Mangaki amakhilogremu asemabhanana?

I-Banana iyisithelo esiyingqayizivele, okuyinto eningi ingenye yezintandokazi ezithandwa kakhulu, nakuba ngenxa yokuthi ithandwa kakhulu, ibhanana ayibonakali njengomkhiqizo onjalo. Namuhla, lesi sithelo esimnandi sijabulela injabulo kuwo wonke umhlaba, futhi kwezinye izizwe, ubhanana yizinto zokudla okuyisisekelo okuthosiwe, okubhaka, okubilisiwe ngisho nokubhema. Abantu abaningi bayazi ngezimfanelo zokwelapha zalesi sithelo, kodwa yikuphi okuqukethwe kwe-caloric ebhanana, abantu abaningi abazi. Ake sizame ukuthola.

Ukwakhiwa nokusetshenziswa kwebhanana

Lesi sithelo esiyingqayizivele singaziqhayisa ukubunjwa okucebile nokunomsoco. Ukusuka kumavithamini, amavithamini B, C, E. Kukhona izici zokulandelela: iron, zinc, selenium, manganese, i-fluorine. I-microelements: i-potassium, i- calcium , i-sodium, i-magnesium, i-phosphorus. Futhi, ibhanana iqukethe i-fibre yokudla, i-acids ephilayo, umlotha, isitashi, i-fiber, i-mono - ne-disaccharides, njll.

Abantu abaningi baye bazwa ukuthi ibhanana ibaluleke kakhulu kumuntu:

1. Ithuthukisa isimo sengqondo. I-Vitamin B6 iyasiza ukukhiqiza umzimba we-serotonin, eyaziwa kangcono ngokuthi "injabulo ye-hormone", ngakho-ke izingcezu ezingu-1-2 zalesi sithelo zizosiza ukubhekana nokucindezeleka kombuso nokukhululeka ukukhathala.
2. I-Vitamin C iyasiza umzimba ukulwa nezifo ezehlukene.
3. I-Carotene ihlose ukuvikela uhlelo lwe-cardiovascular.
4. Amavithamini eqembu B alungiselele ukulala, aqinise isimiso sezinzwa.
5. Ubhanana obuwusizo kakhulu ngezifo zesisu, kuhlanganise nesifo sofuba.
6. Amabhanana amabili kuphela ngosuku angenza ngenxa yokungabi nalutho lwe-potassium, unciphise ukungezwani emisipha futhi avumele ukufisa ukudla.
7. Ubhanana futhi kusiza ezifweni zesibindi nezinso, nge-hypertension.

Mangaki amakhilogremu asemabhanana?

Inani lamakholori aqukethwe kulo mkhiqizo wezilwandle uncike ezinhlobonhlobo kanye nosayizi. Isibonelo, okuqukethwe kwekhalori yamabhanana aluhlaza (abizwa nangokuthi "imifino") ingaba ngu-120 kcal nge-100 g. Futhi ubhanana esasijwayele ukudla ku-100 g linama-khalori angaba ngu-90, uma izithelo ezilinganiselwe zilinganisa u-150-200 g, ngakho-ke inani le-caloric 135-180 kcal.

Abaningi bakholelwa ukuthi lesi sibalo esiphezulu, futhi ukuthi amabhanana angeke asetshenziswe, ngaphandle kwalokho isibalo sizohlupheka. Kodwa, ngokuphambene nalokho, phakathi nokudla ukuthi uzoba ngumsizi omuhle kakhulu, ngoba emva kokudla isithelo esisodwa kuphela, unganelisa umuzwa wendlala ngamahora angu-1.5-2. Kungcono ukudla ibhanana phakathi kokudla, ngakho ngeke ufune ukuluma ngamanye ama-sandwich noma ama-sandwich, futhi amakholori aqukethwe ebhanana ngeke ashintshe isibalo nganoma iyiphi indlela.

Mangaki amakhilogremu anobhanana omisiwe?

Ngesikhathi sokomisa, izithelo ziyanqunywa ngamanzi, ezingenayo i-khalori, ngenxa yalokhu, okuqukethwe kwe-caloric ebhanana omisiwe kunyuke kakhulu futhi kubalwa cishe ne-300 kcal nge-100 g. Ngesikhathi esifanayo, ukuhlushwa kwazo zonke izinto eziwusizo ukuthi izithelo ezintsha ezinomile azihlali nje, kodwa futhi kwanda kakhulu. Ngakho, uma uqhathaniswa:

Inani lomsoco webhanana elisha:

• amaprotheni - 1.1 g;
• amafutha - 0.3 g;
• ama-carbohydrate - 22.9 g.

Inani lokudla okunomsoco webhanana omisiwe:

• amaprotheni - 3.9 g;
• amafutha - 1,8 g;
• ama-carbohydrate - 88.3 g.

Labo abalandela isisindo sabo futhi banamathele ekudleni , yebo, akufanele baphuthukiswe futhi bahlale bezitholela ukudla okunjalo, kepha kufanelekile ukwazi ukuthi ubhanana omisiwe ulethe izinzuzo ezibalulekile emzimbeni:

1. Unomphumela omuhle esibindi futhi usize ukuwuvikela emiphumeleni ehlukahlukene eyingozi.
2. Ngenxa ye-glucose, ubhanana obomile bushaya umzimba ngamandla.
3. Ukukhishwa okuhle kakhulu kwamanzi abizayo, lokhu kusiza okuningi nge-potassium.
4. Thuthukisa isimo sesifo senhliziyo.
5. Qinisekisa umsebenzi wobuchopho.
6. Iwusizo kakhulu ezifweni zesisu namathumbu.