7 Tsvuku Banana Bhenefiti (Uye Maitiro Avanosiyana Nemajena)

Zvemukati

• 1. Ine Zvakawanda Zvinovaka Uturu
• 2.May Kuderedza Ropa Kudzvinyirira
• 3. Tsigira Eye Health
• 4. Akapfuma muAntioxidants
• 5. Inogona Kutsigira Yako immune System
• 6.May Kuvandudza Digestive Utano
• Iine Prebiotic
• Kwakanaka Chitubu cheFibre
• 7. Inonaka uye Nyore Kuwedzera kune Kudya Kwako
• Tsvuku vs. Yeruva Bhanana
• Icho Chinokosha

Kune mhando dzinopfuura chiuru dzakasiyana dzemabhanana pasi rese (1).

Bhanana dzvuku idiki rebhanana rinobva kuSoutheast Asia rine ganda dzvuku.

Ivo vakapfava uye vane hwema hwekutapira kana hwaibva. Vamwe vanhu vanoti vanonanzva sebhanana renguva dzose - asi nekarunako kekutapira ka raspibheri.

Ivo anowanzo shandiswa mumadhiri asi akabatana zvakanaka nemidziyo inonaka, futi.

Bhanana tsvuku rinopa zvakawanda zvinovaka muviri uye rinogona kubatsira immune system yako, hutano hwemwoyo, uye kugaya.

Heano mabhenefiti manomwe ebhanana dzvuku - uye akasiyana sei neyero.

1. Ine Zvakawanda Zvinovaka Uturu

Kunge bhanana yeyero, mabhanana matsvuku anopa zvinovaka muviri zvakakosha.

Ivo vakanyanya kupfuma mu potasium, vhitamini C, uye vhitamini B6 uye ine huwandu hwakaenzana hwefibre.

Rimwe bhanana dzvuku dzvuku (ma3,5 ounces kana 100 magiramu) rinopa ():

• Makorori: 90 macalorie
• Carbs: 21 magiramu
• Mapuroteni: 1.3 magiramu
• Mafuta: 0.3 magiramu
• Fiber: 3 magiramu
• Potassium: 9% yeReferenzi Mazuva ese Intake (RDI)
• Vhitamini B6: 28% yeiyo RDI
• Vhitamini C: 9% yeiyo RDI
• Magnesium: 8% yeiyo RDI

Bhanana dzvuku dzvuku rinongova nemazana makumi mapfumbamwe emakori uye rine mvura zhinji uye macarbs. Huwandu hwakawanda hwevhitamini B6, magnesium, uye vhitamini C hunoita izvi zvakasiyana siyana zvebhanana kunyanya zvine hutano.

Pfupiso Bhanana dzvuku rakakosha zvekudya. Yakapfuma mune zvakakosha mamineral, vhitamini B6, uye fiber.

2.May Kuderedza Ropa Kudzvinyirira

Potassium iri chicherwa chakakosha kune hutano hwemwoyo nekuda kwebasa rayo mukugadzirisa BP.

Bhanana dzvuku rakapfuma mu potassium - nemuchero mumwe mudiki unopa 9% yeiyo RDI.

Kutsvagurudza kunoratidza kuti kudya zvakapetwa zvakapfuma-zvekudya zvinogona kubatsira kudzikisa kukwira kweropa (,,).

Kuongororwa kwezvidzidzo makumi maviri nezviviri zvakadzorwa zvakawana kuti kudya potasiamu yakadzora systolic yeropa (iyo yepamusoro nhamba yekuverenga) na7 mm Hg. Mhedzisiro iyi yainge yakasimba kune vanhu vaive neBP yakakwira pakutanga kwechidzidzo ().

Imwe yakakosha mamineral ekumanikidza eropa kutonga ndeye magnesium. Rimwe bhanana dzvuku rakatsvuka rinopa zvikamu zvisere kubva muzana zvezvido zvako zvezuva nezuva zveicherwa iyi.

Kuongororwa kwezvidzidzo gumi kwakaratidza kuti kuwedzera yako magnesium kutora ne100 mg pazuva kunogona kudzora njodzi yako yekukwira kweropa nekusvika pa5% ().

Pamusoro pezvo, kuwedzera kudya kwako kwemagnesium uye potasium kunogona kushanda zvakanyanya pakuderedza kuwedzerwa kweropa pane kudyiwa kweimwe chete yemaminerari ().

Pfupiso Bhanana dzvuku dzakapfuma mu potassium uye magnesium. Kuwedzera kunwa kwako kwemaminerari maviri aya kunogona kubatsira kudzikisa BP.

3. Tsigira Eye Health

Bhanana dzvuku rine carotenoids - pigments dzinopa michero peel yavo tsvuku ().

Lutein uye beta carotene ndiwo ma carotenoid maviri mumabhanana matsvuku anotsigira hutano hwemaziso.

Semuenzaniso, lutein inogona kubatsira kudzivirira zvine chekuita nezera macular degeneration (AMD), isingarapike chirwere cheziso uye chinotungamira chinokonzera upofu (,).

Muchokwadi, kumwe kuongorora kweongororo nhanhatu kwakaona kuti kudya chikafu chine lutein kunogona kudzora njodzi yako yekunonoka-zvine chekuita nezera macular degeneration ne26% ().

Beta carotene ndeimwe carotenoid inotsigira hutano hwemaziso, uye mabhanana matsvuku anopa akawanda acho kupfuura mamwe mabhanana ().

Beta carotene inogona kushandurwa kuita vhitamini A mumuviri wako - imwe yeakanyanya mavitamini ehutano hwemaziso ().

Pfupiso Bhanana dzvuku rine carotenoid senge lutein uye beta carotene inosimudzira hutano hwemaziso uye inogona kudzora njodzi yako yekuora kwemacular.

4. Akapfuma muAntioxidants

Kufanana nemimwe michero nemiriwo, mabhanana matsvuku ane zvine simba antioxidants. Muchokwadi, ivo vanopa huwandu hwakawanda hwevamwe ma antioxidants kupfuura yero mabhanana ().

Antioxidants ndiwo makomputa anodzivirira kukuvara kwemaseru kunokonzerwa nema mamorekuru anonzi mahara radicals. Kuwedzeredza mahara radicals mumuviri wako kunogona kutungamira mukusaenzana kunozivikanwa se oxidative kusagadzikana, kunoenderana nemamiriro akaita sehosha yemwoyo, chirwere cheshuga, uye gomarara (,,).

Iwo makuru antioxidants mumabhanana matsvuku anosanganisira ():

• carotenoids
• anthocyanins
• vhitamini C
• dopamine

Aya antioxidants anogona kupa zvinobatsira zvekuchengetedza hutano. Semuenzaniso, kumwe kuongorora kwakarongeka kwakawana kuti chikafu chinodyiwa cheanthocyanins chakaderedza njodzi yecoronary chirwere chemoyo ne9% ().

Kudya michero yakapfuma muma antioxidants - semabhanana matsvuku - kunogona kudzikisa njodzi yako yemamwe mamiriro asingaperi (,).

Pfupiso Bhanana dzvuku rakakwira mune akawanda antioxidants ayo anogona kudzivirira maseru kukuvara kunokonzerwa nemahara radicals uye kudzikisa njodzi yako yezvimwe zvirwere.

5. Inogona Kutsigira Yako immune System

Bhanana dzvuku rakapfuma muvhitamini C uye B6. Izvi zvinovaka muviri zvakakosha kune immune system ().

Rimwe diki bhanana dzvuku rinopa 9% uye 28% yeRDIs yemavitamini C uye B6, zvichiteerana.

Vitamini C inowedzera hutachiona nekusimbisa maseru edziviriro yako. Saizvozvo, kumwe kutsvagurudza kunoratidza kuti kunyangwe kushomeka kwepamuviri kwevhitamini C kunogona kusangana nenjodzi yekuwedzera kwehutachiona (,).

Kunyangwe kushomeka kwevhitamini C kuri kushoma muUnited States - kuchikanganisa vangangoita 7% yevakuru - zvakakosha kuve nechokwadi chekudya kwakakwana ().

Vitamini B6 iri mumabhanana matsvuku inoitawo basa rakakosha mukutsigira immune system yako.

Muchokwadi, kushomeka kwevhitamini B6 kunogona kudzora kugadzirwa kwemuviri wako kwemasero machena eropa uye masoja ekudzivirira chirwere - ese ari maviri anorwisa hutachiona ().

Pfupiso Mabhanana matsvuku ndiwo manyuko akanaka evhitamini C uye vhitamini B6, ayo ari mavitamini anotsigira immune system yakasimba uye anorwisa hutachiona.

6.May Kuvandudza Digestive Utano

Tsvuku mabhanana anotsigira ako ekugaya system nenzira dzakawanda.

Iine Prebiotic

Prebiotic rudzi rwefibre iyo inopa yako inobatsira gut mabhakitiriya. Kunge bhanana yeyero, mabhanana matsvuku ndiwo manyuko makuru e prebiotic fiber.

Fructooligosaccharides ndiwo mhando huru ye prebiotic fiber mumabhanana, asi zvakare iine imwe inonzi inulin ().

Ma prebiotic mumabhanana anogona kudzora kubhururuka, anowedzera mutsauko wehukama hwemabhakitiriya, uye kudzikisira kupatira (,).

Imwe ongororo yakawana kuti kutora magiramu masere eefructooligosaccharides pazuva kwemavhiki maviri kwakakwidziridza huwandu hwevanhu vanobatsira gut utachiona ne10 nguva ().

Kwakanaka Chitubu cheFibre

Rimwe bhanana dzvuku rakatsvuka rinopa magiramu matatu efaibha - ingangoita gumi muzana yeRDI yemuviri uyu.

Dhayeti fiber inobatsira yako yekugaya system ne (,):

• kusimudzira ura hwese
• kuderedza kuzvimba mumatumbu ako
• kukurudzira kukura kweushamwari gut gut bacteria

Uyezve, kudya kwepamusoro-fiber kunogona kuderedza njodzi yako yeInflammatory Bowel Disease (IBD).

Imwe ongororo mumadzimai 170,776 yakawana kuti kudya kwepamusoro-fiber - zvichienzaniswa neakaderera mune fiber - kwakabatana ne40% yakaderedzwa njodzi yechirwere cheCrohn ().

Pfupiso Bhanana dzvuku dzakapfuma muma prebiotic uye fiber, izvo zvinokurudzira zvakakwana kugaya uye zvinogona kudzora njodzi yako yeBD.

7. Inonaka uye Nyore Kuwedzera kune Kudya Kwako

Pamusoro pekubatsira kwavo kwehutano, mabhanana matsvuku anonaka uye ari nyore kudya.

Iwo akanyanya nyore uye anotakurika tudyo. Nekuda kwekuravira kwavo kunotapira, mabhanana matsvuku anopawo nzira ine hutano yekukasika kutapira kamukira.

Hedzino dzimwe nzira shoma dzekuwedzera mabhanana matsvuku kuchikafu chako:

• Kanda iwo mune smoothie.
• Slice uye uvashandise seyekuputira oatmeal.
• Kusunungura uye sanganisa mabhanana matsvuku kuita echinyakare ice cream.
• Pair nepeanut butter yekuzadza snack.

Bhanana tsvuku zvakare kuwedzera kukuru kune mabikirwo emufini, mapakeke, uye chingwa chakagadzirwa.

Pfupiso Bhanana dzvuku idiki huru inotakurika. Iko kunhuvira kwavo kunotapira kunoitawo kuti vawedzere kuwedzera kune akasiyana mabikirwo

Tsvuku vs. Yeruva Bhanana

Bhanana dzvuku dzakangofanana zvakafanana nevamwe vavo veyero.

Izvo zviri zviviri sosi dzakanaka dzekudya fiber uye zvinopa zvakafanana zvakakwirira mumakori uye macarbs.

Zvakadaro, mhando mbiri idzi dzine misiyano mishoma. Semuenzaniso, uchienzaniswa nemabhanana yeyero, mabhanana matsvuku (,):

• idiki uye denser
• uve neinonaka inotapira
• ine vhitamini C yakawanda
• akakwirira mune mamwe antioxidants
• uve nechepasi glycemic index (GI) mamaki

Kunyangwe mabhanana matsvuku achitapira, iwo ane yakaderera GI mamaki pane yero mabhanana. Iyo GI chiyero kubva pa0 kusvika 100 iyo inoyera kuti nekukurumidza chikafu chinowedzera sei mashuga eropa.

Dzasi GI mamaki anoratidza kunonoka kupinza muropa. Yebhanana yero ine avhareji GI mamakisi makumi mashanu neshanu, nepo mabhanana matsvuku achirova pazasi pane angangoita makumi mana nemashanu.

Kuteedzera yakaderera-GI yekudya inogona kutsigira hutano hweropa kudzora uye kudzikisa cholesterol mwero (,,,).

Pfupiso Mabhanana matsvuku madiki uye anotapira kupfuura yero mabhanana. Iwo akakwira mune zvimwe zvinovaka muviri - senge antioxidants uye vhitamini C - asi ane yakaderera GI mamaki.

Icho Chinokosha

Tsvuku mabhanana chibereko chakasarudzika chinopa zvakawanda zvehutano mabhenefiti.

Ivo vakapfuma antioxidants, vhitamini C, uye vhitamini B6. Ivo vanopa yakaderera-koriori asi yakakwira-fiber kuwedzera kune chikafu, zvinwiwa, uye zvinovaka muviri madhiri.

Pakati pezvimwe zvinhu, zvinovaka muviri mumabhanana matsvuku zvinogona kubatsira mukuvandudza moyo uye kugaya chikafu kana chikadyiwa sechikamu chekudya zvine hutano.