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Na ho hotle ho ba le banana bosiu, haholo-holo kamora lijo tsa mantsiboea, e leng lijo tsa ho qetela tseo u li jang bakeng sa letsatsi?
Ho ea ka ba bang, ha e ntle, hobane e ka baka mathata a silang lijo. Empa, 'nete ke hore, ho lokile ho ja libanana bosiu kapa kamora lijo tsa mantsiboea.
Libanana ke litholoana tse phetseng hantle haholo, hobane li na le limatlafatsi tse ngata ka mofuta oa livithamini le liminerale. Litsebi li fana ka maikutlo a hore re hloka lipakeng tsa halofo le halofo ho isa ho linoelo tse peli tsa litholoana ka letsatsi, ho latela lilemo tsa rona le libanana ho fihlela tlhoko eo hantle haholo.
Mona re thathamisa mabaka a mang a hore na hobaneng libanana li le hantle ho lekana ho ba teng bosiu, hape le hoseng:
1. E ntlafatsa boroko: Ka sebele ona ke molemo o moholohali oa ho ja banana bosiu. Hormone e bitsoang melatonin e bohlokoa molemong oa ho robala hantle 'me haeba re ja lijo bosiu tse matlafatsang boemo ba melatonin, ha ho letho le betere ho feta moo. Libanana li na le tryptophan, amino acid e eketsang boemo ba melatonin mme ka hona e phekola bothata ba ho hlobaela.
E ntlafatsa phepelo ea phepo e nepahetseng: Potassium ke diminerale ea bohlokoa haholo eo 'mele oa rona o e hlokang letsatsi le letsatsi, kaha e boloka mathata a joalo ka khatello e phahameng ea mali. Motho e moholo o lokela ho ba le tekanyo ea potasiamo ea letsatsi le letsatsi ea 4700 mg, empa hangata ha re qetelle re e-na le bongata bo bokaalo. Kahoo, ho ba le banana qetellong ea letsatsi ho ka lula ho haella khaello ea potasiamo. Ka mokhoa o ts'oanang, ho fana ka banana bosiu ho ka etsa tekanyetso e hlokahalang ea letsatsi le letsatsi ea magnesium, e leng phepo e 'ngoe ea bohlokoa e hlokahalang bakeng sa' mele ea rona.
3. E emisetsa Tsoekere: Ka makhetlo a mangata, re lakatsa ho natefeloa kamora lijo tsa mantsiboea empa ho ba le lijo tse tsoekere bosiu ho ka lematsa 'mele ea rona haholo. Maemong a joalo, ho ja banana ntle le lijo tse tsoekere ho ba molemo haholo. Ha e khotsofatse feela takatso ea ho natefeloa, empa hape e re fa limatlafatsi tse ngata tsa bohlokoa.
4. E fokotsa mesifa ea mesifa: Haeba u na le mesifa ea mesifa bosiu ka lebaka lefe kapa lefe, ho ja banana ho ka fokotsa kotsi. Hape, lintlha tse phahameng tsa banana tse nang le li-electrolyte tse peli - potasiamo le magnesium - li ka matlafatsa likateng tsa electrolyte 'meleng oa rona, ho se leka-lekane ha eona e ka bang lebaka le leholo la mesifa ea mesifa.
5. E matlafatsa Fiber: Faeba e bohlokoa ho ba le sistimi e ntle ea tšilo ea lijo ntle le pelo e phetseng hantle le menyetla e fokotsehileng ea lefu la tsoekere. Ho ja banana bosiu ho ka fihlela tekanyetso e khothalletsoang ea fiber bakeng sa 'mele ho fumana melemo ea eona.
