Izibonelelo ezili-11 zezempilo zebhanana kunye nendlela yokusebenzisa

Umxholo

• Ulwazi lwesondlo sebhanana
• Ungayitya njani ibhanana
• Ungazitya njani iibhanana ngaphandle kokutyeba
• Iiresiphi kunye nebhanana
• 1. Ibhanana engenashukela ilungele ikhekhe
• 2. I-Banana Smoothie

Ibhanana sisiqhamo esinee-carbohydrate, iivithamini kunye neeminerali ezibonelela ngezibonelelo ezininzi zempilo, ezinje ngokuqinisekisa amandla, ukonyusa imvakalelo yokuhlutha kunye nokuba sempilweni.

Esi siqhamo sixhaphake kakhulu, sinokutyiwa sivuthiwe okanye siluhlaza, kwaye iipropathi zazo zinokwahluka, ngakumbi kwinqanaba lokwetyisa. Esi siqhamo singatyiwa sihlaza okanye siphekiwe, siphelele okanye sicujiwe kwaye sisetyenziselwa ukulungisa izitya eziswiti okanye iisaladi.

Ukusetyenziswa rhoqo kweebhatata kunokuba nezibonelelo ezininzi zempilo, kubandakanya:

1. Ummiselo wamathumbu, njengoko ityebile kwimicu enceda ekunyangeni ukuqhina, ngakumbi xa isetyenziswe ivuthiwe, kunye norhudo, xa isetyenziswe iluhlaza;
2. Ukunciphisa ukutya, kuba inyusa ukusutha kuba ityebile kwifayibha, ngakumbi xa iluhlaza;
3. Ukuthintela izihlunu zemithambo, njengoko ityebile kwi-potassium kunye ne-magnesium, iiminerali ezibalulekileyo kwimpilo yemisipha kunye nophuhliso;
4. Ukunciphisa uxinzelelo lwegazi, njengoko ityebile nge-magnesium kunye ne-potassium, enceda ukukhulula imithambo yegazi;
5. Iphucula imood kwaye inceda ukulwa uxinzelelo, kuba iqulethe i-tryptophan, i-amino acid ethatha inxaxheba ekwenziweni kwehomoni ephucula imeko kunye nokunceda ukuphumla, kunye ne-magnesium, eyimbiwa esembindini wabantu abaxinzelelo;
6. Ukomeleza amajoni omzimba, njengoko ityebile ku-vitamin C, i-antioxidant enamandla, kunye nevithamini B6, ethanda ukuyilwa kwee-antibodies kunye neeseli zokhuselo;
7. Ukuthintela ukwaluphala ngaphambi kwexeshakuba ikhuthaza ukwenziwa kwe-collagen kwaye ityebile kwii-antioxidants, ukongeza ekukhuthazeni ukuphilisa;
8. Inceda ukulawula i-cholesterol kwaye igcina impilo yentliziyo, kuba ityebile kwimicu esebenza ngokunciphisa ukufunxwa kwe-cholesterol kwinqanaba lamathumbu, kunye nomxholo wayo we-potassium, obalulekile ekusebenzeni kwentliziyo kwaye unceda ukunciphisa umngcipheko we-infarction;
9. Uthintelo lomhlaza wekolon, ngokuba zizityebi kwimicu enyibilikayo engenakunyibilika kunye nee-antioxidants, ezinceda ukugcina inkqubo yokugaya isempilweni;
10. Inika amandla okwenza imisebenzi yomzimba, kuba ingumthombo ogqwesileyo we-carbohydrate kwaye inokudliwa ngaphambi kokuzilolonga;
11. Ukuthintela ukubunjwa kwezilonda zesisuKuba iibhanana zinento eyaziwa ngokuba yi-leukocyanidin, flavonoid eyonyusa ubungakanani be-mucosa yokwetyisa kwaye inciphise i-asidi.

Umahluko phakathi kweebhanana ezivuthiweyo kunye eziluhlaza kukuba le yokugqibela iqulethe isixa esikhulu sefayibha, zombini ezinganyibilikiyo nezinyibilikayo (ikakhulu i-pectin). Njengokuba ibhanana ivuthwa, isixa sefayibha siyancipha kwaye iba siswekile yendalo kwisiqhamo.

Ulwazi lwesondlo sebhanana

Le theyibhile ilandelayo iqulethe ulwazi lwesondlo kwi-100 g nganye yebhanana evuthiweyo:

I-banana peel ine-potassium ephindwe kabini kwaye ine-caloric encinci kuneziqhamo ngokwazo, kwaye inokusetyenziswa kwiindlela zokupheka ezinje ngekhekhe kunye nebrigadeiro.

Ukufumana zonke izibonelelo ezichazwe ngaphambili, iibhanana kufuneka zibandakanywe kukutya okusempilweni kunye nokutya okunesondlo.

Ungayitya njani ibhanana

Inxalenye yesiqhamo sesi siqhamo yi-1 encinci yebhanana okanye i-1/2 yebhanana ngosuku.

Kwimeko yabantu abanesifo seswekile, kuyacetyiswa ukuba ibhanana ibe luhlaza kunokuvuthwa, njengoko isixa seswekile xa siluhlaza singaphantsi. Ukongeza, kukho i-banana biomass eluhlaza kunye nomgubo webhanana oluhlaza, onokuthi usetyenziswe kungekuphela nje ngabantu abanesifo seswekile, kodwa nasekuthinteleni ukuqhina, ukuthanda ukunciphisa umzimba kunye nokulawula isifo seswekile.

Jonga indlela yokwenza kunye nokusebenzisa nini i-banana biomass eluhlaza.

Ungazitya njani iibhanana ngaphandle kokutyeba

Ukutya iibhanana ngaphandle kokufumana ubunzima, kubalulekile ukuba uzixube nokutya okuyimithombo yeprotheni okanye amafutha, njengokudityaniswa okulandelayo:

• I-Banana enamandongomane, i-chestnuts okanye ibhotolo yamandongomane, eyimithombo yamafutha elungileyo kunye neevithamini ze-B;
• I-Banana ecoliweyo nge-oats, njengoko i-oats ityebile kwimicu enceda ukulawula isiphumo seswekile yebhanana;
• Ibhanana ebethwe ngesilayidi setshizi, njengoko itshizi ityebile kwiiproteni kunye namafutha;
• I-Banana dessert kwizidlo eziphambili, kuba xa usitya inani elifanelekileyo lesaladi kunye nenyama, inkukhu okanye intlanzi, ii-carbohydrate zebhanana aziyi kuvuselela imveliso yamafutha omzimba.

Ukongeza, ezinye iingcebiso kukutya iibanana kwindawo yangaphambi okanye emva kokuzilolonga kwaye ukhethe iibanana ezincinci kwaye ezingavuthwanga kakhulu, kuba azizukutyeba kwiswekile.

Iiresiphi kunye nebhanana

Ezinye iiresiphi ezinokwenziwa ngeebhanana zezi:

1. Ibhanana engenashukela ilungele ikhekhe

Le khekhe lukhetho olukhulu ekusetyenzisweni kukutya okulula, kwaye inokusetyenziswa ngexabiso elincinci ngabantu abanesifo seswekile.

Izithako:

• Iibhanana ezi-3 ezivuthiweyo eziphakathi
• Amaqanda ama-3
• 1 indebe equtywe i-oats okanye i-oat bran
• I-1/2 indebe yeerinki okanye imihla
• I-1/2 indebe yeoli
• 1 icephe lesinamon
• 1 icephe elingenzulu lesonka

Imo yokulungiselela:

Yibethe yonke into kwi-blender, uthele inhlama phezu kwepani oyigcobileyo kwaye uyise kwi-oveni eliphakathi kwangaphambili kwimizuzu engama-30 okanye ide iphume i-toothpick eyomileyo, ebonisa ukuba ikeyiki ilungile

2. I-Banana Smoothie

Le vithamini inokusetyenziswa njengomsebenzi omkhulu wangaphambi kokuzilolonga, njengoko ityebile kumandla kunye nee-carbohydrate eziza kukugcina uqhubeka nomsebenzi wakho womzimba.

Izithako:

• Ibhanana enye ephakathi
• Iipunipo ezi-2 zehabile
• 1 icephe ibhotolo yamandongomane
• 200 ml yobisi olubandayo

Imo yokulungiselela:

Betha zonke izithako kwi-blender uze usele kwangoko.

Bukela le vidiyo ilandelayo kwaye ufumane ukuba kukuphi okunye ukutya okuphucula imeko: