Yakawanda Sei Mabhanana Unofanirwa Kudya Nezuva?

Zvemukati

• Mabhanana ane hutano hwakanyanya
• Yakadzika kwazvo mumapuroteni nemafuta
• Zvakawandisa zvechinhu chakanaka
• Mabhanana mangani aunofanira kudya?
• Chinokosha

Mabhanana chibereko chakakurumbira - uye hazvishamise kuti nei. Izvo zviri nyore, zvakasiyana-siyana, uye chinhu chinonyanya kudyiwa mumakicheni mazhinji pasi rese.

Kunyangwe mabhanana ari akagwinya, ane chikafu-chakakora chikafu, kudya zvakawandisa kunogona kukuvadza.

Ichi chinyorwa chinoongorora mangani mabhanana aunofanira kudya pazuva.

Mabhanana ane hutano hwakanyanya

Mabhanana anonaka sekukodzera kwawo, asi kukosha kwawo kwekudya zvinova izvo zvinoita kuti apenye.

Iwo manyuko akanaka ezvakawanda zvakakosha zvinovaka muviri, zvinosanganisira manganese, potasium, uye mavhitaminzi C neB6.

Bhanana iri pakati nepakati, nyowani (118 magiramu) inopa zvinotevera zvinovaka muviri ():

• Makorori: 105
• Carbs: 27 magiramu
• Fiber: 3 magiramu
• Mafuta: 0.3 magiramu
• Mapuroteni: 1 gramu
• Vhitamini C: 17% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini B6: 22% yeiyo DV
• Potassium: 12% yeiyo DV
• Manganese: 16% yeiyo DV
• Magnesium: 8% yeiyo DV

Mabhanana anewo akasiyana makomponi emiti anogona kudzora kushushikana, kuzvimba, uye njodzi yako yezvirwere zvisingaperi ().

Sangano reWorld Health Organisation (WHO) rinokurudzira kudya kanokwana mishanu yemichero nemiriwo pazuva. Kuwedzera mabhanana pane ako echinyakare inzira yakanaka yekusimudzira kudya kwako kwemichero yakazara nekusimudzira hutano hwako hwese ().

Mabhanana anotakura akasiyana mavitamini akakosha, zvicherwa, uye hutano-hunosimudzira zvirimwa zvemiti.

Yakadzika kwazvo mumapuroteni nemafuta

Iyo yakawanda kwazvo macalorie mumabhanana anouya kubva ku carbs. Ivo vanongopa mashoma mashoma eeprotein uye mafuta.

Muchokwadi, mapuroteni nemafuta zvakasanganiswa zvinoumba isingasviki 8% yehuwandu hwekoriori yezvinhu zvebhanana ().

Mapuroteni chinhu chakakura chechimiro chemuviri wako, uye chinodiwa kuitira kushanda zvakanaka kwekudzivirira, kugadziriswa kwemasuru, kuvaka mhasuru, uye hutano hwepfupa ().

Zvichakadaro, mafuta anopa simba, anobatsira nekutorwa kwemafuta anonyungudika-mafuta, uye anoita basa mukugadzirwa kwehomoni uye hutano hwehuropi (,,).

Nekuti mabhanana anoshaya izvi zvakakosha zvinovaka muviri, haasimukire zvakanaka pachawo sekudya kwakakwana kunovaka muviri.

Kana bhanana iri yako yaunowanzoenda-kunodya, funga kuibatanidza neinowana mafuta ane hutano uye mapuroteni, senge nzungu ruomba, mawandnuts mashoma, kana zai rakabikwa, kuti riite riwedzere hutano hwakaringana.

Mabhanana akasikwa akaderera kwazvo muprotein nemafuta. Nekudaro, ivo havaiti kudya kwakaringana zvakakwana kana chikafu chinonaka pachavo.

Zvakawandisa zvechinhu chakanaka

Mabhanana anowedzera zvine hutano kune chero chikafu, asi zvakawandisa zvechero chikafu - kusanganisira mabhanana - zvinogona kukuvadza kupfuura kunaka.

Mabhanana haawanzofungidzirwa seakakwira-koriori chikafu. Zvisinei, kana tsika yako yebhanana iri kuita kuti iwe udye macalorie kupfuura izvo zvinoda muviri wako, zvinogona kutungamira mukukanganisa uremu.

Uyezve, pamusoro pe90% yemakorori mumabhanana anouya kubva ku carbs

Mumabhanana asina kuibva kana girini, sosi huru ye carbs inouya kubva ku starch. Sezvo muchero unoibva, starch rinochinja kuva shuga. Nekudaro, panguva iyo bhanana rako raibva raikwana kudya, chikamu chikuru chemakori chingangove chiri kuuya kubva pashuga (8).

Carb pamusoro-kudyiwa - pasina kuenzanisa ne mapuroteni uye mafuta ane hutano - zvinogona kuita kuti shuga yeropa ive yakaoma kune avo vane mamiriro eropa, akadai seshuga kana prediabetes ().

Pamusoro pezvo, kudya mabhanana akawandisa kunogona kutungamira kukushomeka kwehutano, kunyanya kana usiri kugadzira nzvimbo yezvikafu zvine zvinovaka muviri mabhanana ari kushomeka, senge protein, mafuta, calcium, vitamini D, uye iron.

Kudya mabhanana akawandisa kunogona kukanganisa hutano, sekuwedzera huremu, kudzora shuga muropa, uye kushomeka kwehutano.

Mabhanana mangani aunofanira kudya?

Kuenzanisa uye kusiyanisa zviratidzo zvehutano hwakanaka.

Muviri wako hurongwa hwakaomarara hunoda mhando zhinji dzeuturu kuti ushande nemazvo. Nzira yakanakisa yekuona kuti uri kuwana zvese zvinodiwa nemuviri wako kudya chikafu chakasiyana kubva muboka rega rega rekudya.

Iko hakuna chaiyo nhamba yemabhanana ayo anozvigadzira iwo akanaka kana akaipa. Izvo chaizvo zvinoenderana neyako yakasarudzika koriori uye zvinovaka muviri zvinodiwa.

Pfungwa, unogona kudya mabanana akawanda sezvaunoda, chero bedzi usiri kunyanya kushandisa macalorie, kubvisa zvimwe zvekudya uye zvinovaka muviri izvo zvinoda muviri wako, kana kukuvadza hutano hwako neimwe nzira.

Izvo zvakati, rimwe chete kana maviri mabhanana pazuva angangotorwa seanodya zvine mwero kune vanhu vazhinji vane hutano.

Usakanganwa kusanganisa zvakasiyana siyana zvezvimwe zvinovaka-dense michero, miriwo, mapuroteni akaonda, uye mafuta ane hutano.

Kudzidzira zvine mwero ndiyo nzira yakanakisa yekukohwa zvakanakira mabhanana. Imwe kana maviri mabhanana pazuva angangodaro akanaka kune vanhu vazhinji vane hutano. Ita shuwa kuti chikafu chako chakaringana nekusanganisirawo zvimwe zvekudya zvinopa zvinovaka izvo zvinoshayikwa nemabhanana.

Chinokosha

Bhanana ndeimwe yemichero inozivikanwa kwazvo pasirese.

Iwo akazara akakosha zvinovaka muviri, asi kudya zvakawandisa zvinogona kupedzisira zvaita zvinokuvadza kupfuura kunaka.

Zvakawanda zvechero chikafu chimwe chete chinogona kukonzera kuwedzera uremu uye kushomeka kwehutano.

Imwe kana maviri mabhanana pazuva anoonekwa seanodya zvine mwero kuvanhu vazhinji vane hutano.

Ive neshuwa yekudya uyu muchero sechikamu chekudya kwakaringana iyo inopa zvese zvinovaka muviri izvo muviri wako unoda.