Melemo e makatsang ea bophelo bo botle ba ho ja libanana tse seng li butsoitse haholo

Mabitso A Makaletseng A Bana

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Banana ke ntho eo batho ba e ratang ka ho fetisisa, leha ho le joalo, banana ba fetang tekano ba kanna ba se ke ba ba joalo. Kaofela ha rona re kanna ra ba le bonyane hanngoe (habeli kapa ho feta!) Re lebetse libanana tse ka kichineng, feela ra bona matheba a matsho ho tsona matsatsi a seng makae hamorao. Motho e mong le e mong o potlakela ho lahla libanana tsena tse nang le mabala a matšo le tse butsoitseng haholo hobane li lahlehetsoe ke 'mala o mocha ebile li se li le mosesane haholo ^[1] .

Hang ha banana e se e butsoitse haholo, limatlafatsi tsa eona li tla fetoha. Empa, ha ho bolele hore litholoana li lahlehetsoe ke melemo ea phepo e nepahetseng. Ho sa tsotelehe hore na e butsoitse hakae, litholoana li ntse li le molemo haholo 'meleng oa hau, o tšehelitsoeng ke Koleji ea Univesithi ea Cornell ea Ikonomi ea Batho ^[pedi] .

E ruile potasiamo, manganese, faeba, koporo, vithamine C, vithamine B6 le biotin, litholoana li ka thusa ho thibela asthma, mofetše, khatello e phahameng ea mali, lefu la tsoekere, lefu la pelo, le mathata a silang lijo. ^[3] . Hona le mefuta eohle e sebetsang ho banana e fetang haholo. Kahoo, nakong e tlang ha u fumana matheba a sootho litholoana, u se ke ua li lahla! Hobane'ng? Bala pele.

Tlhahisoleseling ea phepo e nepahetseng ea banana e fetisitsoeng

Le ha e se na limatlafatsi tse lekanang le tsa banana e butsoitseng, banana e butsoitseng e na le phepo e ntle. Lik'habohaedreite tse rarahaneng ka har'a banana ha li fetoha haholo ho tloha ho starch ho ea ho tsoekere e bonolo. Likahare tsa khalori ha li fetohe, 'me livithamini tse qhibilihang metsing, joalo ka vithamine C, folic acid le thiamine, li tloaetse ho fokotseha ^[4] .

Melemo ea bophelo bo botle ba banana ba fetang tekano

E nkoa e le lijo tse phethahetseng ka ho fetisisa lefatšeng, banana e tletse li-vithamine le limatlafatsi. Banana e fetang hangata e fana ka lithane tsa limatlafatsi tseo 'mele o li hlokang hore o sebetse hantle.

1. E thibela tšenyo ea lisele

Re ruile li-antioxidants, re ja lithuso tsa banana tse fetang tekano ho liehisa tšenyo ea lisele tse bakoang ke tšenyo ea kahare le lisele tse matla. Sena se thusa ho theoleng likotsi tsa mafu ^[5] .

2. E fokotsa khatello ea mali

Libanana tse seng li butsoitse li na le potasiamo e ngata 'me li na le sodium e fokolang. Ho sebelisoa khafetsa ho ka thusa ho laola phallo e nepahetseng ea mali le ho hlakola lintho tse thibang methapo. Thuso ena e thibela ho hlaseloa ke pelo le lefu la pelo, ha tsamaiso ea hau ea mali e sebetsa hantle ^[6] .

3. Ho kokobetsa ho opeloa ke pelo

Litholoana li sebetsa joaloka antiacid ha e se e butsoitse haholo. Litholoana tse sootho tse koahetsoeng ke matheba li thusa ho kokobetsa ho koata le ho fana ka phomolo ^[7] .

4. E thibela phokolo ea mali

Re ruile ka tšepe, ho ja libanana tse seng li butsoitse ka tlhaho ho ka thusa ho eketsa maemo a mali a hau. Ke e 'ngoe ea litlhare tse molemohali tsa ho phekola phokolo ea mali ^[8] .

5. E matlafatsa matla

Karolo e phahameng ea lik'habohaedreite le tsoekere e libanana tse butsoitseng e sebetsa e le matlafatso ea tlhaho ^[9] . Ho ja libanana tse seng li butsoitse ho ka u fa matla a lekaneng ho ikoetlisa ka metsotso e 90. U ikutloa u nyahame? Tšoara libanana tse le 'ngoe kapa tse peli tse seng li fetile.

6. E thibela mofetše

O mong oa melemo ea melemo e fanoang ke banana e seng e butsoitse ke bokhoni ba eona ba ho loants'a mofets'e. Mabala a lefifi a hlahang letlalong la banana ha a se a butsoitse a baka Tumor Necrosis Factor (TNF), ntho e ka bolaeang lisele tse nang le mofetše le tse sa tloaelehang. ^[10] .

7. E ntlafatsa bophelo bo botle ba pelo

Joalokaha ho boletsoe kaholimo, libanana tse butsoitseng haholo li na le potasiamo e ngata ebile li na le sodium e tlase, e ka bang molemo ho laoleng li-cholesterol tsa hau. Likahare tse lithuso tsa litholoana ho fokotsa likotsi tsa mafu a pelo, le koporo le tšepe li thusa ho ntlafatsa le ho boloka palo ea mali le maemo a hemoglobin ^{[leshome le motso o mong]} .

8. Ho laola liso

Libanana ke tholoana e le 'ngoe e molemo ka ho fetisisa mme ke tholoana feela eo motho ea nang le seso a ka e jang a sa ts'oenyehe ka litla-morao. Boreleli bo bonolo ba libanana, koahela mala a hao ka mpeng le ho thibela asiti ho mpefatsa liso ^[12] .

9. E kokobetsa botsitso

Re ruile fiber, libanana tse seng li butsoitse ke eona karabo ea mantlha bakeng sa ho fumana phomolo ho pipitlelano. Li laola tsamaiso ea hau ea mala, e etsa hore ho be bonolo hore litšila li tsoe tsamaisong ea hau ^[13] . Li ntlafatsa ts'ebetso ea hau ea lijo.

10. E fokotsa matšoao a PMS

Vithamine B6 tholoaneng e molemo ho phekoleng matšoao a PMS. Liphuputso tse fapaneng li senotse tšusumetso ea vithamine B6 ho fokotseng matšoao a premenstrual syndrome ^[14] .

11. O phekola khatello ea maikutlo

Mefuta e phahameng ea tryptophan ka libanana tse butsoitseng haholo e fetoloa serotonin ha e sebelisoa. Serotonin le eona e u thusa hore u ikutloe u le hantle 'me e kokobetsa tsamaiso ea hau ea methapo, ka tsela eo e phahamisa maikutlo a hau le ho boloka botsitso ba maikutlo ^{[leshome le metso e mehlano]} .

Li-recipe tse phetseng hantle tsa banana ba fetang tekano

1. Banana oatmeal breakfast smoothie

Lisebelisoa ^[16]

• & frac14 kopi ea oats
• & frac34 lebese la senoelo
• Khaba e 1 e nang le mafura a linotši a nang le mafura a tlase
• Banana e butsoitseng e le 'ngoe, e khaola likotoana tse nyane
• 4-5 likotoana tsa leqhoa

Litsela

• Kenya oatmeal, lebese, botoro ea peanut, banana e seng e butsoitse haholo, le likhalase tsa leqhoa ho blender.
• Koahela metsotso e ka bang 1 ho fihlela e boreleli.

2. Li-muffin tsa paleo banana zucchini

Lisebelisoa

• 1 kopi e khabisitsoeng ka zucchini (ho tloha ho 1 e bohareng zucchini)
• & banana cup mashed (ho tloha ho banana ba 1 ba fetang tekano)
• & frac34 senoelo sa botoro ea cashew e mafura
• & frac14 senoelo sa 'mapa o hloekileng
• Mahe a 2
• 1 teaspoonvanilla e nkiloeng
• & frac12 senoelo sa phofo ea kokonate
• 1 teaspoon ho baka soda le ho e
• & letsoai la teaspoon le frac14

Litsela

• Preheat ontong ho ea ho 350 ° F.
• Penya zucchini e khabisitsoeng ea mongobo o feteletseng ka thaole ea pampiri.
• Ka sekotlolo se seholo, eketsa zucchini, banana, botoro ea cashew e se nang mafura, sirapo ea maple, mahe le vanilla.
• Kopanya ho fihlela e boreleli ebile e kopane hantle.
• Ka mor'a moo, eketsa phofo ea kokonate, soda le ho noa letsoai.
• Kopanya ho fihlela o kopantsoe.
• Bake ka metsotso e 22-27 kapa ho fihlela sesepa sa meno se tsoa se hloekile 'me litlhoro tsa limafine li sootho bo bonyenyane feela.

3. Chia, quinoa le mekoallo ea banana ea granola

Lisebelisoa

• 1 kopi e le 'ngoe ea oats e sa koaeloang
• & frac12 senoelo sa quinoa e sa phehoang pele
• 2 tablespoons peo ea chia
• & letsoai la teaspoon le frac14
• 1 sinamone ea teaspoon
• Libanana tse 2 tse seng li butsoe, tse mashed
• & frac12 teaspoon vanilla e nkiloeng
• & senoelo sa frac14 sa lialmonde tse khethiloeng
• & frac14 senoelo sa pecans tse khethiloeng
• ⅓ senoelo sa litholoana tse omisitsoeng
• & frac14 senoelo sa tlhaho, botoro ea almonde e mafura a mafura
• 2 tablespoons mahe a linotši

Litsela

• Preheat ontong ho ea ho 350 ° F.
• Tšoaea pane ea ho baka ka pampiri ea letlalo ho thibela mekoallo hore e se ke ea khomarela.
• Ka sekotlolo, kopanya li-oats, quinoa e sa phehoang, peo ea chia, letsoai le sinamone.
• Hlohlelletsa banana ba mashed le vanilla.
• Kenya lialmonde, li-pecans le litholoana tse omisitsoeng.
• Beha sekoaelo se senyenyane holim'a mocheso o tlase.
• Eketsa botoro ea almonde e mafura le mahe a linotši 'me u hlohlelletse ho fihlela ho futhumetse mme botoro ea almonde e qhibiliha.
• E kenye ka har'a motsoako oa granola ho fihlela o kopantsoe hantle.
• Tšela ka pane e lokisitsoeng ebe u tobetsa ka thata ka matsoho kapa ka metha.
• Bake ka metsotso e 25 kapa ho fihlela metseng e fetoha sootho ea khauta.
• E lumella hore e pholile ka botlalo pele u khaola mekoallo.

Litla-morao tsa Banana e Fetileng

• Ka lebaka la tsoekere e ngata, banana ba seng ba butsoitse ha ba khothaletsoe bakuli ba lefu la tsoekere ^[17] .

1. [1]Adeyemi, O. S., & Oladiji, A. T. (2009). Liphetoho tsa tlolo ea banana (Musa ssp.) Litholoana nakong ea ho butsoa. Koranta ea Afrika ea Biotechnology, 8 (5).
2. [pedi]Hammond, J. B., Lehe, R., Diggins, D., & Coble, C. G. (1996). Joala bo tsoang libanana. Theknoloji ea Bioresource, 56 (1), 125-130.
3. [3]Marriott, J., Robinson, M., & Karikari, S. K. (1981). Phetoho ea starch le tsoekere nakong ea ho butsoa ha limela le libanana. Tlaleho ea Saense ea Lijo le Temo, 32 (10), 1021-1026.
4. [4]Lyte, M. (1997). Ho kenya khōlo ea baktheria ea gram-negative ka methapo ea methapo e nang le banana (Musa x paradisiaca). Litlhaku tsa FEMS microbiology, 154 (2), 245-250.
5. [5]Pongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). Karolo le mokhoa oa tšebetso ea lihormone tsa UV-C ho fokotsa khatello ea maikutlo ea lisele le lisele tse bakang leqeba la litholoana tsa banana. Koranta ea Machabeng ea Patlisiso ea Lijo, 18 (2).
6. [6]Kumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Tloaelo le meriana ea banana. Tlaleho ea Pharmacognosy le Phytochemistry, 1 (3), 51-63.
7. [7]Koufman, J., & Stern, J. (2012). Ho lahla asiti: buka ea pheko ea lijo ea reflux le pheko. Simon le Schuster.
8. [8]Brown, A. C., Rampertab, S. D., & Mullin, G. E. (2011). Litaelo tse teng tsa lijo bakeng sa lefu la Crohn le lefu la ho ruruha ha ulcerative. Tlhahlobo ea litsebi tsa gastroenterology & hepatology, 5 (3), 411-425.
9. [9]Labohlano, F. F. Category Archives: banana.
10. [10]Luckow, T., & Delahunty, C. (2004). Kamohelo ea bareki ea lero la lamunu e nang le metsoako e sebetsang. Patlisiso ea Lijo ea Machabeng, 37 (8), 805-814.
11. [leshome le motso o mong]Aurore, G., Parfait, B., & Fahrasmane, L. (2009). Libanana, lisebelisoa tsa ho etsa lihlahisoa tsa lijo tse sebetsitsoeng. Mekhoa ea Saense ea Lijo le Theknoloji, 20 (2), 78-91.
12. [12]Vosloo, M. C. (2005). Lintho tse ling tse amang tšilo ea lijo ea lik'habohaedreite tsa glycemic le karabelo ea tsoekere ea mali. Tlaleho ea Saense ea Bareki, 33 (1).
13. [13]Vu, H.T, Scarlett, C. J., & Vuong, Q. V. (2018). Lik'hemik'hale tsa phenolic ka har'a lekhapetla la banana le ts'ebeliso ea tsona ea bokhoni: tlhahlobo. Leqephe la Lijo tse Sebetsang, 40, 238-248.
14. [14]Hettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). Liqapi tsa lik'hemik'hale le likarabo tsa glycemic ho mefuta ea banana. Koranta ea machabeng ea mahlale a lijo le phepo e nepahetseng, 62 (4), 307-309.
15. [leshome le metso e mehlano]Soto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., & Meneses-Gómez, P. (2018). Tlhatlhobo ea maikutlo le index ea glycemic ea lijo tse hlahisitsoeng ka phofo e tsoang ho (banana le peel) e fetang ka bongata e lahla banana (Musa cavendishii) e lahla. LWT, 92, 569-575.
16. [16]Hunt, J. (2018, Pherekhong 18). Li-Recipes tse 13 tse phetseng hantle ho sebelisa libanana tse sa feteng haholo [Blog poso]. E khutlisitsoe ho http://www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
17. [17]Moholo, C. (2004). Ayurveda ea lefu la tsoekere: tlhahlobo ea lingoliloeng tsa biomedical. Mefuta e meng ea kalafo ea bophelo bo botle le bongaka, 10 (1), 44-95.

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