Bananas are extremely versatile in recipes, even replacing ingredients like sugar, refined oils, processed flours, and more, so it serves to be consumed in myriad ways. We will now see the benefits of banana, exploring exactly what it is, what properties stand out, and many tips:
What is banana for? Bananas are sources of essential vitamins and minerals, including potassium, magnesium, fiber, and more. The benefits of banana make it an ideal food for athletes and those who exercise regularly, because of the high concentration of carbohydrates that regulate the body's energy levels. Carbohydrates are a quick source of energy absorption before training and recompense the vital energies in the post-workout. By containing a relatively high amount of sugar and carbohydrates but virtually no protein or fats, bananas can quickly raise blood sugar levels, which is great for people in general, especially when consumed before and after exercise sessions, but should be consumed with care by diabetics.
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By containing a relatively high amount of sugar and carbohydrates but virtually no protein or fats, bananas can quickly raise blood sugar levels, which is great for people in general, especially when consumed before and after exercise sessions, but should be consumed with care by diabetics.
Nutritional properties of banana Values for an average banana,
weighing 100 grams
0.33 g of fat
23 g of carbohydrates
13 g of sugar
1 g protein
3 g of fibers
Banana contains no cholesterol. It is also a very rich source of potassium, manganese, vitamin C, copper and vitamin B6. Below we will see the ten main benefits that the banana consumption brings to the organism due to the concentration of these and of the other nutrients that it contains. Read more http://www.taniadamasceno.com
10 Benefits of Banana We will now look at the properties of banana for fitness and health. Read more http://www.taniadamasceno.com/blog
1-Affordable, easy-to-carry and low calorie food
An average banana contains about 100 calories and is full of nutrients and fiber so it can be a great snack especially for those who exercise or diet to lose weight. By containing high amounts of fiber and a high water content, one of the benefits of banana is to help you feel satiated and keep you away from caloric foods between meals.
To slow the release of sugars into the bloodstream, associate the banana with a source of healthy protein, such as nuts, peanut or almond butter, or protein powder. So the snack gets more satisfying and you avoid glucose spikes throughout the day. The banana is easily transportable and does not need to be refrigerated. It can always be on the desk, in the backpack of the gym, or even in the car as an option to stave off hunger between meals. Read more http://www.taniadamasceno.com/blog
2-Improves brain, skin and bone health
Banana can benefit your brain, skin and bones because it contains manganese and vitamin C. A banana contains sixteen percent of the amount of manganese your body needs daily, and about fourteen percent of vitamin C. Vitamin C helps in production of collagen, an important structural component that maintains the appearance and elasticity of the skin to keep it healthy. Manganese also contributes to the production of collagen, an important structural component that maintains the appearance and elasticity of the skin. And also as an anti-inflammatory and antioxidant, two important properties that serve to retard natural aging, since they reduce the oxidation of the cells caused by free radicals. Studies have shown that manganese can also help improve overall brain function and prevent diseases, including epilepsy and Parkinson's disease. Some animal studies have shown that low levels of manganese the body contributes to bone weakness, which can lead to diseases such as osteoporosis.
3-Helps in the prevention of kidney cancer
By being a good source of vitamin C, bananas can help fight the formation of free radicals that can cause cancer. Swiss researchers have developed a study in which they found that the high levels of antioxidants present in bananas may be helpful in preventing kidney cancer in women. According to this study, women who eat four to six bananas a week reduce their risk of developing kidney cancer in half.
Being a great source of potassium, bananas are highly prized by athletes for the prevention of muscle cramps. Research has shown that the low level of potassium in the body can contribute to the risk of cramp. A recent study cites that consuming one or two bananas before one hour of exercise can keep blood potassium levels higher even after training.
Bananas can help overcome depression because of the high levels of tryptophan. Tryptophan is an amino acid that, when ingested, converts the body into serotonin, a brain neurotransmitter that regulates mood and promotes feelings of well-being. In addition, the vitamin B6 present in banana can aid in the quality of sleep, while magnesium helps relax the muscles. The banana also has antioxidants that regulate the release of dopamine in the brain, another booster for mood maintenance.
6-Improves digestive health
Each banana contains about three grams of fiber, approximately 10% of the total fiber that a person should ingest daily. The fibers help prevent constipation, flatulence, and other unwanted digestive symptoms. Fibers also help regulate bowel functions because they bind to the waste and toxins inside the digestive tract, helping to eliminate them out of the body. In addition, bananas are easy to digest and can help prevent cases of diarrhea since the potassium it contains facilitates balance and water retention in the intestine, avoiding dehydration.
7-Helps in weight loss
Weight loss is not one of the benefits of banana that usually comes in mind when we think of fruit. But in fact eating banana is an interesting option for those who need to lose weight. They are naturally sweet and can help reduce the body's sugar cravings. An average banana has about a quarter of the calories you would eat if you opted for a chocolate bar. In addition, about half the fiber content of the banana is soluble, that is, when it reaches the digestive tract, it absorbs water and slows digestion. The food stays longer in the stomach making you feel satisfied for longer. Eating a banana before meals will be less likely to overeat when the food reaches the table. One only needs to be careful with the amount since bananas are rich in carbohydrates.Increases body energy after training
8-Increases body energy after training
Bananas are a great snack and serve to be consumed before and also immediately after the workout. They provide enough carbohydrates and nutrients to give energy before exercise and also contain sugars that can reach the worn muscle tissues and restore their glucose stores, which help repair damaged muscle fibers. Instead of relying on treats or isotonic drinks during the time of exercise fatigue, eat a banana. With just 100 calories, the banana is great before or after workout too because it is a complete food and does not contain processed or artificial ingredients like many options offered at the academies.
9-Improves eye health
Bananas have vitamin A. The term "vitamin A" refers to a number of compounds, including beta-carotene and alpha-carotene, fat-soluble vitamins that are vital to protecting the quality of eyes and vision. These compounds preserve the membranes that surround the eyes and make up one of the proteins that aid in the processing of light by the cornea. Adequate intake of vitamin A also decreases the risk of night blindness.
10-Good for the heart
Bananas serve to improve heart health because they are rich in potassium, a mineral that conducts electricity, necessary for the stability of the heart. According to the FDA, the American department that controls food quality and medications, high potassium and low sodium content in bananas also help protect the cardiovascular system against increased blood pressure, heart attack and stroke.
EXTRA CARE Some precautions when consuming fruit
Banana consumption can cause allergic skin reactions in sensitive people. Among the most common symptoms are: redness, rashes and itching. Some people with fruit intolerance may also have an oral allergy where symptoms may include rashes and swelling around the mouth or throat within hours of ingestion. Other allergic reactions already related to banana consumption in sensitive people were urticaria and gastrointestinal symptoms such as nausea, vomiting and diarrhea
There are contradictory opinions as to whether the benefits of banana are good for diabetics or not. It is true that bananas are rich in starch and sugar, and therefore one can expect them to cause a large increase in blood sugar. But because of its low glycemic index, bananas should not raise blood sugar levels almost as much as some other carbohydrate-rich foods. However, after eating foods rich in sugar and carbohydrates, diabetics should always make sure to monitor their blood sugar levels carefully. In a different view, people sometimes seem to consider banana consumption a risk factor for constipation, while other studies indicate that bananas may actually have an opposite effect, at least in some people. In conclusion, banana consumption does not appear to have any serious adverse effects, at least not when consumed in moderation---------------
About banana SKIN
There has been a time when the banana peel was taken as poison, but this myth has already fallen to the ground. Research shows that the banana peel is full of nutrients. Nutritionist Laura Flores of San Diego states that "It contains high levels of vitamin B6 and B12, as well as magnesium and potassium. The banana peel also contains a bit of fiber and protein. " According to the American Journal of Biochemistry and Applied Biotechnology, banana peel has "many bioactive components such as phenols, carotenoids and others."
In cultures where the bark of this fruit is already more appreciated, it is served mixed with other fruits in the vitamins, or cooked and fried. The ripe banana peels are sweeter. Just be careful to wash them well to get rid of the pesticides they can bring.
In case you are stung by an insect and develop a hives, rub the inside of the banana peel to relieve itching and irritation. - For a quick shine on shoes and leather bags simply rub the inside of the banana peel and then polish with a dry cloth.
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