Mabhanana: Akanaka kana Akaipa?

Zvemukati

• Mabhanana Ane Zvakawanda Zvakakosha Zvouturu
• Mabhanana akakwirira muFibre uye Resistant Starch
• Mabhanana Anobata Sei Kurasikirwa Nehuremu?
• Mabhanana Akakwira muPotassium
• Bhanana Iinewo Yakashongedzwa Mari YeMagnesium
• Mabhanana Anogona Kuva Nemabhenefiti eDigestive Hutano
• Mabhanana Akachengeteka Kune Vanorwara Neshuga Here?
• Mabhanana Ane Hutano Husingafadzi Here?
• Kufanana Nezvibereko Zvizhinji, Mabhanana Ane Hutano Hukuru

Bhanana ndeimwe yemichero inozivikanwa pasi rese.

Ivo vanonyanya kutakurika uye zviri nyore kudya, zvichivaita ivo vakakwana pane-iyo-iyo tudyo.

Mabhanana zvakare ane hutano hwakanaka, uye ane huwandu hwakawanda hwefibre uye antioxidants.

Nekudaro, vanhu vazhinji vane kusahadzika pamusoro pemabhanana nekuda kweshuga yavo yakawanda uye zvine carb.

Ichi chinyorwa chinotora zvakadzama kutarisa mabhanana uye avo hutano mhedzisiro.

Mabhanana Ane Zvakawanda Zvakakosha Zvouturu

Inopfuura makumi mapfumbamwe muzana emakoriori mumabhanana anouya kubva ku carbs.

Sezvo bhanana rinoibva, starch irimo inochinja kuita shuga.

Nechikonzero ichi, mabhanana asina kuibva (girini) akakwirira mune starch uye starch isingamiriri, nepo mabhanana akaibva (yero) aine shuga yakawanda.

Mabhanana ane zvakare huwandu hwakasarudzika hwefibre, uye ari mashoma kwazvo muprotein nemafuta.

Mhando dzakasiyana dzemabhanana dziripo, izvo zvinoita kuti saizi neruvara zvisiyane. Bhanana riri pakati nepakati (118 gramu) rine mazana zana macalorie.

Bhanana riri pakati nepakati rinewo zvinovaka muviri zvinotevera ():

• Potassium: 9% yeiyo RDI.
• Vhitamini B6: 33% yeiyo RDI.
• Vhitamini C: 11% yeiyo RDI.
• Magnesium: 8% yeiyo RDI.
• Mhangura: 10% yeiyo RDI.
• Manganese: 14% yeiyo RDI.
• Fiber: 3.1 magiramu.

Mabhanana ane zvimwe zvinobatsira zvinomera zvemushonga uye antioxidants zvakare, kusanganisira dopamine nekatekin (, 3).

Kuti uwane rumwe ruzivo nezve zvinovaka muviri mumabhanana, chinyorwa ichi chine zvese zvaunoda kuti uzive.

Bhanana sosi yakanaka yezvinhu zvinovaka muviri, zvinosanganisira potasium, vhitamini B6, vhitamini C uye faibha. Izvo zvinewo akasiyana antioxidants uye zvinomera zvinomera.

Mabhanana akakwirira muFibre uye Resistant Starch

Fiber zvinoreva macarbs asingakwanise kugayiwa mudenga rekumusoro rekugaya.

Yakakwira fiber kudya kwakabatanidzwa kune akawanda hutano mabhenefiti. Bhanana rega rega rine anenge magiramu matatu, zvinovaita fosi yakanaka (, 4).

Mabhanana eGreen kana asina kuibva akafuma starch isingagadzike, mhando yeakagayidhaidhi asingagayike anoshanda kunge fiber. Iyo yakasvibira iyo bhanana iri, iyo huru zvirimo zvemushonga starch (5).

Resistant starch yakabatanidzwa kune akati wandei mabhenefiti ehutano (,,,,,,,):

• Kuvandudzwa kwehutano hwekoloni.
• Kuwedzera kwekunzwa kwekuzara mushure mekudya.
• Yakaderedzwa insulin kudzivisa.
• Deredza mashuga eropa mushure mekudya.

Pectin ndeimwe mhando ye fiber yekudya inowanikwa mumabhanana. Pectin inopa chimiro chechimiro kumabhanana, ichivabatsira kuchengeta chimiro chavo.

Kana mabhanana akurisa, ma enzymes anotanga kutyora pectin uye muchero unova munyoro uye mushy (13).

Pectins inogona kudzikisira kudya uye kuenzanisa mashuga eropa mushure mekudya. Vanogona zvakare kubatsira kudzivirira kubva kune cancer cancer (,,,,).

Mabhanana ane fiber yakawanda. Mabhanana asina kuibva akapfuma mune isingagadzi starch uye pectin, iyo inogona kupa akawanda hutano mabhenefiti.

Mabhanana Anobata Sei Kurasikirwa Nehuremu?

Hapana chidzidzo chakaongorora mhedzisiro yemabhanana pakurera uremu.

Zvisinei, kumwe kuongorora kwevanhu vakafuta, vane chirwere cheshuga vakaongorora kuti mabhanana asina kuibva sei starch (yakakwira inodzivirira starch) yakakanganisa huremu hwemuviri uye insulin senzwi.

Vakaona kuti kutora makumi maviri nemana magiramu ebhanana starch zuva rega rega kwemavhiki mana kwakakonzera kuonda kwe2.6 lbs (1.2 kg), ukuwo ichivandudza insulin sensitivity ().

Zvimwe zvidzidzo zvakare zvakabatanidza kudyiwa kwemichero kune kurasikirwa uremu. Chibereko chakakwirira mu fiber, uye yakakwira fiber kudya kwave kuchisanganiswa nehuremu hwehuremu hwemuviri (,,).

Zvakare, isingagumi starch yakagamuchira kumwe kutarisirwa munguva pfupi yapfuura sehuremu hwekurasikirwa hushamwari ().

Zvinogona kubatsira pakurasikirwa nehuremu nekuwedzera kuzara uye kudzikisira kudya, nekudaro kubatsira vanhu kudya mashoma macalorie (,).

Kunyangwe pasina zvidzidzo zvakaratidza kuti mabhanana per se kukonzera kuonda, ivo vane akati wandei zvivakwa izvo zvinofanirwa kuvaita iwo ekuremerwa kurasikirwa uremu chikafu chinoshamwaridzika.

Izvo zviri kutaurwa, mabhanana haasi chikafu chakanaka cheakaderera-carb chikafu. Bhanana riri pakati nepakati rine 27 gramu e carbs.

Iyo fiber yezvinhu zvemabhanana inogona kukurudzira kuonda nekuwedzera kunzwa kwekuzara uye kudzikisira kudya. Zvisinei, iyo yakakwira carb yemabhanana inoita kuti ive isina kukodzera kune yakaderera-carb chikafu.

Mabhanana Akakwira muPotassium

Mabhanana ndiwo manyuko makuru ezvekudya mu potassium.

Rimwe bhanana riri pakati nepakati rine 0.4 gramu ye potassium, kana 9% yeRDI.

Potassium inokosha zvicherwa izvo vanhu vazhinji vasiri kuwana zvakakwana. Inoita basa rakakosha mukumanikidza kweropa uye neitsvo basa (24).

Kudya kwe potassium-kwakapfuma kunogona kubatsira kudzikisa BP uye kunokanganisa hutano hwemwoyo. Chikafu chepamusoro che potassium chakabatana nenjodzi yakadzikira yehosha yemwoyo (,,).

Mabhanana ane potassium yakawanda, iyo inogona kubatsira kudzikisa BP uye kudzikisa njodzi yehosha yemwoyo.

Bhanana Iinewo Yakashongedzwa Mari YeMagnesium

Bhanana sosi yakanaka yemagnesium, sezvo iine 8% yeiyo RDI.

Magnesium chinhu chakakosha kwazvo mumaminerari mumuviri, uye mazana emaitiro akasiyana anoda kuti ishande.

Kudya kwakanyanya kwemagesium kunogona kuchengetedza mamiriro akasiyana siyana, kusanganisira kuwedzerwa kweropa, chirwere chemwoyo uye mhando 2 chirwere cheshuga (, 29).

Magnesium inogona zvakare kutora chinobatsira muhutano hwepfupa (,,).

Bhanana sosi yakanaka ine magnesium, chicherwa chinotamba mazana emabasa mumuviri. Magnesium inogona kudzivirira kubva kuchirwere chemoyo uye mhando 2 chirwere cheshuga.

Mabhanana Anogona Kuva Nemabhenefiti eDigestive Hutano

Asina kuibva, mabhanana girini akapfuma mune isingagadzi starch uye pectin.

Aya makomponi anoita se prebiotic michero, iyo inodyisa hushamwari hutachiona mugadziriro yekugaya ().

Izvi zvinovaka muviri zvinoviriswa neabacteria ane hushamwari mukoloni, ayo anogadzira butyrate ().

Butyrate ipfupi-cheni yakakora acid iyo inobatsira kune kugaya hutano. Izvo zvinogona zvakare kudzora njodzi yekenza yemukenza (,).

Asina kuibva, mabhanana girini akapfuma mune isingagadzi starch uye pectin, iyo inogona kukurudzira kugaya kwehutano uye kudzikisira njodzi yekenza yemukondoni.

Mabhanana Akachengeteka Kune Vanorwara Neshuga Here?

Pfungwa dzakasanganiswa nezvekuti mabhanana akachengeteka here kune vanhu vane chirwere cheshuga, sezvo iwo aine starch uye shuga.

Zvisinei, ivo vachiri kuisa pasi kusvika pakati nepakati pane glycemic index, iyo inotarisa kuti chikafu chinokanganisa sei kuwedzera kweshuga yeropa mushure mekudya.

Mabhanana ane glycemic index kukosha kwe42-62, zvichienderana nekuibva kwavo (37).

Kudya zviyero zvakaenzana zvemabhanana zvinofanirwa kuve zvakachengeteka kune vanhu vane chirwere cheshuga, asi vangangoda kudzivirira kudya huwandu hwakawanda hwemabhanana akaibva zvakakwana.

Uyezve, zvinofanirwa kucherechedzwa kuti vanhu vane chirwere cheshuga vanofanira kugara vaine chokwadi chekutarisa mashuga eropa ravo nekuchenjera mushure mekudya chikafu chakazara mu carbs neshuga.

Kudya mwero wakaenzana webhanana hakufanirwe kukwidza huwandu hweshuga yeropa zvakanyanya. Nekudaro, vanhu vane chirwere cheshuga vanofanirwa kungwarira nemabhanana akaibva zvakakwana.

Mabhanana Ane Hutano Husingafadzi Here?

Mabhanana anoita kunge asina mhedzisiro yakaipa.

Nekudaro, vanhu vari allergiki kune latex vanogona zvakare kuve serengeria kumabhanana.

Zvidzidzo zvakaratidza kuti kwakakomberedza 30-50% yevanhu vane allergiki kune latex zvakare vane hanya nezvimwe zvekudya zvemiti ().

Mabhanana anoita kunge asina chero hutano husinga zivikanwe, asi anogona kukonzeresa kugadzikana mune vamwe vanhu vane latex allergies.

Kufanana Nezvibereko Zvizhinji, Mabhanana Ane Hutano Hukuru

Mabhanana ane hutano hwakanyanya.

Izvo zvine fiber, potasium, vhitamini C, vhitamini B6 uye akati wandei mamwe anobatsira emiti makomponi.

Izvi zvinovaka muviri zvinogona kuve nezvakawanda zvakanakira hutano, senge hwekugaya uye hutano hwemwoyo.

Kunyangwe mabhanana asina kukodzera pane yakaderera-carb chikafu uye anogona kukonzera matambudziko kune vamwe vane chirwere cheshuga, zvakazara iwo chikafu chinoshamisa zvine hutano.