Iibhanana eluhlaza (iiPlantain): Izibonelelo zezeMpilo, iingozi kunye neeresiphi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

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Iibhanana sesinye seziqhamo ezisempilweni nesinempilo abantu abakonwabelayo ukutya nanini na emini. Ngokwesiqhelo, iibhanana zityiwa zikwimo yazo evuthiweyo, kodwa iibhanana eziluhlaza nazo ziyatyiwa, kodwa emva kokupheka.

Iibhanana ekrwada (iiplastain) zityiwa ngokuqhotsa, ukubilisa okanye ukuntywila. Ngumthombo olungileyo wefayibha, iivithamini, iiminerali kunye nesitatshi esinganyangekiyo. Ibhanana ekrwada ayinambitheki kangako, inencasa ekrakra kwaye inezitatshi ezininzi xa ithelekiswa neebhanana ezivuthiweyo.

Ixabiso lesondlo seebhanana eziLuhlaza

I-100 g yeebhanana eziluhlaza zinamanzi angama-74.91 g, amandla angama-89 kcal kwaye nazo ziqulathe

• 1.09 g protein
• 0.33 g amafutha
• 22.84 g ikhabohydrate
• 2.6 g ifayibha
• 12.23 g iswekile
• 5 mg calcium
• 0.26 mg intsimbi
• 27 mg wemagniziyam
• 22 mg phosphorus
• 358 mg potassium
• 1 mg isodiyam
• 0.15 mg zinc
• 8.7 mg ivithamin C
• 0.031 mg thiamin
• I-0.073 mg riboflavin
• 0.665 mg niacin
• 0.367 mg ivithamini B6
• 20 mcg folate
• Iivithamini A ezingama-64 ze-IU
• 0.10 mg ivithamin E
• 0.5 mcg ivithamin K

IziBonelelo zezeMpilo zeBhanana eluhlaza

1. Uncedo ekunciphiseni ubunzima

Iibhanana ekrwada ziqulathe iintlobo ezimbini zesitatshi esinganyangekiyo nefayibha kunye neepectin zombini ezonyusa imvakalelo yokugcwala emva kokutya. Oku kunceda ekunciphiseni ukukhutshwa kwesisu sakho kwaye kukwenze utye ukutya okuncinci, okunokuthi kuncede ekwehliseni ubunzima ^[1] .

2. Ukulawula isifo seswekile

Zombini isitatshi esinganyangekiyo kunye ne-pectin kwiibhanana eziluhlaza zinokunceda ekulawuleni iswekile yegazi emva kokutya, ngokophando ^[Mbini] . Iibhanana eziluhlaza zine-glycemic index (GI) engama-30, esezantsi kakhulu, kwaye oku kuyanceda ekwehliseni amanqanaba eglucose egazini.

3. Ukukhuthaza impilo yentliziyo

Iibhanana ezingavuthiyo ziphezulu kwisitatshi esinganyangekiyo esinceda ekwehliseni i-cholesterol yeplasma kunye noxinaniso lwe-triglyceride, ngalo ndlela inegalelo kwimpilo yentliziyo. Zinexabiso elifanelekileyo le-potassium elinceda ukugcina uxinzelelo lwegazi lujongiwe ^[3] .

4. Ukuphucula impilo yokwetyisa

Isitatshi esichasayo kunye ne-pectin kwiibhanana eziluhlaza zisebenza njenge-prebiotic eyondla ibacteria emathunjini. Iibhaktheriya zivundisa ezi ntlobo zimbini zefayibha, zivelise i-butyrate kunye nezinye ii-acid ezinama-chain ezinqamlezileyo ezinceda ekunyangeni iingxaki zokugaya ezahlukeneyo ^[4] .

5. Thintela kwaye uphathe urhudo

Ubukho besitatshi esinganyangekiyo kunye ne-pectin kwiibhanana eziluhlaza kunokunceda ekunyangeni nasekuthinteleni isifo sohudo. Inceda ekuqiniseni isitulo kunye nokulwa neebhaktheriya ezibangela ukuhambisa. Ngokophando, iibhanana eziluhlaza ziluncedo kulawulo lokutya kwesifo sohudo esiqhubekayo kubantwana abasesibhedlele kwaye zinokusetyenziselwa ukunyanga abantwana ekhaya ^[5] .

6. Uncedo ekufunxweni okungcono kwentsimbi

Ukunqongophala kwe-Iron kunye ne-anemia kuchaphazela inani elikhulu labemi. Uphononongo olupapashwe kuphando lokutya kunye nesondlo lubonise ukuba, iibhanana eziluhlaza neziphekiweyo azichaphazeli ukufunxwa kwentsimbi kwaye zinokunceda ekwandiseni amanqanaba entsimbi emzimbeni ^[6] .

Umngcipheko wezeMpilo weeBhanana ezingavuthiyo

Ukutya kakhulu iibhanana eziluhlaza kunokubangela ukuqunjelwa, igesi kunye nokuqunjelwa. Kananjalo ukuba ngaba uxabisa kwi-latex, kufuneka uphephe ukutya iibanana eziluhlaza njengoko zineeprotein ezifanayo neeprotein ezibangela ukungabikho komzimba kwi-latex.

Iiresiphi zebhanana eluhlaza

I-curry yebhanana eluhlaza ^[7]

Izithako:

• Iziqwenga ezi-4 zebhanana eluhlaza
• Iitapile ezi-2
• & Frac12 tsp incindi yejinja
• 1 tsp ikumin umgubo
• I-Paanchphoran (nokuba ngumxube wecoriander iphela, ikumin, nigella, fennel, kunye nembewu yemostade)
• 1 tsp umgubo wecoriander
• & Frac12 tsp umgubo we-chili
• & frac12 tsp ipowder emnyama
• & Frac12 tsp garam masala powder
• Ityuwa kunye neoyile njengoko kufuneka

Indlela:

• Chuba, sika iinanana eziluhlaza kunye noxinzelelo uziphekele impempe ezi-3.
• Chuba uze usike iitapile zibe ziityhubhu.
• Fudumeza i-oyile ngepani / i-kadai kunye nefry ecekeceke iitapile. Gcina ecaleni.
• Kwipani enye, yongeza igqabi le-bay kunye ne-paanchphoran.
• Emva koko yongeza i-ginger paste kwaye usonge imizuzwana engama-30.
• Yongeza i-turmeric, ikumin, i-coriander, ipepile emnyama, umgubo we-chilli kunye netyuwa. Songa iziqholo.
• Yongeza iibhanana kunye namaqhekeza eetapile kunye nefry ngeziqholo.
• Yongeza amanzi kwaye uyivumele ibile ide ibhanana kunye neetapile zithambe.
• Yongeza igaram masala kwaye ukhonze kushushu.

Zama le recipe ye-banana kebab eluhlaza kwaye iresiphi yebhanana

1. [1]IHiggins J. A. (2014). Ukuxhathisa kwesitashi kunye nokulingana kwamandla: ifuthe ekulahlekeni kwesisindo kunye nokugcinwa.Ukuphononongwa okubalulekileyo kwisayensi yokutya kunye nesondlo, 54 (9), 1158-1166.
2. [Mbini]Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., kunye noThomas, F. D. (1988). Ukufakwa kwe-pectin egcinakalayo: isiphumo sokukhupha isisu kunye nokunyamezelana kweglucose kwizigulana ezinesifo seswekile esingxhomekekanga kwi-insulin.Ijenali yaseMelika yesondlo sezonyango, 48 (6), 1413-1417.
3. [3]UKendall, C.W, Emam, A., Augustin, L. S., kunye noJenkins, D. J. (2004). Ukutya okunganyangekiyo kunye nempilo. Ijenali ye-AOAC yamanye amazwe, 87 (3), 769-774.
4. [4]Ukudibanisa, D. L., kunye noClifton, P. M. (2001). Amanqatha amancinci amancinci kunye nomsebenzi wekholoniyali yabantu: iindima zesitatshi esinganyangekiyo kunye ne-nonstarch polysaccharides. UPhononongo lomzimba, 81 (3), 1031-1064.
5. [5]URabbani, G.H, Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... kunye noFuchs, G. J. (2004). Ibhanana eluhlaza kunye ne-pectin ziphucula ukungena kwamathumbu amancinci kwaye zinciphise ukulahleka kolwelo kubantwana baseBangladeshi abanesifo sohudo esingapheliyo. Izifo zesisu kunye nesayensi, 49 (3), 475-484.
6. [6]UGarcía, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… URosado, J. L. (2015). Ukufakwa kwesinyithi kwiibhanana eziluhlaza neziphekiweyo: isifundo sentsimi kusetyenziswa isotopu ezinzileyo kwabasetyhini.Ukutya kunye nophando lwesondlo, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with-potate

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