Ngokwe- United States Isebe lezoLimo , kukho malunga ne-1.3 yeeprotheyini kwibhanana emthubi ephakathi okanye eluhlaza, kwaye isixa siyahluka ngokobungakanani bebhanana. Xa ucinga ngolunye ulwazi lwesondlo malunga nesi siqhamo, kulula ukubona ukuba kutheni lukhetho olufanelekileyo lokutya kubantu abaninzi.
Ubungakanani beBhanana kunye noMxholo weProtheni
I-USDA iyahlulaIibhanana ngokobungakanani obuqhelekileyo, kwaye itshathi elandelayo ibonisa umxholo ophakathi weprotein kubungakanani nganye.
Uyila njani inkqubo yokuchela
| Incinci encinci | 5 intshi ubude okanye ngaphantsi | 0.88 iigram |
| Incinci | 5 - 7 intshi ubude | 1.10 iigram |
| Phakathi | 7 - 8 intshi ubude | 1.29 iigrem |
| Enkulu | I-8 - 9 intshi ubude | 1.48 iigram |
| Inkulu kakhulu | 9 intshi okanye ngaphezulu | 1.66 iigram |
- Ukutya ukutya okuPhila ngokutya: 13 Ukutya osenokutya
- Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
- I-10-Protein High-Vegetarian Foods yokongeza kwiDiet yakho
Ukongeza, i-USDA ithi kukho i-2.45 yeeprotheyini kwindebe yeebhanana ezicoliweyo kunye ne-1.64 yeeprotheyini kwindebe yeebhanana ezisikiweyo.
Olunye ulwazi ngeZondlo
Ubhanana omnye ophakathi oluhlaza okanye otyheli ophakathi ngokomlinganiselo uqulethemalunga neekhalori ezingama-89kwaye ine malunga :
- Amafutha: 0.3 iigrem
- Ikholesterol: 0 iigram
- Isodiyam: 1 milligram
- Iicarbohydrate zizonke: 22.28 iigram
- Ifayibha yokutya: 2.6 iigrem
- Iswekile: 12.2 amagremu
Iibhanana nazoziqulathe iivithamini kunye neemineralskubandakanya:
- Vitamin A: 2% yesibonelelo semihla ngemihla
- ICalcium: 1% yesibonelelo semihla ngemihla
- Intsimbi: 2% yesibonelelo semihla ngemihla
Phawulaukuba iibhananauthenga kwivenkile yokutya ngokubanzi ngokubanzi endaweni yobukhulu obuphakathi ngokusekwe kwizikhokelo ze-USDA.
Iprotein ngokuthelekisa nezinye iziqhamo
Nangona iziqhamo ziqhelekile ithathwa njenge-carbohydrate , kubandakanya iibhanana, iibhanana ziwela ngaphakathi iziqhamo ezilishumi eziphezulu ezineyona protein iphezulu . Sebenzisa iigram ezili-100 ngokomlinganiso weziqhamo, iibhanana zineigram eziyi-1.1. Iziqhamo eziphakamileyo kwiproteni kunebhanana zezi:
Inja ingaphila ixesha elingakanani nomhlaza wesibindi
- Iigwava ezine-2.6 gram
- Iiavokhado ezine 2 gram
- Iapilkosi nge 1.4 grams
- AmaBlackberries nge 1.4 gram
- Raspberries kunye ne-1.2 gram
Xa kuthelekiswa, iziqhamo ezineeproteni ezisezantsi ziiblueberries, iitsheri, iicranberries kunye namaapile.
Izibonelelo zezeMpilo zeBhanana
Njengazo zonke iziqhamo kunye nemifuno, iibhanana lukhetho olufanelekileyo olunokutya yonke imihla. Ukongeza ekunikezeleni ngeprotein, potassium kunye nevithamin C, iibhanana ziye zaziwa njengeluncedo kuzo iimeko ezininzi zempilo .
- Zihlala zicetyiswa ngoogqirha kwizigulana ezifuna ukuthoba uxinzelelo lwegazi oluphezulu kwaye ezinesisu kunye nemicimbi yamathumbu.
- Ukutya iibhanana rhoqo kucingelwa ukuba kukhusela isifuba, umhlaza wekolon, isifo seswekile kunye nesifo sentliziyo.
- Ikwangumthombo obalaseleyo wefayibha yokutya enokuthi isebenze iyeza lokuqhinwa .
- Iimbaleki ngakumbi ziyonwabela iibhanana zokunyusa ezinikezela ngaphambi kokusebenza. Olunye uphononongo lufumanise ukuba babeyi Owona mthombo wamandla kunesiselo esiqhelekileyo samandla.
Nangona kunjalo, ukutya iibhanana unokuba ngumngcipheko kubantu abanesifo sezintso okanye abathatha i-beta blocker ngenxa yomxholo we potassium ophezulu.
Ngexesha elizayo, Yidla kwiBhanana
Ngexesha elizayo xa ufuna i-snack ekhawulezayo, bamba ibhanana. Isimuncumuncu esimnandi, esinempilo esinokuthi abantu abatya imifuno, iivenji, abalandeli bokutya okuluhlaza, kunye ne-omnivores bonwabe.
