Iyaphatheka, inencasa, kwaye inezondlo, iibhanana zezona snacks zigqibeleleyo zendalo. Nangona bewenza kakuhle umzimba ngeendlela ezininzi ezahlukeneyo, banokuba luncedo ngakumbi kwimpilo yamathumbu.
Iibhanana "zisipho sendalo." Ngaphandle kwecala labo lokuthwala (igobolondo, ngokuqinisekileyo), azibizi kwaye ziqulethe isondlo esihle kakhulu se-potassium, i-vitamin C, i-vitamin B6, i-magnesium, ithusi kunye ne-fiber.
Uhlaza okanye umthubi, iibhanana zisinceda sigcine ibhalansi ye-electrolyte. Banikezela ngeedosi ezininzi i-potassium kunye ne-magnesium, iimacrominerals ezimbini ezibalulekileyo. I-Potassium ibalulekile kwibhalansi ye-fluid kunye ne-muscle contraction, phakathi kweminye imisebenzi ebalulekileyo, ngelixa i-magnesium iyimfuneko kwimpilo yethambo, ukuhanjiswa kwe-neuromuscular.
Zikwangumthombo obalaseleyo wokutya okupheleleyo kweecarbohydrates, ezingowona mthombo wamandla emizimbeni yethu. Isiqhamo esidumileyo sikhulu ngakumbi kwabo balawula uxinzelelo lwegazi oluphezulu kunye neembaleki ezifuna ukuzalisa i-electrolytes emva kokuzivocavoca.
Iinzuzo zebhanana zokugaya
Ngokubhekiselele kwizibonelelo zamathumbu, kufuneka uhlawule ingqalelo ngokukhawuleza kumbala webhanana yakho, ngakumbi xa isisu sakho siphelile. Ukutya okusemgangathweni kwebhanana emthubi kuyatshintsha njengoko ivuthwa kwaye ineenzuzo ezahlukeneyo ngokuxhomekeke kumbala wayo.
Iibhanana eziluhlaza
Iibhanana eziluhlaza okanye eziza kuba tyheli ziphezulu pectin y isitatshi, ezinceda ukondla i-microbes emathunjini amakhulu.
Iibhanana eziluhlaza zinokuba luncedo kakhulu kwimibhobho yorhudo, njengoko zinceda ukufunxa amanzi kwaye zincede ukwenza izitulo zibe zikhulu kwaye ziqine, kwaye zibangela ukunyuka okucothayo kumanqanaba eswekile yegazi.
Iibhanana ezivuthiweyo
Njengoko iibhanana zityheli zize ekugqibeleni zenze amachokoza amdaka, uninzi lwesitatshi luguqulwa lube yiswekile, ene-a isiphumo sokuhambisa isisu ithambile ngokwendalo. Ezi ziqhamo zivuthiweyo zinokunceda ukulwa nokuqunjelwa.
Kucetyiswa kubantu abanovakalelo FODMAP, ngakumbi abo bane-bacterial overgrowth yamathumbu amancinci (SIBO) okanye i-irritable bowel syndrome (IBS) enesifo sohudo, ukutya iibhanana ezivuthiweyo ngamanani amancinci ukuphepha iimpawu, nangona ukunyamezela kwahlukile kumntu wonke.
Indlela yokusebenzisa iibhanana?
Kukho iindlela ezininzi zokutya iibhanana - ziziqhamo eziguquguqukayo ezinceda isidlo sakusasa, izimuncumuncu, kunye nezitya ezinencasa. Nangona iibhanana ezivuthiweyo zidume ngokwenza isonka sebhanana, zininzi ezinye iindlela ezimangalisayo zokubandakanya isiqhamo ekutyeni kwakho.
yenza ukhilimu olungileyo
Xa idityaniswe kwi-blender, iibhanana ezikhenkcezisiweyo ziguquka zibe yile nto iphuphayo, i-creamy texture efana ne-ayisikrimu. Unokwenza i-ayisikrimu yakho yobisi engenalo ubisi usebenzisa iindlela ezingezizo zobisi, kwaye ekubeni iibhanana zingathathi hlangothi kwi-flavour, unokongeza malunga naluphi na uhlobo lwe-flavoring oyithandayo.
Xa uneebhanana ezivuthiweyo kwisitya sakho, zixovule kwaye uzigcine kwisikhenkcisi: ngaloo ndlela, xa unqwenela ukunyangwa kwe-ayisikrimu, okufuneka ukwenze kukugqiba ukuba yeyiphi indibaniselwano ofuna ukuyixuba.
iipanekuku zebhanana
Yenza ngathi yimpelaveki okanye wenze iipancakes isiko elitsha. Ukuhambelana kwesiqhamo kukulungele kwaye kukuvumela ukuba utsibe izinto ongazifuniyo, nokuba ngumgubo, amaqanda okanye enye into.
Gcoba imixube yokubhaka egcwele iswekile kwinkunkuma kwaye wenze ezi Pancake zeBanana zilula kakhulu. Ukuba singabalandeli bebhanana, sisenokuba sibeke iibhanana ezisikiweyo phezu kweepancakes, kodwa ngaba ukhe wenza ibheta yebhanana? Kulula kakhulu ukuba ifuna izithako ezi-2 kuphela: ibhanana kunye namaqanda. Kwi-blender, siya kuxuba amaqanda amabini amakhulu kunye nebhanana evuthiweyo. Ngeepanekuku eziFluffier, yongeza ⅛ itispuni yomgubo wokubhaka. Njengoko iibhanana zisisiqhamo esinesitatshi, zithatha indawo yomgubo ngokulula kwesi sidlo sakusasa.
Sela ibhanana smoothie
Iibhanana zisetyenziswa rhoqo njengesiseko semixube yesmoothie ngenxa yobukhrimri bazo. Sincoma ukukhenkceza iibhanana njengoko ziya kwenza i-smoothies yakho ibe nekhrimu ngakumbi.
Bambalwa abantu abenze i-smoothie ngaphandle kwesi siqhamo si-oblong, kodwa ngaba ukhe wazama ukwenza umxube onomkhenkce kunye nebhanana eluhlaza? Phambi kokuba zivuthwe, iibhanana zityebile kwistatshi esixhathisayo, uhlobo ekunzima ukulufumana lwefiber eyetyiswa kancinane ukuze ivakale ihluthe ixesha elide kunye neoxidation yamafutha esebenzayo.
Ukongeza, isitashi esixhathisayo sondla iibhaktheriya eziluncedo esiswini, ezithi ke ziguqule isitatshi zibe ziikhompawundi ezichasene nokudumba ezinceda ukucinezela ukutya kunye nokunyusa amajoni omzimba. Ngomxube ongaqhelekanga, siya kuzama ukudibanisa isiqingatha sebhanana ekhenkcezisiweyo, isiqingatha sekomityi yephayinapile ekhenkcezisiweyo, isiqingatha itispuni le-turmeric yomhlaba, iqhekeza lejinja entsha (ihlutshiwe kwaye icoliwe), ijusi yesiqingatha sekalika kunye nekomityi enye. yamanzi ekhokhonathi.
Hlanganisa nabo kunye ne-oats
Bebonke basisibini esinamandla okwenyani-esinika ifayibha eninzi kwaye sikugcina uzele kude kube kukutya kwakho okulandelayo. Endaweni yokongeza iikhalori ezingenanto njengeswekile emhlophe esulungekileyo ethi ikhuphe iswekile yegazi lakho kwaye ibangele ukuba yenzeke ngokukhawuleza emva koko, kutheni ungangcamli i-oatmeal yakho ngeebhanana?
Sika ibhanana ibe sisiqingatha, uyicube ngefolokhwe, uze uyisonge kwisitya osithandayo se-oats esikwe ngentsimbi kunye nokufefa kwesinamoni. Ezi oats ezisikiweyo zinesalathiso esisezantsi se-glycemic kune-oats eqengqelekayo okanye ekhawulezileyo, oku kuthetha ukuba baya kusigcina sigcwele ixesha elide.
Yaye ukuba singxamele ukuyilungiselela kusasa, sinokuyenza ngobusuku. Siyakubilisa nje iikomityi ezine zamanzi embizeni. Siya kwongeza ikomityi ye-oats yensimbi kwaye sipheke ngokushisa okuphantsi ngomzuzu we-1. Gubungela imbiza, yiyeke ipholile. Emva koko siya kugcina ubusuku kwifriji.
Xuba ngebhotolo ye nut
Kukho into eqhelekileyo malunga nebhotela ye-peanut kunye ne-banana toast, kodwa kukho ezinye iindlela ezininzi zokunandipha iibhanana kunye namantongomane atyumkileyo ukudibanisa iprotheni, i-carbs kunye namafutha anempilo.
Iibhanana zigcwele i-potassium, iminerali enceda imisipha yakho ukuba ibuyele ekusebenzeni, iqinisa uphuhliso, kwaye ivumela ukuba senze umthambo ngakumbi. Siza kuyidibanisa kunye neprotein epakishwe ibhotolo yamandongomane ukulungisa kunye nokwakha ubunzima bezihlunu ezibhityileyo.
caramelize kubo
Ukuba awuzange uzame i-plantain eyosiweyo, zilungiselele into emnandi kakhulu. Ukugcoba isiqhamo kuvelisa umphumo we-caramelized ongayi kuzisola ngayo. Zama iziqhamo eziqhotsiweyo zeskewers okanye uzibeke kwisonka ngeyogathi ephekiweyo.
ngetshokolethi encinci
Sikholelwa ukuba akukho mfuneko yokongeza ngaphezulu. Yenziwe nge-cocoa powder kunye neoyile yekhokhonathi, i-sauce yetshokolethi ibonelela ngethamo lamafutha anempilo acothayo anceda ukunqanda indlala, kunye neninzi ye-antioxidants ukugcina ukudumba kude. Ukwenza i-sauce yetshokholeyithi emnyama, siya kuxuba amacephe ama-2 e-oyile yekhokhonathi enyibilikisiweyo kunye ne-1 ½ yecephe le-cocoa powder engenasweet.
Siza kusika ibhanana ibe ngamaqhekeza amabini eesentimitha, siyigqobhoze nge-toothpick, siyicwilise kwisosi yetshokolethi, emva koko songeze i-topping yethu esiyithandayo: i-walnuts, i-pistachios, i-coconut egayiweyo, ityuwa yolwandle okanye i-chili powder etyebileyo kwi-capsaicin ukuba sifuna ukukhawulezisa i-capsaicin. imetabolism. Siya kukhenkcela ubuncinane imizuzu eyi-2.