Plantains inoshanduka mukunaka uye chitarisiko sezvainoibva. Asi vanoshandurawo chikafu chavo here? Sezvavanoenda kubva kugirinhi uye kusimba kuenda kuyero uye kupfava, vanorasikirwa nemwero yavo ye fiber content?
Kwete chaizvo, ivo havarasikirwe nefiber, asi inoshanduka seyo banana raibva. Inobva pakuva nesitachi inoshingirira kuenda kune imwe shoma. Resistant starch imhando ye prebiotic fiber inowanikwa zvakanyanya mukudya sezviyo, mbatatisi, mabhanana, nebhinzi. Sezvinoreva zita racho, masitadhi aya anoramba kutsemuka mudumbu. Izvi zvinovabvumira kuti varambe vasina kusimba kusvikira vasvika mudumbu guru, umo vanogona kushandiswa sehuni yebhakitiriya yakanaka mumatumbo edu.
fiber inochinja
Sezvo bhanana richiibva, chimiro charo chemakhahydrates chinoputsika kubva kune prebiotic fiber uye pectin kuenda kushuga. Semuenzaniso, bhanana rakasvibira rakazara rine zvinopfuura magiramu matatu efiber, nepo bhanana rakanyanya kuibva rine isingasviki 3 magiramu efiber. Huwandu hwemakabhohaidhiretsi akazara mubhanana hunoramba huripo, zvisinei nekuibva kwayo. Asi shanduko mune fiber yemukati inogona kuverengerwa kune iyo shanduko yemacarbohydrates ayo painokura. Hukoshi hwezvimwe zvinovaka muviri, senge potasium, vhitamini C, mapuroteni nemafuta, zvinoramba zvichigara pane chero nhanho yekukura.
Chimwe chinhu chinoshanduka kana bhanana raibva ndicho chikonzero che kugutsikana. Izvi zvinoreva kuti kudya bhanana rakaibva maringe nekudya rakasvibira kunogona kuita zvakasiyana pakuda kudya kwako. A super ripe plantain yakakwana pakubika. Asi mabhanana mashoma akaibva anokurudzirwa kuwana mamwe acho prebiotic fiber. Prebiotic fiber ine satiety mhedzisiro, ichiita kuti tinzwe takazara kwenguva refu. Izvo zviri kutaurwa, yakazara green plantains inogona kunge isinganakidze seanonaka sema plantain akaibva, saka tinenge tichitsvaga nzvimbo yepakati. Kana bhanana rapfuura kare, rinogona kunge rakakodzera chingwa chebhanana pane nguva yekudyira.
Greens ine fiber yakawanda
Uye kunyange zvazvo shuga inenge ichiita seyakakwirira, glycemic index yebhanana yakaibva inonyatsoita zvishoma zvishoma 51, nepo muchero usina kukura zvishoma (yero ine zvimwe zvikamu zvakasvibirira) unowedzera kunyange pasi 42. Izvi zvinoreva kuti mabhanana achabatsira kuchengetedza ropa. yakawanda inowirirana mazinga eshuga (achienzaniswa nepamusoro GI zvokudya), apo kudzivirira maspikes makuru uye dips.
Izvi zvinogona kunge zvichikonzerwa nehuwandu hwestarch inopikisa mumuchero, iyo inofamba nemukati mudiki pasina kunyanya kunyura muropa. Mabhanana saka isarudzo yakanaka yekudya kune vanhu vane chirwere cheshuga kana vamwe vanoedza kudzora mazinga eshuga yeropa.
Vazhinji vedu tingafunga kuti mabhanana anofanira kunge ari yero kana tichiadya. Asi mabhanana ane utano uye akachengeteka kudyiwa chero padanho rekukura kwawo. Nguva inotevera yatinotarisa imwe, tinofanira kuyeuka kuti bhanana iri girinhi shoma inogona kunge iine fiber shoma gut-hushamwari pane imwe yakaibva kana yakawandisa (iyo inogona kunge iri nani kune imwe yehutano hwebhanana dessert recipes).