Ngaba iiBhanana zikhuselekile kubantu abanesifo seswekile?

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Abantu abaneswekile kufuneka bazi malunga neziqhamo ezineswekile eninzi kunye nezinto zokutya abazityayo njengoko zinokuthi zenze inqanaba leswekile emzimbeni. Iibhanana zithathwa njengesinye seziqhamo ezinesondlo, eziqukethe inani elikhulu leevithamini kunye neeminerali kunye neeproteni kunye neantioxidants. Zingumthombo olungileyo wee-carb ezisempilweni kwaye zenzele ukutya okumnandi kunye namandla apakishwe ngamandla.

Iibhanana ezivuthiweyo zimnandi kunencasa edla ngokwenza ukuba umntu oneswekile acinge ukuba ingaba zilungile kusini na impilo yakhe. Ukucoca lo mathandabuzo, makhe siqwalasele izibonelelo zezempilo zebhanana.

Ixabiso lesondlo seBhanana

1 ibhanana encinci (101 g) ine-89.9 kcal energy, 74.91 g amanzi, 1.1 g protein, 23.1 g carbohydrate, 2.63 g fiber dietary, 5.05 mg calcium, 27.3 mg magnesium, 0.26 mg iron, 362 mg potassium, 22.2 mg phosphorus, 0.152 mg zinc, 1.01 mcg selenium, 20.2 mcg folate kunye nevithamini A, E, K, B1, B2, B3 kunye ne-B6. ^[1]

Ikhonkco phakathi kweebhanana kunye neswekile

Ngokophando, ifayibha ekhoyo kwibhanana eluhlaza inceda ukunciphisa i-glycemia, ethi yona ithintele okanye inyange isifo seswekile (uhlobo 2). Ikwanceda kulawulo lwezifo zesisu, inceda kulawulo lobunzima, ijongana neengxaki zezintso kunye nesibindi, kwaye ithintele izifo zentliziyo kunye nezinye izifo ezinganyangekiyo. Kwakhona ibhanana inesalathiso se-GI esisezantsi esithintela iswekile yegazi emva kokuyisebenzisa. ^[Mbini]

Xa umntu esebenzisa iicarbohydrate, ziguqulwa zibe siswekile yi-insulin eveliswe yipancreas, ethi kamva iguqulwe ibe ngamandla. Kwisifo seswekile, ngenxa yokuxhathisa kwe-insulin, inqanaba leswekile liyanyuka ngenxa yokungakwazi komzimba ukuyiguqula ibe ngumthombo wamandla. Kungenxa yoko le nto abantu abaneswekile kufuneka banciphise ukutya kwabo kwe-carbohydrate ukulawula imeko.

Inqaku esele likhankanyiwe lenza ukuba kucace ukuba ayizizo iibhanana ezingunobangela wokunyuka okanye ukwehla kweglucose emzimbeni, kodwa inani elipheleleyo le-carbohydrate. Ukuba isifo seswekile sithatha ibanana encinci ngemini equlathe i-23.1 g ye-carbohydrate, banokulawula ukubala kweekhalori zabo ngokunqanda okunye ukutya okune-carbohydrate. Ngale ndlela, umntu onesifo seswekile uya kuba nakho ukufumana izibonelelo zebhanana. Ukukhankanya, iicarbohydrate kubalulekile ukugcina ukusebenza komzimba okuqhelekileyo, ke ayinakuthintelwa ngokupheleleyo kukutya. ^[3]

Iibhanana zithathwa njengezikhuselekileyo kubantu abaneswekile okoko nje bethatha imali encinci kuthathelwa ingqalelo imeko yabo yempilo.

Ziluncedo Njani iibhanana kubantu abanesifo seswekile?

Iibhanana zikhuselekile kwisifo seswekile ngenxa yezi zizathu zilandelayo:

• Ifayibha: Ifayibha yokutya ebhanana icothisa ukufunxwa komzimba wekhabhohayidrethi, ethi yona icothise inkqubo yokwetyisa. Oku kuthintela ukwanda ngesiquphe kweglucose egazini, ngaloo ndlela kulawulwa iimeko zeswekile. ^[4]

• Isitatshi esinganyangekiyo: Isixa esihle sesitatshi esinganyangekiyo kwibhanana eluhlaza sinceda ukuphucula ubuntununtunu be-insulin kunye nokulawula ukunyuka kweswekile emva kwesidlo. Luhlobo lwesitashi oluphucula imeko ye-glycemic emzimbeni kwaye alophuki ngokulula, oko ke kuthintela ukubonwa ngesiquphe kweglucose yegazi. ^[5]

• Vitamin B6: Iswekile ye-neuropathy yimeko apho imithambo-luvo yonakaliswa ngenxa yeswekile ephezulu yegazi. Olu hlobo lwesifo seswekile lungakhokelela ekuswelekeni kwe-vitamin B6. Njengoko ibhanana iqulethe ivithamini B6, iyasebenza kwisifo seswekile. ^[6]

Ungayitya njani i-Banana ukuba unesifo seswekile

• Ukhetha ukutya ibhanana engavuthwanga xa kuthelekiswa neyokuvuthwa njengoko eyangaphambili inesalathiso esisezantsi se-glycemic. ^[7]
• Khetha ibhanana encinci ukunciphisa umxholo wekhabhohayidrethi.
• Nokuba utya ibhanana esezingeni eliphakathi, khetha ukutya okunesalathiso esisezantsi se-glycemic efana necherry kunye negrapefruit kwaye akukho okanye kuncinci ukutya okune-carbohydrate njengamaqanda kunye nentlanzi.
• Ukuba uyayithanda iibhanana, yitya izilayi ezimbalwa amaxesha ngamaxesha ngemini. Umntu unokufefa isinamon kwizilayi zebhanana kwaye unazo.
• Kwimeko apho ubenebhanana eneswekile, lawula iikhalori ngokutya kancinci kwisidlo esilandelayo.
• Gwema iimveliso zebhanana ezisekwe kwintengiso njengee-chip zebhanana.

1. [1]Iibhanana, ziluhlaza. IiDatha zoLwakhiwo lokutya ze-USDA. I-United States Isebe Lezolimo. Ifunyenwe ngomhla we-07.12.2019
2. [Mbini]UFalcomer, A. L., Riquette, R., de Lima, B. R., Ginani, V. C., kunye noZandonadi, R. P. (2019). Izibonelelo zezeMpilo zokuSetyenziswa koBanana oluhlaza: Uvandlakanyo olucwangcisiweyo. Izondlo, i-11 (6), i-1222. Doi: 10.3390 / nu11061222
3. [3]UCressey, R., Kumsaiyai, W., kunye neMangklabruks, A. (2014). Ukusetyenziswa kwemihla ngemihla kweebhanana kungaphucula i-glucose yegazi kunye neprofayili ye-lipid kwizifundo ze-hypercholesterolemic kunye nokunyusa i-serum adiponectin kuhlobo lwe-2 lwezigulana zeswekile.
4. [4]Iposi, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). Ifayibha yokutya kunyango lohlobo lweswekile 2: uhlalutyo lweemeta. J NdiyiBhodi Fam Med, 25 (1), 16-23.
5. [5]UKarimi, P., Farhangi, M. A., Sarmadi, B., Gargari, B. P., Javid, A. Z., Pouraghaei, M., kunye noDehghan, P. (2016). Unyango olunokubakho lwesitatshi esinganyangekiyo kwimodyuli yokuxhathisa kwe-insulin, i-endotoxemia, uxinzelelo lwe-oxidative kunye ne-antioxidant biomarkers kwabasetyhini abanesifo seswekile sesi-2: ityala lonyango elilawulwa ngokungahleliwe. Ama-Annal of Nutrition kunye neMetabolism, 68 (2), 85-93.
6. [6]Okada, M., Shibuya, M., Yamamoto, E., kunye noMurakami, Y. (1999). Iziphumo zeswekile kwi-vitamin B6 efunekayo kwizilwanyana zovavanyo. Iswekile, ukutyeba kakhulu kunye neMetabolism, 1 (4), 221-225.
7. [7]IHermansen, K., Rasmussen, O., iGregersen, S., kunye neLarsen, S. (1992). Impembelelo yokuvuthwa kwebhanana kwiglucose yegazi kunye nokuphendula kwe-insulin kuhlobo 2 lwezifundo zeswekile. Unyango lweSwekile, 9 (8), 739-743.

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