Bananas are one of the world's most popular fruits and are favoured by their soft taste and their natural sweet taste. Yet this ordinary fruit contains many health secrets that you did not expect. Bananas have much more potential than you think. And then we're going from nutrients, science to health advice, to a full analysis of the possibilities that bananas offer you。
I. Energy complementation: natural energy bars
Focus 1: natural sugar provides energy support
The natural sugar of bananas (mainly glucose, jelly and sugar) is easily absorbed in humans and does not place a significant burden on the stomach. Thus, bananas are often called “natural energy sticks”. A study conducted by the united states department of agriculture (usda) found that each 100 grams of bananas contained approximately 22 grams of carbohydrates. Equivalent consumption before or after exercise helps to provide rapid energy supplementation. This is why many athletes have listed bananas as a food supply。
Recommendation: a banana can be eaten 30 minutes before or after exercise to supplement energy while reducing the risk of muscle fatigue。
Ii. Affluent potassium element: cardiac health assistant
Focus 2: potassium content or good for heart health
Potassium in bananas is considered an important safeguard of heart health. According to the chinese institute of nutrition, potassium can help balance body fluids, regulate blood pressure and help reduce the burden on the cardiovascular system. The potassium content per 100 grams of bananas is about 350 mg, or about 10 per cent of the human daily recommended intake. This suggests that a modest amount of bananas may support cardiovascular health。
Recommendation: the daily intake of appropriate amounts of bananas by adults may help maintain the balance of potassium intake, but be careful that there is no substitute for other food。
Food fibre: or contributes to intestinal health
Focus 3: diet fibres or intestinal worms move
Diet fibre is another important ingredient in bananas. In china, inadequate fibre intake is a common problem. Bananas, however, contain approximately 2. 6 grams of dietary fibre (per 100 grams), especially soluble diet fibres (if glue) or can contribute to intestinal creeping and ease constipation problems. The world health organization (who) has recommended that adults need 25 to 30 grams of dietary fibre per day, and bananas provide convenient options in this regard。
Recommendation: bananas with food such as full grains and vegetables can increase dietary fibre intake more comprehensively。
Iv. Vitamin b6 abundance or emotional control agent
Focus 4: vitamin b6 or contributing to emotional improvement
Bananas contain rich vitamin b6, which plays a role in human synthetic neurotransmitters such as dopamine and serotonin. According to the american psychological association, vitamin b6 intake may be associated with emotional stability, while bananas provide a more abundant source of b6. Adequate consumption, or support emotional regulation。
Recommendation: bananas can be appropriately added to breakfast or snacks to ease fatigue and improve mental state。
V. Antioxidation constituents: potential antioxidation effects
Focus 5: antioxidants or help to counter free radicals
Bananas also contain antioxidation components, such as vitamin c and phenol, which may help to combat free radicals and protect cells from oxidation. According to data from the china food and nutrition institute**, vitamin c intakes have been instrumental in increasing immunity and promoting adhesive protein synthesis。
Recommendation: bananas can be used as part of the fruit in the daily diet to enrich the intake sources of vitamins and antioxidants。
Fulfillment of blood sugar: or suitable for some population
Focus 6: bananas in appropriate quantities or helping to stabilize blood sugar
Although the sugar content of bananas is not low, because of its high fibre content, the blood sugar generation index (gi) is in the range of 50-60, which is moderate and is edible or does not cause a sudden rise in blood sugar. For the diabetic population, bananas can be ingested as fruits, depending on their circumstances。
Recommendation: bananas should be matched with low-gl foods such as nuts and yogurt to reduce blood sugar volatility。
Nutritional composition and accessibility: ideal side fruit
Focus 7: affordable, portable, suitable for busy people
Bananas are very easy to use as non-skinned, non-damaged fruit. Data from the american health institute show that bananas can be kept for two to seven days in a non-freeze environment. It is easy to carry and becomes a healthy alternative to urban life。
Recommendation: during breakfast or overtime, bananas can be carried to cope with short-term hunger and reduce the intake of high-fat sugar snacks。
The health benefits of bananas are well supported by scientific data. Bananas can have a positive impact on the heart, intestinal and mental health as fruits rich in a variety of nutrients, including potassium, vitamin b6, and diet fibres。
