Maubwino Odabwitsa A Zaumoyo Wodya N nthochi Zochuluka Kwambiri

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Banana ndiwokondedwa ndi anthu ambiri, komabe, nthochi yotentha kwambiri siyingakhale. Tonse tikhoza kukhala nayo kamodzi (kawiri kapena kupitilira apo) tayiwala nthochi kukhitchini, ndikungowona madontho akuda tsiku lina pambuyo pake. Aliyense amafulumira kutaya nthochi zakuthwa, zakuda kwambiri chifukwa ataya utoto wake watsopano ndipo tsopano ndi onenepa kwambiri komanso omata ^[1] .

Nthochi ikafalikira, zakudya zake zimatha kusintha. Koma sizitanthauza kuti chipatso chataya zabwino zake. Ngakhale atapsa, chipatso chake chimapindulitsabe thupi lanu, chomwe chimathandizidwa ndi Cornell University College of Human Ecology ^[ziwiri] .

Wolemera potaziyamu, manganese, CHIKWANGWANI, mkuwa, vitamini C, vitamini B6 ndi biotin, chipatsochi chingathandize kupewa mphumu, khansa, kuthamanga magazi, matenda ashuga, matenda amtima, komanso mavuto am'mimba ^[3] . Ndipo zonsezi ndizogwiritsanso ntchito nthochi yokhwima kwambiri. Chifukwa chake, nthawi yotsatira mukapeza mawanga abulauni pa chipatso, osataya! Chifukwa chiyani? Werengani patsogolo.

Zambiri Zaumoyo Wa Banana Wowonjezera

Ngakhale ilibe michere yofanana ndi ya nthochi yakupsa, nthochi yopyola muyeso imapindulitsa. Zakudya zophatikiza zomwe zili mu nthochi zikayamba kusintha kwambiri kuchokera ku wowuma kupita ku shuga wosavuta. Zakudya za calorie sizikhala chimodzimodzi, ndipo mavitamini osungunuka m'madzi, monga vitamini C, folic acid ndi thiamine, amayamba kuchepa ^[4] .

Ubwino Waumoyo Wa Banana Wofulumira

Nthochi imadziwika kuti ndi chakudya chabwino kwambiri padziko lonse lapansi ndipo ili ndi mavitamini ndi michere yambiri. Nthomba yochulukirapo imapereka matani azakudya zomwe thupi limafunikira kuti igwire bwino ntchito.

1. Imaletsa kuwonongeka kwama cell

Olemera ma antioxidants, kudya zakudya zothandizirana kwambiri za nthochi pochedwetsa kuwonongeka kwa maselo omwe amayamba chifukwa cha kuwonongeka kwamkati ndi ma cell akulu. Izi zimathandiza kuchepetsa ngozi za matenda ^[5] .

2. Amachepetsa kuthamanga kwa magazi

Nthomba zotumphukira zili ndi potaziyamu wambiri komanso sodium wochuluka. Kumwa madzi pafupipafupi kumathandizira kuwongolera kayendedwe kabwino ka magazi ndikuchotsa zotchinga zilizonse m'mitsempha. Chithandizochi chimalepheretsa kupwetekedwa mtima ndi matenda amtima, chifukwa magazi anu amayenda bwino ^[6] .

3. Amathandiza kuchepetsa kutentha pa chifuwa

Chipatso chimakhala ngati chosakanizira chikakula. Zipatso zofiirira zokutidwa ndi mawanga zimathandiza kuchepetsa mkwiyo ndikupereka mpumulo ^[7] .

4. Kuteteza kuchepa kwa magazi m'thupi

Wolemera ndi chitsulo, kudya nthochi zokhwima kwambiri kumatha kuthandizira kukulitsa magazi anu. Ndi imodzi mwanjira zabwino kwambiri zochizira kuchepa kwa magazi m'thupi ^[8] .

5.Amalimbitsa mphamvu

Zakudya zamadzimadzi ndi shuga zomwe zili mu nthochi zodutsa kwambiri zimangokhala zowonjezera mphamvu ^[9] . Kudya nthochi ziwiri zomwe zatha kukula kumatha kukupatsani mphamvu zokwanira kuti muthe kulimbitsa thupi kwa mphindi 90. Kumverera wotsika? Tengani nthochi imodzi kapena ziwiri zodutsa kwambiri.

6. Kuteteza khansa

Chimodzi mwamaubwino operekedwa ndi nthochi yokhwima ndikumatha kuthana ndi khansa. Mawanga akuda omwe amapezeka pakhungu la nthochi akafika pachimake amapangitsa Tumor Necrosis Factor (TNF), chinthu chomwe chimatha kupha khansa komanso maselo osazolowereka. ^[10] .

7. Zimasintha thanzi la mtima

Monga tafotokozera pamwambapa, nthochi zodutsa kwambiri zili ndi potaziyamu wambiri komanso sodium wocheperako, zomwe zingakhale zothandiza pakuwongolera kuchuluka kwama cholesterol. Zomwe zili mu zipatso zothandizira zipatso pochepetsa zovuta zamatenda amtima, komanso zamkuwa ndi chitsulo zimathandizira kukonza komanso kusungitsa kuchuluka kwa magazi ndi hemoglobin ^{[khumi ndi chimodzi]} .

8. Amayang'anira zilonda

Nthochi ndi chipatso chimodzi chokha chopindulitsa kwambiri ndipo chipatso chokhacho munthu yemwe ali ndi zilonda amatha kudya osadandaula za zovuta zilizonse. Kukhazikika kwa nthochi, kuvala m'mimba mwanu ndikutchinga acid kuti achulutse zilonda ^[12] .

9. Amachepetsa kudzimbidwa

Olemera ndi ulusi, nthochi zodutsa kwambiri ndiye yankho lenileni lopeza mpumulo pakudzimbidwa. Amayendetsa matumbo anu, zomwe zimapangitsa kuti zinyalala zisatuluke m'dongosolo lanu ^[13] . Amathandizanso kugaya chakudya.

10. Malire PMS zizindikiro

Vitamini B6 mu chipatso ndiwothandiza pochiza zizindikiritso za PMS. Kafukufuku wosiyanasiyana awulula momwe vitamini B6 imathandizira pakuchepetsa zizindikilo za premenstrual syndrome ^[14] .

11. Amathana ndi kukhumudwa

Mulingo wapamwamba wa tryptophan mu nthochi zodutsa kwambiri amasinthidwa kukhala serotonin pakudya. Serotonin, imathandizanso kuti muzimva bwino komanso kuti muchepetse dongosolo lamanjenje, potero limakweza mtima wanu ndikukhala ndi thanzi labwino ^{[khumi ndi zisanu]} .

Maphikidwe Abwino A Banana Wowonjezera

1. Banana oatmeal kadzutsa smoothie

Zosakaniza ^[16]

• & frac14 chikho oats
• & mkaka wamkaka wa frac34
• Supuni 1 batala wochepa mafuta chiponde
• Nthochi 1 yakukhwima, iduladutswa tating'ono ting'ono
• 4-5 madzi oundana

Mayendedwe

• Onjezerani oatmeal, mkaka, batala wa kirimba, nthochi yochulukirapo, ndi madzi oundana kuti mukhale blender.
• Sakanizani kwa mphindi imodzi mpaka yosalala.

2. Muffins a zokwawa a paleo nthochi

Zosakaniza

• 1 chikho shredded zukini (kuchokera 1 sing'anga zukini)
• & nthochi ya frac12 chikho yosenda (kuchokera 1 nthochi yopitilira muyeso)
• & frac34 chikho chotsitsa mafuta batala
• & frac14 chikho choyera mapulo manyuchi
• Mazira awiri
• Supuni 1 supuni ya vanila
• & ufa wa chikho cha coconut
• Supuni 1 ya soda
• & frac14 supuni yamchere mchere

Mayendedwe

• Sakanizani uvuni ku 350 ° F.
• Finyani zukini wonyezimira wa chinyezi chowonjezera ndi chopukutira pepala.
• Mu mbale yayikulu, onjezerani zukini, nthochi, batala wamafuta ochepa, madzi a mapulo, mazira ndi vanila.
• Sakanizani mpaka itakhala yosalala bwino.
• Kenako, onjezerani ufa wa kokonati, soda ndi mchere.
• Sakanizani mpaka mutagwirizana.
• Kuphika kwa mphindi 22-27 kapena mpaka chotokosera mmenemo chitatuluke choyera ndipo nsonga za muffin ndizong'onong'ono pang'ono zagolide.

3. Mabala a chia, quinoa ndi nthochi a nthochi

Zosakaniza

• 1 chikho cha oats chopanda utoto
• & chikho cha frac12 chosaphika chisanadze chinatsukidwa
• Supuni 2 chia mbewu
• & frac14 supuni yamchere mchere
• Supuni 1 sinamoni
• 2 nthochi zotumphukira, yosenda
• & frac12 supuni ya vanila yotulutsa
• & chikho cha frac14 chophika maamondi odulidwa
• & frac14 chikho chodulidwa ma pecans
• ⅓ chikho cha zipatso zouma
• & frac14 chikho chachilengedwe, batala wamchere wamchere wonenepa kwambiri
• Supuni 2 uchi

Mayendedwe

• Sakanizani uvuni ku 350 ° F.
• Lembani poto wophika ndi pepala lolembapo kuti mipiringidzo isamamatire.
• Mu mbale, phatikizani oats, quinoa wosaphika, mbewu za chia, mchere ndi sinamoni.
• Muziganiza mu nthochi yosenda ndi vanila.
• Onjezerani maamondi, pecans ndi zipatso zouma.
• Ikani phukusi laling'ono pamoto wochepa.
• Onjezerani mafuta amchere amchere ochepa ndi uchi ndikugwedeza mpaka kutentha ndi batala la amondi lisungunuke.
• Onjezerani mu granola bar osakaniza mpaka mutagwirizana.
• Thirani poto lokonzedwa ndikudina mwamphamvu ndi manja kapena muyeso.
• Kuphika kwa mphindi 25 kapena mpaka m'mphepete mutembenuke bulauni wagolide.
• Lolani kuti liziziziritsa kwathunthu musanadule mipiringidzo.

Zotsatira zoyipa za Banana Wowonjezera

• Chifukwa cha shuga wambiri, nthochi yokhwima kwambiri siyikulimbikitsidwa kwa odwala matenda ashuga ^[17] .

1. [1]Adeyemi, O. S., & Oladiji, A. T. (2009). Zosintha mu nthochi (Musa ssp.) Zipatso nthawi yakupsa. African Journal ya Biotechnology, 8 (5).
2. [ziwiri]Hammond, J. B., Dzira, R., Diggins, D., & Coble, C. G. (1996). Mowa wochokera ku nthochi. Ukadaulo wa Bioresource, 56 (1), 125-130.
3. [3]Marriott, J., Robinson, M., & Karikari, S. K. (1981). Kusintha kwa wowuma ndi shuga pakacha kucha ndi nthochi. Zolemba za Science of Food and Agriculture, 32 (10), 1021-1026.
4. [4]Pezani nkhaniyi pa intaneti Lyte, M. (1997). Kuchulukitsa kwakukula kwa mabakiteriya omwe alibe gram ndi michere yokhala ndi nthochi (Musa x paradisiaca). Makalata a FEMS microbiology, 154 (2), 245-250.
5. [5]Pongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). Udindo ndi momwe magwiridwe antchito a mahomoni a UV-C amachepetsera kupsinjika kwama cellular komanso kuwonongeka koopsa kwa tsamba la nthochi. International Food Research Journal, 18 (2).
6. [6]Kumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Ntchito zachikhalidwe komanso zamankhwala za nthochi. Zolemba za Pharmacognosy and Phytochemistry, 1 (3), 51-63.
7. [7]Koufman, J., & Stern, J. (2012). Kutaya acid: Reflux diet Cookbook & cure. Simon ndi Schuster.
8. [8]Brown, A. C., Rampertab, S. D., & Mullin, G. E. (2011). Malangizo omwe alipo a matenda a Crohn's and ulcerative colitis. Kuwunika kwa akatswiri a gastroenterology & hepatology, 5 (3), 411-425.
9. [9]Lachisanu, F. F. Category Archives: nthochi.
10. [10]Luckow, T., & Delahunty, C. (2004). Kulandila kwamadzi a madzi a lalanje okhala ndi zosakaniza zofunikira. Zakudya Kafukufuku Wadziko Lonse, 37 (8), 805-814.
11. [khumi ndi chimodzi]Aurore, G., Parfait, B., & Fahrasmane, L. (2009). Nthochi, zopangira zopangira zakudya zopangidwa. Zochitika mu Food Science & Technology, 20 (2), 78-91.
12. [12]Vosloo, M. C. (2005). Zina mwazomwe zimakhudza chimbudzi cha chakudya cha glycemic carbohydrate komanso mayankho amwazi m'magazi. Zolemba za Consumer Science, 33 (1).
13. [13]Vu, H.T, Scarlett, C. J., & Vuong, Q. V. (2018). Mankhwala a phenolic mkati mwa khungu la nthochi ndi momwe angagwiritsire ntchito: kuwunikiranso. Zolemba pa Zakudya Zothandiza, 40, 238-248.
14. [14]Hettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). Kupanga kwamankhwala ndi mayankho a glycemic ku mitundu ya nthochi. Magazini yapadziko lonse lapansi yasayansi yazakudya ndi zakudya, 62 (4), 307-309.
15. [khumi ndi zisanu]Soto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., & Meneses-Gómez, P. (2018). Kuwunika kosavuta ndi kagayidwe kabwino ka chakudya chomwe chimapangidwa ndi ufa wochokera ku zamkati (zamkati ndi peel) nthochi zodutsa kwambiri (Musa cavendishii) zimataya. LWT, 92, 569-575.
16. [16]Kutha, J. (2018, Jan 18). Maphikidwe A 13 Oyenera Kugwiritsa Ntchito nthochi Zofulumira [Blog positi]. Kuchokera ku http://www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
17. [17]Mkulu, C. (2004). Ayurveda wokhudzana ndi matenda ashuga: kuwunikira zolemba za biomedical. Njira zochiritsira zina zathanzi ndi zamankhwala, 10 (1), 44-95.

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