Lindy Valdez
Ubhanana udliwa ngenjabulo emhlabeni wonke. EJalimane, ubhanana uwuhlobo lwesithelo oludume kakhulu ngemva kwe-apula. Kodwa ingabe isithelo esiphuzi esihlala isikhathi eside sinempilo? Phela, iqukethe i-fructose eningi kanye nama-calories amaningi kunezinye izinhlobo eziningi zezithelo.
Ubhanana ubhekwa njengokudla okulula phakathi kokudla. Ukugcwalisa, okunomsoco, futhi kakade kuhlanganiswe kahle ngokwemvelo, abantu abaningi badla kusukela ebuntwaneni. Futhi ngempela: ubhanana uyiphakethe langempela lamandla, eligcwele abahlinzeki bamandla kanye ne-potassium yamaminerali. Kunezinhlobo eziningana zezithelo, ezingahlukaniswa zibe izinhlobo ezimbili: ubhanana omnandi kanye nokhova oluqinile.
Izinhlobonhlobo ezidume kakhulu zikabhanana
Uhlobo oludume kakhulu lwebhanana i-dessert banana. Lokhu okubizwa nge-Musa × paradisiacal kutholakala ngosayizi abahlukene. Imvamisa idliwa ingakacutshungulwa. Ubhanana omkhulu, oluhlaza waziwa ngokuthi ama-plantain. Zilungiswa njengemifino futhi zibilisiwe noma zithosiwe.
Amanani okunomsoco kabhanana
Ubhanana une-oblong futhi unenyama ethambile esikhumbeni esiwugqinsi, esingadliwa. Umbala wesikhumba uyahlukahluka kusuka koluhlaza (ongavuthiwe) kuya kophuzi (ovuthiwe) kuya kunsundu (ovuthiwe). Nokho, ubhanana ovuthiwe nongakavuthwa nawo uyahluka ngokwendlela odla ngayo. Ubhanana oluhlaza unokuqukethwe isitashi esiphezulu. Njengoba zivuthwa, isitashi siguqulwa sibe ushukela futhi isithelo siba mnandi. I-100 grams yebhanana evuthiwe inikeza:
- 81 kilocalories
- I-20.3 amagremu wama-carbohydrate
- 1.4 amagremu wefayibha
- 18.1 amagremu we-fructose
Ngenxa yokuthi anokuqukethwe kwamanzi aphansi kunezithelo eziningi, ubhanana unamakholori amaningi kanye noshukela ophezulu uma uqhathaniswa. Lokhu kwakamuva kunganikeza amandla asheshayo, kodwa izinga le-insulin, elikhuphuka kakhulu isikhashana ngenxa kashukela, liphinde lehle ngokushesha ngemva kwalokho, okungase kubangele ukuhlaselwa isifiso sokudla nokukhathala.
Ingabe Ubhanana Unempilo?
Ubhanana ungumthombo omuhle kakhulu we-potassium futhi uhlinzeka nge-vitamin B6, i-fiber, ama-carbohydrate, ne-vitamin C. Ngenxa yokuqukethwe kwawo okuphezulu kwe-prebiotic fiber pectin, ubhanana nawo unomphumela onenzuzo emgudwini wamathumbu. Ama-prebiotics ama-fibers angagaywe ngumzimba. Esikhundleni salokho, asetshenziswa amabhaktheriya amahle emathunjini amakhulu, avumela ukuthi ande kahle. Lokhu kusiza ezinkingeni zamathumbu ezifana nesifo sohudo noma ukuqunjelwa.
Ubhanana njengomthombo we-potassium
Ubhanana ugcwele i-micronutrients, ikakhulukazi i-potassium. I-Potassium ingenye ye-electrolyte ebaluleke kakhulu emzimbeni. Kuyasiza ukulawula ukusebenza kwenhliziyo nomfutho wegazi. Ukudla ukudla okunothe nge-potassium njengobhanana kungasiza ukwehlisa umfutho wegazi futhi kuvikeleke ezifweni zenhliziyo nesifo sohlangothi. Ucwaningo olunzulu lwesayensi luye lwakufakazela lokhu. Ngokwesibonelo, abacwaningi baseQueen’s Medical Center eHawaii bathola ukuthi ukudla ubhanana owodwa ngosuku kungawuqinisa kakhulu imisipha yenhliziyo futhi kunciphise ingozi yokushaywa unhlangothi ngamaphesenti angaba ngu-50.
“I-Potassium iyiminerali ebalulekile. Kuthatha umsebenzi obalulekile ekudluliseni izisusa ezivela emithanjeni yezinzwa (isib. ubuhlungu, amakhaza, nokufinyela kwemisipha),” kuqinisekisa isazi sokudla okunomsoco u-Astrid Donalies we-German Society for Nutrition. "I-Potassium ibalulekile ekubambeni kwezicubu futhi inendima ekulawuleni ibhalansi yamanzi."
Umzimba womuntu omdala udinga cishe u-4,000 mg we-potassium ngosuku, ongambozwa kalula ngokudla okunempilo. Ubhanana unama-370 mg nge-100 g. Ukulahlekelwa kwe-potassium kungenzeka kuphela ngokulahleka kwamanzi amaningi, isibonelo ngokuzikhandla ngokweqile ngokomzimba njengasemidlalweni yokuncintisana. Esinye sezizathu ezenza abasubathi abathathu, abagibeli bamabhayisikili, nabagijimi bebanga elide bethanda ukufinyelela ubhanana. Ubhanana omisiwe unothe nge-potassium, kodwa futhi unokuqukethwe kwekhalori ephezulu.
Uvuthwa nini ubhanana?
Ubhanana uyizithelo zasezindaweni ezishisayo futhi ukhula ikakhulukazi ezindaweni ezifudumele ezinomswakama ophezulu. Zithathwa zingakavuthwa zithuthwe. Lapho zifika emashalofini ezitolo ezinkulu, ziseluhlaza futhi zivuthwe lapha noma ekhaya esitsheni sezithelo.
Uma ubhanana ufakwa esikhwameni, uzovuthwa ngokushesha. Lokhu kungenxa yamagesi abawakhiphayo, akhuthaza ukuvuthwa okwengeziwe. Ngenxa yalesi sizathu, ubhanana akufanele ugcinwe kanye nezinye izithelo, njengoba zingavuthwa ngokushesha kakhulu.
Amabala ansundu kubhanana awuphawu lokuvuthwa kwemvelo. Zisengadliwa ngaphandle kokungabaza.
Ubhanana kufanele ugcinwe kanjani?
Ubhanana utshalwa ezindaweni ezishisayo futhi awukubekezeleli kahle ukubanda. Ngakho-ke akufanele zigcinwe esiqandisini. Lapha ama-enzyme abo, azivumela ukuthi zivuthwe, ayavalwa. Ngakho igobolondo lingashintsha libe mnyama. Nokho, ungakwazi iqhwa isithelo. Yingakho kufanele
