Ziziphi iingenelo zeebhanana eziluhlaza? Ukutya njani iBanana eluhlaza?

Ibhanana eluhlaza ilawula ukuhamba kwamathumbu, ikhulula ukuqhina, inenzuzo kwimpilo yentliziyo, inceda ukulawula ukutya kwaye iququzelele ukubuyisela emva kokuzivocavoca. Ibhanana eluhlaza, etyebe kakhulu kwisondlo, idla ngokutyiwa iphekiwe kuba ayivuthwanga. Ukugcina iibhanana eziluhlaza zitsha ixesha elide, kufuneka zigcinwe kwisitya sephepha, kungekhona isikhwama seplastiki. Inqaku elibaluleke kakhulu ekufuneka liqwalaselwe xa udla iibhanana eziluhlaza kukuba kunzima ukugaya.

Iinzuzo zeBhanana eluhlaza

• Inzuzo ebalulekileyo yebhanana eluhlaza kukuba isisityebi kwi-potassium. potassiumInceda izihlunu zisebenze ngokufanelekileyo, iiseli zemithambo-luvo zisebenze kwaye zilawule isingqi sentliziyo.
• Olunye uncedo lwe-potassium eninzi yebhanana eluhlaza kukuba ilawula uxinzelelo lwegazi. I-Potassium ilawula umphumo wesodium kuxinzelelo lwegazi. Iqinisekisa ukugcinwa koxinzelelo lwegazi oluqhelekileyo kunye nemisebenzi yentliziyo.
• Enye yeenzuzo zeebhanana eziluhlaza kukuba ziqulethe i-lectin. lectin Nangona yaziwa njengento eyingozi, i-lectin kwibhanana eluhlaza ilwa neeradicals zamahhala ngokuvuselela amajoni omzimba. Ngezi mpawu, ikhusela ukuphuhliswa kweeseli zomhlaza.
• Inyaniso yokuba iibhanana eziluhlaza zizityebi kwifiber nazo ziyinzuzo ebalulekileyo. Ngolu phawu, igalelo kwimpilo yokugaya. Umxholo weFiber ulawula ukuhamba kwamathumbu kwaye unqande ukuqunjelwa.
• Ngaba uyazi ukuba iibhanana eziluhlaza zinokukunceda ulahlekelwe isisindo? Ekubeni inesalathiso se-glycemic ephantsi, iphakamisa iswekile yegazi kancinci kancinci. Ngale ndlela, inika imvakalelo yokuzala. Ngamanye amazwi, yenye yokutya okusebenzayo ekufuneka kutyiwe ngexesha lenkqubo yokunciphisa umzimba.
• Sathi umxholo we-potassium weebhanana eziluhlaza udlala indima enkulu kwiinzuzo zayo. I-Potassium ixhasa impilo yentliziyo kwaye inciphisa umngcipheko wokuhlaselwa yintliziyo ngokulawula uxinzelelo lwegazi.
• Izibonelelo zeebhanana eziluhlaza nazo zifihliwe kumxholo wabo we-carbohydrate. Inika amandla ngokukhawuleza ngenxa yomxholo wayo we-carbohydrate. Ngoko ke, ikhawuleza ukubuyisela emva kwemisebenzi yomzimba.
• Ibhanana eluhlaza ityebile kwiivithamini B6 kunye noC. Vitamin B6Ngelixa iVithamin C ixhasa impilo yengqondo kunye nemetabolism, yomeleza amajoni omzimba.

Ixabiso lesondlo seBhanana eluhlaza

Iibhanana ezingavuthwanga, ezizezi, iibhanana eziluhlaza, zityebe kakhulu kwisondlo. Sisiqhamo esigcwele iswekile yendalo, iivithamini kunye neeminerali. Nangona ingekavuthwa, inezondlo ezininzi ezibalulekileyo ezifunwa ngumzimba.

• Ibhanana eluhlaza ityebile kwiicarbohydrates. Iicarbohydrate ezikuyo zinika amandla emzimbeni. I-100 grams yebhanana eluhlaza ibonelela malunga ne-89 calories. Amandla anikezelayo afanelekile ukubuyisela, ngakumbi emva kokusebenza ngokomzimba.
• Iibhanana eziluhlaza zigcwele i-carbohydrates ngendlela yestatshi. Kukho malunga ne-100 grams ye-carbohydrates kwi-22.84 grams. Ezi carbohydrates zinika amandla exesha elide ngokunyusa iswekile esegazini kancinci kancinci.
• Iibhanana eziluhlaza zineeprotheyini ezincinci. Kukho i-100 grams yeprotheni kwi-1.09 grams. Iprotheyini ibalulekile ekugcineni kunye nokulungiswa kwesakhiwo semisipha.
• Iibhanana eziluhlaza ziqulethe izixa eziphantsi kakhulu zamafutha. Iqulethe kuphela i-100 grams yamanqatha kwi-0.33 grams. Oku kuyenza isiqhamo esinamafutha aphantsi.
• Iibhanana eziluhlaza zityebile kwifiber, eyimfuneko kwimpilo yokwetyisa. Iqulethe i-100 grams yefiber yokutya kwi-2.6 grams. Ifayibha ixhasa inkqubo yokwetyisa ngokulawula ukuhamba kwamathumbu.
• Iibhanana eziluhlaza zityebile ngakumbi kwiivithamini B6 kunye noC. I-100 grams iqulethe i-8.7 mg ye-vitamin C kunye ne-vitamin B6. Ezi vithamini zomeleza amajoni omzimba kwaye zinceda imisebenzi yomzimba isebenze rhoqo.
• Ibhanana eluhlaza iqukethe i-potassium, i-magnesium kunye manganese Iqulethe izimbiwa ezibalulekileyo ezifana. I-100 grams iqulethe i-358 mg ye-potassium, i-magnesium kunye ne-manganese. Ezi minerali zixhasa impilo yezihlunu kwaye zinceda ukulawula uxinzelelo lwegazi.

Ubungozi beBhanana eluhlaza

Izibonelelo kunye nexabiso lezondlo zebhanana eluhlaza zenza isiqhamo esisebenzayo kwisondlo esinempilo. Ukongeza, ikwaqulethe ezinye iingozi ezinokubakho.

• Iibhanana eziluhlaza ziqulethe isixa esiphezulu sestatshi kuba azikavuthwa. Le meko ichaphazela inkqubo yokugaya. Ubunzima bokugaya ngenye yezona ziphumo ezibi kakhulu ezaziwa kakhulu kwiibhanana eziluhlaza. 
• Ngenxa yesiqulatho sayo esiphezulu sesitashi, iibhanana eziluhlaza zibangela ukungonwabi kwesisu njengokuqunjelwa, igesi kunye neentlungu zesisu kwabanye abantu.
• Enye yeemeko apho iibhanana eziluhlaza zinokuba yingozi ngamanye amaxesha zizama ukuvuthwa ngeenkqubo zemichiza. Iikhemikhali ezisetyenziswa ngexesha lezi nkqubo ziphazamisa inkqubo yendalo yokuvuthwa kweebhanana. Ide ivule indlela yokwenza izinto ze-carcinogenic. Ngokukodwa iibhanana ezivela kwamanye amazwe zithunyelwa ngaphandle eluhlaza ukuze zingonakali ngexesha lokuthutha. Ivezwa kwimichiza ukuze ivuthwe ngokukhawuleza kwimarike ekujoliswe kuyo.
• Ukutya iibhanana eziluhlaza kunokubangela utshintsho kumanqanaba eswekile yegazi. Ngokukodwa abantu abazama ukugcina iswekile yegazi phantsi kolawulo kufuneka baqaphele xa bedla iibhanana eziluhlaza.
• Enye ingongoma ekufuneka iqwalaselwe xa utya iibhanana eziluhlaza kukuchasana nokwaliwa. Abanye abantu basenokungadibani neebhanana eziluhlaza. Le meko inokuzibonakalisa ngeempawu ezifana nokurhawuzelelwa kwesikhumba, irhashalala okanye ukuphefumla nzima.

Ukutya njani iibhanana eziluhlaza

Ekubeni iibhanana eziluhlaza zingekavuthwa, zidla ngokutyiwa ziphekiwe. Inkqubo yokupheka ithambisa isitatshi seebhanana, nto leyo eyenza kube lula ukwetyisa. Ukongezelela, xa upheka iibhanana eziluhlaza, iswekile yazo yendalo iya kukhutshwa kwaye ubumnandi bayo buya kwanda. Ungazitya njani iibhanana eziluhlaza ngokuzipheka? Ndiza kukuxelela iindlela ezahlukeneyo nezinomdla;

• Indlela yokuqhotsa: Unokwenza i-snack enkulu ngokusika kunye nokuqhotsa iibhanana eziluhlaza. Izilayi zebhanana eziqhotsiweyo zine-crispy yangaphandle kunye nengaphakathi elithambileyo. Le ndlela ifanelekile ngokukhethekileyo kwisidlo sakusasa okanye njenge-snack.
• Indlela yokubilisa: Unako kwakhona ukusebenzisa iibhanana eziluhlaza ngokuzibilisa ngamaxolo azo. Ibhanana ebilisiweyo inento ethambileyo kwaye kulula ukwetyisa. Ukubilisa kugcina incasa yendalo yebhanana ngelixa kukwaphula isitatshi sayo.
• ukubhaka: Unokufumana umphumo omnandi ngokubhaka iibhanana eziluhlaza kwi-oven. Iibhanana ezibhaka kwi-oven zifumana incasa ye-caramelized kunye nokuthungwa okumnandi. Ukubhaka kwi-oven kukhulula iishukela kwibhanana kwaye kunika incasa emnandi.
• ukwenza i-casserole: Unokuba namava ahlukeneyo okunambitha ngokupheka iibhanana eziluhlaza kwi-casserole. Iibhanana eziphekwe kwi-casserole zidibanisa kunye neziqholo kunye nezinye izithako ukwenza iprofayili ye-flavour ecebileyo.
• njenge chips: Unokwenza iitshiphusi zebhanana ngokusika kancinci iibhanana eziluhlaza kwaye uziqhotse. Ezi chips zinokuhanjiswa njenge-snack okanye njengesitya esisecaleni ekutyeni.
• Ukudibanisa kunye ne-smoothies kunye ne-yoghurt: Unokwenza iibhanana eziluhlaza kwi-blender kwaye wenze i-smoothies. Ungalungisa kwakhona i-snack enesondlo ngokuyixuba neyogathi.

Ngokuqinisekileyo, ukupheka iibhanana eziluhlaza kuya kutshintsha ixabiso labo lezondlo. Enyanisweni, ezinye iivithamini kunye neemaminerali ziya kulahleka ngelixa upheka. Nangona kunjalo, ngokubanzi, sinokuthi iibhanana zigcina ixabiso labo lezondlo.

Indlela yokugcina iibhanana ezihlaza?

Ukuba ugcina iibhanana eziluhlaza ngeendlela ezifanelekileyo, ziya kuhlala zintsha ixesha elide. Ke kufuneka uzigcine njani iibhanana eziluhlaza ukuze zihlale zintsha ixesha elide?

• Kufuneka ugcine iibhanana eziluhlaza kwiqondo lokushisa, kude nelanga elithe ngqo kunye nokufuma. Phantsi kwezi meko, iibhanana zivuthwa kancinane kwaye zikulungele ukutyiwa kwiintsuku ezimbalwa.
• Kungcono ukusebenzisa iingxowa zephepha okanye iingxowa zephepha endaweni yeplastiki ukukhusela iibhanana kumswakama. Ngale ndlela, iibhanana ziphefumla kwaye umngcipheko wokufuma uyancipha.
• Ukunciphisa inkqubo yokuvuthwa kweebhanana eziluhlaza kwaye uzigcine zintsha ixesha elide, ungazigcina kwicandelo elinqabileyo lefriji. Izikhumba zeebhanana ezigcinwe efrijini ziya kuba mdaka. Noko ke, oku akuthethi ukuba zimnyama ngaphakathi.
• Kuyenzeka ukugcina iibhanana eziluhlaza kwisikhenkcisi ukuze zigcinwe ixesha elide. Ungazahlula iibhanana kumaxolo azo, uzinqunqe okanye uzigcine ziphelele kwiingxowa ezingangeni moya kwisikhenkcisi. Iibhanana ezigcinwe kwisikhenkcisi zingasetyenziswa kwismoothies okanye kwizimuncumuncu.
• Ukufaka isiselo sejusi yelamuni kwizilayi zebhanana kuzithintela ukuba zingabi mnyama ngokunciphisa ukungatyhileki kwazo emoyeni. Ukongezelela, ukugcina iibhanana kwizingxobo ezingangeni moya kunceda ukugcina ukutsha kwazo.

Xa ugcina iibhanana eziluhlaza, kufuneka ucinge ngenkqubo yokuvuthwa. Ukuba awuzukutya iibhanana kwangoko, ukuzigcina efrijini okanye kwisikhenkcisi kuya kuzigcina zintsha ixesha elide. Nangona kunjalo, ukugcina iibhanana kwindawo yobushushu begumbi kangangexesha elithile ngaphambi kokuba uzitye kunegalelo kwincasa yazo engcono.

IiBhanana eziLuhlaza ziJika Njani zibe tyheli?

Iibhanana eziluhlaza zijika zibe tyheli xa zivuthwa. Le nkqubo ivumela isitatshi esikwibhanana ukuba siguquke sibe yiswekile kwaye sithambise iindonga zeseli. Ukuvuthwa kubangelwa kukukhululwa kwegesi ye-ethylene. Le gesi i-hormone yezityalo zendalo kwaye idlala indima ebalulekileyo ekuvuthweni kweziqhamo. Ukuba ufuna iibhanana eziluhlaza zibe tyheli, ungasebenzisa ezi ndlela:

1. Ukusetyenziswa kwegesi ethylene: Iibhanana eziqokelelweyo eziluhlaza zifakwe kwi-blanch kwiindawo zokugcina kusetyenziswa igesi ye-ethylene. Irhasi ye-ethylene ijika iibhanana ukusuka eluhlaza ukuya kumthubi ngeentsuku ezi-3.
2. ukuvuthwa kwendalo: Beka iibhanana kwisikhwama sephepha kwaye uvale. Unokwenza ukuba ivuthwe ngokwemvelo ngokongeza isiqhamo esivuthiweyo esikhupha i-ethylene (umzekelo, i-apula).
3. Ubuchule be-oveni: Ukuba ubeka iibhanana ezihlanjululweyo kwi-tray yokubhaka kwaye uzibeke ehovini kwi-120 degrees ngemizuzu eyi-15-20, iziqhamo ziya kuncipha ngokukhawuleza kwaye zifake. Nangona kunjalo, incasa yeebhanana evuthwe yile ndlela ayiyi kufana neebhanana ezivuthwe ngokwemvelo.

Ngezi ndlela, unokujika iibhanana eziluhlaza zibe tyheli kwaye ukhawulezise inkqubo yokuvuthwa.

Umahluko phakathi kweeBhanana eziHlaza kunye neeBhanana ezityheli

Iibhanana eziluhlaza kunye nephuzi ziyahluka ngombala, ukuthungwa kunye nencasa. Ukuqulunqwa kwazo kwahluke kancinane.

• Njengoko ibhanana ivuthwa, ixolo layo litshintsha umbala ukusuka koluhlaza ube tyheli.
• Iswekile eninzi kwiibhanana ezityheli izenza zibe nencasa eswiti, ngoxa iibhanana eziluhlaza zikrakra kancinci.
• Njengoko iibhanana zivuthwa, ukumila kwazo kuyatshintsha kakhulu kwaye kuthambile. Iibhanana eziluhlaza zinzima kuneebhanana ezityheli.
• Iibhanana eziluhlaza zinezixa eziphezulu zefiber kunye isitatshi esixhathisayo Iqulathe. Ezi zijika zibe yiswekile kwiibhanana ezityheli.

Ngenxa yoko;

Inzuzo yebhanana eluhlaza, isiqhamo esinesondlo, kukuba isekela inkqubo yokugaya, ikhusela ukuqunjelwa kunye nokulawula ukuhamba kwamathumbu. Ukuba nesityebi kwi-potassium, ikhusela impilo yentliziyo kunye nokulinganisela uxinzelelo lwegazi. Ukongezelela, ngenxa yenkcazo ye-glycemic ephantsi, inceda ukulinganisela iswekile yegazi kunye nokubonelela ngolawulo lobunzima. Ibhanana eluhlaza, ekwaxabiseke ngokubhekiselele kwivithamini B6 kunye ne-C, yomeleza impilo yengqondo kunye ne-immune system. Ngezi mpawu, ibhanana eluhlaza kukutya okumnandi kunye nokunempilo.

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