. Mabhanana ane vhitamini B6 yakawanda. Bhanana rimwe riri pakati nepakati rinogona kupa kusvika ku33% yeDaily Value (DV) yevhitamini iyi.
• Vhitamini C. Kufanana nemichero mizhinji, mabhanana manyuko akanaka evitamini C.

Mabhanana ane huwandu hwevhitamini nemaminerari muhuwandu hwakanaka. Izvi zvinosanganisira potasium uye mavhitaminzi B6 naC.

Mimwe michero yemiti

Zvibereko nemiriwo zvine mhando dzakawanda dzezvinomera zvinomera bioactive, uye mabhanana haasi iwo.

• Dopamine. Kunyangwe iri yakakosha neurotransmitter muuropi yako, dopamine kubva kumabhanana haiyambuke iyo yeropa-uropi chipingaidzo kukanganisa mafungiro. Asi, inoshanda se antioxidant ().
• Catechin. Akawanda antioxidant flavonoid anowanikwa mumabhanana, kunyanya makatekini. Izvo zvakabatanidzwa kune akasiyana hutano mabhenefiti, kusanganisira yakaderedzwa njodzi yehosha yemwoyo (8,).

Kufanana nemimwe michero, mabhanana ane akati wandei ane hutano antioxidants, ayo anokonzeresa mazhinji ehutano hwavo mabhenefiti. Izvi zvinosanganisira dopamine uye katekini.

Hutano mabhenefiti ebhanana

Mabhanana anozvirumbidza akati wandei ehutano bhenefiti.

Hutano hwemwoyo

Chirwere chemwoyo ndicho chinonyanya kukonzera kufa kwekukurumidza.

Mabhanana ane potassium yakawanda, chicherwa chinosimudzira hutano hwemwoyo uye neyakajairika BP. Rimwe bhanana riri pakati nepakati rine 0,4 gramu yeicherwa iyi.

Maererano nekuongorora kukuru kwezvidzidzo zvakawanda, kudyiwa kwemazuva ese kwe1.3-1.4 gramu ye potassium kwakabatana ne 26% njodzi yakaderera yechirwere chemwoyo ().

Uye zvakare, mabhanana ane antioxidant flavonoids inosanganisirwa nekuderera kukuru kwehutano hwepfungwa ().

Kugaya kudya

Asina kuibva, mabhanana akasvibira ane huwandu hwakawanda hweanodzivirira starch uye pectin, ayo ari mhando dzefibre yekudya.

Resistant starch uye pectins zvinoshanda se prebiotic michero, inotsigira kukura kweinobatsira gut gut bacteria.

Mumatumbo ako, idzi tambo dzinoviriswa nemabhakitiriya anobatsira anoumba butyrate, ipfupi-cheni yemafuta acid inosimudzira gut gut (,).

Bhanana inogona kubatsira kune hutano hwemwoyo nekuda kwenzvimbo dzakakwira dze potassium uye antioxidants. Uyezve, yavo starch isingagadzike uye mapectini anogona kusimudzira hutano hwekoloni.

Banana kudzikira

Pane maonero akasanganiswa ekuti mabhanana akanaka here kune vanhu vane chirwere cheshuga chechipiri.

Ichokwadi kuti mabhanana akakwirira mu starch uye shuga. Nekudaro, mumwe angatarisira kuti ivo vakonzere kuwedzera kukuru kweshuga yeropa.

Asi nekuda kweiyo yavo yakadzikira GI, zvine mwero kudyiwa kwemabhanana hakufanirwe kukwidza shuga dzeropa nhanho zvakada kufanana necimwe chakakwirira-carb chikafu.

Izvo zvakati, vanhu vane chirwere cheshuga vanofanirwa kudzivirira kudya yakawanda yakawanda-yakabikwa mabhanana. Zvinogara zvakanaka kuongorora mashuga eropa zvakanyatsonaka mushure mekunwa huwandu hwakawanda hweshuga uye carbs.

Pane imwe katsamba, zvimwe zvidzidzo zvinoratidza kuti muchero uyu chinhu chinokonzeresa kuzvimbirwa, nepo vamwe vachiti mabhanana anogona kunge aine zvinopesana (,).

Kana ichidyiwa zvine mwero, mabhanana haana mhedzisiro yakaipa.

Mabhanana anowanzoonekwa sehutano. Nekudaro, vanhu vane rudzi rwechipiri chirwere cheshuga vanofanirwa kudzivirira kudya kwakanyanya kwemabhanana akasvinwa.

Chinokosha

Bhanana ndeimwe yemichero yepasi inowanzodyiwa.

Kunyanya akaumbwa nema carbs, ane huwandu hwakanaka hwevitamini, mamineral, uye antioxidants. Potassium, vitamini C, catechin, uye starch isingagadzirike zviri pakati pehutano hwavo hwakanaka.

Mabhanana anogona kunge aine mabhenefiti mazhinji - anosanganisira kuvandudzwa kwemoyo uye kugaya chikafu - kana uchinge uchidyiwa nguva zhinji sechikamu chehupenyu hwakanaka.