6 mabhenefiti akakura eupfu hwebhanana girini uye kuti ungaigadzira sei pamba

Zvemukati

• Nzira yekugadzira hupfu bhanana bhuruu
• Kushandisa sei
• 1. Banana keke nemazambiringa akaomeswa
• 2. Pancake nefurawa yebhanana yakasvibira
• Ruzivo rwehutano

Hupfu hwebhanana hwakasvibirira hwakapfuma nefibre, ine yakaderera glycemic index uye ine huwandu hwakawanda hwevhitamini nemaminerari uye, nekudaro, inoonekwa seyakanaka yekudya yekuwedzera, sezvo ichigona kuve nezvakawanda zvakanakira hutano.

Nekudaro, nekuda kwehunhu hwayo uye kuumbwa, hukuru hunobatsira hutano hwehupfu hwebhanana girini ndewe:

1. Inobatsira iwe kurasikirwa uremu nekuti inopedza nzara uye inoita kuti chikafu chigare mudumbu chakareba;
2. Inobatsira kudzora chirwere cheshuga nekuti ine yakaderera glycemic index uye yakafuma mune fiber, iyo inodzivirira eropa glucose spikes;
3. Inovandudza hutumbo hwekufamba nekuti ine isina shinda tambo, iyo inowedzera fecal keke, ichirerutsa kubuda kwayo;
4. Inoderedza cholesterol uye triglycerides Nekuti zvinofarira aya mamorekuru kujoina tsvina, kubviswa mumuviri;
5. Inofarira kudzivirira kwomuviri nekuti nematumbu achishanda mushe, anogona kuburitsa mamwe maseru ekudzivirira;
6. Rwisa kusuwa uye kushushikananekuda kwekuvapo kwe potassium, fibers, zvicherwa, mavitamini B1, B6 uye beta-carotene iyo yainayo.

Kuti uwane izvi zvese mabhenefiti, zvinokurudzirwa kuti ugare uchidya hupfu bhanana hwakasvibira uye uchitevera kudya kunovaka muviri, uine mafuta mashoma neshuga, uye kudzidzira kurovedza muviri nguva dzose.

Nzira yekugadzira hupfu bhanana bhuruu

Hupfu hwebhanana hwakasvibira hunogona kugadzirwa zviri nyore kumba, zvinongoda mabhanana girini chete egirini.

Kugadzirira modhi

Cheka mabhanana muzvidimbu zvepakati, uzviise padivi nepani uye woisa muchoto pane tembiricha yakadzika, kuti usazvipisa. Siya kusvikira zvidimbu zvaoma, zvichinyanya kupunzika muruoko rwako. Bvisa kubva muchoto uye bvumira kuti itonhorere kukamuri tembiricha. Mushure mekutonhora zvakakwana, isa zvimedu mu blender ndokurova mushe kusvikira yava furawa. Simudza kusvikira upfu hwacho hukobvu hwaunoda uye chitoro mumudziyo wakaoma uye uvhare.

Iyi furawa yebhanana yakasvibirira inogadzirwa inosvika mazuva makumi maviri uye haina guteni.

Kushandisa sei

Huwandu hwezuva nezuva hweupfu bhanana hwakasvibira hunogona kudyiwa hunosvika pamakumi matatu magiramu, anoenderana nepuniki imwe nehafu yeupfu. Imwe nzira yekushandisa furawa yebhanana kuwedzera kapuni imwe yeupfu bhanana yakasvibira yogati, michero kana michero mavitamini, semuenzaniso.

Uye zvakare, sezvo isina hunhu hwakasimba, hupfu bhanana hwakasvibira hunogona zvakare kushandiswa kutsiva hupfu hwegorosi mukugadzirira makeke, muffin, makuki uye mapekeki.

Izvo zvakakoshawo kuti uwedzere kushandiswa kwemvura kuve nechokwadi chekuti fecal keke yakanyoroveswa zvakanaka uye kubviswa kwayo kuri kufambiswa.

1. Banana keke nemazambiringa akaomeswa

Iri keke rine hutano uye harina shuga, asi rinotapira nenzira kwayo nekuti rine mabanana akaibva uye mazambiringa akaomeswa.

Zvisungo:

• 2 mazai;
• 3 maspuniji ekokonati mafuta;
• 1 1/2 mukombe weupfu bhanana girini;
• 1/2 mukombe weoat bran;
• 4 mabhanana akaibva;
• 1/2 mukombe wemazambiringa akaomeswa;
• 1 pini yesinamoni;
• 1 teaspoon kubika muto.

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa, uchiisa mbiriso pakupedzisira, kusvikira zvese zvafanana. Tora uende nayo kuchoto kuti ubike kwemaminetsi makumi maviri kana kusvika yapfuura iyo bvunzo yezino.

Yakanakira kuisa keke muzvidimbu zvidiki kana patireyi kugadzira muffin nekuti haikure zvakanyanya uye ine mukanyiwa wakakora zvishoma pane zvakajairwa.

2. Pancake nefurawa yebhanana yakasvibira

Zvisungo:

• 1 zai;
• 3 maspuniji ekokonati mafuta;
• 1 kapu yeupfu bhanana girini;
• 1 girazi remombe kana mukaka weamondi;
• 1 spoon yembiriso;
• 1 pini yemunyu uye shuga kana stevia.

Kugadzirira modhi:

Rova zvese zvinosanganisa nemusanganisi uye wozogadzira pancake yega yega nekuisa padiki mukanyiwa mukapu kadikidiki kakazorwa mafuta ekokonati. Pisa mativi ese epancake uye wozoshandisa michero, yogati kana chizi, semuenzaniso, sekuzadza.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza kukosha kwehutano kunowanikwa muupfu bhanana girini: