Izibonelelo zokutya iibhanana

Umxholo

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Ndihlala ndibuzwa malunga nokuma kwam kwiibhanana, kwaye xa ndibanika ukukhanya okuluhlaza abanye abantu baya kubuza, "Kodwa ngaba azityebi?" Inyaniso kukuba iibhanana kukutya okwenene kwamandla-okoko ungadluli kubungakanani besabelo.

Isifundo seYunivesithi yase-Appalachian State, esathelekisa iibhanana nesiselo somdlalo ngexesha lokubaleka kakhulu ngebhayisikile, safumanisa ukuba iibhanana zinezibonelelo ezininzi. Ukongeza ekuboneleleni nge-antioxidants engafumanekiyo kwiziphuzo zezemidlalo, bapakisha izondlo ezininzi kunye nokudibanisa okunempilo kweeshukela zendalo. Kolu phando, abaqhubi beebhayisikile abaqeqeshiweyo bathoba ikomityi yesiselo esinotyebileyo okanye basinciphisa isiqingatha sebhanana rhoqo emva kwemizuzu eli-15 ngexesha lomdyarho weendlela ezimbini ezinesiqingatha ukuya kwiiyure ezintathu. Iisampulu zegazi ezithathwe ngaphambi nasemva ziveze ukuba abakhweli beebhayisikile bafumana ukusebenza ngendlela efanayo, kunye notshintsho olukhulu kwi-dopamine-i-neurotransmitter edlala indima ekushukumeni nakwimood-emva kokutya iibhanana. Olunye uphando lubonisa ukuba i-dopamine engonelanga inokubotshwa kukutyeba.

Kodwa iibhanana azikho nje iimbaleki. Nangona kuyinyani ukuba iibhanana zipakisha ii-carbs ezininzi ngokuluma kunezinye iziqhamo (kuba zisezantsi kumxholo wamanzi), akukho sidingo sokuzinqanda, nokuba uzama ukunciphisa umzimba. Iibhanana zingumthombo otyebileyo we potassium, sisondlo esibalulekileyo emzimbeni, ukongeza ekunciphiseni uxinzelelo lwegazi, sinceda ukuxhasa ulondolozo lwezihlunu kunye nokusebenza njenge-diuretic yendalo ethomalalisa ukugcinwa kwamanzi kunye nokuqunjelwa. Amanqanaba aphezulu evithamin B6 kwiibhanana ikwanceda ukugcina amanqanaba eswekile esempilweni kwaye ibalulekile ekuveliseni i-neurotransmitters ezivayo njenge-serotonin kunye ne-norepinephrine. Iibhanana zikwapakishwe nefayibha, ekhulisa ukwanela kunye nokuphucula impilo yokwetyisa.

Iindaba ezimnandi ngakumbi: Iibhanana zilula kakhulu ukuzibandakanya kwisidlo sakho. Kwincwadi yam entsha, S.A.S.S. Ngokwakho uSlim, Ndibandakanya iindlela zokupheka zebhanana, kubandakanya iti yam eluhlaza kunye neVanilla Banana Almond Smoothie kunye neVanilla Almond Frozen Banana snack. Bakuluhlu lweziqhamo onokuzisebenzisa ukwakha ukutya kwakho usebenzisa "i-puzzle-piece-piece" concept (ukutya okwenziwa kwiindawo ezithile zemveliso, ingqolowa epheleleyo, iprotheni ephilileyo, i-fat-based based fat, kunye ne-seasonings yendalo) .

Nazi izinto ezintathu endizithandayo zokuhluthisa kodwa ukunciphisa isonka sakusasa esenziwe ngebhanana kunye ne-snack combos:

Ubuso obuvulelekileyo beAB&B

Sasaza isilayi esinye seepesenti eziyi-100 zesonka seenkozo ezipheleleyo kunye neepunipoyi ezi-2 zebhotile ye-alimondi, ngaphezulu ngenxalenye ye-intshi ezi-5 zebhanana elisikiweyo, ufafaze isinamon yomhlaba, kwaye wonwabe ngekomityi yeqhwa elibandayo okanye ubisi lwe-nondairy.

Ibhanana muselix

Songa inxalenye ye-intshi ye-5 yebhanana eyisikiweyo kwii-ounces ezi-6 zeyogathi ye-nonfat ye-organic Greek okanye enye indlela ye-nondairy kunye nekota enye yekomityi ye-oats ethosiweyo ethosiweyo, amacephe ama-2 anqunqiweyo okanye amandongomane anqunqiweyo, kunye nokuvuthululwa ngesisa kwe-nutmeg yomhlaba. Vumela umxube ukuba uhlale efrijini ngobusuku bonke ukunambitheka okungakumbi, okanye uwunqande ukuze wonwabe njengenye indlela ye-ayisikhrim.

Banana ijinja itshokolethi iparfait

Nyibilikisa ikomityi yekota yetshokholethi emnyama, enje ngeDagoba Chocodrops, engama-73 epesenti emnyama. Songa kwitispuni e-1 yejinja entsha egayiweyo kunye nokutya okukodwa okuziinkozo okuziinkozo okufana neArrowhead Mills ekhukhumeleyo yemillet okanye irayisi emdaka. Beka umxube wetshokholethi ngee-ounces ezi-6 ze-nonfat organic Greek yogurt okanye enye indlela ye-nondairy kunye nenxalenye ye-intshi ezi-5 zebhanana elisikiweyo.

Zeziphi iindlela ozithandayo ukonwabela iibhanana? Thumela iingcinga zakho ku @cynthiasass kunye @Shape_Magazine.

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Rhoqo ibonwa kumabonwakude wesizwe, uyi Ubume igalelo lomhleli kunye nomcebisi ngezondlo eNew York Ranger naseTampa Bay Rays. Umva nje INew York Times ethengisa kakhulu S.A.S.S. Wena Slim: Yoyisa iminqweno, yehla iiponti, kunye nokuLahla ii-intshi.

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