Ingabe Ubhanana Buhle Noma Bubi Ekudleni Kwenu?
Kukhona ochwepheshe abathile bokudla abazokutshela ukuthi ubhanana abubi ekulahlekeni kwesisindo. Futhi-ke, ukudla okuningi kukukhuthaza ukuthi udle izithelo nemifino eningi. Lokhu kungenza uzibuze ukuthi ubhanana lungaba kuhle yini ekudleni kwakho.
Ngesikhathi ubhanana unama-ushukela amaningi kanye nama-kilojoule kunezinye izithelo, akuzona neze ezimbi kuwe. Empeleni, zigcwele amavithamini enempilo nomthombo omkhulu wamandla.
Uma ungumthandi webhanana usakwazi ukujabulela lesi sithelo, uzomane ufune ukugcina izingxenye ekulawuleni bese ukhetha ubhanana bakho ngokuhlakanipha.
Ama-Banana Calories namaqiniso okudla
| Amaqiniso e-Banana Nutrition | |
|---|---|
| Ukusekela ubukhulu be-medium (7 "kuya ku-7-7 / 8") (118 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 105 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.4g | 1% |
| I-Satatated Fat 0.1g | 1% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 422.44mg | 12% |
| Ama-carbohydrates 27g | 9% |
| I-Fiber Diet 3.1g | 12% |
| Ama-Sugars 14.4g | |
| Amaprotheni 1.3g | |
| I-Vitamin A 2% · I-Vitamin C 17% | |
| I-calcium 1% · Iron 2% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Kunama-calories angu-105 ebhanini eliphakathi. Ibhanana eliphakathi lingamamitha angu-7 ukuya kwangu-8 ubude. Eziningi zebhanana ozitholayo esitolo sokudla zasendaweni zikhulu kunalokho. Njengoba mhlawumbe ungaphumeleli isiteji sesithelo sakho, ukulinganisela okuphephile ukuthi ibhanana eliphakathi liqukethe amakholori angu-90 kuya kwangu-120, kuye ngobukhulu bayo.
Ama-khalori ebhanana afaniswa kanjani namakholori kwezinye izithelo? I- apple ephakathi inikeza cishe ama-khalori angu-115 . I-orange ephakathi nendawo inikeza cishe amakholori angu-62. Amajikijolo ngokuvamile aphansi kunama-kilojoule. Ikomishi lesigamu se- raspberries inikeza amakholori angu-32 kanye nengxenye yengubo ye- blueberries inikeza ngamakhilomitha angu-41 .
I-dieters eminingi idla ingxenye yebhanana ukuze ihlale ehlangothini oluphephile futhi igcine inani lekhalori lilawule. Ingxenye yebhanana izonikeza kuphela amakholori angu-45 kuya kwangu-60. Kodwa-ke, ubhanana abugcini kahle emva kokuhlushwa, ngakho-ke enye ingxenye iyaqhubeka ichitheka, nakuba kunezindlela ezungeze lokho.
Enye into ehle kakhulu ye-dieters yukuthi akukho cishe amafutha ebhanana. Kodwa-ke, banokuvumelana okunamandla ukuze bangeze ukunambitheka okunamafutha, okunomusa kuma-smoothie nezinye ukudla okunempilo. Benza futhi umsebenzi omkhulu wokuthandwa okwanelisa ukudla okunamafutha.
Ama-carbohydrate eBhanana
Inani le-carbohydrate ebhanini lizohluka ngobukhulu bezithelo. Ngokuvamile, ungalindela ukuthi amagremu angu-15 aphumelele (net) ama-carbohydrate for 1/2 indebe yebhanana elisikiwe. Lesi sabelo siphinde sinikeze ama-gramu angu-2 e-fibre, ama-9 amagremu ashukela, nama-calories angu-67.
Njengoba amabhanana amaningi esiwathenga ayinkulu, kuwumqondo omuhle ukwazi ukuthi i-carb ibala kulabo futhi. Ibhanana elilodwa elikhulu (ama-intshi angu-8 kuya kwangu-9 ubude) lizoba nemigremu engu-31 ephumelelayo (net) ama-carbohydrate, ama-3.5 gram fibre, amagremu angu-17 ushukela, nama-khalori angu-121.
Njengoba ubona, lokho kuphindwe kabili ukukhonza okuyi-1/2, yingakho kungumqondo omuhle we-carb low dieters ukunamathela kumanani amancane. Woza ngezindlela zokulondoloza enye ingxenye.
Ukuyihhalaza futhi ukuyibuyisela i-smoothies kuyindlela enhle yokugwema ukuchitha.
Izinzuzo zezempilo zeBhanana
Ngokuqinisekile, ubhanana bukhulu kakhudlwana kunezinye izithelo, kodwa banokuningi okuzokwenza. Ukudla ibhanana kungaba ngcono kakhulu futhi kungumthombo omuhle wezinye izakhi ezinempilo kanye. Ubhanana bunikeza umthamo onomsoco we -potassium enempilo enempilo , i-vitamin B6, i-manganese, ne-fibre. I-fibre ibalulekile ku-dieters ngoba ikusiza uzizwe ugcwele isikhathi eside ukuze udle kancane emini.
I-Vitamin C ingenye inzuzo yokudla ubhanana futhi ibhanana eliphakathi lingakunika cishe amaphesenti angu-17 enani lakho lansuku zonke.
Leli vithamini eliyisihluthulelo ngoba lisizo ekulungiseni izicubu futhi lingasiza izilonda ziphulukise. I-Vitamin C iyinto enhle yokugcina amathambo enempilo, amazinyo, isikhumba, imisipha, nemithambo yegazi.
Uma ujabulela ubhanana bakho ohlangothini oluluhlaza, ungaphinda uzuze kumatashi alo omelana nawo. Lokhu kungasiza ukugcina ikholoni yakho enempilo ngokuletha amabhaktheriya amahle.
Uma uqhathanisa ukudla okunomdlavuza we-banan kuya kokudla komunye ukudla okunomsoco-amakholori angu-100-khalori , ubhanana abukeka kahle kakhulu. Le snack elula ukuthwala ingasiza ukuvimbela izifiso zokuphatha okunomsoco kangcono kakhulu kunombhobho wesidla noma izithelo ezomisiwe. Futhi iphansi kumafutha agcwele, i-sodium, ne-cholesterol.
Ishukela nomthwalo we-Glycemic
Ngisho noma ibhanana inikeza cishe amagremu ayisishiyagalolunye ayishukela, ukudla okungezansi-glycemic . Ibhanana eliphakathi linomthwalo wokulinganisa we-glycemic we-10 kanti indebe ye-1/2 yamabhanana ahlanziwe cishe 6. Ubhanana buguqula isitashi ukuze ushukela njengoba zivuthwe. Lokhu kusho ukuthi ama-bananas akho akhwele, amashukela amaningi anakho. Gcina lokhu engqondweni uma ubukela ushukela wakho wokudla.
Ingabe i-Banana Peel Edliwayo?
Abaningi bethu bajwayele ukudla kuphela izithelo zebhanana nokuphonsa inhlamba emfucumfuceni. Kodwa-ke, ama-banana peels ayadliwa-nakuba ayengamnandi-futhi anezinzuzo eziningi zokudla okunomsoco. I-peel inenani eliphakeme lamavithamini B6 ne-B12, i-magnesium, ne-potassium.
Ngesikhathi ungawadla ubomvu, kuvame ukunconywa ukuthi upheke ama-peels. Ngokuvame ukuphekwa, kepha i-banana engaphenduliwe ingabuye ifakwe kwi-smoothie uma ususa zombili iziphetho.
Ingabe Ubhanana Bubi Kokulahlekelwa Isisindo?
Abanye ochwepheshe bayokutshela ukuthi ugweme ubhanana ngoba kukhona ushukela owedlula kunezinye izithelo. Uma udla ibhanana elikhulu noma ubhanana obuningi, amakholori angaba phezulu kakhulu. Noma kunjalo, ukulawulwa kwesabelo kubalulekile ku-dieters kungakhathaliseki ukuthi uhlobo luni lokudla nokubhanana alufani.
Uma uthanda ubhanana, ungakhathazeki. Cishe awudingi ukuwaqeda ekudleni kwakho. Noma kunjalo, uma uzama ukunciphisa isisindo, kufanele ubala amakholori asebhanana njengama-calories ku-cookie noma ku-pasta dish.
Yidla isigamu sebhanana njengesidlo ukuze ugcine inani lakho lekhalori lilawule noma udle ibhanana njengengxenye yekusasa eliphansi lekhalori eliphansi . Mane ukhumbule ukufaka ama-khalori akho ebhanana ekubaleni kwakho konke usuku lokulahlekelwa kwesisindo esiphumelelayo.
Ukubamba nokugcina Ubhanana
Uma uthenga ubhanana, khetha izithelo ngokusekelwe kokuthandayo. Uma uthanda i-creamier ibhanana elimnandi, uthenge ubhanana osuka kancane. Khumbula ukuthi lezi zinalo ushukela owengeziwe, noma kunjalo.
Indlela ogcina ngayo ubhanana incike ekuthandweni kwakho futhi. Uma uthanda ibhanana elimnandi kakhulu bese uwagcina ekalini bese uvumela ukuba bavuthwe. Ungasheshisa inqubo yokuvuthwa ngokuyibeka esikhwameni sephepha nge-apula ubusuku bonke.
Ukuze unciphise inqubo yokuvuthwa, gcina ubhanana wakho esiqandisini. Ngokuphambene nenkolelo evamile, lokhu kulungile. Ngesikhathi i-peel ingaba mnyama, izithelo ngaphakathi ngeke ziphazamise ngokushesha njengoba zikwazi ukushisa ekamelweni.
Ubhanana nalo lungabanda. Uma uhlela ukuwasebenzisa kuma-smoothies, ungawabhanana amabhanana, uwaqede ngesigamu, ufeze umbala, ubese uwagcine esitsheni esingavuselelwa. Uma ubhalela ubhanana nama-peels, bawagxube ekamelweni lokushisa. Ngenkathi ungawafaka ku-microwave imizuzwana engu-5, izoshintsha ukuthungwa.
Izindlela Ezempilo Zokulungisa Ubhanana
Kunezindlela eziningi ezahlukene zokujabulela ubhanana uma uzama ukunciphisa isisindo. Engeza ibhanana elisikiwe ku-oatmeal yakho ye-oatmeal noma i-yogurt ukuze uthole umthamo onempilo wobumnandi. Ungaphinde usakaze ibhanana elifihliwe (esikhundleni se-jam) phezu kwebhokisi le-peanut esiqwini sesinkwa sonke sikakolweni.
Ubhanana obunamakha amaqabunga e-yummy e-ayisikhilimu. Ukushayela ibhanana elifihliwe ngeqhwa elinenani elincane lomshokolethi omnyama. Engeza ama-ammondi ambalwa achotshoziwe futhi uzoba nesiphundu esimnandi, ephansi khalori. Ngaphandle kwalokho, ungatshala imali e-Yonanas, igajethi epholile ekhishi eyenza i-ayisikhilimu epholile ifakwe ebhanana efriziwe.
Banana Ungadliwa
Uma uthanda ukupheka, zama noma iyiphi yalezi zokupheka ze-banana enempilo:
Ubhanana futhi bengeze ukuhambisana okuyingqayizivele okuphephile kokupheka nokudla okuhlanganisiwe. Uma uzama ukunciphisa isisindo, engeza ingxenye yebhanana ku-smoothie yakho esikhundleni se-ayisikhilimu noma i-yogurt. Uzothola ukuthungwa okubushelelezi, okunomusa, kodwa ngaphandle kwamafutha engeziwe noma amakholori engeziwe.
> Umthombo:
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 28.