Kungenzeka ukuthi uke wazizwa eminye yemibiko ephikisanayo lapho. Abanye bathi amabhanana akwenza ube nesisindo, kanti abanye bathi ubhanana buzuzisa ukulahlekelwa isisindo. Ubani olungile futhi yini okudingeka ukwazi uma ubala amakholori ?
Izimangalo Nge-Weight Gain noma Ukulahlekelwa Isisindo
Ngaphambi kokuba sikhulume ngendima ebhanana ingadlala ekusizeni ukuthi uzuze noma ulahlekelwe isisindo, ake sikhulume ngalokho okungenzeka ukuthi wezwa.
Yini abaphikisi behlangothini ngalunye lenkinga yesicelo, futhi yini ukucabanga kwabo?
- Labo abaxwayisa ngokudla ubhanana ngenxa yokwesaba ukuzuza isisindo basuke basekela iseluleko se-carbohydrate okuqukethwe, ikakhulukazi ushukela. Ubhanana bukhulu kakhulu ushukela ongaholela emanzini omzimba ngokushesha kunamanye izakhi.
- Esinye isizathu sokubhanana sithola i-rap embi ukuthi inani lekhalori labo liphakeme kunezinye izithelo eziningi. Ikomishi lama-apple tincetu linama-khalori angaba ngu-60 kanti indebe yezinhlamvu zebhanana inama-calories angu-135.
- Ochwepheshe enkampanini ye-pro-banana bathi izithelo ezihlanganiswe kahle zinenani eliphelele lama-carbohydrate nama-khalori okhetha ukwaneliseka nokuphilisa ukudla okunempilo. Isamba ushukela asiphezulu uma kuqhathaniswa nokudla okuyishukela okwedlulele-okufana namakhukhi kanye ne-candy-kanye nobhanana kunenzuzo eyengeziwe ye-fiber.
- Abanye abantu baze bathi ungadla inani elingenamkhawulo lobhanana (noma yisiphi isithelo) futhi ungabi nesisindo ngoba izithelo ngokwazo zihle kakhulu kuwe-zicebile ngamavithamini, amaminerali, nezakhi.
Yini Okushiwo Izifundo?
Ayikho ubufakazi obuqinekile bokuthi ubhanana buyakwenza uzuze noma ulahlekelwe isisindo. Njengazo zonke ukudla, umbuzo wokuthi noma udle ibhanana uzopakisha ngamakhilogremu noma uyancibilika ufike kunani lamakhalori awaluthole nokuthi mangaki amakholori oshisayo.
Ukuzikhethela
Kungakhathaliseki ukuthi ukhetha ubhanana-imbangela-isisindo-ukuzuza noma ubhanana-for-isisindo-ukulahlekelwa eceleni kocingo kuya phansi okuthandayo kanye nezinye izinqumo zokudla, kodwa ingxenye enkulu, ubhanana kungaba umlutha omkhulu.
- Ubhanana buyagcwalisa (okungaphezu kokudla okungaphezulu kokudla okuncane) nakuba kungenjalo njengokugcwalisa njenge-apula.
- Ubhanana banomsoco.
- Amabhanana anama-calories, nama-khalori angama-kilojoule kungakhathaliseki ukuthi ungumthombo.Banana akuyona "ukudla okukhululekile" okufanele uhambe kuwo wonke amantongomane. Ukudla ibhanana elilodwa kungaba isiphuzo esinempilo, kepha uma ungeza amabhanana amakhulu amathathu ekudleni kwakho kwansuku zonke, uzobe udla ngaphezu kwama-khalori angaphezu kuka-350.
Cabanga esikhundleni , hhayi ukufaka lapho ucabanga ukuthi ungabeka ubhanana ekudleni kwakho. Njengengxenye yokudla okulula okuningi, ingaba inketho enempilo. Ukuzifaka nje ekudleni kwakho, njenganoma yikuphi ukudla, kunezela amakolori.
Ukwaziswa Komsoco
Elinye ibhanana eliphakathi (ama-intshi angu-7-8 ubude) linama-khalori angu-105, ingxenye yesigamu samafutha, i-27g carbs, i-3g fiber, ushukela we-14.5g, kanye no-1g amaprotheni. Ubhanana bugcwele izakhi zomzimba, futhi Kunamthombo omuhle we-potassium (ngenhliziyo yezempilo) ne-vitamin C (i-antioxidant enamandla.) Njengobhonasi obuhle, i-potassium ebhanana inkulu kakhulu yezinwele zezinwele . Kodwa ungadluli. I-potassium eningi kakhulu ingaholela ekulahlekeni kwezinwele.
Ezinye Izinzuzo Zokubambisana Zobhanana
Ngenkathi kungavamile ukubhekwa njenge "superfood" njenge-blueberries noma i-broccoli, ubhanana bangase babe nezinzuzo ngaphandle kokuba yi-snack yemvelo yesithelo.
Kwesinye isifundo, ukusetshenziswa kwansuku zonke kwebhanana kuthuthukiswe kancane kancane ishukela legazi kanye namaphrofayili e-lipid kubantu abane-type 2 yesifo sikashukela, futhi uhlobo lwesifo sikashukela 2 luyanda njengoba nje ukukhuluphala kukhula emazweni athuthukile.
Izwi Ngezinhlobo Zama Banana
Ngesikhathi ubhanana kungaba yisinqumo esinempilo kokudla kwesisindo, amabhakede amabhanana awasho. Babhanana abaye bafotshwa ngokujulile futhi bavutha ushukela, aka fakers ukudla . Ikhefu lezinkomishi zokukhishwa kwamabhanana amabhanana linamakholori angu-210 namafutha ayi-12.5g. Ama-banana tincetu e-déshydrate angcono kakhulu.
I-Banana Snack Ideas
Zama futhi ujabulele lokhu kudla futhi uphuze imibono usebenzisa ubhanana:
- Nge-oatmeal: Zama ukucwilisa enye ibhanana bese uyifaka kwi- oatmeal yakho ekuseni. Ungaphinda uhlanganise izithelo bese wengeza nge-oatmeal ngenkathi upheka.
- Njengendlela yokugcoba e-sinamoni: Ubhanana bukhulu nesinamoni. Vele ukhethe eyodwa, uthule ngesinamoni, bese uya edolobheni.
- Nge-yogurt: Ungaxuba ubhanana oqoshiwe ube yi-fat-free plain ye-yogurt yamaGreki kanye nesinamoni ethile kanye ne-calen-calenerener. Ungaphinda ubeke izithelo kanye ne-yogurt ngamanye ama-almonds aphezulu-fiber bran kanye nama-almond.
- Njengemali eselisiwe: Abantu abaningi bathanda ukuthungwa kwamabhanana amaqhwa. Kuthatha isikhashana ukudla okusho ukuthi kungenzeka ukuthi uzizwe ugcwele ngesikhathi usuqedile ukudla. Faka phezulu imali yakho yamabhanana nge-strawberry yogurt namaqanda aqoshiwe ngaphambi kokugcoba-kufana nokuhlukaniswa kwebhanana enempilo enhle.
Ngaphansi
Ayikho ubufakazi bokuthi ubhanana lunomthelela ekuzuzeni isisindo noma ukulahlekelwa isisindo. Esikhundleni salokho, kubalulekile ukuqaphela ukuthi ubhanana unama-calories, futhi ama-khalori ayanda. Njengokudla okunampilo, ubhanana bungaba nondlobala kunamakhetho amaningi ngenani elifanayo lamakholori futhi kungaba nokushintshwa okunempilo kwe-sugary treatments. Ngesikhathi esifanayo, ukumane nje wengeze ubhanana kulokho okusukudlayo kwenezela ama-khalori angaholela emakhilogremu engeziwe ngesikhathi. Uma uthanda ubhanana, ujabulele njengengxenye yokudla okunempilo.
> Imithombo:
> UCressey, R., Kumsaivai, W., no A. Mangklabruks. Ukusetshenziswa Kwamanzi Kwansuku zonke Kuthuthukisa I-Blood Glucose ne-Lipid Profile kwizihloko ze-Hypercholesterolemic futhi kukhulisa i-Serum Adiponectin ngohlobo lwe-2 Abaguli abayisifo sikashukela. I-Indian Journal ye-Biology yokuhlola . 2014. 52 (12): 1173-81.