Yiziphi izinzuzo zikabhanana oluhlaza? Ungawudla Kanjani Ubhanana Oluhlaza?

Ubhanana oluhlaza ulawula ukunyakaza kwamathumbu, ukhulula ukuqunjelwa, unenzuzo empilweni yenhliziyo, usiza ukulawula ukudla futhi wenze kube lula ukululama ngemva kokuzivocavoca. Ubhanana oluhlaza, onothe kakhulu ngomsoco, uvame ukudliwa uphekiwe ngoba awukavuthwa. Ukuze ugcine ubhanana oluhlaza usha isikhathi eside, kufanele ugcinwe endishini yephepha, hhayi isikhwama sepulasitiki. Iphuzu elibaluleke kakhulu okufanele ulicabangele lapho udla ubhanana oluhlaza ukuthi kunzima ukugaya.

Izinzuzo ze-Green Banana

• Inzuzo ebaluleke kakhulu yebhanana eluhlaza ukuthi inothile nge-potassium. potassiumIsiza imisipha ukuthi isebenze kahle, amangqamuzana ezinzwa asebenze futhi alawule isigqi senhliziyo.
• Enye inzuzo yokuqukethwe kwe-potassium ephezulu kukabhanana ukuthi ilawula umfutho wegazi. I-Potassium ilawula umphumela we-sodium kumfutho wegazi. Iqinisekisa ukugcinwa komfutho wegazi ojwayelekile kanye nemisebenzi yenhliziyo.
• Enye yezinzuzo zikabhanana oluhlaza ukuthi aqukethe ama-lectins. i-lectin Nakuba yaziwa njengento eyingozi, i-lectin ebhanana eluhlaza ilwa nama-radicals mahhala ngokuvuselela amasosha omzimba. Ngalezi zakhiwo, kuvimbela ukuthuthukiswa kwamangqamuzana omdlavuza.
• Iqiniso lokuthi ubhanana oluhlaza ucebile nge-fiber nakho kuyinzuzo ebalulekile. Ngalesi sici, sinomthelela empilweni yokugaya ukudla. Okuqukethwe kwe-fiber kulawula ukunyakaza kwamathumbu futhi kuvimbele ukuqunjelwa.
• Ubuwazi ukuthi ubhanana oluhlaza ungakusiza ulahlekelwe isisindo? Njengoba inenkomba ephansi ye-glycemic, inyusa ushukela wegazi kancane. Ngale ndlela, kunikeza umuzwa wokugcwala. Ngamanye amazwi, ingenye yokudla okuphumelelayo okufanele kudliwe ngesikhathi sokunciphisa umzimba.
• Sathi okuqukethwe kwe-potassium kubhanana oluhlaza kudlala indima enkulu ezinzuzweni zawo. I-Potassium isekela impilo yenhliziyo futhi inciphisa ingozi yokuhlaselwa yinhliziyo ngokulawula umfutho wegazi.
• Izinzuzo zikabhanana oluhlaza nazo zifihliwe kokuqukethwe kwawo kwama-carbohydrate. Inikeza amandla ngokushesha ngenxa yokuqukethwe kwayo kwe-carbohydrate. Ngakho-ke, isheshisa ukululama ngemva kokusebenza ngokomzimba.
• Ubhanana oluhlaza unothe ngamavithamini B6 noC. I-Vitamin B6Nakuba i-Vitamin C isekela impilo yobuchopho kanye ne-metabolism, iqinisa amasosha omzimba.

Inani Lomsoco Lobhanana Oluhlaza

Ubhanana ongakavuthwa, okungubhanana oluhlaza, unothe kakhulu ngomsoco. Kuyisithelo esigcwele ushukela wemvelo, amavithamini namaminerali. Nakuba ingakavuthwa, inezakhi eziningi ezibalulekile ezidingwa umzimba.

• Ubhanana oluhlaza unothe ngama-carbohydrate. Ama-carbohydrate aqukethe anikeza amandla emzimbeni. I-100 grams yebhanana eluhlaza ihlinzeka cishe ngama-calories angu-89. Amandla eliwahlinzekayo alungele ukululama, ikakhulukazi ngemva kokusebenza ngokomzimba.
• Ubhanana oluhlaza ugcwele amakhabhohayidrethi ngendlela yesitashi. Kukhona cishe ama-100 amagremu ama-carbohydrate kumagremu ayi-22.84. Lawa ma-carbohydrate anika amandla esikhathi eside ngokukhuphula ushukela wegazi kancane.
• Ubhanana oluhlaza uqukethe amanani amancane amaprotheni. Kukhona amagremu angu-100 weprotheyini ku-1.09 amagremu. Amaprotheni abalulekile ekugcineni nasekulungiseni ukwakheka kwemisipha.
• Ubhanana oluhlaza uqukethe amanani aphansi kakhulu wamafutha. Iqukethe amagremu angu-100 kuphela amafutha ngamagremu ayi-0.33. Lokhu kuyenza isithelo esinamafutha amancane.
• Ubhanana oluhlaza unothe nge-fiber, ebalulekile empilweni yokugaya ukudla. Iqukethe amagremu angu-100 we-fibre yokudla ngamagremu ayi-2.6. I-Fiber isekela uhlelo lokugaya ukudla ngokulawula ukunyakaza kwamathumbu.
• Ubhanana oluhlaza unothe ikakhulukazi ngamavithamini B6 noC. Amagremu ayi-100 aqukethe u-8.7 mg wevithamini C kanye ne-vitamin B6. Lawa mavithamini aqinisa amasosha omzimba futhi asize imisebenzi yomzimba isebenze njalo.
• Ibhanana elihlaza liqukethe i-potassium, i-magnesium ne manganese Iqukethe amaminerali abalulekile njenge. Amagremu ayi-100 aqukethe u-358 mg we-potassium, i-magnesium ne-manganese. Lawa maminerali asekela impilo yemisipha futhi asiza ukulawula umfutho wegazi.

Ubungozi Bebhanana Elihlaza

Izinzuzo kanye nenani lokudla okunomsoco likabhanana oluhlaza kuwenza ube isithelo esisebenzayo somsoco onempilo. Ngaphezu kwalokho, iqukethe nezinye izinto ezingaba yingozi.

• Ubhanana oluhlaza uqukethe inani eliphezulu lesitashi ngoba awuvuthwanga. Lesi simo sithinta uhlelo lokugaya ukudla. Ubunzima bokugaya kungenye yemiphumela emibi eyaziwa kakhulu kabhanana oluhlaza. 
• Ngenxa yokuqukethwe isitashi esiningi, ubhanana oluhlaza ubangela ukungakhululeki emathunjini njengokuqunjelwa, igesi nobuhlungu besisu kwabanye abantu.
• Esinye sezimo lapho ubhanana oluhlaza ungaba yingozi ngezinye izikhathi uzama ukuvuthwa ngezinqubo zamakhemikhali. Amakhemikhali asetshenziswa phakathi nalezi zinqubo aphazamisa inqubo yemvelo yokuvuthwa kukabhanana. Ivula ngisho nendlela yokwakheka kwezinto ezibangela umdlavuza. Ubhanana ovela kwamanye amazwe ikakhulukazi uthunyelwa ngaphandle ukuze ungoni ngesikhathi sokuthutha. Ivezwa kumakhemikhali ukuze ivuthwe ngokushesha emakethe okuhlosiwe.
• Ukudla ubhanana oluhlaza kungase kubangele izinguquko emazingeni kashukela egazini. Ikakhulukazi abantu abazama ukugcina ushukela wabo wegazi ngaphansi kokulawula kufanele baqaphele lapho bedla ubhanana oluhlaza.
• Elinye iphuzu okufanele licatshangelwe lapho udla ubhanana oluhlaza ukusabela komzimba. Abanye abantu bangase bangezwani nobhanana oluhlaza. Lesi simo singase sizibonakalise ngezimpawu ezinjengokulunywa kwesikhumba, ukuqubuka noma ukuphelelwa umoya.

Ungadla Kanjani Ubhanana Oluhlaza

Njengoba ubhanana obuluhlaza ungavuthiwe, ngokuvamile udliwa uphekiwe. Inqubo yokupheka ithambisa isitashi sikabhanana, kwenze kube lula ukugayeka. Ukwengeza, uma upheka ubhanana oluhlaza, ushukela wabo wemvelo uzokhululwa futhi ubumnandi bawo buyokhula. Ngakho ungawadla kanjani ubhanana oluhlaza ngokuwapheka? Ngizokutshela izindlela ezahlukene futhi ezithakazelisayo;

• Indlela yokuthosa: Ungenza isidlo esikhulu ngokusika nokuthosa ubhanana oluhlaza. Izingcezu zikabhanana othosiwe zinengaphandle elicwebezelayo nengaphakathi elithambile. Le ndlela ifaneleka ngokukhethekile ukudla kwasekuseni noma njengokudla okulula.
• Indlela yokubilisa: Ungaphinda udle ubhanana oluhlaza ngokuwabilisa ngama-peel awo. Ubhanana obilisiwe unokuthungwa okuthambile futhi okulula ukugayeka. Ukubilisa kugcina ukunambitheka kwemvelo kukabhanana kuyilapho kuhlikihla isitashi sawo.
• ukubhaka: Ungathola futhi umphumela omnandi ngokubhaka ubhanana oluhlaza kuhhavini. Ubhanana obhakwa kuhhavini uthola ukunambitheka kwe-caramelized nokuthungwa okumnandi. Ukubhaka kuhhavini kukhipha ushukela kubhanana futhi kunikeze ukunambitheka okumnandi.
• ukwenza i-casserole: Ungaba nesipiliyoni esihlukile sokunambitheka ngokupheka ubhanana oluhlaza ku-casserole. Ubhanana ophekwe ku-casserole uhlanganise nezinongo nezinye izithako ukuze wakhe iphrofayili ye-flavour ecebile.
• njengama-chips: Ungenza ama-banana chips ngokusika kancane ubhanana oluhlaza bese uwathosa. Lawa ma-chips angenziwa njenge-snack noma njenge-side dish ekudleni.
• Hlanganisa nama-smoothies ne-yoghurt: Ungakwazi ukuhlanza ubhanana oluhlaza ku-blender futhi wenze ama-smoothies. Ungakwazi futhi ukulungisa isidlo esinomsoco ngokusixuba neyogathi.

Yiqiniso, ukupheka ubhanana oluhlaza kuzoshintsha inani labo lokudla okunempilo. Eqinisweni, amanye amavithamini namaminerali azolahleka ngenkathi upheka. Kodwa-ke, ngokuvamile, singasho ukuthi ubhanana ugcina inani labo lokudla okunempilo.

Indlela Yokugcina Ubhanana Oluhlaza?

Uma ugcina ubhanana oluhlaza ngezindlela ezifanele, zizohlala zintsha isikhathi eside. Ngakho-ke kufanele uwagcine kanjani ubhanana oluhlaza ukuze uhlale umusha isikhathi eside?

• Kufanele ugcine ubhanana oluhlaza ekamelweni lokushisa, kude nelanga eliqondile kanye nomswakama. Ngaphansi kwalezi zimo, ubhanana uvuthwa kancane futhi ulungele ukudliwa phakathi nezinsuku ezimbalwa.
• Kungcono ukusebenzisa izikhwama zamaphepha noma izikhwama zephepha esikhundleni sepulasitiki ukuvikela ubhanana emswakama. Ngale ndlela, ubhanana uphefumula futhi ingozi yomswakama iyancipha.
• Ukuze unciphise inqubo yokuvuthwa kwamabhanana aluhlaza futhi uwagcine emusha isikhathi eside, ungawagcina engxenyeni epholile yesiqandisi. Izikhumba zikabhanana ezigcinwe esiqandisini zizophenduka zibe nsundu. Nokho, lokhu akusho ukuthi zimnyama ngaphakathi.
• Kungenzeka ukugcina ubhanana oluhlaza efrijini ukuze ugcinwe isikhathi eside. Ungahlukanisa ubhanana kumakhasi awo, uwusike noma uwagcine egcwele ezikhwameni ezingangenisi umoya efrijini. Ubhanana ogcinwe efrijini ungasetshenziswa kuma-smoothie noma ama-dessert.
• Ukufaka ijusi kalamula ezicezu zikabhanana kuzivimbela ekubeni mnyama ngokunciphisa ukuchayeka kwazo emoyeni. Ukwengeza, ukugcina ubhanana ezitsheni ezingangeni moya kusiza ukulondoloza ubusha bawo.

Lapho ugcina ubhanana oluhlaza, kufanele ucabangele inqubo yokuvuthwa. Uma ungeke udle ubhanana ngokushesha, ukuwagcina esiqandisini noma efrijini kuzowagcina emusha isikhathi eside. Nokho, ukugcina ubhanana ekamelweni lokushisa isikhashana ngaphambi kokuwudla kunomthelela ekunambithekeni kwawo okungcono.

Uphenduka Kanjani Ubhanana Oluhlaza Ophuzi?

Ubhanana oluhlaza uphenduka ubephuzi njengoba uvuthwa. Le nqubo ivumela isitashi sikabhanana ukuba siguquke sibe ushukela futhi sithambise izindonga zamangqamuzana. Ukuvuthwa kubangelwa ukukhululwa kwegesi ye-ethylene. Leli gesi liyi-hormone yezitshalo zemvelo futhi lidlala indima ebalulekile ekuvuthweni kwezithelo. Uma ufuna ubhanana oluhlaza ubephuzi, ungasebenzisa lezi zindlela:

1. Ukusetshenziswa kwegesi ethylene: Ubhanana oqoqwe oluhlaza ucwecwa ezindlini zokugcina impahla kusetshenziswa igesi ye-ethylene. Igesi ye-ethylene ishintsha ubhanana usuka eluhlaza ube phuzi ezinsukwini ezi-3.
2. ukuvuthwa kwemvelo: Faka ubhanana esikhwameni sephepha bese uvala. Ungayenza ivuthwe ngokwemvelo ngokungeza isithelo esivuthiwe esikhipha i-ethylene (isibonelo, i-apula).
3. Indlela ye-oven: Uma ubeka ubhanana ohlutshiwe ku-tray yokubhaka bese uwabeka kuhhavini ngama-degree angu-120 imizuzu engu-15-20, izithelo zizothambisa ngokushesha futhi zibe mnandi. Nokho, ukunambitheka kukabhanana okuvuthwe ngale ndlela ngeke kufane nobhanana ovuthwe ngokwemvelo.

Ngalezi zindlela, ungakwazi ukushintsha ubhanana oluhlaza ubephuzi futhi usheshise inqubo yokuvuthwa.

Umehluko Phakathi kukaBhanana Oluhlaza Nobhanana Ophuzi

Ubhanana oluhlaza nophuzi uyahluka ngombala, ukuthungwa kanye nokunambitheka. Ukwakheka kwabo nakho kuhluke kancane.

• Njengoba ubhanana uvuthwa, ikhasi lawo lishintsha umbala usuka koluhlaza ube ophuzi.
• Ushukela omningi kubhanana ophuzi ubanikeza ukunambitheka okumnandi, kanti ubhanana oluhlaza umunyu kancane.
• Njengoba ubhanana uvuthwa, ukwakheka kwawo kushintsha kakhulu futhi kuba thambile. Ubhanana oluhlaza ulukhuni kunobhanana ophuzi.
• Ubhanana oluhlaza unamanani aphezulu e-fibre futhi isitashi esingazweli Iqukethe. Lezi ziphenduka zibe ushukela kubhanana ophuzi.

Ngenxa yalokho;

Izinzuzo zikabhanana oluhlaza, isithelo esinomsoco, ukuthi isekela isimiso sokugaya ukudla, ivimbela ukuqunjelwa futhi ilawula ukunyakaza kwamathumbu. Njengoba inothe nge-potassium, ivikela impilo yenhliziyo futhi ilinganise umfutho wegazi. Ukwengeza, ngenxa yenkomba yayo ephansi ye-glycemic, isiza ukulinganisa ushukela wegazi futhi inikeze ukulawula isisindo. Ubhanana oluhlaza, nawo obalulekile ngokwamavithamini B6 no-C, uqinisa impilo yobuchopho kanye namasosha omzimba. Ngalezi zici, ubhanana oluhlaza uyinketho yokudla okumnandi nokunempilo.

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