11 hutano mabhenefiti emabhanana uye maitiro ekudya

Zvemukati

• Banana ruzivo rwehutano
• Maitiro ekudya bhanana
• Kudya mabhanana usina mafuta
• Mapepa ane bhanana
• 1. Banana risina shuga rinokwana keke
• 2. Banana Smoothie

Iyo bhanana chibereko chetropiki chakapfuma mumahydrohydrate, mavitamini uye zvicherwa izvo zvinopa akati wandei mabhenefiti ehutano, senge kuverengera simba, kuwedzera kunzwa kwekugutsikana uye kugarika.

Chibereko ichi chakachinjika, chinogona kudyiwa chakaibva kana chegirinhi, uye hunhu hwazvo hunogona kusiyana, kunyanya padanho rekugaya. Chibereko ichi chinogonawo kudyiwa chisina kubikwa kana kubikwa, chakazara kana chakazurwa uye choshandiswa mukugadzira madhishi anotapira kana mumasadza.

Kugara uchidya mbatatisi kunogona kuve nezvakawanda zvakanakira hutano, kusanganisira:

1. Mutemo wemuviri, sezvo iine hupfumi hwakawanda mukubatsira kurapa kuzvimbirwa, kunyanya kana ichinge yaibva yaibva, nemanyoka, painodyiwa yakasvibira;
2. Kuderedza kudya, sezvo ichiwedzera satiety nekuti yakafuma mune fiber, kunyanya kana iri greener;
3. Inodzivirira mhasuru kurwadza, sezvo iri yakapfuma mu potassium uye magnesium, zvakakosha mamineral emhasuru hutano uye budiriro;
4. Kuderedza BP, sezvo iri yakawanda mu magnesium uye potasium, iyo inobatsira kusunungura tsinga dzeropa;
5. Inovandudza mafungiro uye inobatsira kurwisa kushushikana, nekuti iine tryptophan, amino acid iyo inotora chikamu mukuumbwa kwemahormone anovandudza mamood uye anobatsira kuzorora, pamwe ne magnesium, inova iyo mineral iri munzvimbo dzakadzika dzevanhu vane kushushikana;
6. Kusimbisa immune system, sezvo yakafuma muvhitamini C, yakasimba antioxidant, uye vhitamini B6, iyo inofarira kuumbwa kwemasoja ekudzivirira uye masero ekudzivirira;
7. Kudzivirira kukwegura kusati kwasvikanekuti inokurudzira kuumbwa kwe collagen uye yakafuma mune antioxidants, mukuwedzera pakusimudzira kupora;
8. Inobatsira kudzora cholesterol uye inochengetedza hutano hwemwoyo, nekuti yakafuma mumicheka inoshanda nekudzikisa kufefetwa kwecholesterol padumbu remukati, uye zvirimo potasium, izvo zvakakosha pakushanda kwemoyo uye zvinobatsira kudzikisa njodzi yekubatwa nehana;
9. Kenza yekenza yekudzivirira, yekuve akapfuma mune yakasungunuka uye isingaputsike tambo uye ma antioxidants, ayo anobatsira kuchengetedza dumbu kugaya system;
10. Inopa simba rekuita zviitiko zvemuviri, nekuti ndiyo sosi yakanaka kwazvo yehydrohydrate uye inogona kudyiwa usati waekisesaiza;
11. Kudzivirira gastric ulcer kuumbwa, sezvo mabhanana aine chinhu chinozivikanwa seleukocyanidin, flavonoid iyo inowedzera kuwanda kweiyo mucosa wekugaya uye isina simba acidity.

Musiyano uripo pakati pemabanana akaibva neakasvibirira ndewekuti iwo ekupedzisira ane huwandu hwakawanda hwefibre, zvese zvisingasungunuke uye zvinogadziriswa (kunyanya pectin). Sezvo bhanana rinoibva, huwandu hwefibisi hunodzikira uye hunove mashuga echisikigo muchero.

Banana ruzivo rwehutano

Iyi tafura inotevera ine ruzivo rwehutano kune yega yega 100 g yebhanana rakaibva:

Peji yebhanana ine potasium yakapetwa kaviri uye yakadzikira caloric kupfuura michero pachayo, uye inogona zvakare kushandiswa mumabikirwo akadai sekeke uye brigadeiro.

Kuti uwane mabhenefiti ese ataurwa pakutanga, mabhanana anofanirwa kuverengerwa mune chikafu chine hutano uye chakaringana.

Maitiro ekudya bhanana

Chikamu chakakurudzirwa chemuchero uyu 1 bhanana diki kana 1/2 bhanana pazuva.

Panyaya yevanhu vane chirwere cheshuga, zvinokurudzirwa kuti bhanana riite rakasvibira pane kuibva, sezvo huwandu hweshuga kana hwasvibirira hushoma. Uye zvakare, kune zvakare girini bhanana biomass uye girini bhanana furawa, iyo inogona zvakare kushandiswa kwete chete nevanhu vane chirwere cheshuga, asiwo kudzivirira kupatira, kufarira uremu uye kudzora chirwere cheshuga.

Ona maitiro ekugadzira uye nguva yekushandisa green green biomass.

Kudya mabhanana usina mafuta

Kuti udye mabhanana usina kuwedzera huremu, zvakakosha kuasanganisa nechikafu chiri manyuko epuroteni kana mafuta akanaka, senge anotevera mabatanidzwa.

• Banana nenzungu, chestnuts kana nzungu ruomba, ayo manyuko emafuta akanaka uye B mavitamini;
• Banana rakakwenenzverwa neoats, sezvo oats ane hupfumi mumicheka inobatsira kudzora mhedzisiro yeshuga yebhanana;
• Banana rakarohwa nechidimbu chechizi, sezvo chizi yakafuma mumapuroteni nemafuta;
• Banana dhizeti yekudya kukuru, nekuti kana uchidya huwandu hwakanaka hwesaladhi uye nyama, huku kana hove, macarbhohydrate ebhanana haamutse kugadzirwa kwemafuta emuviri.

Pamusoro pezvo, mamwe matipi ndeyekudya mabhanana mu pre kana post-Workout uye sarudza madiki uye kwete akaibva mabanana, sezvo iwo asingazopfuma mune shuga.

Mapepa ane bhanana

Mimwe nzira yekubika iyo inogona kugadzirwa nemabhanana ndeiyi:

1. Banana risina shuga rinokwana keke

Iri keke isarudzo huru kuti ishandiswe muzvikafu zvine utano, uye inogona zvakare kudyiwa zvishoma nevanhu vane chirwere cheshuga.

Zvisungo:

• 3 mabhanana ari pakati nepakati
• 3 mazai
• 1 mukombe yakakungurutswa oats kana oat bran
• 1/2 mukombe mazambiringa akaomeswa kana mazuva
• 1/2 mukombe wemafuta
• 1 tablespoon sinamoni
• 1 pasipuni isina kudzika mbiriso

Kugadzirira modhi:

Rova zvese mu blender, dururira mukanyiwa pamusoro pekapu yakazorwa uye uende nayo kune yepakati preheated hovhoni kwemaminitsi makumi matatu kana kusvika muzino wabuda waoma, zvichiratidza kuti keke rakagadzirira

2. Banana Smoothie

Vitamin iyi inogona kushandiswa senge yakakura pre-Workout, sezvo yakafuma musimba uye makabhohaidhiretsi ayo anokuchengeta uchienderera mukuita kwako kwese kwemuviri.

Zvisungo:

• 1 bhanana iri pakati
• 2 mashupuni eoats
• 1 tablespoon nzungu ruomba
• 200 ml yemukaka unotonhora

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender uye unwe nekukasira.

Tarisa vhidhiyo inotevera uye uone kuti ndezvipi zvimwe zvekudya zvinovandudzawo manzwiro: