Plantains: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• 1. Inovaka muviri
• 2. Kugaya kudya
• 3. Kutarisira uremu
• 4. Yakakwirira muma antioxidants
• 5. Yakanakira moyo wako
• 6.Asiyana-siyana (kunge mbatatisi!)
• Kwaungavawana

Mhedziso

Midziyo ndiyo inotapira zvishoma, nyeredzi yakaenzana nebhanana. Mabhanana anotapira, dzimwe nguva anonzi "mabanana emadhizeti" anonyanya kufarirwa muUnited States neEurope, asi mapurainan ndiyo yakakosha zvakanyanya kune vanhu vari munzvimbo dzinopisa.

Kusiyana nemabanana emadhizeti, mapurainini anogara achibikwa asati adya. Muchokwadi, ivo vanonanzva zvakashata zvakasvibirira, saka usanyengerwa neyakafanana-mabhanana maficha.

Mbeu dzakabikwa zvine hutano hwakafanana chaizvo nembatatisi, zvine hungwaru, asi zvine mamwe mavhitamin nemamineral. Iyo ipfuma sosi ye fiber, mavitamini A, C, uye B-6, uye zvicherwa magnesium uye potasium.

Izvi zvakavanzika zvechikafu zvinogutsa rwendo rwekudya kwako. Verenga pamusoro kuti udzidze kuti sei.

1. Inovaka muviri

Midziyo michero yakapfuma yemakabohydrate akaomesesa, mavhitamini, uye mamineral, uye ari nyore kugaya. Sechikafu chekudya, mapenaini anga ari iwo mutengo mukuru wemamiriyoni evanhu kwemazana emakore.

Heano akakosha eimwe mukombe wemakeke yero yakabikwa (139 magiramu), sekureva kweUnited States department rezvekurima (USDA). Nutrition ichasiyana pakubika maitiro.

Midzi yekudyara yakashata sosi yemapuroteni nemafuta, saka zvinongomiririra chikamu chimwe chete chehutano, chakaringana chikafu - chakafanana nezviyo zvakawanda muUnited States.

2. Kugaya kudya

Fiber yakakosha nekuti inokurudzira ura kugara. Fibha inonyorovesa chigaro chako uye inowedzera kukura kwayo nekurema.

Maturu ane bulky ari nyore kupfuudza uye nekudaro kudzivirira kuvharirwa.

Kudya chikafu chepamusoro-fiber kunogona zvakare kudzora njodzi yako yemamorrhoid uye mahombodo madiki mumatumbu ako makuru anozivikanwa se diverticular chirwere. Fibha inowedzerawo kuzara, inononoka kugaya, uye inogona kubatsira kubata cholesterol.

3. Kutarisira uremu

Carbohydrate haisi hachisi chinhu chakashata chekutarisira uremu sekutenda kunoita vanhu vazhinji. Iyo faibha uye starch inowanikwa mumapainini akaomarara carbs.

Fiber uye yakaoma carbs haigadzirisike uye inononoka kugayiwa kupfuura ma carb akareruka anowanikwa mune zvakagadziriswa chikafu. Ivo vanokuchengeta iwe uzere uye uchigutsikana kwenguva yakareba mushure mekudya, izvo zvinogona kureva kushomeka kunwa pane zvisina kunaka chikafu.

4. Yakakwirira muma antioxidants

Midziyo ine huwandu hwakawanda hwehuwandu hwezuva nezuva hwevhitamini C yako mukapu imwechete. Vitamin iyi inoshanda se antioxidant iyo inogona kubatsira kuwedzera immune system yako.

Seye antioxidant, inogona kuchengetedza muviri wako kukuvara kwakasununguka kwakanyanya uko kwakabatana nekukwegura, chirwere chemwoyo, uye kunyangwe mamwe marudzi ekenza.

Zvidzidzo zvakawana hukama hwakapesana pakati pevhitamini C kudya uye mapapu, zamu, colon, dumbu, esophagus, uye mamwe marudzi ekenza.

Vanhu vane gomarara vakawanikwawo vaine huwandu hwepasi muplasma yevhitamini C.

5. Yakanakira moyo wako

Iyo yakawandisa potasium inowanikwa mumasainini yakakosha pakuchengeta masero uye mvura yemuviri inodzora kurova kwemoyo wako uye kuwedzerwa kweropa.

Iyo fiber mune mapurainese inobatsirawo kudzikisa cholesterol yako, iyo inozo chengeta moyo wako uchishanda zvakanyanya.

6.Asiyana-siyana (kunge mbatatisi!)

Iwe unogona kazhinji kusangana nemapurainini akaomeswa uye akanyoroveswa mugirizi sedivi dhishi muresitorendi, pamwe kutopurwa nekirimu yakasviba. Kunyangwe vachiravira zvinoshamisa, mapurainini akaomeswa haisi sarudzo chaiyo kana yakabikwa mumafuta asina hutano.

Zvirinani kufunga nezvemapurini semushonga une sitachi kana kutsiva matapiri. Mavara avo uye hunyoro hwekunaka zvinopenya chaizvo kana zvabikwa kana kubikwa.

Iwe unogona kuisa mapurainia sechikamu chenyama- kana nyama yemidziyo-inoshamwaridzika (seizvi!) Kana kuikisa pamwe chete nehove.

Midzi yekudyara ndiyo yakasarudzika sarudzo ye-gluten-isina kana paleo-inoshamwaridzika mapapiro, kunge paleo mapanikake. Kana iwe uchinzwa zvakanyanya kushamisika, edza akaibva mapainini arepas kana boronía (mashed plantain uye eggplant).

Kwaungavawana

Zvirimwa zvinokura munzvimbo dzinopisa pasi rese kubva kuCentral neSouth America kusvika kuCaribbean, Africa, uye Southeast Asia. Sechirimwa chisingaite, mapurani anowanikwa gore rese.

Ivo vanoonekwa sechikafu chekudya mumatunhu mazhinji, ichipa yakakosha sosi yemakorori kune vanhu vari munzvimbo dzinopisa.

Neraki, mapurani anogona kuwanikwa nyore nyore muzvitoro nezvitoro. Kunyangwe iri yakawanda kupfuura zvingangoita yako yeketani grocery cheni inotakura mapenji, kana iwe uchinetseka kuzviwana, edza chiLatin kana chitoro cheAsia.

Imwezve yekuwedzera: Midziyo yakachipa! Kufanana nemabhanana, iwe unogona kazhinji kuwana hushoma hwemapurainini kune isingasviki dhora.

Jacquelyn Cafasso anga ari mumunyori uye muongorori wezvekutsvagisa munzvimbo yehutano neyemishonga kubvira paakapedza degree nebiology kubva kuCornell University. Chizvarwa cheLong Island, NY, akatamira kuSan Francisco apedza koreji achibva atora chinguva chidiki kuti afambe nyika. Muna 2015, Jacquelyn akatama kubva kuzuva reCalifornia achienda kuzuva Gainesville, Florida, kwaanenge aine maeka manomwe nemiti yemichero makumi mashanu. Anoda chokoreti, pizza, kukwira makomo, yoga, nhabvu, uye capoeira yeBrazil. Bata naye pa LinkedIn.