Libanana tse sa tsoakoang (Plantain): Melemo ea bophelo bo botle ba bophelo bo botle, likotsi le li-Recipes

Mabitso A Makaletseng A Bana

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Libanana ke se seng sa litholoana tse phetseng hantle le tse matlafatsang tseo batho ba thabelang ho li ja nako efe kapa efe ea letsatsi. Hangata libanana li jeoa li butsoitse, empa libanana tse tala le tsona lia jeoa, empa kamora ho pheha.

Libanana tse tala (li-plantain) li jeoa ka ho hadikwa, ho belisoa kapa ho besoa. Ke mohloli o motle oa faeba, livithamini, liminerale le starch e hanang. Banana e sa tsoakoang ha e latsoehe hamonate, e na le tatso e babang ebile e na le setache se phahameng ha e bapisoa le libanana tse butsoitseng.

Boleng ba phepo e nepahetseng ea libanana tse tala

100 g ea libanana tse tala li na le metsi a 74.91 g, matla a 89 kcal hape li na le

• 1,09 g protheine
• 0,33 g mafura
• 22.84 g khabohaedreite
• 2,6 g faeba
• 12.23 g tsoekere
• 5 mg khalsiamo
• 0,26 mg tšepe
• 27 mg, magnesium
• Phosphorus e 22 mg
• 358 mg potasiamo
• 1 mg ea sodium
• 0,15 mg zinki
• Vithamine C ea 8.7 mg
• 0.031 mg thiamin
• 0,073 mg riboflavin
• 0.665 mg niacin
• 0.367 mg vithamine B6
• 20 mcg folate
• 64 IU vithamine A
• 0,0 mg vithamine E
• 0.5 mcg vithamine ea K

Melemo ea bophelo bo botle ba libanana tse tala

1. Thuso ea ho theola boima ba 'mele

Libanana tse tala li na le mefuta e 'meli ea starch e sa thibeleng fiber le pectin tseo ka bobeli li eketsang maikutlo a ho khora kamora ho ja. Sena se thusa hape ho fokotsa ho tsoa ha mpa ea hau le ho o etsa hore o je lijo tse fokolang, tse ka thusang ho theola boima ba 'mele ^[1] .

Laola lefu la tsoekere

Ka bobeli ho starch le pectin e kenang libanana tse tala e ka thusa ho laola tsoekere ea mali kamora ho ja ^[pedi] . Libanana tse tala li na le index ea glycemic (GI) ea 30, e tlase haholo, 'me sena se thusa ho theola maemo a tsoekere ea mali.

3. Khothaletsa bophelo bo botle ba pelo

Libanana tse tala li na le starch e ngata e thusang ho theola kholeseterole ea lero la mali le mokokotlo oa triglyceride, ka hona e kenya letsoho ho bophelo bo botle ba pelo. Li na le potasiamo e ngata e thusang ho boloka khatello ea mali ea hau e le hantle ^[3] .

4. Ntlafatsa bophelo ba tšilo ea lijo

Starch e hanyetsanang le pectin ka libanana tse tala li sebetsa e le prebiotic e fepang baktheria e mosa ka maleng. Libaktheria li belisa mefuta ena e 'meli ea faeba, e hlahisang butyrate le tse ling tsa mafura a ketane e khutšoane e thusang ho phekola mathata a fapaneng a ho sila lijo. ^[4] .

5. Thibela le ho alafa letšollo

Boteng ba starch le pectin e phahameng e hananang le libanana tse tala li ka thusa ho alafa le ho thibela lets'ollo. E thusa ho thatafatsa setuloana le ho loants'a libaktheria tse bakang lets'ollo. Ho ea ka phuputso, libanana tse tala li na le thuso taolong ea phepo ea lets'ollo le phehellang ho bana ba sepetlele mme li ka sebelisoa ho alafa bana malapeng ^[5] .

6. Thusa ho kenella ka tšepe hantle

Ho haella ha tšepe le phokolo ea mali ho ama palo e kholo ea baahi. Phuputso e phatlalalitsoeng ho Research and Nutrition Research e bonts'itse hore, libanana tse tala le tse phehiloeng ha li ame ho monya tšepe 'me li ka thusa ho eketsa litekanyo tsa tšepe' meleng ^[6] .

Likotsi tsa bophelo bo botle ba libanana tse tala

Ho ja libanana tse tala ho feta tekano ho ka baka ho ruruha, khase le ho sokela. Hape haeba o alejiki ea latex, o hloka ho qoba ho ja libanana tse tala kaha li na le liprotheine tse ts'oanang le liprotheine tse bakang alejiki.

Li-Recipes tsa Raw Banana

Banana curry e tala ^[7]

Lisebelisoa:

• Likotoana tse 4 banana e tala
• Litapole tse 2
• & frac12 tsp peista ea ginger
• 1 tsp phofo ea kumine
• Paanchphoran (esita le motsoako oa coriander eohle, komine, nigella, fennel le peo ea mosetareta)
• 1 tsp phofo ea coriander
• & frac12 tsp phofo ea chilli
• & frac12 tsp phofo ea pepere e ntšo
• & frac12 tsp garam masala phofo
• Letsoai le oli kamoo ho hlokahalang

Mokhoa:

• Ebola, khaola libanana tse tala le khatello u li phehele meloli e meraro.
• Ebola 'me u khaole litapole ka li-cubes.
• Ho futhumatsa oli ka pane / kadai le litapole tse sa tebang. Boloka ka thōko.
• Ka pane e tšoanang, eketsa lekhasi la bay le paanchphoran.
• Ebe u kenya peista ea ginger ebe u sesa metsotsoana e 30.
• Kenya turmeric, kumine, coriander, pepere e ntšo, phofo ea chilli le letsoai. Sauté linoko.
• Kenya likotoana tsa banana le litapole ebe u li halika ka linoko.
• Kenya metsi 'me ue lumelle hore e phehe ho fihlela banana le litapole li le bonolo.
• Kenya garam masala ebe u sebeletsa e chesa.

Leka risepe ena e tala ea banana kebab le banana chips risepe.

1. [1]Higgins J. A. (2014). Starch e hanyetsanang le botsitso ba matla: phello ea tahlehelo ea boima ba 'mele le tlhokomelo Litlhahlobo tsa bohlokoa ho saense ea lijo le phepo e nepahetseng, 54 (9), 1158-1166.
2. [pedi]Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., le Thomas, F. D. (1988). Ho kenella ka pectin ho matlafatsang: phello ea ho ntša mpa le mamello ea tsoekere ho bakuli ba nang le lefu la tsoekere ba sa itšetleheng ka insulin.
3. [3]Kendall, C.W, Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Litlhapi tse hanyetsanang le bophelo bo botle Journal ea machaba a AOAC, 87 (3), 769-774.
4. [4]Ho hatisa, D. L., & Clifton, P. M. (2001). Li-fatty chain fatty acids le ts'ebetso ea motho ea bokolone: ​​likarolo tsa starch stall le nonstarch polysaccharides Litlhahlobo tsa 'mele, 81 (3), 1031-1064.
5. [5]Rabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). Banana e tala le pectin li ntlafatsa ho kenella hoa mala a manyane le ho fokotsa tahlehelo ea mokelikeli ho bana ba Bangladeshi ba nang le letshollo le phehellang.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… Rosado, J. L. (2015). Ho monya tšepe ka libanana tse tala le tse phehiloeng: thuto ea masimong ho sebelisoa li-isotopu tse tsitsitseng ho basali. Patlisiso ea lijo le phepo e nepahetseng, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with-potate

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