Kodi Bananas Ndi Yabwino Kapena Yoipa pa Zakudya Zanu?
Palinso akatswiri ena odyera zakudya omwe angakuuzeni kuti nthochi ndizoipa kuti zisawonongeke. Kenanso, zakudya zambiri zimakulimbikitsani kudya zipatso ndi ndiwo zamasamba. Izi zingakupangitseni kudzifunsa ngati nthochi ingakhale yabwino kwa chakudya chanu.
Pamene nthochi zimakhala ndi shuga zambiri komanso zopatsa mphamvu kuposa zipatso zina, sizili zoyipa kwa inu. Ndipotu, amadzaza ndi mavitamini abwino komanso mphamvu zambiri.
Ngati ndinu wokonda nthochi mungasangalale ndi chipatso ichi, mumangofuna kusunga mbali zina ndikusankha banani mwanzeru.
Zolemba za Banana ndi Mfundo Zakudya Zakudya
| Zoonadi za Banana Nutrition | |
|---|---|
| Kutumikira Kukula 1 sing'anga (7 "mpaka 7-7 / 8" kutalika) (118 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 105 | |
| Ma calories ochokera ku Fat 4 | |
| Total Mafuta 0.4g | 1% |
| Mafuta okhuta 0.1g | 1% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 422.44mg | 12% |
| Zakudya Zamadzimadzi 27g | 9% |
| Matenda a Zakudya 3.1g | 12% |
| Sugars 14.4g | |
| Mapuloteni 1.3g | |
| Vitamini A 2% · Vitamini C 17% | |
| Calcium 1% · Iron 2% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Pali calories 105 mu nthochi yapakatikati. Chithasitiki chamkati chimakhala pafupifupi mainchesi 7 mpaka 8. Mitengo yambiri yomwe mumapeza mu sitolo yapafupi ndi yaikulu kuposa iyo. Popeza simungatuluke tepi ya chipatso chanu, chiwerengero chokwanira ndi chakuti banki yachiwiri ili ndi calories 90 mpaka 120, malingana ndi kukula kwake.
Kodi mafuta a nthochi amafanana bwanji ndi zakudya zamtundu wina? Mapulogalamu apakati amapereka pafupifupi makilogalamu 115 . Mulingo wofiirira wa lalanje amapereka pafupifupi makilogalamu 62. Zipatso zambiri zimakhala zotsika kwambiri m'makilogalamu. Chikho cha theka la raspberries chimapereka makilogalamu 32 okha ndi theka la blueberries amapereka pafupifupi makilogalamu 41 .
Dieters ambiri amadya theka la nthochi kuti akhalebe pamtunda ndi kusunga kalori yawo kuwerengera. Gawo la nthochi lingapereke kolera zokwana 45 mpaka 60. Komabe, nthochi siziyenda bwino pambuyo poti zimasungunuka, choncho theka lina nthawi zambiri imatha kuwonongeka, ngakhale pali njira zozungulira izo.
Mfundo yowonjezera ya dieters ndi yakuti palibe mafuta aliwonse mu nthochi. Amatero, komabe ali ndi chizoloŵezi chabwino kwambiri kotero amawonjezera kukoma, zonunkhira kukoma kwa smoothies ndi zakudya zina zabwino. Iwo amachitanso ntchito yabwino yokhutiritsa zokondweretsa chakudya chambiri.
Zakudya za nthochi
Chiwerengero cha chakudya cha nthochi m'magabala chidzasiyana ndi kukula kwa chipatso. Kawirikawiri, mungathe kuyembekezera magalamu 15 ogwira ntchito (net) makapu kwa 1/2 chikho cha nthochi. Gawoli limaperekanso ma gramu awiri, ma gramu 9 a shuga, ndi makilogalamu 67.
Popeza kuti nthochi zambiri zomwe timagula ndizokulu, ndibwino kudziwa kuti carb imawerenganso. Nthambi imodzi yayikulu (mainchesi 8 mpaka 9) idzakhala ndi magalamu okwana 31 (net) makapu, madigiri 3.5 magalamu, 17 magalamu a shuga, ndi makilogalamu 121.
Monga momwe mukuonera, ndilowirikiza kapu 1/2-chikho kutumikira, chifukwa chake ndi lingaliro lochepa la carb dieters kuti liphatikize ku ndalama zing'onozing'ono. Bwerani ndi njira zotetezera theka lina.
Kuzisungunula ndi kusungira izo kwa smoothies ndi njira yabwino yopezera kutaya.
Ubwino wathanzi wa nthochi
Zowona, nthochi ndizowonjezera pang'ono kuposa zipatso zina, koma zili ndi zambiri zoti zitheke. Kudya nthochi kungakhale mphamvu yowonjezera mphamvu ndipo imathandizanso kwambiri zakudya zina zowonjezera. Nkhumba zimapatsa mlingo wathanzi wa potassium wathanzi , vitamini B6, manganese, ndi fibre. Zida zamtengo wapatali kwa dieters chifukwa zimakuthandizani kumverera mokwanira nthawi zambiri kuti mudye pang'ono patsiku.
Vitamini C ndi ubwino winanso wa kudya nthochi ndipo banki ya sing'anga ingakupatseni pafupi 17 peresenti ya mtengo wanu wa tsiku ndi tsiku.
Izi ndi vitamini wamba chifukwa zimathandiza pakukonza minofu ndipo zingathandize mabala kuchiza. Vitamini C ndibwino kuti mukhale ndi mafupa, mano, khungu, minofu, ndi mitsempha yathanzi.
Ngati mumasangalala ndi nthochi zanu pamtunda wobiriwira, mutha kupindula ndi wowuma wokhazikika. Izi zingathandize kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda.
Mukamayerekezera zakudya za banki ndi zakudya za zakudya zina zowonjezera zakudya , zakudya zimakhala zabwino kwambiri. Zakudya zophwekazi zimathandiza kuchepetsa zilakolako zabwino kwambiri kusiyana ndi chophikira chotupitsa kapena zipatso zouma. Amakhalanso ndi mafuta ochepa, sodium, ndi kolesterolini.
Shuga ndi Glycemic Load
Ngakhale kuti nthochi imapatsa pafupifupi magalamu 14 a shuga, ndi chakudya chochepa kwambiri . Nkhumba yamagetsi imakhala ndi katundu wokwana 10 ndi 1/2 chikho cha banani zowonongeka ndi pafupifupi 6. Masamba amasintha wowuma mpaka shuga pamene amakuphuka. Izi zikutanthawuza kuti zamasamba zanu zikasakaniza, ndizomwe zimakhala ndi shuga. Kumbukirani izi pamene mukuyang'ana shuga lanu.
Kodi Zakudya za Banana Peel Ndizo?
Ambiri a ife timakonda kudya chipatso cha nthochi ndikuchotsa zitsamba. Komabe, mapeyala a nthochi amadya-ngakhale osakhala okoma-ndipo amakhala ndi zakudya zambiri. Peel ili ndi mavitamini ambiri B6 ndi B12, magnesium, ndi potassium.
Pamene mungathe kuzidya zofiira, nthawi zambiri zimakonzedwa kuti muphike peels. Kawirikawiri amawophika, koma nthochi yosakanizidwa ikhoza kuphatikizidwa mu smoothie ngati mutachotsa zonsezo.
Kodi Nkhumba Zili Zoipa Poti Mutha Kulemera?
Akatswiri ena amakuuzani kuti musapewe nthochi chifukwa ali ndi shuga kwambiri kuposa zipatso zina. Ngati mudya nthochi yaikulu kapena nthochi zambiri, calories ikhoza kukhala yapamwamba kwambiri. Komabe, kulamulira gawo ndi kofunika kwa dieters ziribe kanthu kuti ndi chakudya chamtundu wanji ndi banani.
Ngati mumakonda nthochi, musadandaule. Mwinamwake simukuyenera kuwachotsa pa zakudya zanu. Komabe, ngati mukuyesera kuti muchepetse thupi, muyenera kuyembekezera ma calories monga ma calories mukiki kapena pasta.
Idyani theka la nthochi monga chotupitsa kuti musamadzile kalori kuti muyambe kudya kapena kudya nthochi monga gawo la chakudya cham'mawa . Ingokumbukirani kuti mumaphatikizapo mapulogalamu anu a nthochi mu chiwerengero chanu chokwanira kuti tsiku lanu liwonongeke.
Kusaka ndi Kusunga Mabanki
Mukamagula nthochi, sankhani zipatso zomwe mumakonda. Ngati mukufuna nthochi yokongola yotchedwa creamier, gulani nthochi zomwe zimangokhalira kukwera. Kumbukirani kuti awa ali ndi shuga zambiri, ngakhale.
Njira yomwe mumasungira nthochi zimadalira zomwe mumakonda. Ngati mukufuna nthochi yokometsetsa kwambiri, ikani iyo pa peyala ndipo mulole kuti izitsuka. Mukhoza kuyendetsa mkaka mwa kuika m'thumba la mapepala ndi apulo usiku wonse.
Pochepetsa kuchepa, sungani masamba anu mufiriji. Mosiyana ndi zikhulupiriro zambiri, izi ndi zabwino. Pamene peel ikhoza kutembenuza wakuda, chipatso chamkati sichidzawonongeka mofulumira monga momwe zingakhalire kutentha.
Nthomba zimatha komanso kuzizira. Ngati mukufuna kuti muziwagwiritsa ntchito pa smoothies, mukhoza kuchepetsa nthochi, kudula iwo theka, kuwatsuka ndikuwatsuka , ndiyeno muwasungire mu chidebe chotsegula. Ngati mumayimitsa nthochi ndi kuzizira, thawitsani firiji. Pamene mutha kuziika mu microwave kwa masekondi asanu, zimasintha maonekedwe.
Njira Zabwino Zokonza Mabanki
Pali njira zambiri zosangalalira nthochi pamene mukuyesera kuchepetsa thupi. Onjezerani nthochi yamagazi ku oatmeal yanu kapena yogurt kuti mupeze mlingo wathanzi wokoma. Mukhozanso kufalitsa nthochi yosungunuka (mmalo mwa kupanikizana) pamwamba pa batala wamkonde pa mkate wonse wa tirigu.
Nthomba zowonongeka ndizolowera m'malo mwa ayisikilimu. Dulani nthochi yamchere yosakanizidwa ndi chokoleti chochepa. Wonjezerani ma almond osweka ndipo mudzakhala ndi sundae zokoma, zochepa. Mwinanso mungathe kugulitsa mu Yonanas, chida chokongola cha kakhitchini chomwe chimapangitsa kuti azizizira "ayisikilimu" kunja kwa nthochi.
Maphikidwe a Banana
Ngati mukufuna kuphika, yesetsani mapepala awa:
Nthomba zimaphatikizapo kusinthasintha kwapadera kwa maphikidwe ndi zakudya zowonongeka. Ngati mukuyesera kuchepetsa thupi, onjezerani hafu ya nthochi ku smoothie yanu m'malo mwa ayisikilimu kapena yogurt. Mudzakhalabe ndi thupi losalala, lopaka, koma opanda mafuta kapena mafuta owonjezera.
> Chitsime:
> USDA National Nutrient Database ya Standard Reference, Release 28.