I-Banana iyimithombo enhle yezakhi, kodwa futhi iphezulu kuma-carbohydrate
Uma uzama ukunciphisa ama-carbohydrate noma ushukela ekudleni kwakho, ungase uzibuze ukuthi ibhanana yiyona engcono kakhulu yezithelo. Ngenkathi isinqumo esinempilo, ubhanana obuvuthiwe ngokwemvelo kuyamnandi kakhulu. Funda nge-carbs, ushukela, nomphumela we- bananas .
I-Carbohydrate, i-Fiber, ne-Sugar Counts zeBhanana
Ibhanana ineshukela elincane kakhulu. Nazi izinombolo:
- I-1/2 indebe ethungwe ubhanana: ama- gramu angu-15 aphumelelayo (net) ama-carbohydrate , ama- gramu angu-2 ama-fibre, ama-gram angu-9, noshukela angu-67.
- Ibhanana elisezingeni elilodwa (ama-intshi angu-7 kuya ku-7/4 amasentimitha ubude): 27 amagremu aphumelelayo (net) ama-carbohydrate, ama-gram angu-3.1 amagremu, ama-gramu angu-14, kanye nama-khalori angu-105.
- 1 ibhanana elikhulu (amasentimitha angu-8 kuya ku-8 7/8 amasentimitha ubude): ama- gramu angu-31 aphumelelayo (net) ama-carbohydrate, ama-3.5 amagremu ama-fibre, ama-gram angu-17, noshukela angu-121.
- Ibhanana elilodwa elilodwa (ama-intshi ayisishiyagalolunye noma ngaphezulu): 35 amagremu aphumelelayo (net) ama-carbohydrate, ama-gram angu-4 amagremu, ama-gram angu-19, noshukela angu-135.
Uma ulandela ukudla okuphansi-carb, ungase ufune ukunciphisa ukuthi mangaphi amabhanana odlayo futhi ulinganise izingxenye zakho kusukela ibhanana elisezingeni eliphansi alilona likhulu kakhulu. Eqinisweni, amabhanana amaningi athengwa ngesitolo akhulu kakhulu.
Index Index Glycemic for Ubhanana
Inkomba ye-glycemic (GI) iyinkomba yokuthi ukudla okusheshayo kuphakamisa kanjani ushukela wegazi, nge-glucose ehlanzekile ene-GI engama-100. Inkomba yebhanana ye-glycemic incike ekutheni amabhanana avuthiwe.
I-carbohydrate eminingi ebhanana eluhlaza ivela ngesimo sohlobo olumelana nabantu abangekho i-enzyme yokugaya. Njengoba izithelo zivuthwa, isitashi siyashintsha ushukela kalula.
Ucwaningo oluthile lwamabhanana angaphansi-oluvuthiwe lwalulinganiswa lwama-glycemic lwama-30. Olunye "amabhanana angaphansi-oluvuthiwe" oluthi "aluphuzi okwesibhakabhaka" lwakhiqiza i-GI engama-42, kanti elinye lebhanana "elivuthiwe" kwaba ngu-52.
Kodwa-ke, izifundo eziningi zebhanana azizange zicacise ukuvuthwa futhi zivele ngama-GIs kusuka ku-46 kuya ku-70. Ukulinganiselwa kwama-52 kuvame ukunikezwa kubhanana.
Umthwalo we-Glycemic of Ubhanana
Umthwalo wokudla we-glycemic uhlolisisa inani lokudla okudliwe. Ukudla okuphansi kwe-glycemic kungaphansi kuka-10, kanti ububanzi obuphakathi ngu-11 kuya ku-19. Ngalokhu engqondweni, ubhanana usezingeni eliphansi.
- 1/2 indebe yebhanana elisikiwe: 6
I-Banana (ama-intshi angu-7 kuya ku-7 intshi 3/4 ubude): 10
Banana Nutrition
Ubhanana kuyisinqumo esinomsoco. Ibhanana elisezingeni eliphakathi cishe linamagremu angu-1.3 amaprotheni. Ubhanana ungumthombo omuhle kakhulu we-vitamin B6 nomthombo omuhle wevithamini C , potassium, nama-manganese. Enye ibhanana ephakathi inamaphesenti angu-17 okubaluleka kwakho kwansuku zonke kavithamini C, i-vithamini eyokusiza ukuba ukhule futhi ulungise izicubu kanye nokuphulukisa amanxeba futhi ulondoloze impilo yamathambo namazinyo. I-Vitamin C nayo isiza umzimba ukuthi wenze i-collagen, iphrotheni ebalulekile ekwenzeni isikhumba, i-cartilage, ama-tendon, ligaments, nemithambo yegazi. Ama-green, noma amabhanana angavuthiwe nawo aqukethe isitashi esimelana naso, esiye saboniswa ukuthi sinikele ama-bacteria anempilo ekoloni.
I-Banana Peel
Nakuba kungase kungabonakali okukhangayo, ikhasi lebhanana lidliwayo. Ama-peels azinomsoco futhi aqukethe amazinga aphezulu kavithamini B6, B12, magnesium, ne-potassium.
Ama-peels ama-banana awunambitheka njengezithelo zebhanana kodwa angadliwa cishe ngendlela efanayo ongayidla ngaphakathi kwebhanana. Nakuba ungadla i-peel eluhlaza, iningi labantu likhetha ukulipheka.
Ukugcina Ubhanana
Uyazi ukuthi kuyinkolelo yokuthi amabhanana kufanele ahlale egcinwe ekamelweni lokushisa? Umshini webhanana ubelokhu uzama ngempumelelo ukulungisa le ncazelo engamanga iminyaka. Nakuba izikhumba zebhanana zizophenduka zibe mnyama esiqandisini, izithelo ziyolimaza ngokushesha uma ziqandishelwe.
> Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Amathebula Wamazwe Omhlaba Ye Index Glycemic kanye nama-Glycemic Load Values: 2008. Ukunakekelwa yisifo sikashukela . 2008; 31 (12): 2281-2283. i-doi: 10.2337 / dc08-1239.
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 28.