Lindy Valdez
Mabhanana anodyiwa nekunakirwa pasi rose. MuGermany, bhanana ndiyo inonyanya kufarirwa mhando yemuchero mushure meapuro. Asi muchero weyero usingaperi une hutano here? Mushure mezvose, ine yakawanda yefructose uye yakawanda makorikori kupfuura mamwe marudzi mazhinji emichero.
Mabhanana anoonekwa sechikafu chakakwana pakati pekudya. Kuzadza, kunovaka muviri, uye kwakanyatso kurongedzerwa nemasikirwo, vanhu vazhinji vanozvidya kubva paucheche. Uye zvechokwadi: bhanana isimba remagetsi rechokwadi, rakazara nevanopa simba uye mineral potassium. Kune mhando dzakasiyana dzemichero, iyo inogona kukamurwa kuva mhando mbiri: bhanana rinotapira uye rakasimba plantain.
Mhando yakakurumbira yebhanana
Rudzi rwakakurumbira rwebhanana ndiro bhanana rekudya. Iyi inonzi Musa × paradisiacal inowanikwa muhukuru hwakasiyana. Kazhinji inodyiwa isina kugadziriswa. Mabhanana makuru, egirinhi anozivikanwa semaplanta. Izvo zvakagadzirirwa semiriwo uye zvakabikwa kana zvakakangwa.
Izvo zvinovaka muviri zvemabhanana
Mabhanana akareba uye ane nyama yakapfava muganda gobvu, risingadyike. Ruvara rweganda rwunosiyana kubva pagirinhi (risina kuibva) kuenda kuyero (raibva) kusvika kune brown (yakanyanyisa). Zvisinei, mabhanana akaibva uye asina kuibva anosiyanawo pakudya kwawo. Mabhanana egirini ane sitachi yakawanda. Pazvinoibva, sitachi dzinoshandurwa kuita shuga uye muchero wacho unova kutapira. 100 gramu yebhanana yakaibva inopa:
- 81 kilocalories
- 20.3 gramu yemakabohydrate
- 1.4 magiramu e fiber
- 18.1 magiramu efructose
Nemhaka yekuti vane mvura yakaderera pane michero yakawanda, mabhanana ane macalorie akawanda uye shuga yakakwirira mukuenzanisa. Iyo yekupedzisira inogona kupa kukurumidza kuwedzera kwesimba, asi iyo insulin level, iyo inokwira zvakanyanya kwenguva pfupi nekuda kweshuga, inodonha zvakare nguva pfupi mushure meizvozvo, izvo zvinogona kukonzera kurwisa kwehavi uye kuneta.
Mabhanana Ane Utano Here?
Mabhanana inzvimbo yakanakisisa ye potassium uye inopawo vitamini B6, fiber, makhahydrates, uye vitamini C. Pamusana pehuwandu hwehuwandu hwe prebiotic fiber pectin, mabhanana anewo maitiro anobatsira pamakumbo emimba. Prebiotics mafiber asina kugayiwa nemuviri. Pane kudaro, dzinoshandiswa nemabhakitiriya akanaka mumatumbo makuru, izvo zvinovabvumira kuti vawande zvakakwana. Izvi zvinobatsira pamatambudziko emudumbu akaita semanyoka kana kusvira.
Mabhanana sechitubu che potassium
Mabhanana akazara nemicronutrients, kunyanya potassium. Potassium ndeimwe yeakakosha maelectrolyte mumuviri. Inobatsira kugadzirisa kushanda kwemwoyo uye kuwedzera kweropa. Kudya chikafu chine potasium semabhanana kunogona kubatsira kuderedza BP uye kudzivirira kubva kuchirwere chemoyo nesitiroko. Zvidzidzo zvesainzi zvakakura zvakaratidza izvi. Somuenzaniso, vatsvakurudzi vepaQueen’s Medical Center muHawaii vakawana kuti kudya bhanana rimwe chete pazuva kunogona kusimbisa tsandanyama yemwoyo zvakanyanya uye kuderedza ngozi yesitiroko nezvikamu makumi mashanu kubva muzana.
“Potassium chinhu chakakosha chicherwa. Zvinotora basa rinokosha mukutapurirana kwezvinokonzeresa kubva mutsinga dzetsinga (semuenzaniso kurwadziwa, kutonhora, uye kuputika kwetsandanyama)," inosimbisa nyanzvi yezvokudya Astrid Donalies kubva kuGermany Society for Nutrition. "Potassium yakakosha mukushushikana kwenyama uye ine basa mukugadzirisa kuenzana kwemvura."
Muviri wemunhu mukuru unoda zvakapoteredza 4,000 mg ye potassium pazuva, iyo inogona kuvharwa nyore nyore nekudya kune utano. Bhanana rine 370 mg pa100 g. Kurasikirwa kwePotassium kunogona kuitika chete nekurasikirwa kwemvura yakawanda, semuenzaniso kuburikidza nekushanda kwakanyanya kwemuviri sekunge mumitambo yemakwikwi. Chimwe chikonzero nei vatambi venhatu, mabhasikoro, uye vamhanyi vemarathon vachida kusvika pamabhanana. Mabhanana akaomeswa akatopfuma mu potassium, asi anewo macalorie akawandisa.
Mabhanana anoibva rinhi?
Mabhanana michero yemunzvimbo dzinopisa uye anokura zvakanyanya munzvimbo dzinodziya dzine hunyoro hwepamusoro. Dzinonhongwa dzisina kuibva dzotakurwa. Paanosvika pamasherufu esupamaketi, anenge achiri akasvibira uye akaibva pano kana kuti pamusha mundiro yemichero.
Kana mabhanana akaiswa musaga, anokasika kuibva. Izvi zvinokonzerwa nemagasi avanopa, ayo anokurudzira kuwedzera kuibva. Nokuda kwechikonzero ichi, mabhanana haafaniri kuchengetwa pamwe chete nemimwe michero, sezvo anogonawo kuibva nokukurumidza.
Mavara ebrown pamabhanana chiratidzo chekuibva kwechisikigo. Vanogona kudyiwa pasina kuzeza.
Mabhanana anofanira kuchengetwa sei?
Mabhanana anorimwa munzvimbo dzinopisa uye haashiviriri kutonhora zvakanyanya. Naizvozvo hazvifanirwe kuchengetwa mufiriji. Pano ma enzymes avo, anovabvumira kukura, anovharwa. Saka goko rinogona kuita dema. Zvisinei, unogona kuomesa muchero. Ndiko kusaka uchifanira
