Osidingayo banana

Banana yenye yezo zizityalo ezilinywe ixesha elide. I AmaNdiya ingqalelo kwesi siqhamo paradesi, kuba uyakwazi ukwanelisa komzimba womntu zonke izinto eziyimfuneko. Emva kokuba banana, apho calories ezi eziphakamileyo kakhulu, phakathi kwezinye izinto, luncedo kakhulu, ukuba kumafa yayo imali omkhulu iswekile zendalo, ezifana fructose, iswekile kunye sucrose. Kwakhona esisityebi kunene nefayibha.

Banana - umthombo omangalisayo wamandla. Ngoko ke, iibhanana nje ezimbini kukunika amandla ukuba isebenze imizuzu engama-30. Kufuneka kuqatshelwe ukuba kumafa waso a tryptophan protein, nto leyo aguqulwa abe serotonin. Ke yena, njengoko sonke sisazi, ubizwa ngokuba 'hormone lolonwabo ", nto leyo iphucula ovakalelwa kunceda uphumle. Ngoko ke esinganyanga ngokwakho ukuba iziqhamo ngamaxesha anzima - yaye umphefumlo wakho uya kuba lula kakhulu.

Musa ukulibala malunga isixa esikhulu weevithamini, omkhulu phakathi kwazo potassium. Ukongezelela banana bakhe iivithamini B6, B12, isodiyam, carotene, intsimbi, phosphorus, ivithamin C, PP, E, calcium nezinki. Ngako oko ke kucetyiswa ukuba ukutya ezi ziqhamo noxinezeleko engqondweni nasemzimbeni. Ekubeni osidingayo banana iphantsi, ngoko ke kunokwenzeka kakhulu ukuba ukusebenzisa kunye izidlo ezahlukeneyo. Ukongeza iibhanana ukunceda yokuhlambulula umzimba ityhefu kunye cholesterol, leyo ikhoyo nokubakho egazini. UNYE umdibanise - ukukwazi ukunciphisa ukudumba isifo esiswini.

Bonke abo ukubukela ubunzima zabo, akwaba kanye babezibuza: zingaphi calories kwi banana? Impendulo noluqondakalayo kunzima ukufumana. Ekubeni umxholo caloric of banana ixhomekeka kwifomu apho emi kuyo yaye yintoni ubukhulu na. Iibhanana kufika iintlobo ezahlukeneyo, ukususela oko kuxhomekeke kubungakanani iziqhamo. Ngenxa yoko, umxholo yabo caloric isusela ukusuka 72 ukuya 135 calories calories.

Zonke thelo yohlulwe amancinci, aphakathi kunye enkulu. Small uzibuza 81 grams kunye ubude-15 cm, ezi 72 kcal. Inama 18 iigrem carbohydrate 2 grams ifayibha. Medium, ukuya ku 117 grams ubunzima kunye ubude ngaphezu kwe-17 cm, ezi 105 kcal, izakha-26 grams-3 iigrem ifayibha. iziqhamo Large ku 135 grams ubunzima kunye-20 cm ubude, equlethe 120 kcal, 30 g iicarbohydrate 4.1 iigrem ifayibha. A iibhanana ezinkulu enobunzima ngaphezulu kwe 150 grams kunye nobude mkhulu kuno-23 cm, ezi 135 kcal, 35 g iicarbohydrate 4.5 iigrem ifayibha.

Osidingayo banana komntu akuxhomekekanga ekuzithandeleni ibhanana ivuthiwe okanye nangoku akuqolanga. Utshintsha kuphela uhlobo carbohydrate. Umlinganiselo wesitatshi kunye neswekile kwandisa kunye yokumitha. Kwaye ke ngolibo yentsunguzi kwezondlo ngakumbi.

Enye osidingayo banana ixhomekeke kwindlela oko zimanzi nadiliya zomileyo. Ukuba banana fresh sine-avareji 90 kcal, ngoko ke isalathiso kwisiqhamo yomile ifikelela 273 kcal. Kodwa kwangaxeshanye, banana womisa kuluncedo kakhulu ngakumbi, ngenxa yokuba kukho izinto umkhondo phi kunye neeminerali. Kwaye ingqalelo lidlula umxholo ezi izinto, azinakufaniswa iziqhamo ezifreshi, izihlandlo ezi-5. Kwakhona, banana womisa utyebile kakhulu potassium; 100 grams iziqhamo ezinjalo iquka wemagniziyam 90 mg omnye isithelo ifayibha luncedo 5.5 grams.

Ezi iziqhamo nayiphi na isuti wonke ngaphandle kokukhetha. Bangasebenzisa nje kuphela zimanzi nadiliya zomileyo; kodwa udibanise iindidi okuziinkozo, ehla, iikeyiki okanye bapheke mousse banana okanye ice cream. Ngethamsanqa, kukho zokupheka ezininzi ezahlukeneyo yonke ukunambitheka. Ngoko ke, ukuba ufuna ukwazi yonke imihla ukukholisa abantu obathandayo bakho isitya esitsha okunencasa, eyona nto iphambili yona banana.

Kwanabo esitya ukutya ethile, kufuneka abalibali ukusetyenziswa isiqhamo luncedo kunye emihle. Akukho mfuneko ukuba zibale inani calories e bhanana, kuba iqulathe okuzenzela ezinceda esinolawulo weight. Kwathi ngelo xesha uya kunikwa imvakalelo kuhluthe ixesha elide kunesiqhelo, esidla malunga 140 calories.