12 Izinzuzo Zezempilo zikaBhanana Oluhlaza kanye Nenani Lawo Lokudla Okunempilo

Ubhanana oluhlaza, owaziwa nangokuthi ubhanana oluhlaza, uyisithelo esishintshashintshashintshayo futhi esinomsoco esivame ukunganakwa emhlabeni wezinto ezithokozisayo zokupheka. Nakuba abantu abaningi bedla ubhanana ovuthiwe, izinzuzo zokufaka ubhanana oluhlaza ekudleni kwakho akufanele ziphuthelwe. Ubhanana ongahluziwe uyisizinda sobuhle, ogcwele amaminerali abalulekile nemisoco futhi uziqhayisa ngezinzuzo eziningi zezempilo. Ake sihlole inani lokudla okunomsoco likabhanana ongahluziwe futhi sihlole izinzuzo zezempilo eziyishumi nambili ezimangalisayo ezisinikezayo.

Inani Lomsoco Lobhanana Oluhlaza

Ubhanana oluhlaza ucebile ngamavithamini abalulekile, ama-antioxidants, namaminerali, okuwenza ube isengezo esihle kakhulu ekusetshenzisweni kahle.Ukudla okunazo zonke. Ubhanana owodwa wosayizi omaphakathi uqukethe cishe amakhalori ayi-100 futhi uhlinzeka ngenqwaba yemisoco, okuhlanganisa:

1. potassium: Ubhanana ongahluziwe ungumthombo omkhulu we-potassium, ubalwa ku-9% yenani lansuku zonke (DV). I-Potassium ibalulekile ekugcineni inhliziyo nemisipha isebenza kahle futhi isiza ukulawula amazinga omfutho wegazi.
2. Vitamin C: Ubhanana oluhlaza unothe ngovithamini C, uhlinzeka cishe ngo-11% we-DV. I-Vitamin C iyi-antioxidant eyinhloko esekela amasosha omzimba anempilo futhi isiza ukukhiqizwa kwe-collagen, ikhuthaze isikhumba esinempilo.
3. I-Vitamin B6: Ubhanana oluhlaza ungumthombo omuhle kavithamini B6, obala u-25% yenani lansuku zonke. Kuyasiza ukuguqula ukudla kube amandla, kusekela ukukhula kobuchopho, futhi kukhiqize amangqamuzana egazi abomvu.
4. I-Dietary Fibre: Ubhanana oluhlaza ungumthombo omuhle kakhulu we-fibre yokudla, ethuthukisa ukugaya, ithuthukise imizwa yokugcwala, futhi ilawule amazinga kashukela egazini.
5. I-Magnesium: Ubhanana oluhlaza uqukethe i-magnesium, ehlinzeka cishe ngo-7% we-DV. Le mineral isekela impilo yamathambo, isiza ukugcina ukusebenza kwemizwa evamile, futhi idlala indima ku-12 Health Benefits of Raw Bananaenergy metabolism.

12 Izinzuzo Zezempilo zikaBhanana Oluhlaza

1. Ikhuthaza Impilo Yokugaya Ukudla: Ubhanana ongahluziwe ungumthombo omuhle kakhulu wefayibha yokudla, uthuthukisa impilo enempilo uhlelo lokugaya ukudla. Okuqukethwe kwe-fiber kubhanana eluhlaza kusiza ukulawula ukuhamba kwamathumbu, kuvimbela ukuqunjelwa, futhi isekela ukukhula kwamagciwane atholakala emathunjini. Ukudla ubhanana oluhlaza kungasiza ekwehliseni izinkinga zokugaya ukudla njengokuqunjelwa nokuqunjelwa.
2. Ithuthukisa Impilo Yenhliziyo: Izinzuzo zezempilo zikabhanana oluhlaza azikhawulelwe kuzo ukugaya. I-potassium ephezulu kubhanana eluhlaza iwenza abe ukudla okunempilo. I-Potassium ilawula amazinga omfutho wegazi, inciphisa ubungozi bokuthi nomfutho wegazi ophezulu kanye nestroke. Ukwengeza, izakhi ze-fiber kanye ne-antioxidant ezitholakala kubhanana ongavuthiwe zinciphisa amazinga e-cholesterol, ziphinde zivikele isimiso senhliziyo.
3. I-Aids in Weight Management: Ubhanana oluhlaza ungaba isengezo esibalulekile ekudleni kwakho uma ufuna ukunciphisa amakhilogremu ambalwa noma ulondoloze isisindo esinempilo. I-fiber ekubhanana eluhlaza ikhuthaza imizwa yokugcwala, inciphisa isifiso sokudla futhi ivimbele ukudla ngokweqile. Ngaphezu kwalokho, ushukela wemvelo kubhanana ongaphekiwe unikeza enye indlela enempilo kunoswidi ocutshungulwayo, esiza ukwanelisa izifiso zikashukela ngendlela enomsoco.
4. Isekela Ukusebenza Kobuchopho: Ubhanana oluhlaza unothe ngovithamini B6, obalulekile ekukhuleni kobuchopho nokusebenza. I-Vitamin B6 isiza ukukhiqiza ama-neurotransmitters ahlukahlukene, njenge-serotonin ne-dopamine, elawula imizwa futhi ithuthukise amakhono okuqonda. Ukufaka ubhanana oluhlaza esidlweni sakho kungasiza ukuthuthukisa inkumbulo, ukugxilisa ingqondo, kanye nempilo yonke yobuchopho.
5. Iqinisa Amasosha omzimba: I-vitamin C equkethwe kubhanana eluhlaza iqinisa amasosha omzimba, isiza ukulwa izifo futhi izifo. I-Vitamin C iyi-antioxidant enamandla evikela amangqamuzana emonakalweni we-oxidative futhi isiza ekukhiqizeni amaseli amhlophe egazi (WBCs), abalulekile ekulweni namagciwane kanye nokugcina umzimba unempilo.
6. Ithuthukisa Impilo Yesikhumba: Ubhanana ongahluziwe ungasebenzela isikhumba sakho izimanga, ngenxa yokuqukethwe kwawo kwevithamini C. I-Vitamin C ikhuthaza ukukhiqizwa kwe-collagen, esiza ukugcina ukunwebeka kwesikhumba futhi ivimbele izimpawu zokuguga, njengemibimbi nemigqa emihle. Ukwengeza, ama-antioxidants kubhanana oluhlaza avikela isikhumba emonakalweni obangelwa ama-radicals mahhala, okuholela ebaleni elinempilo nelincane kakhulu.
7. Ilawula Amazinga Kashukela Wegazi: I-fiber yokudla kanye nesitashi esingazweli kubhanana oluhlaza kunomthelela ekulawuleni kangcono ushukela wegazi. Lezi zingxenye zehlisa ijubane ukuphuma kweglucose egazini, zivimbele ukwenyuka okungazelelwe kumazinga kashukela egazini. Ukufaka ubhanana ongahluziwe ekudleni kwakho kungasiza ekuvimbeleni noma kulawule izimo ezehlukene, njengesifo sikashukela kanye nesifo se-metabolic.
8. Ikhuthaza Impilo Yamehlo: Ubhanana ongahluziwe uqukethe imisoco ehlukahlukene, okuhlanganisa uvithamini A kanye nama-antioxidants athile, akhuthaza impilo yamehlo ephelele. I-Vitamin A ibalulekile ekugcineni umbono omuhle, kuyilapho ama-antioxidants avikela amehlo ekucindezelekeni kwe-oxidative okubangelwa ama-radicals mahhala. Ukudla ubhanana oluhlaza njalo kungasiza ekuvimbeleni ukuwohloka kwe-macular okuhlobene neminyaka kanye nokunye ukuphazamiseka kwamehlo.
9. Isekela Impilo Yamathambo: Ubhanana oluhlaza uqukethe i-magnesium, i-mineral ebalulekile ekugcineni unempilo amathambo. I-Magnesium isebenza ngokubambisana ne-calcium ne-vitamin D ukukhuthaza ukuminyana kwamathambo nokuvimbela izimo ezifana ne-osteoporosis. Ngokufaka ubhanana ongahluziwe ekudleni kwakho, ungaqinisekisa ukuthi amathambo akho ahlala eqinile futhi enempilo njengoba ukhula.
10. Ikhuphula Amazinga Amandla: Ushukela wemvelo okhona kubhanana ongahluziwe unikeza amandla asheshayo futhi asimeme. Kungakhathaliseki ukuthi udinga ukulandwa amandla ngaphambi kokujima noma ikhambi lokuwohloka laphakathi nantambama, ubhanana ongahluziwe uyinketho enempilo futhi elula. Ama-carbohydrate akubhanana ongahluziwe agayeka kalula, okuwenza abe umthombo okahle kaphethiloli wemisebenzi yomzimba nengqondo.
11. Yehlisa Ukuvuvukala: Ubhanana oluhlaza unezinto zokulwa nokuvuvukala ezisiza ekudambiseni izimpawu zezimo zokuvuvukala ezifana sokuqaqamba kwamalunga. Ama-antioxidants kanye nama-enzyme athile kubhanana aluhlaza avimbela ukukhiqizwa kwezinto ezivuthayo emzimbeni, ukunciphisa ubuhlungu nokuvuvukala.
12. Isekela Ukukhulelwa Okunempilo: Ubhanana ongahluziwe uyisinqumo esihle kakhulu komama abakhulelwe ngenxa yomsoco wabo. Okuqukethwe kwawo okuphezulu kwe-folate kusekela ukukhula okufanele kwengane futhi kunciphisa ubungozi bokukhubazeka kwe-neural tube. Ukwengeza, imisoco ehlukahlukene kubhanana eluhlaza isiza ekudambiseni ukungakhululeki okuvamile kokukhulelwa njengokuqunjelwa kanye namajaqamba emilenzeni.

Isiphetho

Ubhanana oluhlaza ungase unganakwa kakhulu njengozakwabo ovuthiwe, kodwa izinzuzo zawo zezempilo ziyamangalisa. Ubhanana oluhlaza unikeza izinzuzo eziningi, kusukela ekukhuthazeni impilo yokugaya kuya ekusekeleni ukusebenza kobuchopho kanye nokuthuthukisa impilo yenhliziyo. Ngakho-ke, ngesikhathi esilandelayo lapho uthola ukudla okulula, cabanga ukubamba ubhanana ongahluziwe futhi uthole izinzuzo zawo ezinhle. Yenza lesi sithelo esisebenziseka ngezindlela eziningi sibe yisisekelo ekudleni kwakho futhi uvune imivuzo yempilo ethuthukisiwe nokuphila kahle. 

Dt. Sunita

I-Dietitian

I-Gurunanak CARE Hospitals, Musheerabad, Hyderabad