Banana ndi gwero lalikulu la zakudya, komanso ali ndi chakudya chambiri
Ngati mukuyesera kuchepetsa chakudya kapena shuga mu zakudya zanu, mukhoza kudabwa ngati nthochi ndi yabwino kwambiri pa chipatso. Ngakhale kusankha bwino, nthochi zakupsa mwachibadwa ndi zokoma kwambiri. Phunzirani za carbs, shuga, ndi glycemic effect ya nthochi .
Zakudya Zamagazi, Fiber, ndi Sugar Counts of Bananas
Nthata imakhala ndi shuga ndithu. Nazi nambalayi:
- 1/2 chikho chopangidwa ndi nthochi: 15 magalamu ogwira (net) makapu , 2 magalamu amagazi , 9 magalamu shuga, ndi makilogalamu 67.
- Nkhumba yaying'ono (masentimita 7 mpaka 7 masentimita m'litali): 27 magalamu ogwira (net) ma carbohydrate, 3.1 magalamu a fibre, 14 magalamu a shuga, ndi ma calories 105.
- Nkhumba yaikulu 1 (masentimita 8 mpaka 8/8 masentimita yaitali): 31 magalamu othandiza (net) makapu, madigiri 3.5 magalamu, shuga 17, ndi makilogalamu 121.
- Mbalame yowonjezera imodzi (9 mainchesi kapena yaitali): 35 magalamu othandiza (net) makapu, madigiri 4 magetsi, 19 magalamu shuga, ndi 135 calories.
Ngati mukutsatira chakudya chochepa, mungathe kuchepetsa kuchuluka kwa nthochi zomwe mumadya ndi kuyeza magawo anu kuchokera mu banki laling'anga osati lalikulu. Ndipotu, nthochi zambiri zogula sitolo zimakhala zazikulu kwambiri.
Mndandanda wa chiwerengero cha mazira
Mndandanda wa glycemic (GI) ndi chizindikiro cha kudya mofulumira komwe kumadzutsa shuga lanu la magazi, ndi shuga yoyera yokhala ndi GI ya 100. Mndandanda wa nthochi ya glycemic imadalira momwe nthochi zimakhwima.
Mavitamini ambiri mumabhanani obiriwira amabwera mwa mtundu wa wowuma wosakanikirana umene anthu alibe umoyo wochuluka. Pamene chipatso chimabala, wowonjezera amasandulika shuga.
Kafukufuku wina wa "bananas pansi pa masamba" anadza ndi chiwerengero cha makumi atatu. "Mmodzi wa" banki zochepa kwambiri "zomwe zinali" chikasu ndi mbali zobiriwira "zinapanga GI wa 42, pamene ina ya nthochi" yophika kwambiri " anali 52.
Komabe, kafukufuku wambiri wa nthochi sizinatchulidwe kuphulika ndipo amadza ndi ma GIs kuyambira 46 mpaka 70. Pafupifupi 52 nthawi zambiri amapatsidwa nthochi.
Katundu wambiri wa nthochi
Chakudya chochepa cha chakudya chimaganizira kuchuluka kwa chakudya chomwe amadya. Zakudya zochepa za m'mimba ndizosafika pa 10, ndipo zamasamba zimakhala 11 mpaka 19. Ndi izi mu malingaliro, nthochi ili pamunsi.
- 1/2 chikho cha nthochi yachitsulo: 6
Banana (masentimita 7 mpaka 7 masentimita yaitali): 10
Banana Nutrition
Nthomba ndizowonjezera thanzi. Nkhumba yachangu yamkati imakhala pafupifupi 1.3 gm ya mapuloteni. Nthomba ndizochokera kwambiri kwa vitamini B6 komanso malo abwino a vitamini C , potassium, ndi manganese. Mtedza umodzi wamagetsi uli ndi 17 peresenti ya vitamini C yanu ya tsiku ndi tsiku, yomwe imakuthandizani kukula ndi kukonzanso minofu komanso kuchiritsa mabala komanso kukhala ndi thanzi la mano ndi mano. Vitamini C imathandizanso thupi kupanga collagen, mapuloteni ofunikira kupanga khungu, karotila, tendon, mitsempha, ndi mitsempha ya magazi. Zomera, kapena masamba osapsa, amakhalanso ndi zakudya zosakanizika, zomwe zawonetsedwa kuti zimapereka mabakiteriya wathanzi m'konde.
Banana Banana
Ngakhale zikhoza kuwoneka zosangalatsa, nthano ya nthochi imadya. Matenda a tizilombo ali ndi thanzi labwino ndipo amakhala ndi vitamini B6, B12, magnesium, ndi potassium.
Mabala a banana si okoma ngati zipatso za nthochi koma akhoza kudyedwa mofanana ndi momwe mungadye mkati mwa nthochi. Ngakhale kuti mungathe kudya peel yaiwisi, anthu ambiri amakonda kuphika.
Kusunga Bananas
Kodi mudadziwa kuti nthano ziyenera kusungidwa nthawi zonse kutentha? Makampani a banki akhala akuyesera kuti asakonzekere izi zabodza kwa zaka. Ngakhale zikopa zabotolo zidzasanduka zakuda mufiriji, chipatsocho chidzawonongeka mofulumira ngati icho chiri firiji.
> Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma tebulo a Glycemic Index ndi Ma Glycemic Load Values: 2008. Chisamaliro cha shuga . 2008; 31 (12): 2281-2283. onetsani: 10.2337 / dc08-1239.
> USDA National Nutrient Database ya Standard Reference, Release 28.