Na u ka ja likhapetla tsa banana?

Litaba

• Melemo ea lekhapetla la banana
• Ho ka etsahala hore ebe o fokotsehile
• Mokhoa oa ho ja makhapetla a banana
• Ntlha ea bohlokoa

Le ha batho ba bangata ba tloaelane le nama e monate le e litholoana ea banana, ke ba fokolang ba kileng ba leka ho ebola.

Le ha mohopolo oa ho ja lekhapetla la banana o ka ba boima ho ba bang ho o ja, ke motsoako o tloaelehileng lijong tse ngata lefatšeng ka bophara.

Sengoliloeng sena se shebisisa hore na o ka ja makhapetla a banana le hore na a ka ama bophelo ba hau joang.

Melemo ea lekhapetla la banana

Lekhapetla la banana le etsa 35% ea tholoana e butsoitseng mme hangata e lahloa ho fapana le ho jeoa ().

Leha ho le joalo, ho sebelisa lekhapetla ke tsela e ntle ea ho fokotsa litšila tsa lijo ha u ntse u pepeta livithamini le liminerale tse ling lijong tsa hau.

Ebile, makhapetla a banana ha a jeoe feela empa a boetse a na le limatlafatsi tse 'maloa tsa mantlha, ho kenyeletsoa potasiamo, fiber ea lijo, mafura a polyunsaturated le li-amino acid tsa bohlokoa.

Fibre, haholo-holo, e bonts'itsoe ho khothaletsa khafetsa, ho tsitsisa maemo a tsoekere ea mali le ho matlafatsa bophelo ba pelo ().

Ho sa le joalo, potasiamo e ka thusa ho laola khatello ea mali, ho sireletsa khahlanong le tahlehelo ea masapo, le ho fokotsa menyetla ea ho ba le majoe a liphio ().

Phuputso e 'ngoe ea li-test-tube e boetse e fumane hore makhapetla a banana a na le li-antioxidants, ka likhapetla tsa banana tse sa butsoang tse ithorisang ka lipalo tse phahameng ka ho fetisisa ().

Phuputso e 'ngoe e bontša hore li-antioxidants li ka fokotsa ho ruruha le ho itšireletsa maemong a sa foleng, joalo ka lefu la pelo, mofetše le lefu la tsoekere ().

Ho ja makhapetla a banana ho ka thusa ho fokotsa litšila tsa lijo. Litlhapi le tsona ke mohloli o moholo oa fiber, potasiamo, li-antioxidants le limatlafatsi tse ling tse 'maloa tsa bohlokoa.

Ho ka etsahala hore ebe o fokotsehile

Hangata chefo e bolaeang likokonyana e sebelisoa ho hlahisa libanana tse tloaelehileng ().

Le ha hona e se taba e tšoenyang haholo haeba o ja tholoana feela, ekaba ntho eo o ka e nahanang ha o ja lekhapetleng.

Ho pepeseha ha chefo e bolaeang likokonyana ho amahanngoa le litlamorao tse 'maloa bophelong bo botle mme ho ka eketsa kotsi ea maemo a kang autism, mofetše, khatello e phahameng ea mali, lefu la tsoekere le' dementia '.

Le ha ho le joalo, mekhatlo ea taolo e kang Lefapha la Temo la United States (USDA) le Tsamaiso ea Lijo le Lithethefatsi (FDA) e hlokomela ka hloko maemo a chefo e bolaeang likokoanyana phepong ea lijo ho thibela litlamorao tse mpe tsa bophelo bo botle ().

Seo se boletse hore o kanna oa khetha libanana tse nang le manyolo ha ho khonahala ebe o hlatsoa makhapetla pele o li ja ho thusa ho fokotsa ho pepeseha ha chefo e bolaeang likokoanyana.

Batho ba bangata ba boetse ba fumana makhapetla a banana a sa rateheng ka lebaka la tatso ea bona e bohloko le sebopeho se thata.

Maemong ana, ho khetha libanana tse butsoitseng le ho li pheha hantle ho ka thusa ho ntlafatsa tatso le sebopeho, ho li etsa tse khahlisang le ho feta.

Libanana tse tloaelehileng hangata li hlahisoa ho sebelisoa chefo e bolaeang likokonyana, e ka bang le phello e mpe bophelong. Hape, batho ba bang ba ka fumana tatso ea bona e babang le sebopeho se thata se sa rateheng.

Mokhoa oa ho ja makhapetla a banana

Ha u qala, etsa bonnete ba hore u khetha libanana tse butsoitseng haholo, kaha makhapetla a libanana tsena hangata a monate a bile a masesaane, e leng se ka etsang hore li hohele haholoanyane.

Ho lokisa banana, tlosa feela bakoang 'me u hlatsoe letlalo hantle.

Ebe oe lahlela ka har'a blender ebe oe eketsa ho risepe ea hau ea smoothie eo u e ratang haholo kapa oe kenelle ka har'a bohobe ba banana bo latelang.

U ka leka ho baka, ho belisa kapa ho hadika makhapetla, a thusang ho nolofatsa litsoako tsa tsona, e leng ho li nolofalletsang ho jeoa.

Litlhapi tse phehiloeng tsa banana li nka sebaka se seholo bakeng sa bacon kapa nama ea kolobe ka lipepepe tseo u li ratang tse se nang nama.

Li ka ba tsa ekeletsoa ho phehoa, ho etsoa li-curry le li-sandwich ho thusa ho matlafatsa boleng ba phepo ea sejana.

Li-peel tsa banana li ka kopantsoa, ​​tsa apeha, tsa phehoa kapa tsa halikoa mme tsa natefeloa mefuteng e fapaneng ea diresepe.

Ntlha ea bohlokoa

Li-peel tsa banana li ka natefeloa ka mekhoa e mengata e ikhethang e le karolo ea phepo e nepahetseng.

Li ke ke tsa thusa feela ho thibela litšila tsa lijo empa hape li fana ka mefuta e mengata ea limatlafatsi tsa bohlokoa, ho kenyeletsoa fiber, potasiamo le li-antioxidants.

Hape, makhapetla a banana a ka eketsa phetoho e khahlisang ho diresepe tse kang li-fries, smoothies le sandwich ha li ntse li matlafatsa limatlafatsi tsa tsona.