Banana ke mohloli o moholo oa limatlafatsi, empa hape o phahame ka lik'habohaedreite
Haeba u leka ho fokotsa lik'habohaedreite kapa tsoekere ha u ja, u ka 'na ua ipotsa hore na banana ke khetho e ntle ka ho fetisisa ea litholoana. Le hoja khetho e nepahetseng, libanana tse butsoitseng ka tlhaho li monate haholo. Ithute ka li-carbs, tsoekere le phello ea li- banana .
Li-carbohydrate, Fiber, le Sugar Counts bakeng sa libanana
Banana e na le tsoekere haholo. Linaha ke tsena:
- 1/2 senoelo se tšetsoe libanana: ligrama tse 15 li sebetsa hantle (letlooa) lik'habohaedreite , 2 grams fiber, 9 grams tsoekere le lik'hilojule tse 67.
- Banana e le 'ngoe e bohareng (li-intsithara tse 7 ho isa ho tse 7 ho tse 4 bolelele): 27 grams e sebetsang (net) ea lik'habohaedreite, 3.1 dikgerama, ligrama tse 14 tsoekere, le lik'halori tse 105.
- Banana e le 'ngoe e kholo (8 cm) ho isa ho 8 8/8 inches bolelele): 31 grams e sebetsang (net) ea lik'habohaedreite, 3.5 grams fiber, 17 grams tsoekere , le 121 lik'hilojule.
- 1 e kholo-e khōlō banana (9 cm) kapa e telele): 35 dikgerama e sebetsang (net) ea lik'habohaedreite, 4 grams fiber, 19 dikgerama, le lik'hilojule tse 135.
Haeba u latela lijo tse fokolang, u ka 'na ua batla ho lekanyetsa hore na libanana tse kae tseo u li jang le ho lekanya likarolo tsa hau ho tloha bananeng e bohareng ha e se kholo haholo. Ha e le hantle, boholo ba li-banana bo rekiloeng ke lebenkele bo boholo haholo.
Index ea Glycemic bakeng sa Banana
Letšoao la glycemic (GI) ke pontšo ea hore na lijo li phahamisa tsoekere ea mali ka potlako hakae, 'me tsoekere e hloekileng e na le GI ea 100. Letšoao la li-glycemic la banana le itšetlehile ka hore na libanana li butsoitse joang.
Li-carbohydrate tse ngata libaneng tse tala li hlaha ka mofuta oa mofuta oa starch o hanyetsang oo batho ba haelloang ke enzyme ea ho cheka. Ha tholoana e butsoitse, starch e fetoha tsoekere e fumanehang habonolo.
Phuputso e 'ngoe ea "libanana tse sa butsoeng" e hlahile ka likhahla tse 30 tsa glycemic. E' ngoe ea "libanana tse seng kae-tlaase" e neng e le "mosehla le likarolo tse tala" e hlahisitse GI ea 42, ha e 'ngoe ea libanana e ne e le lilemo tse 52.
Leha ho le joalo, liphuputso tse ngata tsa libanana ha li bolelle ho phatloha 'me li hlahile ka li-GI ho tloha ho 46 ho ea ho tse 70. Ka karolelano 52 e atisa ho abeloa libanana.
Mojaro oa likokoana-hloko oa likokoana-hloko
Boima ba lijo bo na le boikutlo ba lijo tse jeoang. Lijo tse fokolang tse nang le glycemic li ka tlase ho 10, 'me lebelo le pakeng tsa li-glycemic li na le 11 ho isa ho 19. Ka sena se ka kelellong, libanana li boemong bo tlaase.
- 1/2 senoelo sa banana: 6
Banana (bolelele ba lisenthimithara tse 7 ho isa ho tse tharo): 10
Banana Nutrition
Libanana ke khetho e matlafatsang. Banana e lekaneng e na le hoo e batlang e le ligrama tse 1,3 tsa protheine. Libanana ke mohloli o motle haholo oa vithamine B6 le mohloli o motle oa vithamine C , potasiamo le manganese. E 'ngoe ea banana e bohareng e na le karolo ea 17 lekholong ea vitamin C ea hau ea letsatsi le leng le le leng, e leng vithamine e thusang ho hōla le ho lokisa lisele le ho folisa maqeba le ho boloka bophelo bo botle ba masapo le meno. Vithamine C e boetse e thusa 'mele hore o etse collagen, e leng protheine ea bohlokoa bakeng sa ho etsa letlalo, li-cartilage, li-tendon, li-ligam le methapo ea mali. Li-green, kapa li-bananas tse sa butsoang, le tsona li na le starch e sa tsitsang, e bontsitsoeng ho fana ka libaktheria tse phetseng hantle likoloneng.
Banana Peel
Le hoja e ka 'na ea bonahala eka e khahleha, lekhae la banana lea jeoa. Banana peel e na le phepo e ntle 'me e na le mafura a vithamine B6, B12, magnesium le potasiamo.
Banana peel ha ba monate joaloka litholoana tsa banana empa ba ka jeoa ka tsela e ts'oanang le eo u ka e jang ka hare ho banana. Le hoja u ka ja peel e tala, batho ba bangata ba khetha ho e pheha.
Ho boloka libanana
Na u ne u tseba hore ke tšōmo ea hore libanana li lokela ho bolokoa mocheso oa mohatsela kamehla? Khoebo ea banana e 'nile ea leka ho hlōleha ho lokisa lintlha tsena tse fosahetseng ka lilemo. Le hoja matlalo a banana a tla fetoha a batšo ka sehatsetsing, tholoana e tla senya ka potlako haeba e le sehatsetsing.
> Mehloli:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Tables ea Machaba ea Glycemic Index le Melao ea Boima ea Boima ba Glycemic: 2008. Tlhokomelo ea lefu la tsoekere . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA National Nutrient Database bakeng sa Standard Reference, Release 28.