Vazhinji vanofunga kuti iyo bhanana rinokukodza uye chibereko chakanyanyisa, chinofanira kudzivirirwa apo isu tiri kuyedza kudzoka muchimiro. Kuti uone kana chirevo ichi chiri chechokwadi kana chenhema, tadzamisa musoro wenyaya uye isu takagadzirira kukuzivisa iwe kana ichi chiri chokwadi mhando yemichero inopesana ne kudya kwakaderera-koriori. Usati waenderera zvakadaro, tarisa vhidhiyo pazasi ne rundown ye antioxidant chikafu… Kune zvakare bhanana!
Hezvino chikonzero nei mabhanana asingaite iwe mafuta: hutano hunhu
Tikasarudza kugadzirisa zvedu kugovera kuderedza uremu, iyo bhanana inowanzowanikwa pakati pe chikafu chinofanira kubviswa pamwe nezvimwe zvekudya zvakapfuma mumafuta neshuga. Asi nei? Izvi zvinogona kunge zvichikonzerwa nekuti iro bhanana muchero unokwanisa kupa imwe kunzwa kwekuguta chiriporipocho, zvinopesana nemimwe michero yejusi. Chero zvazvingaitika, nguva yasvika yekutsanangura kuti sei kubvisa mabhanana kubva mukudya chikanganiso.
Kudya mabanana hakukupe mafutaChokwadi, chikafu ichi chakakodzerawo kune avo vanoteedzera yakaderera-koriori kudya. 100 g yemabhanana inopa anenge 90 kcal, ayo kana achienzaniswa nemimwe michero yakaita semastrawberry kana maorenji, haasi mashoma; asi zvinobatsira kuziva kuti zvisinei nehuwandu hwemakoriori, bhanana rinozvirumbidza yakakwira fiber zvemukati (anenge 2,6 g pa100 g) uye izvi zvinoreva kuti inokwanisa kuchengetedza uye nekudaro inononoka kuburitsa shuga mukati meropa. Asi hazvisi izvo zvese, pane chimwe chinhu chakakosha: mabhanana ndeamwe kuisa pfungwa mumaminerari munyu uye zvine potassium, fosforo, magnesio e vitamini C uye B, zvinhu zvese zvakakosha kuti mashandiro akanaka ezvirwere zvemuviri.
Hazvina kuitika kuti bhanana ndicho chibereko chinodiwa nevanhu vatambi: nekukurumidza inopa dosi yakanaka yemakabhohaidhiretsi anobatsira mukumisikidza nekushanda tsandanyama nenzira kwayo, panguva imwe chete zvishoma nezvishoma inoburitsa munyu nemavhitamini.
Chekupedzisira asi chisiri chidiki, iyo bhanana zvinoita kuti unzwe pakarepo akaguta uye inochengetedza iyo nzara iripo, ine yakapfava kuenderana uye inotapira kuravira inokosheswa nevakuru nevakuru.
Ndeipi nguva yakanyanya kudya mabhanana?
Mabhanana ane yakaderera glycemic index iyo inobatsira kupisa mafuta zviri nyore nekuchengeta yakagadzikana metabolism isipo. Kazhinji, zvinofanirwa kutariswa kuti hapana zvekudya zvinogona kuita kuti uremerwe huremu, asi chinangwa ichi chinogona kungoitwa nekusimbisa hutano tsika dzakanaka nerubatsiro rwe kudya kwakadzikama. Banana, kunyangwe iine huwandu hwekoriori hwakawanda kupfuura mimwe michero, inoramba iri chikafu chine hutano chinobatsira chero rudzi rwekudya. Kana isu tichifunga nezve chokwadi icho kazhinji kune a kudya kwakaderera-koriori mitambo yakabatana, bhanana ishamwari inoshanda pre workout: chaizvo usati waekisesaiza ndiyo nguva yakakwana yekudya bhanana. Rangarira: nguva dzose zvirinani kuhaya shuga dzebhanana zvichienzaniswa neidzo dzataizotora nekusarudza dhizeti kana bhawa remagetsi.
Mangani mabhanana ekudya pazuva?
Kana iyo pfungwa yajekeswa izvo bhanana harikuunzi mafuta, ngatiedzei kufunga kuti vangani vodya pazuva kana pavhiki kuitira kuti vasapfuurire vozozvidemba. Izvo zvine macaloriki zvemichero iyi yeyero yakati rebei zvishoma pane iya yevamwe: kubva pane izvi zvinotevera kuti zviri nani usadye zvakawandisa vese pamwechete pazuva rimwe chete.
Mutemo wakajairika unenge uri kuna idya bhanana chete usati waekisesaiza, kana kushandisa sechishandiso kudzikisa iyo kuzvimba yakakonzera, semuenzaniso, ne nguva. Iyo potasium iri mumabhanana, muchokwadi, inobatsira kudzikisa zvakanyanya iyo kuchengetwa kwemvura, kazhinji uye zvinofadza kusimbisa chaizvo kusvika kwe Mendi.
Imwe nzira ye nakidzwa nebhanana risina mhosva yakawandisa kungave kusarudza imwe kwete kunyanyisa kukura: kana isina kuibva, kutaura zvazviri, ine shuga shoma kuitira kuti macalorie adzikirewo kupesana nebhanana rakaibva iro rinenge riine shuga yakawanda uye macaloric. Iyo tambo inogona kunge isinga nyanyonaka, asi pazasi isu tinoda kukupa iwe mamwe mazano e nzira yekubheka kugadzirira kumba nemabhanana.
Nzira ina dzekudya mabhanana pakudya kwekuseni kana senge chidya
Mushure mezvivakwa zvese zvakaitwa mundima dzapfuura, iwe unenge wazvinzwisisa izvo mabanana anoitawo kuti uremerwe huremu, Ndiri chikafu inofungidzirwa hutano kune hutano hwedu uye kubatsira mukugara kwehupenyu hwese. Isu tinoona pazasi mamwe nzira dzekubikisa mabhanana neimwe nzira isiri yenguva dzose, kushandiswa a Kudya kwemangwanani kana sei tudyo.
- Banana porridge uye oat flakes
Isa pani ine mukaka (zvakare muriwo) pamoto uye wedzera oat flakes yako. Mushure memaminetsi mashoma wedzera bhanana rakatemwa kuita zvidimbu zvidiki uye ramba uchibika kusvikira musanganiswa wawedzera. Idye inopisa pakudya kwemangwanani munguva yechando, kana kuti itonhorere mwaka wezhizha. Iwe unogona zvakare kuwedzera yakasviba chokoreti maflakes kuti uite iyo porridge kunyangwe inonaka.
- Banana nesinamoni
Cheka bhanana kuita zvidimbu, uzviise mundiro uye ndokuparadzira kusasa kwesinamoni pamusoro. Uku kubata kuri nyore kunogona kugadzira inonaka uye ine hutano pre-Workout snack.
- Yechi yogurt uye zvidimbu zvebhanana
Wedzera bhanana bits kune yako muyero weGreek yogati. Shandisa chikafu ichi pakudya kwemangwanani uye kana iwe uchida kuwedzera huwandu hwefibre zvakare wedzera zviyo nemaamondi.
- Banana sorbet / ice cream
Kusunungura bhanana rakachekwa, rega riwedzere maawa mashoma uye riise mumusanganisi pamwe chete ne yogati kana mukaka. Iwe unogona kuwedzera mamwe marudzi emichero, zvinonhuwira, kana nzungu. Sanganisa zvese uye unakirwe yako smoothie neiyo nyowani uye yakapfava magadzirirwo echando kirimu.
Contraindications: mune zviitiko zvipi mabhanana akashata kwauri?
Ichokwadi mabhanana haasi kukora, asi kune mamwe mamiriro ezvinhu umo zviri nani kubvunza chiremba kuti unzwisise kana zviri nani kumisa kudyiwa kwechibereko ichi.
Se vanotambura nekuzvimbirwa iwe unofanirwa kuongorora huwandu hwemabhanana adyiwa panguva yekudya kwako, izvi imhaka yekuti mabhanana ane asina kufungidzirwa kunetseka zvinopesana nezvingafungwa nemunhu. Saka, kana iwe uchinetseka kuita izvi, cheka kumashure ako ebhanana magiramu kana kubvisa zvachose chikafu ichi kwenguva yakati. Kumbira nyanzvi yekudya zvinovaka muviri kuti akupe zano uye dzivisa "kuzviita iwe pachako"
Uyezve, iyo kunwa kwemabhanana inogona zvakare kupesana kana chirwere cheshuga. Chikonzero ndechekuti muwanikwe mune iro bhanana rine huwandu hwakawanda hweshuga uye starch. Neraki, iyo yakaderera glycemic index inobvumira vanhu vane chirwere cheshuga kuti varege kuzosiya zvachose muchero weyero, asi kuti vakwanise kuutora zviyero zvakaenzana vachisarudza mabhanana asina kuibva, asina kupfuma mushuga.
Nguva yakakwana yegore yekuibva kwebhanana
La kurimwa kwemabhanana zvinowanzoitika muCentral America, asi nekuda kwekutumira kunze kwenyika tinogona kuwana michero iyi nguva yese yegore muzvitoro kana kune anovimbika greengrocer.
Muzhinji, kuve michero "exotic" iyo inouya kubva kunopisa nyika inofanirwa kutariswa se chikafu chezhizha, inokura muchirimo-zhizha uye haigone kutsungirira kutonhora kwechando zvachose.
Dzimwe nguva mabhanana anokohwewa paanenge asati aibva uye osiyiwa kuti aibva munzvimbo dzinodziya, dzisina mweya wakakwana kuti vadzokerezve ne microclimate yenyika yavakabva.
Neichi chikonzero, isu tine ngano yekudzinga: iyo isina kuibva bhanana yakaipa, nepo iyo yakaibva iri nani kune hutano hwedu? Isu tatozvitaura izvi mundima yapfuura, asi ngatitorei mukana uno kudzokorora.
- La bhanana risina kuibva rine mashuga mashoma yakapusa mukufarira zvemhando yepamusoro yezvitashi nemashinda. Pamusoro pekuve neyakaderera glycemic index pane iyo yakakura, inokwanisa kupa yakakura pfungwa yekuguta kana tichidya.
- La bhanana rakaibva, pachinzvimbo, zvinozoitika zvinodyiwa zvakanyanya uye akapfuma muma antioxidants.
Maitiro ekugadzirisa? Zvakanyanya zvinoenderana nekunakirwa kwako pachako uye kubva zvidikanwi chaizvo cheumwe neumwe, asi mune ese zviitiko isu takanzwisisa kuti kudya kunyangwe bhanana zuva rega rega hakuna kuipa kune hutano hwako uye zvakare kunoita kuti uremerwe huremu!
Chinyorwa Chinyorwa: Alfeminile
