IziBonelelo eziMangalisayo zeMpilo zokuTya iiBhanana ezigqithileyo

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ibhanana iyintandokazi ebantwini, nangona kunjalo, ibhanana evuthiweyo isenokungabi njalo. Sonke sinokuba ubuncinci kube kanye (kabini okanye nangaphezulu!) Sizilibale iibhanana ekhitshini, kuphela ukubona amachaphaza amnyama kuzo zonke iintsuku kamva. Wonke umntu uyakhawuleza ukulahla ezi bhanana zinamabala amnyama, zivuthiweyo njengoko belahlekile umbala omtsha kunye noburhabaxa kwaye baba squishy kakhulu kwaye incangathi ^[1] .

Emva kokuba ibhanana liphelile, umxholo walo wezondlo uza kutshintsha. Kodwa, oko akuthethi ukuba isiqhamo siphulukene nezibonelelo zaso zesondlo. Nokuba ivuthiwe na, isiqhamo sisesona siluncedo kakhulu emzimbeni wakho, esixhaswa yiKholeji yaseYunivesithi yaseCornell ye-ecology ^[Mbini] .

Ityebile kwi-potassium, imanganese, ifayibha, ubhedu, ivithamin C, ivithamin B6 kunye ne-biotin, isiqhamo sinokunceda ukuthintela isifuba, umhlaza, uxinzelelo lwegazi, isifo seswekile, isifo sentliziyo, kunye neengxaki zesisu ^[3] . Kwaye zonke ezi zizinto ezinokusetyenziswa kwibhanana evuthiweyo ngokunjalo. Ke, kwixa elizayo xa ufumana amabala amdaka kwisiqhamo, musa ukuyilahla! Ngoba? Funda kwangaphambili.

Ulwazi lweZondlo lweBhanana egqithileyo

Nangona ingenalo inani elilinganayo lezakhamzimba njengelo lebhanana elivuthiweyo, ibhanana evuthiweyo iluncedo ngokwasemzimbeni. Iicarbohydrate ezintsonkothileyo kwibhanana xa lutshintsha kakhulu ukusuka kwisitatshi ukuya kwiswekile elula. Umxholo wekhalori uhlala ngokufanayo, kwaye iivithamini ezinyibilikayo emanzini, ezinjengevithamini C, i-folic acid kunye ne-thiamine, zithande ukwehla ^[4] .

IziBonelelo zezeMpilo zeBhanana egqithileyo

Ithatyathwa njengokutya okugqibeleleyo kwihlabathi, i-banana izele ziivithamini kunye nezakha mzimba. Ibhanana evuthiweyo ibonelela ngeetoni zezakhamzimba ezifunekayo ukuze usebenze ngokukuko.

1. Uthintela ukonakala kweseli

Sisityebi kwii-antioxidants, utya i-banana evuthiweyo ekuncediseni ukulibaziseka komonakalo weeseli ezibangelwa ngumonakalo wangaphakathi kunye neeseli eziguqukayo. Oku kunceda ekwehliseni umngcipheko wezifo ^[5] .

2. Yehlisa uxinzelelo lwegazi

Iibhanana ezigqithileyo ziphezulu kwi-potassium kwaye ziphantsi kwisodiyam. Ukusetyenziswa rhoqo kunokunceda ekulawuleni ukuhamba kakuhle kwegazi kunye nokucoca naziphi na izithintelo kwimithambo. Olu ncedo luthintela ukubetha kunye nokuhlaselwa yintliziyo, njengoko inkqubo yakho yokujikeleza kwegazi isebenza ngokufanelekileyo ^[6] .

3. Ukuphelisa ukutsha kwentliziyo

Isiqhamo sisebenza njenge-antacid xa sigqithisile. Iziqhamo ezigqunywe ngamabala amdaka ziyanceda ukuthomalalisa ukucaphuka kwaye zibonelele ngesiqabu ^[7] .

4. Uthintela i-anemia

Sityebile ngentsimbi, ukutya iibhanana ezigqithileyo kunokusinceda ngokwenyusa amanqanaba egazi. Lelinye lawona manyango alungileyo okunyanga i-anemia ^[8] .

5. Yandisa amandla

Umxholo we-carbohydrate ophezulu kunye nomxholo weswekile kwiibhanana ezigqithileyo usebenza njengamandla okomeleza indalo ^[9] . Ukutya iibhanana ezimbini ezigqithileyo kunokukunika amandla aneleyo kwimizuzu engama-90 yokuzilolonga. Ngaba uziva uphantsi? Bamba ibhanana enye okanye ezimbini ezigqithileyo.

6. Uthintela umhlaza

Enye yeenzuzo eziluncedo ezibonelelwa yibhanana evuthiweyo kukukwazi ukulwa nomhlaza. Amabala amnyama avela kulusu lwebhanana xa sele evuthiwe enza iTumor Necrosis Factor (TNF), into enokubulala iiseli ezinomhlaza nezingaqhelekanga. ^[10] .

7. Ukuphucula impilo yentliziyo

Njengoko sele kukhankanyiwe ngasentla, iibhanana ezigqithileyo zizityebi kwi-potassium kwaye ziphantsi kwi-sodium, enokuba luncedo ekulawuleni amanqanaba akho e-cholesterol. Umxholo wefayibha ekuncedeni iziqhamo ekunciphiseni umngcipheko wezifo zentliziyo, kunye nomxholo wobhedu kunye nentsimbi unceda ukuphucula kunye nokugcina ukubala kwegazi kunye namanqanaba e-hemoglobin ^{[Shumi elinanye]} .

8. Ilawula izilonda

Iibhanana sesona siqhamo sincedayo kwaye kuphela kwesona siqhamo sinokutyiwa ngumntu onesilonda ngaphandle kokukhathazeka malunga naziphi na iziphumo ebezingalindelekanga. Ubume obuthambileyo beebhanana, yambathisa isisu sakho kunye nokuthintela i-asidi ekuqaqambiseni izilonda ^[12] .

9. Iphelisa ukuqhina

Zityebile kwifayibha, iibhanana ezigqithileyo yeyona mpendulo iphambili yokufumana isiqabu ekuqunjelweni. Zilawula ukuhamba kwamathumbu akho, zisenza ukuba kube lula ngenkunkuma ukuphuma kwinkqubo yakho ^[13] . Baye baphucule ukwetyisa kwakho.

10. Ukunciphisa iimpawu ze-PMS

IVithamini B6 kwisiqhamo iluncedo ekunyangeni iimpawu ze-PMS. Izifundo ezahlukeneyo ziye zatyhila ifuthe le-vitamin B6 ekunciphiseni iimpawu zesifo sokuqala ^[14] .

11. Uphatha uxinzelelo

Amanqanaba aphezulu e-tryptophan kwiibhanana ezigqithileyo aguqulwa aba yi-serotonin ekusebenziseni. I-serotonin, yona, ikunceda uzive ulungile kwaye ithobise inkqubo yakho ye-neva, ngaloo ndlela uphakamisa imood yakho kunye nokugcina imeko esempilweni ^{[Shumi elinantlanu]} .

Iiresiphi ezisempilweni zeBhanana egqithileyo

1. Isidlo sakusasa se-Banana oatmeal

Izithako ^[16]

• & frac14 ikomityi ye-oats
• & frac34 ikomityi yobisi
• I-1punipoon ephantsi ye-peanut butter
• Ibhanana evuthiweyo eyi-1, isikwe ngamaqhekeza amancinci
• 4-5 iityhubhu zomkhenkce

Imikhombandlela

• Yongeza i-oatmeal, ubisi, ibhotolo yamandongomane, ibhanana evuthiweyo, kunye neetyhubhu zomkhenkce ukuya kwi-blender.
• Ukudibanisa malunga nemizuzu engama-1 kude kube lula.

2. Iipalepin zucchini iimuffins

Izithako

• 1 indebe shredded zucchini (ukusuka kwi-1 zucchini ephakathi)
• & I-frac12 indebe ebhanjiweyo ecoliweyo (ukusuka kwi-1 yebhanana evuthiweyo)
• Kunye nendebe ye-frac34 ye-fat-fat cashew
• & frac14 indebe ye-maple isiraphu
• Amaqanda ama-2
• 1 ithisipuni i-vanilla extract
• & Frac12 indebe yomgubo wekhokhonathi
• 1 ithisipuni yokubhaka isoda
• & frac14 itispuni yetyuwa

Imikhombandlela

• Ukucwilisa i-oven ukuya kuma-350 ° F.
• Cinezela i-zucchini edityanisiweyo yokufuma okungaphezulu kunye netawuli yephepha.
• Kwisitya esikhulu, yongeza i-zucchini, ibhanana, ibhotolo yebhotolo ephantsi, isiraphu yemephu, amaqanda kunye nevanilla.
• Hlanganisa ide ibe mpuluswa kwaye idityaniswe kakuhle.
• Okulandelayo, yongeza umgubo wekhokhonathi, isoda yokubhaka kunye netyuwa.
• Hlanganisa ide idityaniswe.
• Bhaka i-22-27 ngomzuzu okanye kude kuphume i-toothpick icocekile kwaye iintloko zeemfini zinombala omdaka ngegolide.

3. I-Chia, iquinoa kunye nemivalo ye-banana granola

Izithako

• I-1 indebe ye-oats engena-gluten
• Kunye nendebe ye-frac12 engaphekwanga yequinoa esele ihlanjwe
• Iipunipo ezi-2 zembewu ye-chia
• & frac14 itispuni yetyuwa
• 1 itispuni sinamon
• Iibhanana ezi-2 ezigqithileyo, ezicujiweyo
• & Frac12 itispuni yevanilla ekhutshwe
• Kunye nendebe ye-frac14 ekroliweyo iiamangile
• Ikomityi ye-pecans ecoliweyo
• ⅓ indebe yeziqhamo ezomisiweyo
• Kunye nendebe ye-frac14 yendalo, ibhotolo e-almond etyebileyo ephantsi
• 2 amacephe obusi

Imikhombandlela

• Ukucwilisa i-oven ukuya kuma-350 ° F.
• Qhawula ipani yokubhaka kunye nephepha lesikhumba ukuthintela imivalo ekuncamatheni.
• Kwisitya, hlanganisa i-oats, i-quinoa engaphekwanga, imbewu ye-chia, ityuwa kunye nesinamon.
• Hlanganisa ibhanana kunye ne-vanilla.
• Yongeza kwiiamangile, ii-pecans kunye neziqhamo ezomisiweyo.
• Beka ipani encinci ngobushushu obuphantsi.
• Yongeza ibhotolo ye-almond enamafutha asezantsi kunye nobusi kwaye uvuselele kude kufudumale kwaye ibhotolo yeamangile inyibilike.
• Yongeza kumxube wegranola de udityaniswe kakuhle.
• Thela kwi-pan elungiselelwe kwaye ucofe ezantsi ngokuqinileyo ngezandla okanye ngemilinganiselo.
• Bhaka imizuzu engama-25 okanye kude kube semaphethelweni ajike abe mdaka ngegolide.
• Vumela ukuba ipholile ngokupheleleyo ngaphambi kokusika kwimivalo.

Iziphumo ebezingalindelekanga zebhanana egqithileyo

• Ngenxa yomxholo weswekile, ibhanana evuthiweyo ayikhuthazwa kwizigulana ezinesifo seswekile ^[17] .

1. [1]Adeyemi, O. S., kunye no-Oladiji, A. T. (2009). Utshintsho olwenziwe ebhanana (Musa ssp.) Iziqhamo ngexesha lokuvuthwa. Ijenali yaseAfrika yeBiotechnology, 8 (5).
2. [Mbini]IHammond, J. B., iqanda, R., iDiggins, D., kunye neCoble, C. G. (1996). Utywala obuvela kwiibhanana. Itekhnoloji ye-Bioresource, 56 (1), 125-130.
3. [3]UMarriott, J., Robinson, M., kunye noKarikari, S. K. (1981). Ukutshintsha kwesitashi kunye neswekile ngexesha lokuvuthwa kwamaphenya kunye neebhanana. Ijenali yeSayensi yokutya nezoLimo, 32 (10), 1021-1026.
4. [4]ULyte, M. (1997). Ukungeniswa kokukhula kwebacteria ye-gram-negative yi-neurochemical equlathe ibhanana (Musa x paradisiaca) izicatshulwa. Iileta ze-FEMS ze-microbiology, 154 (2), 245-250.
5. [5]IPongprasert, N., uSekozawa, Y., uSugaya, S., kunye noGemma, H. (2011). Indima kunye nendlela yentshukumo ye-UV-C yehomoni ekunciphiseni uxinzelelo lweeselfowuni kunye nokwenzakala okupholileyo kwenzakala yebhanana yeziqhamo. Ijenali yoPhando ngezoKutya yaMazwe ngaMazwe, i-18 (2).
6. [6]UKumar, K. S., Bhowmik, D., uDuraivel, S., kunye no-Umadevi, M. (2012). Imveli kunye nokusetyenziswa kwamayeza ebhanana. Ijenali yeFarmacognosy kunye nePhytochemistry, 1 (3), 51-63.
7. [7]UKoufman, J., kunye noStern, J. (2012). Ukuwisa iasidi: incwadi yokupheka yokutya kwakhona kunye nonyango. USimon noSchuster.
8. [8]UBrown, A., Rampertab, S. D., kunye noMullin, G. E. (2011). Izikhokelo zokutya ezikhoyo zesifo sikaCrohn kunye nesifo sezilonda zesilonda. Ukuphononongwa kwengcali kwe-gastroenterology kunye ne-hepatology, 5 (3), 411-425.
9. [9]NgoLwesihlanu, F. F. Icandelo loVimba: iibhanana.
10. [10]Ngethamsanqa, T., kunye naseDelahunty, C. (2004). Ukwamkelwa komthengi ngejusi yeorenji enezinto ezisebenzayo. Uphando lokutya kumazwe aphesheya, i-37 (8), 805-814.
11. [Shumi elinanye]IAurore, G., Parfait, B., kunye neFahrasmane, L. (2009). Iibhanana, izinto zokwenza imveliso yokutya okusetyenzisiweyo. Iindlela eziqhubekayo kwiSayensi yezoKutya kunye neTekhnoloji, 20 (2), 78-91.
12. [12]IVosloo, M. C. (2005). Ezinye zezinto ezichaphazela ukwetyiswa kwe-carbohydrate ye-glycemic kunye nempendulo yeglucose yegazi. Ijenali yeeNzululwazi zabaThengi, i-33 (1).
13. [13]Vu, H.T, Scarlett, C. J., & Vuong, Q. V. (2018). Iiphenolic compounds ngaphakathi kwe-banana peel kunye nokusetyenziswa kwazo okunokwenzeka: uphononongo. Ijenali yokutya okuSebenzayo, 40, 238-248.
14. [14]IHettiaratchi, U. P. K., Ekanayake, S., kunye neWelihinda, J. (2011). Ukuqanjwa kwemichiza kunye neempendulo ze-glycemic kwiindidi zebhanana. Ijenali yamazwe aphesheya yesayensi yokutya kunye nesondlo, 62 (4), 307-309.
15. [Shumi elinantlanu]ISoto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., kunye neMeneses-Gómez, P. (2018). Uvavanyo lwe-Sensory kunye nesalathiso se-glycemic yokutya okuphuhliswe ngomgubo ovela kuyo yonke (i-pulp kunye ne-peel) yebhanana evuthiweyo (Musa cavendishii) ilahla. I-LWT, 92, 569-575.
16. [16]Ukuzingela, uJ. (2018, uJan 18). Iiresiphi ezinempilo ezili-13 zokuSebenzisa iiBhanana eziVuthiweyo [Iposti yeBlog]. Ukufunyanwa kwi-http: //www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
17. [17]Umdala, uC. (2004). I-Ayurveda yeswekile mellitus: uphononongo loncwadi lwe-biomedical. Olunye unyango kwamanye amayeza kunye neyeza, 10 (1), 44-95.

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