Yintoni ubisi lweBhanana, kwaye ngaba lusempilweni?

Umxholo

• Usempilweni kangakanani ubisi lweBhanana?
• Ubisi lweBhanana kunye nezinye iiMilky ezizezinye
• Ngaba kufuneka wongeze ubisi lwebhanana kwisidlo sakho?
• Uphengululo lwe

Ngoluhlu olukhulayo lweendlela zobisi ezingenalo ubisi, ungazama isiselo esitsha esisekwe kwisityalo yonke imihla kangange veki kwaye ungangcamli enye kwikofu yakho, i-smoothies, okanye isiriyeli kabini. Eyona nto intsha ukuyikhupha ikhathalogu: Ubisi lwebhanana alunantlantla, lubisi olusekwe kwizityalo olwenziwe ikakhulu ngamanzi kwaye, uqikelele, iibhanana.Ukukhula ekuthandeni, unokufumana iinketho ezimbalwa kwimarike yendawo yakho, kubandakanya i-Banana Wave (Yithenge, i-$ 23 ye-12, amazon.com), equlethe amanzi, i-banana puree, iswekile yemoba, kunye ne-oats kunye ne-Mooala Bananamilk (Thenga Yona, i-$ 26 ye-6, amazon.com), eyenziwe ngamanzi, iibhanana, kunye nembewu yejongilanga. Ngaphandle kokhetho olusekwe kubhanana ngokungqongqo, uya kufumana i-mash-ups yeebhanana kunye namasi amasi, anje ngeAlmond Breeze Almondmilk edityaniswe neebhanana zokwenyani (Thenga yona, $ 3, target.com), enamanzi, iiamangile kunye nebanana puree . Ukuba akukho nanye kwezi zinto zintsha ezikrokrayo i-tastebuds yakho, ungazenzela eyakho ngokudibanisa ibhanana evuthiweyo nekomityi yamanzi kwaye wongeze kwi-chia okanye ngembewu yeflakisi, imihla, okanye ibhotolo yebhotolo yokunyusa isondlo (nangona ezi zinto zongezelelekileyo zingenza nditsho nobisi oluninzi).

Kodwa ngaba kufanelekile ukusela iibhanana zakho endaweni yokuzitya? Nantsi into ekufuneka uyazi.

Usempilweni kangakanani ubisi lweBhanana?

Akufanele kudideke kunye nobisi lwebhanana lwaseKorea, olulubisi lwenkomo olunencasa yebhanana, ubisi lwebhanana lusekelwe kwisityalo kwaye alunabisi, nto leyo eyenza ukuba ilungele i-vegans kunye ne-lactose-enganyamezeliyo ngokufanayo. Ngokumalunga nesondlo, uMooala Bananamilk uqhayisa ngeekhalori ezingama-60 kunye neegram ezi-3 zamafutha ngekomityi enye yokukhonza. Ngombulelo kwiibhanana ezixutywe kunye neebhotile, esi siselo sikwanikezela ngeemiligram ezingama-360 okanye malunga neepesenti ezisibhozo zesibonelelo semihla ngemihla esicetyiswayo (RDA) se potassium- isondlo esidlala indima ebalulekileyo kulawulo lwegazi, utshilo uKeri Gans, MS, RDN, CDN, umbhali we Ukutya okuncinci koTshintsho.Ngokufanayo, ubisi lwe-Banana Wave luqukethe ii-calories ezingama-80, akukho mafutha, kunye ne-170 milligrams ye-potassium, kunye ne-Almond Breeze version inika iikhalori ezingama-80, i-2 gram yeoli, kunye ne-470 milligrams-okanye i-10 ekhulwini ye-RDA-ye-potassium enentliziyo indebe.

Njengezinye iimveliso “zobisi” ezingezizo ezobisi, iMooala Bananamilk kunye neAlmond Breeze's almond-banana blend nazo zomelezwe ngecalcium, iminerali ebaluleke kakhulu kwimpilo yamathambo, uyacacisa uGans. Khawukhumbule nje ukunika ijagi ingcangcazela elungileyo phambi kokuba ugalele into eselwayo, njengoko intlenga yecalcium eyongeziweyo inokuhlala emazantsi esikhongozeli.

Ngelixa isithako sesithathu se-Mooala Bananamilk-imbewu kajongilanga-ibonakala iyinto engaqhelekanga kwisiselo esigudileyo nesinesilika, uGans uthi imbewu inokuba ifakwe kwisiselo ukongeza incasa ethile, kwaye ngaloo nto, iza nebhonasi yesondlo nayo. "Kukho izibonelelo zempilo kwimbewu, njengamafutha e-monounsaturated, adityaniswa nomngcipheko ophantsi wesifo senhliziyo," utshilo. Ngaphezu koko, imbewu kajongilanga ibonelela ngevithamin E, i-antioxidant edityaniswe nempilo yolusu kwaye inokunceda ukomeleza amajoni omzimba ngenxa yeempawu zayo ezichasayo, kuchaza uGans. Okwangoku, umxholo weevithamini E eMooala Bananamilk yiipesenti ezi-6 zexabiso lemihla ngemihla (i-DV), isuntswana le-RDA yakho, utshilo. Ke ukuba ukufumana idosi enkulu ye-vitamin E yenye yezona zinto ziphambili, khetha i-Banana Wave okanye iAlmond Breeze kuba yomelele ngesondlo kwaye ipakishe i-7.5 milligrams- iipesenti ezingama-50 ze-DV kwikomityi enye.

I-Mooala Bananamilk, Ipakethi ye-6 yeedola ezingama-29.95 uyithenge ngeAmazon

Iibhanana eziswiti ngokwendalo zinika zonke iindidi incasa emnandi neswiti. Sekunjalo, incasa yetshokholethi kaMooala Bananamilk kunye neBanana Wave yokuqala eyahlukahlukeneyo iqulethe iigram ezi-6 zeswekile eyongeziweyo evela kwiswekile yommoba, kodwa uGans ugxininisa loo nto ayithethi ukuba kufuneka uyikhuphe kwangoko. "Kwimeko yokutya okupheleleyo, iigram ezi-6 zisenokungabi kangako, kodwa kuya kufuneka uthathele ingqalelo ukuba yeyiphi enye into oyongeza kuyo iswekile," utshilo. Ukusukela kwiSebe lezoLimo laseMelika (USDA) icebisa ukubeka iikhalori kwiishukela ezongeziweyo kwiipesenti ezili-10 zecaloric yakho yonke, kukho igumbi lokuzonwabisa ngeglasi yobisi lwebhanana yetshokholethi ukuba yile nto uyifumene nayo (ngakumbi emva kokuzilolonga okunzima), uyachaza uGans.

Ngokubanzi, ubisi lwebhanana inokubonakala ngathi iphumelele, ngakumbi kuba inezakha mzimba ezibalulekileyo kunye nesiqingatha seekhalori kunye nesibini kwisithathu samafutha obisi lweepesenti ezimbini. Kodwa i-Gans igxininisa ukuba iprofayili yayo yonke yesondlo ayizukubetha ubisi lweenkomo- okanye ezinye ii-mil-alt - ngesizathu esinye sokuqala: protein. "Ukuba abantu bayayikhetha ukubonelela ngeprotein ngesidlo sabo sakusasa okanye kwi-smoothie yabo, iya kusilela," utshilo. (Inxulumene: Iindaba Ezilungileyo: Izibonelelo zoBisi zigqithile kwiiNdawo ezinokubakho zoMdaka)

I-Banana Wave Ubisi lweBhanana, Ipakethi ye-12 yeedola ezingama-19.95 uyithenge ngeAmazon

Ubisi lweBhanana kunye nezinye iiMilky ezizezinye

Xa ujonga umxholo weprotein kwisityalo ngasinye esisekwe kwizityalo, ubisi olungena-bisi, ubisi lwe-soy luphuma ngaphezulu, utshilo uGans, epakisha phantse i-8 yeegramu ngekomityi-efanayo imali yekomityi yobisi lweepesenti ezimbini- ngokwe USDA. Njengomzala wakhe osekwe kwimidumba, ubisi lwe-oat lukwabonelela nge-macronutrient yokwakha izihlunu- iigram ezi-4 kwikomityi enye yokukhonza, ukuba zichane ngqo- kunobisi lwebhanana. Oku kushiya isiselo esisekwe kwiziqhamo ngokuhambelana nobisi lwe-almond (1 gram) nangaphezulu kobisi lwerayisi (.68 gram) zeprotein.

Ubisi lwebhanana lufutshane xa lusiza kwifayibha ngokunjalo. Ngegram enye nje yokukhonza, ubisi lwebhanana luhamba ecaleni kwe-almond kunye nobisi lwesoya ezantsi kwefiber totem pole, ngelixa ubisi lwe-oat lubambe indawo yokuqala kunye neegram ezi-2 zefayibha, njengoko uGans wayetshilo ngaphambili.Imilo. "Akunjalo ukuba ukhangele i-fiber kwimveliso yakho yobisi, kodwa yinto ekufuneka uyiqwalasele," kusho uGans. Ukuguqulelwa: Ukuba ufuna ukwandisa ukutya kwakho ifibre ngotshintsho oluncinci, unokucinga ngokusebenzisa ubisi olusefayibha ephezulu kwisiriyeli sakho, i-oatmeal, njl. ifayibha eninzi, nayo.)

Kwaye akufuneki ulibale malunga nomxholo we-vitamin D yesiselo- kwaye kwezinye iimeko, ukunqongophala kwayo. Kuba ukutya okumbalwa okufumaneka kwindalo kunesondlo, esinceda amathumbu ukuba afunxe ikhalsiyam kwaye ayimfuneko ekukhuleni kwethambo nasempilweni, ngokweZiko leSizwe lezeMpilo (i-NIH), ivithamin D ihlala ifakwa kubisi kunye ne-alt-milks, ukutya okuziinkozo , Ijusi yeorenji, kunye neyogathi. Umzekelo, ubisi lwe-almond alk iqulethe ii-2.5 micrograms okanye malunga neepesenti ezili-16 ze-RDA kwikomityi enye yokukhonza, kwaye ubisi lwe-oat lwe-oat lubonelela nge-3.6 micrograms okanye iipesenti ezingama-24 ze-RDA. Ngelixa Mooala Bananamilk kunjalo hayi iqiniswe nge-vitamin D, inguqulelo ye-Banana Wave inika i-micrograms ezi-4 ze-vitamin D (malunga neepesenti ezingama-27 ze-RDA), kwaye i-Almond Breeze ine-micrograms ezi-5 okanye isinye kwisithathu se-RDA.

IAlmond Breeze Almond-Banana Blend $3.00 shop it Target

Ngaba kufuneka wongeze ubisi lwebhanana kwisidlo sakho?

Ubisi lwebhanana alunakuthatha ikeyiki njengobisi oluninzi lweprotein- okanye olunefayibha kwivenkile enkulu, kodwa lusanikezela ngeemicro kunye nemicronutrients eziphambili ezifunekayo ukuze uhlale usempilweni. Oko kuthetha ukuba inokuba nendawo kwisitya sakho okanye kwindebe yakho, utshilo uGans. "Kukho indawo yazo zonke" ubisi "olungenalo ubisi ekutyeni komnye," utshilo uGans. “Mhlawumbi enye yeyele smoothie yakho, kwaye enye yeyekofu yakho. Zininzi izinto ozisebenzisayo kangangokuba akunyanzelekanga ukuba uzibophelele kwinto enye. ” Ke ukuba uzama ukuthatha isigqibo phakathi kokusebenzisa ubisi lwebhanana ngaphezulu kwecashew ubisi, ubisi lweamangile, okanye ubisi lweSoy, incasa kufuneka ibe yinto yakho yokumisela, utshilo.

Ukuba ufuna ukongeza amanqaku atyebileyo kunye nokufudumala kwisitya sakho esine-oatmeal, tshintsha ubisi lwakho lwe-almond kubisi lwebhanana. Ukuguqula isonka sakho sebhanana esingenagluten-free sibe sisiphatho esenza wonke umntu akhuphe eyona rap yakhe igqwesileyo kaGwen Stefani, sebenzisa ubisi lwebhanana njengolwelo lwakho (kulula 1:1 swap!). Xa unqwenela ikofu emnandi kodwa ungafuni ukusebenzisa iswekile ethe tye, tshiza ubisi lwebhanana ngqo kwimug. Yazi nje ukuba yintoni enokunqongophala kwisondlo (cinga: iprotheyini), kwaye wazi ukuba ayisiyiyo yonke into kunye nesiphelo sobisi olulolunye olusempilweni ngenxa yokuba lwenziwe ngesiqhamo, utshilo uGans. "Okukwintsusa: lolunye ukhetho phaya," utshilo. 

Uphengululo lwe

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