IJUANYA HEALTH URU ERI OVERRIPE UNERE - PAMPEREDPEOPLENY.COM

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Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Amritha K Site Amritha K. na Machị 22, 2019

Black hụrụ unere | Uru Ahụike | Uru nke unere chara acha Boldsky

Unere bụ ihe masịrị ndị mmadụ, agbanyeghị, banana nwere ike ọ gaghị adị. Anyị niile nwere ike ịnwe ma ọ dịkarịa ala otu ugboro (ugboro abụọ ma ọ bụ karịa!) Chefuru unere na kichin, naanị iji hụ ntụpọ ojii n'elu ha ụbọchị ụfọdụ mgbe e mesịrị. Onye ọ bụla na-adị ngwa ịchụfu ntụpọ ojii a, chara acha n'ihi na ha efunahụ agba ọhụrụ na udidi ma bụrụkwa nke na-ata ahịhịa na nke nnyapade ^[1] .

Ozugbo unere ghọrọ ngafee, ọdịnaya ya ga-agbanwe. Mana, ọ pụtaghị na mkpụrụ osisi efunahụla ihe erimeri ya. N'agbanyeghị ụdị mkpụrụ ya, mkpụrụ osisi ka bara uru maka ahụ gị, nke kọleji Cornell University College of Human Ecology na-akwado. ^[abụọ] .

Mkpụrụ osisi bara ụba na potassium, manganese, fiber, copper, vitamin C, vitamin B6 na biotin, mkpụrụ osisi ahụ nwere ike inye aka gbochie ụkwara ume ọkụ, ọrịa kansa, ọbara mgbali elu, ọrịa shuga, ọrịa obi, yana nsogbu nri. ^[3] . Ndị a niile bụ ụdị ọdabara maka overripe banana yana. Yabụ, oge ọzọ ị ga-ahụ ntụ aja aja na mkpụrụ osisi ahụ, atụfula ya! N'ihi gịnị? Gụọ n'ihu.

Ozi Nutritional Of Overripe Banana

N’agbanyeghi na o nweghi ihe oriri ya na nke banana chara acha, banana gabigara uru bara uru. Ihe ndị dị mgbagwoju anya dị na banana mgbe ọ ghọrọ overripe na-agbanwe site na stachi gaa na sugars dị mfe. Kalori ọdịnaya na-adị otu, na mmiri na-soluble vitamin, dị ka vitamin C, folic acid na thiamine, na-na-ebelata ^[4] .

Health Uru Of Overripe banana

A na-ahụta nri zuru oke n'ụwa, banana na vitamin na nri na-edozi. Akwukwo achicha na-enye otutu nri nke aru choro maka oru kwesiri.

1. Na-egbochi mmebi cell

Ọgaranya na antioxidants, na-eri ihe overripe banana na-egbu oge mmebi nke mkpụrụ ndụ nke mmebi dị n'ime na mkpụrụ ndụ radikal. Nke a na-enye aka n'ibelata ihe egwu nke ọrịa ^[5] .

2. Na-ebelata obara obara

Unere dị oke elu nwere potassium na obere sodium. Consumption consumptionụ ihe ọ canụgularụ mgbe niile nwere ike inye aka n'ịchịkwa ọbara kwesịrị ekwesị na ikpochapụ ihe mgbochi ọ bụla na akwara. Enyemaka a na - egbochi ọrịa strok na nkụchi obi, ka sistemu ọbara gị na - arụ ọrụ nke ọma ^[6] .

3. Na-eme ka obi jọrọ njọ

Mkpụrụ osisi na-eme ka antacid mgbe ọ gafere. Mkpụrụ osisi aja aja na-ekpuchi mkpụrụ osisi na-enyere aka mee ka iwe ahụ dị jụụ ma nye aka enyemaka ^[7] .

4. Na-egbochi anaemia

Ọgaranya na iron, iri oke unere pụrụ inye aka mee ka ogo ọbara gị bawanye. Ọ bụ otu n'ime ọgwụgwọ kachasị mma maka ịgwọ anaemia ^[8] .

5. Na-ewelite ume

Nnukwu carbohydrate na shuga dị na unere na-eme ihe dị ka ike ume ^[9] . Iri unere abụọ gabiga ókè nwere ike inye gị ike zuru ezu iji mee mgbatị ahụ dị nkeji 90. Obi adighi gi nma? Jidere unere otu ma ọ bụ abụọ overripe.

6. Na-egbochi ọrịa kansa

Otu uru bara uru nke banana karịrị akarị bụ ikike ọ na-alụso kansa. Ọchịchịrị gbara ọchịchịrị nke na-apụta na akpụkpọ banana mgbe ọ ghọrọ nnukwu ihe mepụtara Tumor Necrosis Factor (TNF), ihe nwere ike igbu kansa na mkpụrụ ndụ na-adịghị mma ^[10] .

ngwọta arụrụ n'ụlọ maka ọdịda ntutu

7. Mma obi obi

Dịka e kwuru na mbụ, unere buru oke ibu nwere potassium na obere sodium, nke nwere ike ịba uru maka ijikwa ọkwa cholesterol gị. Ihe eriri dị na mkpụrụ osisi na-enye aka n'ibelata ihe egwu nke ọrịa obi, yana ọla kọpa na iron na-enyere aka melite yana ịchekwa ọnụọgụ ọbara na hemoglobin ^{iri na otu} .

8. Jikwaa ọnya

Unere bụ otu mkpụrụ osisi kacha baa uru na naanị mkpụrụ osisi onye ọnya nwere ike rie n'echegbughị onwe ya gbasara nsogbu ọ bụla. Ọdịdị dị nro nke unere, kpuchie afọ gị ma gbochie acid ịba ụba ọnya ahụ ^[12] .

9. Na-enyere afọ ntachi aka

Ọgaranya, eriri overripe bụ azịza kasịnụ maka ịnweta enyemaka site na afọ ntachi. Ha na-achịkwa eriri afọ gị, na-eme ka ọ dị mfe maka mkpofu ịpụ na sistemụ gị ^[13] . Ha na-emekwa ka nri gbarie gị.

10. Oke ọrịa PMS nwere oke

Vitamin B6 na mkpụrụ osisi ahụ bara uru n'ịgwọ mgbaàmà PMS. Nnyocha dị iche iche egosila mmetụta vitamin B6 nwere na mbenata mgbaàmà nke ọrịa premenstrual ^[14] .

11. Na-agwọ ịda mba

Ugo elu nke tryptophan na unere overripe na-eme ka serotonin na oriri. Serotonin, n'aka nke ya, na-enyere gị aka inwe mmetụta dị mma ma na-eme ka usoro ụjọ gị dị jụụ, si otú ahụ na-eweli ọnọdụ gị na ịnọgide na-enwe ọnọdụ ọnọdụ ahụike dị mma ^{iri na ise} .

Ezi ntụziaka nke overripe banana

1. banana oatmeal nri ụtụtụ smoothie

Efrata ^[16]

& frac14 cup otis
& frac34 iko mmiri ara ehi
1 tablespoon obere abụba ahụekere butter
1 overripe banana, bee n'ime obere iberibe
4-5 akpụrụ mmiri

Ntụziaka

Gbakwunye oatmeal, mmiri ara ehi, bọta ahụekere, banana overripe, na akpụrụ mmiri ice na blender.
Gwakọta ihe dị ka nkeji 1 ruo mgbe ọ ga-eji ire ụtọ.

2. Paleo banana zucchini muffins

Efrata

1 iko shredded zucchini (site na 1 ọkara zucchini)
& frac12 cup mashed banana (site na 1 ọkara overripe banana)
& frac34 iko obere cashew butter
& frac14 cup dị ọcha maple sirop
2 àkwá
1 teaspoon vanilla wepụ
& frac12 iko ntụ ọka oyibo
1 teaspoon mmiri soda
& ngaji ngaji ngaji 14

Ntụziaka

Kpochapu oven na 350 Celsius F.
Afanyekwa na shredded zukini nke ngafe mmiri na mpempe akwụkwọ.
Na nnukwu efere, gbakwunye zucchini, unere, obere butter butter, butter syrup, àkwá na vanilla.
Gwakọta ruo mgbe ọ ga-adị mma ma jikọta ya.
Na-esote, tinye ntụ ọka oyibo, soda na nnu.
Gwakọta ruo mgbe agwakọtara.
Ime ruo minit 22-27 ma ọ bụ ruo mgbe ezé ezé na-apụta dị ọcha na elu nke muffins ahụ bụ naanị aja aja aja ntakịrị.

3. Chia, quinoa na banana granola mmanya

Efrata

1 Iko otinyere-free gluten
& frac12 iko egheghi quinoa
2 tablespoons chia mkpụrụ
& ngaji ngaji ngaji 14
1 teaspoon cinnamon
2 overripe unere, gweriri
& frac12 teaspoon vanilla wepụ
& frac14 cup Olee ihe atụ chopped almọnd
& frac14 cup chopped pecans
⅓ cup of dried mkpụrụ osisi
& frac14 iko eke, obere abụba creamy almọnd bọta
2 tablespoons mmanụ a .ụ

Ntụziaka

Kpochapu oven na 350 Celsius F.
Weta pan pan na mpempe akwụkwọ iji gbochie ogwe ndị ahụ ịrapagidesi ike.
Na efere, jikọta ọka oat, quinoa na-enweghị esi sie, mkpụrụ osisi chia, nnu na pawuda.
Ghichaa na mashed banana na vanilla.
Tinye na almọnd, pecans na mkpụrụ osisi a mịrị amị.
Debe obere ite n’elu obere oku.
Tinye na butter almond butter na mmanụ a honeyụ na nwuo ruo mgbe ọkụ na almọnd butter gbazee.
Tinye ya na ngwakọta mmanya granola ruo mgbe agwakọtara ya.
Wunye n'ime pan a kwadebere wee jiri aka ma ọ bụ jiri ihe tụọ ala siri ike.
Ime maka minit 25 ma ọ bụ ruo mgbe nsọtụ gbanwere aja aja.
Kwe ka ọ dị jụụ kpamkpam tupu ị banye n'ime Ogwe.

Akụkụ Mmetụta Of Overripe Banana

N'ihi oke ọdịnaya shuga ya, a naghị atụ aro banana overripe maka ndị ọrịa shuga ^[17] .

Lelee Nkọwa Akwụkwọ

[1]Adeyemi, O. S., & Oladiji, A. T. (2009). Ngwakọta ngwakọta na banana (Musa ssp.) Mkpụrụ osisi n’oge chara acha. Akwụkwọ akụkọ Afrika nke Biotechnology, 8 (5).
[abụọ]Hammond, J. B., Egg, R., Diggins, D., & Coble, C. G. (1996). Mmanya na unere. Nkà na ụzụ bioresource, 56 (1), 125-130.
[3]Marriott, J., Robinson, M., & Karikari, S. K. (1981). Starch na mgbanwe shuga n’oge chara acha nke osisi na unere. Akwụkwọ akụkọ nke Science of Food and Agriculture, 32 (10), 1021-1026.
[4]Lyte, M. (1997). Nweta nke nje na-akpata gram-ọjọọ site na neurochemical nwere banana (Musa x paradisiaca) extracts. FEMS microbiology leta, 154 (2), 245-250.
[5]Pongprasert, N., Sekozawa, Y., Sugaya, S., & Gemma, H. (2011). Ọrụ na usoro nke omume nke UV-C hormesis na mbenata nrụgide oxidative cellular na nsonaazụ chilị nke banana mkpụrụ osisi. Akwụkwọ bụ International Research Research Journal, 18 (2).
[6]Kumar, K. S., Bhowmik, D., Duraivel, S., & Umadevi, M. (2012). Omenala na ogwu nke banana. Akwụkwọ nke Pharmacognosy na Phytochemistry, 1 (3), 51-63.
[7]Koufman, J., & Stern, J. (2012). Ntucha acid: akwụkwọ nri nri reflux & ọgwụgwọ. Simon na Schuster.
[8]Agba aja, A. C., Rampertab, S. D., & Mullin, G. E. (2011). Ntuziaka nri dịnụ maka ọrịa Crohn na ọnya afọ. Nyocha ndị ọkachamara banyere gastroenterology & hepatology, 5 (3), 411-425.
[9]Friday, F. F. Udi Archives: unere.
[10]Luckow, T., & Delahunty, C. (2004). Ndị na-anabata nnabata mmanya oroma nwere ihe arụ ọrụ. Nri International, 37 (8), 805-814.
iri na otuAurore, G., Parfait, B., & Fahrasmane, L. (2009). Unere, akụrụngwa maka ịme nri ngwaahịa. Nddị na Science Science & Technology, 20 (2), 78-91.
[12]Vosloo, M. C. (2005). Ihe ụfọdụ na-emetụta mgbaze nke glycemic carbohydrates na nzaghachi glucose ọbara. Akwụkwọ nke Sciences Consumer, 33 (1).
[13]Vu, H. T., Scarlett, C.J., & Vuong, Q. V. (2018). Phenolic ogige n'ime banana bee na ha nwere na ojiji: a review. Akwụkwọ nri na-arụ ọrụ, 40, 238-248.
[14]Hettiaratchi, U. P. K., Ekanayake, S., & Welihinda, J. (2011). Ngwakọta kemịkal na nzaghachi glycemic na ụdị banana. Akwụkwọ akụkọ ụwa nke sayensị na nri na-edozi ahụ, 62 (4), 307-309.
iri na iseSoto-Maldonado, C., Concha-Olmos, J., Cáceres-Escobar, G., & Meneses-Gómez, P. (2018). Nyocha nke uche na glycemic index nke nri mepụtara na ntụ ọka site na dum (pulp na bee) overripe banana (Musa cavendishii) discards. LWT, 92, 569-575.
[16]Chụ nta, J. (2018, Jan 18). 13 Ezi ntụziaka maka ahụ ike gafee oke banana [Blog post]. Weghachiri na http://www.healthy-inspiration.com/13-healthy-recipes-to-use-up-overripe-bananas/
[17]Okenye, C. (2004). Ayurveda maka ọrịa shuga mellitus: nyocha nke akwụkwọ biomedical. Usoro ọgwụgwọ ọzọ na ahụike na ọgwụ, 10 (1), 44-95.