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Nthomba zokhala ndi michere yambiri monga magnesium, fiber ndi potaziyamu, nthochi ndizabwino kwambiri paumoyo wanu wonse - ndipo tonse tikudziwa. Kudya nthochi kumachepetsa njala ndikukulitsa mphamvu yanu. Nthochi zili ndi shuga wokwanira 25% mwa iwo ndipo amakhala olimbikitsira mphamvu ofunikira kuti thupi ligwire ntchito. Kuphatikiza apo, nthochi zilinso ndi tryptophan, iron, ndi vitamini B6 [1] .
Chipatso ichi chimathandiza kuti munthu akhale ndi thanzi labwino, monga kukhala ndi mtima wathanzi komanso kuchepetsa kutopa mpaka kuchepetsa kupsinjika ndi kudzimbidwa, nthochi zimathandizanso kuziziritsa thupi ndikuthandizira kulimbikitsa hemoglobin, ndikuwongolera kuchepa kwa magazi m'thupi [ziwiri] [3] .
Pokhala gwero labwino kwambiri la madzi osefukira, funso lofunika kwambiri ndiloti muyenera kudya nthochi yopanda kanthu. Tionanso pamutuwu m'nkhani yaposachedwa, pomwe tionanso ngati nthochi ikhoza kudyedwa pamimba yopanda kanthu.
Tisanayambe mutuwo, tiyeni tiwone zambiri zofananira.
Kodi Kudya Banana Kuli Kothandiza Kuchepetsa Thupi?
Chimodzi mwazosavuta zolemetsa ndikudya nthochi limodzi ndi madzi ofunda [4] . M'mawa, kudya nthochi mukadya chakudya cham'mawa kumachotsa zakudya zonse zoletsa ndipo kumakupangitsani kukhala kovuta kupitiliza kudya.
Chakudya cha nthochi cham'mawa ndikudya kudya nthochi ndikumwa madzi ofunda pachakudya cham'mawa, zomwe zingakuthandizeni kuti muchepetse chilakolako chodya mopitirira muyeso nthawi yamasana ndi chakudya chamadzulo, osayika malamulo alionse [5] [6] .
Chifukwa Chiyani Mumamwa Madzi Ndi nthochi?
Kumwa madzi ndikudya nthochi kumathandiza kuthetsa mavuto amadzi m'thupi. Mavitamini omwe amapezeka mu nthochi amathandiza kutulutsa poizoni wochuluka kapena zinyalala za thupi. Kuphatikiza apo, mafinya a fructose ndi zakudya zimathandizira kuchotsa kudzimbidwa ndikupangitsa kuti thupi lanu liziyenda bwino [7] [8] .
Tsopano popeza tikudziwa mbali zokhudzana ndi izi, tiyeni tiwone pamutuwu.
Chifukwa chake, Ndingadye Banana Pamimba Pachabe?
Pepani kuti ndikuphwanyirani koma nthochi siziyenera kudyedwa opanda kanthu. Kuchuluka kwa shuga wachilengedwe mu nthochi kumatha kukupangitsani kuti mukhale otopa ndipo zipatsozo zimakusiyani ndikumva kugona ndi kutopa [9] [10] .
Kafukufuku akuwonetsa kuti nthochi imakhala ndi shuga wambiri, womwe umapatsa mphamvu mthupi, koma ukadyedwa wopanda kanthu, mphamvu imatha pambuyo pamaola ochepa.
Kuphatikiza apo, nthochi ndi acidic mwachilengedwe, zomwe zimatha kubweretsa zovuta m'mimba zikadyedwa m'mimba yopanda kanthu [khumi ndi chimodzi] . Kuphatikiza apo, kudya nthochi pamimba yopanda kanthu kumatha kudzetsa matenda amtima chifukwa kuchuluka kwa magnesium kumayambitsa kusamvana [12] .
Komabe, mutha kudya nthochi m'mawa ndi zipatso zouma, maapulo ndi zipatso zina kuti muchepetse acid [13] . Phatikizani nthochi ndi zakudya zina komanso ma cookie a oatmeal, mabulosi a nthochi, mabulosi a chokoleti, ndi zina zambiri, koma onetsetsani kuti musadye zopanda kanthu.
Njira Zowonjezeretsera Banana Kudya Kadzutsa Kanu
Zipatso za Berry Ndi Banana : Ichi ndi chimodzi mwanjira zosavuta kudya kadzutsa kwa anthu omwe amakhala mwachangu nthawi zonse. Pachifukwachi, mufunika mbale yamkaka wofunda, nthochi, ndi zipatso zina. Sakanizani bwino ndikusangalala ndi phala lokoma m'mawa.
Banana Oatmeal Cookies : Chakudya chokoma kuti muyambe m'mawa ndikulimbitsa thupi lanu, mudzafunika nthochi, chikho cha oats wamba, madzi a mapulo, ndi batala wa mtedza kuti mupange makeke. Sakanizani bwino ndikuphika kuti mupange chakudya chopatsa thanzi komanso chokoma.
Banana Smoothie wa Chokoleti : Pokonzekera, mufunika blender. Mu blender, tsitsani mkaka wa mkaka, ufa wa cocoa, ndi magawo a nthochi. Sakanizani bwino mpaka itayamba kuwoneka bwino. Maonekedwe okoma a smoothie ndi osungunuka pakamwa ndipo amathetsanso njala yanu.
Pamapeto pake…
Ndi chakudya chake chonse chopatsa thanzi, zimawoneka kuti nthochi zikadyedwa ndi zakudya zina, zimaperekanso zakudya zina zopatsa thanzi kupatula zomwe zimadyedwa opanda kanthu. Akatswiri azakudya angapo akuti ndi njira yabwino yoyambira tsiku ndikudya nthochi, koma iyeneranso kuphatikizidwa ndi zakudya zina. Chifukwa chake, musadye nthochi ngati cholowa cham'mawa, koma limodzi ndi kadzutsa.
Mafunso Ofunsidwa Kawirikawiri
Q. Ndingadye nthochi usiku?
KU. Ndibwino kupewa kudya zinthu zokoma usiku, makamaka zipatso zokoma kwambiri. Komabe, nthochi ndizabwino kubetcha popeza zimakhala ndi magnesium yabwino, yomwe imadziwika kuti imathandiza kugona tulo.
Funso: Kodi nditha kudya nthochi nthawi yakusamba?
KU. Inde. Nthochi zili ndi vitamini B6 wambiri ndi potaziyamu, zomwe zingakulepheretseni kusunga madzi ndikumva kutupa. Potaziyamu wocheperako amatha kuyambitsa minyewa, yomwe imatha kupewedwa ndi nthochi.
Q. Kodi ndi chiyani chabwino kudya pamimba yopanda kanthu?
KU. Zipatso zatsopano, maamondi oviika, mazira, madzi ofunda ndi uchi, papaya ndi chivwende.
Q. Ndi nthawi iti yabwino kudya nthochi?
KU. Nthawi yam'mawa, ndi zakudya zina zopatsa thanzi komanso nthawi yamasana. Ndibwino kupewa kudya nthochi pachakudya chamadzulo, kapena pambuyo pa chakudya chamadzulo, chifukwa zimatha kubweretsa mamina, ndi kudzimbidwa.
Q. Ndi chipatso chiti chomwe chingagwire bwino m'mimba yopanda kanthu?
KU. Chivwende ndi papaya. Kuphatikiza apo, akuti munthu sayenera kukhala ndi zipatso zambiri za citrus pamimba yopanda kanthu.
Q. Kodi simuyenera kudya nthochi liti?
KU. Popeza nthochi ndi chipatso cholemera, zimatenga nthawi yayitali kupukusa. Ngati mukufuna kudya onetsetsani kuti muli nawo maola 2-3 musanagone pabedi. Nthomba zimakupangitsani kumva kuti ndinu olema komanso aulesi.
