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Ibhanana yenye yokutya okufumaneka rhoqo emarikeni. Nangona inedumela lokuba sisiqhamo esingajongani nokutya, inokusebenza njengeqokobhe lokuzilolonga.
Esi siqhamo yindawo yokugcina iivithamini, iiminerali kunye nesitatshi esinganyibilikiyo esinciphisa isalathiso se-glycemic, siphucula inkqubo yokwetyisa, kwaye siqalise inkqubo yokutshisa amafutha. Ewe uyivile kakuhle!
Iibhanana zinokunceda ngokwenene ekukhuthazeni ukunciphisa umzimba. Ke, namhlanje siza kuthetha ngelona xesha lilungileyo lokutya ibhanana ukunciphisa umzimba. Ukuba neebhanana ngeeyure zasekuseni kunye nezinye iziqhamo okanye i-oatmeal okanye ngokukhethekileyo isidlo sakusasa kunokunceda ukutshisa amanqatha agciniweyo.
Sisidlo esifanelekileyo sangaphambi kokuzivocavoca esinokulunga okuninzi. Iibhanana kukutya okusempilweni kwaye okunesondlo okuyinxalenye yenkqubo yokwehla kobunzima, kodwa akukho kutya kuthile kuphela okunokuwaphula amafutha.
Ke, ukuba unqwenela ukushenxisa amanqatha esisu anenkani, kubalulekile ukuba wenze iinkqubo zokutsha kwekhalori. Kuyabonakala ukuba kwi-avareji yemihla ngemihla, i-10-15% yentsilelo yekhalori inokukhokelela ekulahlekelweni kwesisindo.
Kutheni le nto kufuneka utye ibhanana?
I-Banana ngumthombo otyebileyo we potassium, carbohydrate, iivithamini, ifayibha, iiminerali kunye namandla. Ihlala ibizwa ngokuba kukutya okutyebileyo okutyiwa ngabantu bayo yonke iminyaka.
Kuyabonakala ukuba i-100 g yebhanana inokunika umzimba malunga neekhalori ezingama-90. Iibhanana zii-carbs ezisempilweni ezinokwenza umntu ukuba azive ekhuthele kwaye enze amandla ngakumbi. Ngenxa yenani eliphezulu lomxholo we potassium, iyanceda ekwehliseni inqanaba loxinzelelo lwegazi.
Ngaphandle koko, umxholo wefayibha ebhanana ugcina itsheki kwinqanaba lakho lokutya kwaye ikuthintele ekutyeni ukutya okungenampilo okunokubangela ukutyeba.
Ukongeza, iibhanana ngumthombo otyebileyo wevithamini B6. Izifundo zityhila ukuba iibhanana zinokulwa nokudakumba ngenxa yobukho be-tryptophan. Le minerali ityebileyo ngentsimbi ikwaphelisile ingxaki yokuqhinwa kwaye kunceda abantu abaphethwe yi-anemia, njengoko kuphawuliwe kuphononongo.
Iziqhamo ziqulathe iswekile yendalo eyenza amandla afanelekileyo ukuba enze iseshoni yokuzivocavoca. Ngamafutha afuna umzimba wethu ngaphambi kokwenza umthambo.
Kufuneka zityiwe nini iibhanana?
Esi siqhamo samandla sesinye sokutya okuthandwayo kuwo onke amaqela eminyaka. Ukuyitya kwakusasa, ngakumbi ezinye iziqhamo / i-oatmeal inokusebenza ngokumangalisayo kubantu abacinga ukwenza iseshoni yokwehla kobunzima.
Uya kuziqonda izibonelelo zayo xa uqala ukuyidla yonke imihla. Ungayisebenzisa iluhlaza okanye wenze iintlobo ngeentlobo zeesitya kunye nedessert ezinyibilikayo ngomlomo.
Ngaphandle koko, xa ujonga izibonelelo zayo zempilo, hayi iziqhamo kuphela kodwa i-peel yayo inokukunika impilo entle yesikhumba. Kule nto, kufuneka uthambise indawo engaphakathi ye-peel busuku ngabunye kwaye uyiyeke. Ekuvukeni, ungabona ukukhanya kwendalo kulusu lwakho kunye nokupheliswa kwamaqhakuva.
Ngeentlobo ngeentlobo zezibonelelo zesondlo, iibhanana ngokuqinisekileyo zinokuyiphucula impilo yakho kunye nokubonakala kwakho. Sisiqhamo esinzima, kwaye ukuba sityiwe ngesixa esaneleyo, sinokubangela ukunciphisa umzimba.
Isidlo seBhanana
Kukho iindidi ezingama-500 ezahlukeneyo zebhanana ezikhoyo emarikeni. Iibhanana eziluhlaza zinesitatshi, ngelixa esele zivuthiwe ziqulathe inani elaneleyo leswekile yendalo, enokubangela amandla. Ngaphandle koko, iivithamini kunye neeminerali, iibhanana zikwangumthombo otyebileyo wee-antioxidants ezinje ngekatekini kunye nedopamine, enokuthi izuze ukomelela komzimba.
Njengoko bekutshiwo ngaphambili, kungcono ukuyidla kusasa, kuba iya kukunika ukugcwala kwaye unciphise umdla wokutya. Isixa esiphakamileyo somxholo wefayibha ebhanana sinceda ngakumbi ekuwuguquleni ube ngamandla anceda ekusebenzeni kakuhle komzimba imini yonke.
Kwisidlo sakusasa, unokuba nebhanana evuthiweyo iluhlaza okanye uyidibanise nezinye izinto zokutya ezinesondlo. Unokulungiselela isidlo esipheleleyo ngesitya sobisi, ii-cornflakes kunye nebhanana elisikiweyo kwisidlo sakusasa.
Unokongeza izilayi zebhanana kwi-oatmeal yakho enokuthi inyuse umgangatho wayo. Ngeeyure zakusasa, unokugcina ukutya okulula ngokutya i-oats kunye neglasi yobisi, ezinye iiamangile ezimanzi, ibanana enye evuthiweyo kunye neqanda elibilisiweyo. Olu khetho lukhethekileyo lwesidlo sakusasa luya kukugcina uhluthisiwe ixesha elide.
Ngaphandle kwale nto, unokuba ne-banana milkshake okanye ube nayo neyogathi. Unokwenza i-banana pancakes emnandi kwaye uyihombise ngobusi ngokuhlwa okanye ekuseni ukutya okutyayo.
Ngaphandle koko, ukuba ungumthandi weziqhamo, unokuzama isaladi yeziqhamo njengesidlo sasemini esisempilweni ukwanelisa umdla wakho wokutya. Kwiidessert, unokwenza ipudding yebhanana okanye i-banana custard kwaye uyikhonze. Nabantwana bayasithanda isitya kwaye banaso.
Ke, ukutya ibhanana yonke imihla yindlela elungileyo yokukhaba-yokuqalisa inkqubo yokutshisa amanqatha kunye nokufumana ubume bomzimba obunqwenelekayo.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, ungalibali ukwabelana ngalo.
