Yintoni i-Banana Tea, kwaye ngaba ufanele uyizame?

Umxholo

• Yintoni iti yebhanana?
• Isondlo seti yebhanana
• Izibonelelo zezempilo zeti yebhanana
• Inokuba ne-antioxidants
• Unokuthintela ukudumba
• Ngamana unokukhuthaza ukulala
• Iswekile esezantsi
• Ngamana unokuxhasa impilo yentliziyo
• Uyenza njani iti yebhanana
• Iti yebhanana ngaphandle kwexolo
• Iti ye-banana banana
• Umgca wezantsi

Iibhanana sesinye seziqhamo ezithandwa kakhulu ehlabathini.

Banesondlo kakhulu, banencasa emnandi entle, kwaye basebenza njengeyona nto iphambili kwiindlela ezininzi zokupheka.

Iibhanana zisetyenziselwa ukwenza iti yokuphumla.

Eli nqaku liphonononga iti yebhanana, kubandakanya ukutya kwayo, izibonelelo zezempilo, kunye nendlela yokwenza ngayo.

Yintoni iti yebhanana?

Iti yebhanana yenziwa ngokubilisa ibanana iphelele emanzini ashushu, emva koko uyisuse, kwaye usele ulwelo olushiyekileyo.

Inokwenziwa kunye okanye ngaphandle kwexolo, kuxhomekeke kukhetho lwakho. Ukuba yenziwe ngexolo, ihlala ibizwa ngokuba yi-banana peel tea.

Ngenxa yokuba iti yebhola ebhanana ithatha ixesha elide ukuyenza ngenxa yomxholo wayo omkhulu wefayibha, abantu abaninzi bakhetha ukuyishiya le peel.

Uninzi lwabantu lusela le bhanana ifakwe iti kunye nesinamon okanye ubusi ukuphucula incasa yayo. Okokugqibela, kuxhaphake kakhulu ebusuku ukunceda ukulala.

Iti yebhanana sisiselo esifakwe ibhanana esenziwe ngeebhanana xa zizonke, amanzi ashushu, ngamanye amaxesha isinamon okanye ubusi. Ungayenza kunye okanye ngaphandle kwexolo, nangona kuya kuthatha ixesha elide ukulungiselela ukuba ukhetha ukushiya i-peel.

Isondlo seti yebhanana

Ulwazi olunenkcukacha ngesondlo seti yebhanana alufumaneki.

Okwangoku, njengoko isebenzisa iibanana ezipheleleyo kunye namanzi, inezinto ezinesinyibilikisi ezinamanzi ezifumaneka kwiibhanana, ezinjengevithamini B6, i-potassium, imagniziyam, imanganizi, kunye nobhedu ().

Kuba uninzi lwabantu luyilahla ibhanana emva kokupheka, iti yebhanana ayisiyo mthombo weekhalori.

Nangona iibhanana ezibalekayo zikhupha izakha mzimba ezifana nevithamin B6 kunye ne potassium, awuzukuzifumana ezininzi njengoko ubunokutya sonke isiqhamo. Amaxesha amade okubaleka anokunyusa uxinzelelo lwezondlo kwiti.

Nangona kunjalo, iti yebhanana inokuba ngumthombo omkhulu we potassium kunye nemagniziyam, ezizezimbiwa ezibalulekileyo kwimpilo yentliziyo kunye nomgangatho wokulala (,,).

Ngapha koko, iqulethe ivithamini B6, enceda ukuxhasa amajoni omzimba asempilweni kunye nophuhliso lweeseli ezibomvu zegazi (,).

Iti yeBhanana inokuba ngumthombo olungileyo wevithamini B6, potassium, nemagniziyam, manganese, nobhedu. Nangona kunjalo, ibhetshi nganye inokuqulatha izixa ezahlukeneyo zezondlo ngenxa yomahluko kwindlela yokulungiselela kunye nexesha lokuphunga.

Izibonelelo zezempilo zeti yebhanana

Ukusela iti yebhanana kunokubonelela ngezibonelelo ezahlukeneyo zempilo.

Inokuba ne-antioxidants

Iibhanana ngokwendalo ziphezulu kwii-antioxidants ezinyibilikayo emanzini, kubandakanya i-dopamine kunye ne-gallocatechin, enokunceda ukulwa i-radicals yasimahla kunye nokuthintela iimeko ezinganyangekiyo ezinjengesifo sentliziyo (,).

Nangona kunjalo, i-peel inamanqanaba aphezulu e-antioxidant kunenyama. Ke ngoko, ukongeza ipeel kwiti yakho ngexesha lokupheka kunokonyusa ukungenisa kwakho kwezi molekyuli (, 9).

Nangona iibhanana ngokwendalo ziphezulu ku-vitamin C, iti yebhanana ayingomthombo olungileyo wale antioxidant, njengoko inovakalelo lobushushu kwaye inokutshatyalaliswa ngexesha lokupheka ().

Unokuthintela ukudumba

Iti yeBhanana iphezulu kwi-potassium, isimbiwa kunye ne-electrolyte ebalulekileyo ekulawuleni ulungelelwaniso lwamanzi, uxinzelelo lwegazi olusempilweni, kunye nezihlunu zemisipha (11,).

I-Potassium isebenza ngokusondeleyo nesodiyam, enye izimbiwa kunye ne-electrolyte, ukulawula ulungelelwaniso lwamanzi kwiiseli zakho. Nangona kunjalo, xa ziqulathe isodiyam engaphezulu kwe potassium, unokufumana ukugcinwa kwamanzi kunye nokudumba (11).

Umxholo we potassium kunye namanzi weti yebhanana unokunceda ekuqunjeni ukungalingani ngenxa yokutya okunetyuwa eninzi ngokusayina izintso zakho ukukhupha isodiyam engaphezulu kumchamo wakho (11).

Ngamana unokukhuthaza ukulala

Iti yeBhanana iye yaba luncedo lokulala.

Iqulethe izondlo ezintathu eziphambili abantu abaninzi abathi banceda ukuphucula ubuthongo- i-potassium, i-magnesium kunye ne-tryptophan ().

Iibhanana zingumthombo olungileyo wemagniziyam kunye ne-potassium, zimbini iiminerali ezinxulunyaniswe nomgangatho wokulala ongcono kunye nobude ngenxa yeempawu zabo zokuphumla kwezihlunu (,,).

Banikezela nge-tryptophan, i-amino acid ebalulekileyo ekuveliseni i-hormone yokuphelisa ubuthongo i-serotonin kunye ne-melatonin (,).

Nangona kunjalo, akukho zifundo zivavanyileyo ukusebenza kweti yebhanana njengesixhobo sokulala.

Ngapha koko, ayaziwa ukuba zeziphi izakha mzimba ezingena ngaphakathi kweti xa kusenziwa, kusenza kube nzima ukwazi ukuba ukusela iti kuya kuba neziphumo ezifanayo zokukhuthaza ukulala njengokutya ibhanana.

Iswekile esezantsi

Iti yeBhanana inokuba yindawo efanelekileyo yotywala.

Yisixa esincinci kuphela seswekile esibhanana esikhutshelwa emanzini ngexesha lokupheka, sisebenza njengeswiti yendalo yeti yakho.

Uninzi lwabantu lusebenzisa iswekile eninzi kwiziselo, ezinxulunyaniswa nomngcipheko okhulayo wokutyeba kakhulu, isifo sentliziyo, kunye nohlobo lweswekile yesi-2 ().

Ke ngoko, ukukhetha iziselo ngaphandle kweswekile, njengetayi yebhanana, kunokuba yindlela elula yokunciphisa iswekile.

Ngamana unokuxhasa impilo yentliziyo

Izakha-mzimba ezikwitai yebhanana zinokuxhasa impilo yentliziyo.

Iti yebhanana iqulethe i-potassium kunye ne-magnesium, ebonakalisiweyo ukuba inceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo sentliziyo kunye ne-stroke (,,,).

Ngapha koko, uphononongo kuma-90,137 abasetyhini bafumanisa ukuba ukutya okune-potassium enezinto ezinxulumene ne-27% kunciphise umngcipheko wokubetha ().

Ngapha koko, ukutya okunotyebileyo kwiikatekini, uhlobo lwe-antioxidant ekwiti yelebhanana, kunokunciphisa umngcipheko wesifo sentliziyo. Okwangoku, akukho zifundo ziphonononge ngokuthe ngqo ii-antioxidants kwiti yeebhanana okanye iziphumo zazo kumngcipheko wesifo sentliziyo ().

Iti yebhanana iphezulu kwizakhamzimba kunye nee-antioxidants ezinokunciphisa umngcipheko wesifo sentliziyo kunye nokuthintela ukudumba. Kwakhona, ngokwemvelo isezantsi iswekile kunye notshintsho olukhulu kwiziselo ezineswekile.

Uyenza njani iti yebhanana

Iti ye-banana ilula kakhulu ukuyilungisa kwaye inokwenziwa kunye okanye ngaphandle kwexolo.

Iti yebhanana ngaphandle kwexolo

1. Gcwalisa imbiza nge-2-3 yeekomityi (500-750 ml) zamanzi kwaye uzise emathunjini.
2. Chuba ibhanana enye kwaye usike zombini iziphelo.
3. Yongeza ibhanana emanzini abilayo.
4. Nciphisa ubushushu kwaye babuvumele bube yimizuzu emi-5 ukuya kweli-10.
5. Yongeza isinamoni okanye ubusi (ukhetho).
6. Susa ibhanana uhlule ulwelo olushiyekileyo kwiikomityi ezi-2-3.

Iti ye-banana banana

1. Gcwalisa imbiza nge-2-3 yeekomityi (500-750 ml) zamanzi kwaye uzise emathunjini.
2. Hlamba ngobunono ibhanana yonke phantsi kwamanzi abalekayo ukuze ususe ubumdaka kunye nenkunkuma.
3. Ukushiya i-peel, coca zombini iziphelo.
4. Yongeza ibhanana emanzini abilayo.
5. Nciphisa ubushushu kwaye babuvumele bube yimizuzu eyi-15 ukuya kwengama-20.
6. Yongeza isinamoni okanye ubusi (ukhetho).
7. Susa ibhanana uhlule ulwelo olushiyekileyo kwiikomityi ezi-2-3.

Ukuba uyonwabele iti uwedwa, gcina okuseleyo kwisikhenkcisi sakho kwaye usele kwisithuba seentsuku ezi-1-2, ukubanda okanye ukuvuselela.

Ukuthintela inkunkuma, sebenzisa ibhanana eseleyo kwezinye iiresiphi, ezinje nge-smoothies, i-oatmeal, okanye isonka sebhanana.

Ukwenza iti yebhanana, yirimla iphelele, uxobule ibhanana emanzini ashushu kangangemizuzu emi-5 ukuya kwezi-5. Ukuba ukhetha ukushiya ixolo, yidlise imizuzu eli-15 ukuya kwengama-20. Yongeza isinamoni okanye ubusi nge-flavour eyongezelelweyo.

Umgca wezantsi

Iti yebhanana yenziwa ngeebhanana, ngamanzi ashushu, ngamanye amaxesha isinamon okanye ubusi.

Inika i-antioxidants, i-potassium kunye ne-magnesium, enokuxhasa impilo yentliziyo, ukunceda ukulala nokukhusela ukuqunjelwa.

Ukuba ufuna ukutshintshela izinto phezulu kwaye uzame iti entsha, iti yebhanana imnandi kwaye kulula ukuyenza.