Inotakurika, inonaka, uye inovaka muviri, mabhanana ndechimwe chezvikafu zvinonaka zvechisikigo. Kunyangwe ivo vachiita muviri zvakanaka munzira dzakawanda dzakasiyana, vanogona kunyanya kubatsira kune hutano hwematumbo.
Mabhanana "chipo chezvisikwa." Kupfuura bhegi ravo rekutakura (goko, hongu), haridhure uye rine chikafu chakanakisa che potassium, vhitamini C, vhitamini B6, magnesium, mhangura, uye fiber.
Green kana yero, mabhanana anotibatsira kuchengetedza electrolyte chiyero. Vanopa madosi akawanda e potassium uye magnesium, maviri akakosha macrominerals. Potassium yakakosha pakuenzanisa kwemvura uye kuputika kwemhasuru, pakati pemamwe mabasa mazhinji akakosha, nepo magnesium ichidikanwa kune hutano hwemapfupa, neuromuscular transmission.
Iwowo manyuko akanaka kwazvo ezvokudya zvakakwana makabhohaidhiretsi, ayo ndiwo manyuko makuru emuviri wedu esimba. Chibereko chakakurumbira chakanyanya kune avo vanobata BP uye vatambi vanoda kuzadza ma electrolyte mushure mekuita maekisesaizi.
Benefits of bananas for digestion
Kana ari mabhenefiti emudumbu, iwe unofanirwa kunyatsoteerera kune ruvara rwebhanana rako, kunyanya kana dumbu rako rapera. Chikafu chebhanana reyero chakajairwa chinoshanduka parinoibva uye rine mabhenefiti akasiyana zvichienderana neruvara rwaro.
Green bananas
Mabhanana akasvibira kana kuti ave kutsvukira akakwirira mukati pectin y starch, iyo inobatsira kudyisa gut microbes mumatumbo makuru.
Mabhanana akasvibira anogona kubatsira zvakanyanya pakurwisa manyoka, sezvo anobatsira kunwa mvura uye kubatsira kuita kuti zvituru zvikure uye zvisimbe, uye zvakare anokonzera kunonoka kukwira kweshuga yeropa.
Mabhanana akaibva
Sezvo mabhanana eyero achizopedzisira aita mavara ebrown, starch zhinji inoshandurwa kuita shuga, ine a laxative mhedzisiro zvinyoronyoro. Iyi michero yakaibva inogona kubatsira kurwisa acute constipation.
Inokurudzirwa kune vanhu vane sensitivity kune FODMAPs, kunyanya avo vane utachiona hudiki hwemudumbu (SIBO) kana kuti irritable bowel syndrome (IBS) vane manyoka, kudya mabhanana akaibva muhuwandu hudiki kudzivirira zviratidzo, kunyangwe kushivirira kwakasiyana kune wese.
Nzira yekushandisa sei bhanana?
Kune nzira dzisingaverengeki dzekudya mabhanana - iwo muchero unosiyana-siyana unobatsira kudya kwemangwanani, madhiri, uye kunyange zvidyo zvinonaka. Kunyange zvazvo mabhanana akaibva achizivikanwa nekugadzira chingwa chebhanana, kune dzimwe nzira dzakawanda dzinoshamisa dzekubatanidza muchero mukudya kwako.
kugadzira cream yakanaka
Kana yakasanganiswa mublender, mabhanana akaomeswa nechando anoshanduka kuita iyi inorota, inonhuhwirira yakada kufanana neaizikirimu. Iwe unogona kuita ice cream yako inotapira isina mukaka uchishandisa nzira dzisiri dzemukaka wemukaka, uye sezvo mabhanana asina kwaakarerekera mukunaka, unogona kuwedzera chero chero rudzi rwekunhuhwirira kwaungada.
Paunenge uine mabhanana akawandisa mundiro yako, svuura uye woachengeta mufiriji: nenzira iyoyo, kana uchinge uchishuvira kuitirwa ice cream, chaunofanirwa kuita kusarudza kuti ndeapi masanganiswa aunoda kusanganisa.
Pancakes banana Pancakes
Ita sekuti ikupera kwevhiki kana kuita mapakeke tsika itsva. Kuenderana kwechibereko kwakanakira uye kunobvumidza kuti usvetuke zvinhu zvausingade, ingave hupfu, mazai kana chimwe chinhu.
Kanda kemikari uye shuga yakazadzwa yekubheka musanganiswa mumarara uye gadzira aya akapusa eBanana Pancake. Kana isu tiri mabhanana mafani, tinogona kunge takaisa mabhanana akachekwa pamusoro pemapani, asi wakambogadzira batter yebhanana here? Izvo zviri nyore zvekuti zvinongoda 2 zvigadzirwa: bhanana nemazai. Mune blender, tichasanganisa mazai maviri makuru uye bhanana rakaibva. Pamapanike efluffier, wedzera ⅛ teaspoon yehupfu hwekubikisa. Sezvo mabhanana ari muchero wakanyanya kuomarara, anotsiva nyore hupfu mune ino chikafu chemangwanani.
Inwa banana smoothie
Mabhanana anonyanya kushandiswa sehwaro hwesmoothie musanganiswa nekuda kwekunaka kwawo. Isu tinokurudzira kuomesa mabhanana sezvo achaita kuti smoothies yako iwedzere kuoma.
Vanhu vashoma vakagadzira smoothie pasina muchero uyu wakareba, asi wakamboedza kugadzira musanganiswa wechando nebhanana regirini here? Asati aibva, mabhanana akapfuma mustarch isingachinji, yakaoma-ku-kuwana fomu yefaibha inogayiwa zvishoma nezvishoma kuitira kunzwa kuzara kwenguva refu uye kunyatsoshanda kwemafuta oxidation.
Pamusoro pezvo, masitadhi anoshingirira anodyisa mabhakitiriya anobatsira mudumbu, ayo anobva ashandura mastarchi kuita anti-inflammatory compounds anobatsira kudzvanyirira kudya uye kuwedzera immune system. Nemushonga unoshamisa, tichaedza kubatanidza hafu yebhanana yakaomeswa nechando, hafu yekapu yepineapple yakaomeswa nechando, hafu yeteapuni yevhu turmeric, chimedu cheginger nyowani (yakapepetwa uye yakanyikwa), muto wehafu yerimu, uye 1 kapu. yecoconut mvura.
Vasanganise pamwe oats
Pamwe chete ivo vaviri vechokwadi vane simba-vanopa faibha yakawanda uye vachikuchengeta wakaguta kusvika pakudya kwako kunotevera. Panzvimbo pekuwedzera macalories asina chinhu seshuga chena yakanatswa inongowedzera shuga muropa rako uye ichikonzera kuti iparare mushure menguva pfupi, wadii kuravira oatmeal yako nemabhanana?
Cheka bhanana nepakati, woripwanya neforogo, woripeta mundiro yaunofarira yesimbi-yakachekwa oats pamwe chete nemwaya yesinamoni. Aya oats akachekwa ane yakaderera glycemic index pane yakakungurutswa kana pakarepo oats, zvinoreva kuti ivo vanozotichengeta takaguta kwenguva yakareba.
Uye kana tichiita chipatapata kuchigadzirira mangwanani, tinogona kuzviita usiku hwose. Tichangobika makomichi mana emvura mupoto. Tichawedzera kapu yesimbi yakachekwa oats uye kubika pamusoro pekupisa kweminiti 1. Ivhara hari, rega itonhore. Zvadaro tichazvichengeta usiku hwose mufiriji.
Sanganisa ne nut butter
Pane chimwe chinhu chekare pamusoro peanut butter uye bhanana toast, asi kune dzimwe nzira dzakawanda dzekufarira mabhanana nenzungu dzakapwanyika kuitira kusanganiswa kweprotein, carbs, uye mafuta ane utano.
Mabhanana akazara potassium, chicherwa chinobatsira tsandanyama dzako kupora kubva pakurovedza muviri, inosimbisa budiriro, uye inotibvumira kurovedza muviri zvakanyanya. Tichaisanganisa neprotein-packed peanut butter kugadzirisa uye kuvaka patsva mhasuru dzakaonda.
caramelize navo
Kana usati wamboedza plantain yakakangwa, zvigadzirire iwe kune chimwe chinhu chinoshamisa chinotapira. Kucheka muchero kunobereka caramelized effect yausingazozvidembi. Edza mimwe michero yakakangwa skewers kana kuiisa pachingwa neshamhu yogati.
nechokoreti shoma
Isu tinotenda kuti hatifanire kuwedzera zvimwe. Yakagadzirwa necocoa poda uye kokonati mafuta, iyo chokoreti sosi inopa dosi yeanononoka-kugaya mafuta ane hutano kubatsira kudzivirira nzara, uye yakawanda ye antioxidants kuchengetedza kuzvimba. Kugadzira muto wechokoreti yakasviba, tinosanganisa maspuni maviri emafuta ekokonati akanyunguduka uye 2 ½ maspuni eiyo unsweetened cocoa poda.
Isu tinocheka bhanana kuita zvidimbu zviviri masendimita, tobaya nemazino, tonyika muchokoreti sosi uye tobva tawedzera topping yedu yatinofarira: walnuts, pistachios, grated kokonati, munyu wegungwa kana chili poda yakapfuma mu capsaicin kana tichida kukurumidzira. metabolism. Tichaomesa nechando kwemaminitsi gumi nemashanu.