Uyaphatheka, umnandi, futhi unomsoco, ubhanana ungolunye lwezidlo zemvelo ezingcono kakhulu. Nakuba enza kahle umzimba ngezindlela eziningi ezahlukene, angaba yinzuzo ikakhulukazi empilweni yamathumbu.
Ubhanana "uyisipho semvelo." Ngaphandle kwesikhwama sazo esithwalayo (igobolondo, vele), awabizi futhi aqukethe izakhi ezinhle kakhulu ze-potassium, uvithamini C, uvithamini B6, i-magnesium, ithusi, kanye ne-fiber.
Oluhlaza noma ophuzi, ubhanana usisiza ukuba sigcine ibhalansi ye-electrolyte. Banikeza imithamo emikhulu ye i-potassium ne-magnesium, ama-macromineral amabili abalulekile. I-Potassium ibalulekile ekulinganiseni koketshezi kanye nokufinyela kwemisipha, phakathi kweminye imisebenzi eminingi ebalulekile, kuyilapho i-magnesium iyadingeka empilweni yamathambo, ukudluliselwa kwe-neuromuscular.
Futhi ziwumthombo omuhle kakhulu wama-carbohydrate okudla, okuwumthombo oyinhloko wamandla emizimbeni yethu. Isithelo esidumile sikhulu ikakhulukazi kulabo abaphethe umfutho wegazi ophakeme kanye nabasubathi abadinga ukugcwalisa ama-electrolyte ngemva kokuzivocavoca.
Izinzuzo zikabhanana ekugayeni ukudla
Ngokuqondene nezinzuzo zamathumbu, kufanele uqaphele kakhulu umbala webhanana lakho, ikakhulukazi uma isisu sakho siphelile. Umsoco kabhanana ophuzi ojwayelekile uyashintsha njengoba uvuthwa futhi unezinzuzo ezihlukene kuye ngemibala yawo.
Ubhanana oluhlaza
Ubhanana oluhlaza noma osuzophenduka ophuzi uphakeme pectin y isitashi, esiza ukondla amagciwane emathunjini amakhulu.
Ubhanana oluhlaza ungasiza kakhulu ekuhlaselweni yisifo sohudo, njengoba usiza ukumunca amanzi futhi usize ukwenza indle ibe nkulu futhi iqine, futhi ibangela ukukhuphuka kancane kwezinga likashukela egazini.
Ubhanana ovuthiwe
Njengoba ubhanana uphuzi futhi ekugcineni wenze amachashaza ansundu, isitashi esiningi siguqulwa sibe ushukela, one-a umphumela we-laxative ithambile ngokwemvelo. Lezi zithelo ezivuthiwe zingasiza ukulwa nokuqunjelwa okunamandla.
Kunconywa kubantu abanozwela I-FODMAP, ikakhulukazi labo abane-bacterial overgrowth yamathumbu amancane (SIBO) noma i-irritable bowel syndrome (IBS) enesifo sohudo, ukudla ubhanana ovuthiwe ngamanani amancane ukugwema izimpawu, nakuba ukubekezelelana kuhlukile kuwo wonke umuntu.
Indlela yokusebenzisa ubhanana?
Kunezindlela ezingenakubalwa zokudla ubhanana - yisithelo esishintshashintshashintshayo esizuzisa ukudla kwasekuseni, ama-dessert, ngisho nezitsha ezinoshukela. Nakuba ubhanana ovuthiwe udume ngokwenza isinkwa sikabhanana, ziningi ezinye izindlela ezinhle zokufaka isithelo ekudleni kwakho.
yenza ukhilimu omuhle
Uma uhlanganiswe ku-blender, ubhanana oqandisiwe ushintsha ube yiphupho, ukuthungwa okukhilimu okufana no-ayisikhilimu. Ungenza u-ayisikhilimu wakho omnandi ongenalo ubisi usebenzisa ezinye izindlela zobisi olungezona ezobisi, futhi njengoba ubhanana ungathathi hlangothi ku-flavour, ungakwazi ukwengeza cishe noma yiluphi uhlobo lwesinambitheka ongasithandayo.
Uma unobhanana ovuthwe ngokweqile endishini yakho, wacwecwe futhi uwagcine efrijini: ngaleyo ndlela, uma uhalela ukunambitheka kuka-ayisikhilimu, okumele ukwenze ukunquma ukuthi yiziphi izinhlanganisela ofuna ukuzihlanganisa.
pancake banana pancake
Yenza sengathi impelasonto noma wenze amakhekhe abe isiko elisha. Ukuvumelana kwesithelo kuhle futhi kukuvumela ukuthi weqe izinto ongazifuni, kungaba ufulawa, amaqanda noma enye into.
Gcoba izingxube zokubhaka ezigcwele amakhemikhali noshukela kudoti bese wenza lawa makhekhe alula kabhanana. Uma singabalandeli bakabhanana, kungenzeka ukuthi sibeke ubhanana osikiwe phezu kwamakhekhe, kodwa ingabe uke wenza inhlama kabhanana? Kulula kakhulu ukuthi kudinga izithako ezi-2 kuphela: ubhanana namaqanda. Ku-blender, sizoxuba amaqanda amabili amakhulu kanye nebhanana elivuthiwe. Ukuze uthole ama-pancake e-fluffier, engeza ⅛ ithisipuni yempushana yokubhaka. Njengoba ubhanana uyisithelo esinesitashi, ushintsha kalula ufulawa kulesi sidlo sasekuseni.
Phuza i-banana smoothie
Ubhanana usetshenziswa kaningi njengesisekelo semiksi ye-smoothie ngenxa yobumnandi bawo. Sincoma ukufriza ubhanana njengoba ezokwenza ama-smoothie akho abe nokhilimu.
Bambalwa abantu abenze i-smoothie ngaphandle kwalesi sithelo esiyi-oblong, kodwa uke wazama ukwenza ingxube efriziwe nebhanana eluhlaza? Ngaphambi kokuvuthwa, ubhanana ucebile ngesitashi esingazweli, uhlobo lwefayibha okunzima ukuyithola egayeka kancane ukuze uthole umuzwa wokugcwala isikhathi eside kanye ne-oxidation yamafutha esebenza kahle kakhulu.
Ngaphezu kwalokho, isitashi esingazweli sondla amagciwane anenzuzo esiswini, abese eguqula isitashi sibe izinhlanganisela ezilwa nokuvuvukala ezisiza ukucindezela ukudla nokuqinisa amasosha omzimba. Ukuze uthole isiphuzo esingavamile, sizozama ukuhlanganisa uhhafu kabhanana oqandisiwe, uhhafu wenkomishi kaphayinaphu oqandisiwe, ingxenye yethisipuni yethisipuni ye-turmeric yomhlabathi, ucezu lwejinja elisha (elihlutshiwe futhi ligayiwe), ijusi yesigamu sikalime, nenkomishi engu-1. amanzi kakhukhunathi.
Hlanganisa nabo nama-oats
Ndawonye bangabashadikazi bangempela—banikeza ifayibha eningi futhi kukugcina ugcwele kuze kube yisidlo sakho esilandelayo. Esikhundleni sokungeza ama-calories angenalutho njengoshukela omhlophe ocolisisiwe onyusa ushukela osegazini lakho futhi ubangele ukuthi uphahlazeke maduzane, kungani unganambisi i-oatmeal yakho ngobhanana?
Sika ubhanana ube uhhafu, uwugaqe ngemfoloko, bese uwugoqa endishini oyikhonzile yama-oats asikwe ngensimbi kanye nokuvuvuzela ngesinamoni. Lawa ma-oats asikiwe anenkomba ephansi ye-glycemic kune-oats egoqiwe noma esheshayo, okusho ukuthi izosigcina sigcwele isikhathi eside.
Futhi uma sijahile ukukulungisa ekuseni, singakwenza ubusuku bonke. Sizovele sibilise izinkomishi ezine zamanzi ebhodweni. Sizofaka inkomishi yensimbi yokusika i-oats bese sipheka phezu kokushisa okuphansi ngomzuzu ongu-1. Vala ibhodwe, liyeke liphole. Khona-ke sizoyigcina ubusuku bonke esiqandisini.
Hlanganisa nebhotela le-nut
Kukhona into eyindida kakhulu mayelana nebhotela lamantongomane nesinkwa sebhanana, kodwa zikhona ezinye izindlela eziningi zokujabulela ubhanana ngamantongomane agayiwe ukuze kuhlanganiswe amaprotheni, ama-carbs, namafutha anempilo.
Ubhanana ugcwele i-potassium, i-mineral esiza imisipha yakho ukuthi ilulame lapho uzivocavoca, iqinisa intuthuko, futhi isivumela ukuthi sizivocavoce kakhulu. Sizoyihlanganisa nebhotela lamantongomane eligcwele amaprotheni ukuze silungise futhi sakhe kabusha izicubu ezithambile.
i-caramelize
Uma ungakaze uzame i-plantain eyosiwe, zilungiselele okuthile okumnandi ngendlela emangalisayo. Ukugcoba isithelo kukhiqiza umphumela we-caramelized ongeke uzisole. Zama ezinye izithelo ezosiwe skewers noma usibeke phezu isinkwa iyogathi ephehliwe.
ngoshokoledi omncane
Sikholelwa ukuthi asikho isidingo sokwengeza okuningi. Yenziwe nge-cocoa powder namafutha kakhukhunathi, isoso kashokoledi inikeza umthamo wamafutha anempilo agayeka kancane ukuze asize ukunqanda indlala, kanye nenqwaba yama-antioxidants ukuze kugcinwe ukuvuvukala kude. Ukwenza isoso kashokoledi omnyama, sizoxuba izipuni ezi-2 zamafutha kakhukhunathi ancibilikisiwe kanye nezipuni eziyi-1 ½ zempuphu kakhokho engenaswidi.
Sizosika ubhanana ube yizicucu zamasentimitha angu-2, siwubhoboze nge-toothpick, siwucwilise ku-sauce kashokoledi bese sengeza into esiyithandayo: ama-walnuts, ama-pistachios, ukhukhunathi ogayiwe, usawoti wasolwandle noma i-chili powder ecebile nge-capsaicin uma sifuna ukusheshisa ukupheka. umzimba. Sizoqandisa okungenani imizuzu eyi-15.