Mukati
Banana kuumbwa
Ini ndinodya kanenge bhanana rimwe zuva rega rega, hapana smoothie imwe yakakwana pasina iyo, ndinoiwedzera kune oatmeal kana casserole, tora neni munzira sechikafu. Muchinyorwa changu chechangobva kuitika pamusoro pevegan bodybuilder Robert Chike, akaratidza kuti anodya 8 mabhanana pazuva, izvo zvechokwadi muenzaniso wakanyanyisa. Mushure meichi chinyorwa, ndakasarudza kunyatsotarisisa zvigadzirwa izvi uye kuona kuti ndezvipi zvinobatsira zvebhanana kumuviri wemunhu. Mabhanana anoonekwa seyakanyanya-koriori chigadzirwa - imwe neimwe 100 gramu ine 91 kilocalories.
Nyika yekuzvarwa yemabhanana ndiyo inotonhorera Indomalayan zone, uye nhoroondo yekudyara kwayo nhamba 4000 400. Uye hazvisi pasina chikonzero kuti mabhanana akamira muyedzo wenguva: isu tese tinoziva kuti zvinonaka uye zvinogutsa sei. Kunyangwe kudya mabhanana mukati mezuva rese kunokupa zvinovaka muviri zvakasiyana, zvinosanganisira potasium uye magnesium, asi mabhanana ane hutano hwakanyanya. Izvi ndizvo zvavanotipa.
Nei mabhanana akanakira muviri
Ini ndakazvisarudzira ndeangu anonyanya kukosha mabhanana emuviri wemunhu:
1. Simba rekusimudzira simba + kukosha kwehutano
Mabhanana maviri chete anokupa iwe simba rakakwana kweawa nehafu yekurovedza muviri! Saka hazvishamise kuti mabhanana anowanzo kuve chikafu chinodiwa chevamhanyi vamarathon nevanokwira. Uye zvakare, vane yakanyanya hutano kukosha.
2. Stroke kudzivirira
Kutsvagurudza kunoratidza kuti kudya zuva nezuva kwe1,6 gramu ye potasium (anenge mabhanana matatu) kunogona kudzikisa njodzi yekurohwa ne21%, saka mabanana anobatsira zvakanyanya kune vanhu vane BP.. Masero emunhu ane yakakwira BP, sekutadza, inoshaya potassium ions ine yakawandisa huwandu hwesodiyamu ions. Izvi zvinogona kukonzeresa kuwanda kwemvura kuwanda mumuviri, izvo zvinowedzerawo kuwedzera kweropa. Saka nekubatanidza mabhanana uye zvimwe zvekudya zvakapfuma mu potassium uye magnesium mukudya kwako, iwe unobatsira kubvisa yakawandisa sodium ions kubva mumuviri uchidzikamisa huwandu hweropa. Zvakanakira mabhanana emoyo, sezvaungaona, hazvirambike.
Iyo magnesium inowanikwa mumabhanana inogona zvakare kubatsira kurwisa kuneta, kugadzirisa mamiriro uye kuwedzera simba remuviri.
3. Mufaro chete!
Masayendisiti anoziva kuti kuitira kuti munhu anzwe achifara, huropi hwake hunoda huwandu hwakakwana hwemaurotransmitter, pakati payo pane serotonin. Kusavapo kwemufaro uyu kunoita kuti tigunun'une, kuneta, zvinoita kuti titambure nekushaya hope. Mabhanana anotitumira chaiwo vibrations nekuda kwe tryptophan yaainayo.
4. Kurwisa huremu hwakawandisa
Fibhi-yakapfuma nhunzi inobatsira kuchenesa ura, nepo panguva imwechete ichiita kuti kukura kwehutachiona hunobatsira mu microflora yayo, iyo yakakoshawo kugadzirisa chigaro. Uye zvakare, mabhanana ane starchy, uye nekudaro chengeta iwe uchinzwa kuzara kwenguva yakareba.
5. Kutonhora panguva yekupisa
Kudzidzira naturopaths kuisa mabhanana se "chinotonhorera" michero, ichivaita akakodzera zvakanyanya kune avo vanogara munyika dzinopisa kana vanotambura nekupisa kwezhizha. Mabhanana anoshandawo pakurapa mamota kana kuzvimbirwa kunokonzerwa nekupisa kwemukati.
Ini nguva pfupi yadarika ndakadzidza nezve "kutonhora" zvigadzirwa kubva kuChinese nanny. Kwete kare kare, mwanakomana wangu wechipiri akaberekwa, uye ndakashamiswa kuti kuberekwa kwaiva nyore uye kwakagadzikana sei, uye mwedzi miviri mushure mokunge yakadzikama uye yakanyarara (maererano nekuchema kwemwana). Zvizhinji zveiyi mwero yemufaro wakawedzerwa imhaka yeanokosha nanny wekuChina watakapa basa kuti abatsire mumwedzi mitatu yekutanga yehupenyu hwemwana.
It akavimbisa kuti chikafu chakasarudzika chaizokwanisa kugadzirisa kugadzirwa kwemukaka, kukunda matambudziko nedumbu remwana, uye kundiita kuti ndigadzike, ndigutsikane uye ndifare. Kunyangwe kusahadzika kwangu pamusoro pezvipikirwa zvake, akakwanisa kuzvizadzisa 100%.
Munguva yekutemerwa nguva, vanaamai vanokurudzirwa kutevedzera imwe dhayeti. Kudya uku kwakavakirwa pane zvechivanhu mishonga yechiChinese uye dzidziso yekuti zvese zvekudya zvinogona kuburitsa inga "inopisa" simba mumuviri. jah), kana "kutonhora" simba (rinoenderana nepfungwa yinChikafu chinodziya chinonzi chinoda zuva rinopisa, chinotapira kana chinotapira, "chakaoma" kana "chakaoma," uye chakapfuma mumafuta nesodiyamu. Uye "kutonhora" chikafu chinokura mune diki zuva rezuva, iwo ane mashoma-mafuta, "akanyorova" uye "akapfava", akapfuma mu potassium.
Kumwe kudya "kunotonhora": mabhanana, mapeya, michero, ma persimmon, manwiwa, tangerine, sitirobheni, chinanazi, madomasi, chiChinese chinovava, lettuce, magaka, broccoli neholiflower, zucchini, radish, lotus midzi, gungwa, turmeric, marjoram, mindi, nzimbe, bhari curd, huku yezai chena, yogati, hove uye makamba.
Kumwe kudya "kudziya": cherries, raspberries, mablackberries, nhema currants, mango, mazambiringa, chestnuts, grapefruit, mapichisi, gariki, maekisi, shallots, girini hanyanisi, soya mafuta, vhiniga, walnuts, apricot makomba, pepper (mwaka), sinamoni, ginger, shuga tsvuku, kofi, nutmeg, basil, clove, coriander, huku, ham, gwayana, shrimp.
Zvakanakira mabhanana emurume murume
Ngatitorei zvakanyanya nezve mabhenefiti evarume.
Varume vanoda maviri kana mana servings emichero nyowani zuva rega rega, zvinoenderana nezera ravo uye nezinga rezvekuita. Rimwe bhanana hombe, rine macalorie zana nemakumi maviri, rinopa muviri muviri zvinovaka muviri zvinokanganisa kubereka kwevanhurume uye zvinokurudzira hutano hwemwoyo.
Banana rine 0,5 mg yevhitamini B-6, iyo inogona kubatsira kudzikisa njodzi yehutano hwemwoyo (sekureva kwechidzidzo cheYunivhesiti yeMadganis). Aya mabhenefiti emavitamini mubhanana anozove nemhedzisiro, hongu, kusanganisira vakadzi.
Iyo zvakare ine manganese, iyo inobatsira mukuvandudza matikitivha anobatana. Izvi zvinogona kunyanya kukosha kune vanhu vanotamba mitambo kana vari kushingaira. Manganese inoitawo basa mukubereka kwevanhurume.
Zvakanakira mabhanana emukadzi muviri
Zvinotendwa kuti vakadzi vanowanzoona zviratidzo zvekuzvimbirwa kupfuura varume. Rimwe bhanana rine anenge 3,5 magiramu efaera, ayo anogona kudzora ura uye kugadzirisa kugaya.
Pakati pezvinhu zvinobatsira zvebhanana zvevakadzi vangade kurasikirwa huremu hushoma, tinogona zvakare kucherechedza kukosha kwehutano hwezvibereko izvi. Idya mabanana, tudyo paari, wedzera kune zvakagadzirirwa-chikafu, uye dambudziko rekudya zvakanyanya richanyangarika roga.
Nzira yekusarudza bhanana chairo
Kudya mabanana mbishi hakukurudzirwe kune vanhu vane manyoka, kufufutirwa uye nephritis (itsvo kusagadzikana), kukosora nekuzvimba panguva yekuzvitakura. Asi kana muchero wacho wakanyoroveswa kuti ubvise iyo "inotonhorera" zvivakwa, vanhu vane hosha dzakanyorwa pamusoro vanogona kuzvidya uye nekuonga hunhu hunobatsira hwemabhanana edumbu.
Uye zvakare, kunyanyisa kudyiwa kwemabhanana kunogona kutungamira mukudzikira kukuru kwecastric acid secretion uye, semhedzisiro, kugumbuka kwemudumbu. Naizvozvo, haufanire kudya mabhanana pane chisina chinhu mudumbu.
Mabhanana ari nyore kuenda newe kuti unwe chikafu mumugwagwa kana kubasa. Asi mune akawanda mabikirwo ezvinguva zvekudya zvekudya zvekudya zvekudya zvekudya kwekuseni, mapeke uye masmoothies, ivo vanozowana nzvimbo yakakodzera ivo pachavo Semuenzaniso, edza kugadzira oatmeal nebhanana pakudya kwekuseni.
Hutano mabanana mabikirwo
Oatmeal nebhanana
Iyi yekubheka yebhanana oatmeal inobatsira kudzikisa cholesterol uye BP, kupa fiber uye zvinovaka muviri, uye kukupa simba zuva rese.
Ingredients:
- oatmeal - 50 g,
- mukaka wemuriwo - 350 ml (inogona kutsiviwa nemvura),
- mabhanana - 1/2 pcs.,
- mazambiringa akaomeswa uye goji - kuravira,
- organic huchi kuravira.
Kugadzirira
- Dururirai mukaka-wakasimwa mukaka (kana mvura) muhombodo.
- Wedzera oatmeal uye simmer pamusoro pekupisa kwakanyanya.
- Sunga bhanana uye riise muhari maminetsi mashoma pasati pabikwa porogi.
- Mazai kana goji michero inogona kuwedzerwa kunhuhwirira uye kugadzirwa kana zvichidikanwa.
- Iwe unogona kutsvaga maitiro ekugadzira chinonaka chebhanana chingwa, mabhanana mapani kana mabhanana-sitirobheri casserole mune yangu yekubheka app.