Bananas Calories and detailed nutritional values
Bananas Calories and detailed nutritional values
Other names: -; English name: banana; German name: bananas; Latin name: musa sapienta, M. nana, M. paradisiaca.
Banana is a perennial plant that belongs to the family of lilies and orchids. Its tree can grow over 8 meters in height, on top of which are large green leaves. A branch with fruits grows between the green leaves. Before the fruits are formed on that branch a yellow bloom is created. 30-90 cluster-shaped fruits grow on one branch.
Bananas were cultivated as far back as 4000 years ago when they were first mentioned in Malaysia. From there, by the 15th century, they had spread throughout the world.
The largest producers of bananas are: Costa Rica, Mexico, Ecuador and Brazil.
One banana weighs about 100 grams on average and is about 16 cm long. The contents inside the rind are eaten, which is beige in color while the rind is yellow. Green bananas can be rubbery. However, not all bananas are necessarily yellow because there are many species.
Ripe dried bananas can also be used to make flour. During the production of flour, the characteristic taste of banana remains. Banana flour is most commonly used in the food industry.
It is not just a nutritious fruit. Livestock and animal feed are produced from banana trees, bark and leaves.
Greener bananas are richer in starch, while more mature ones are richer in sugar.
Bananas - Detailed nutritional values
For a banana we can say that it is a real little miracle and arguably the biggest store of energy when we talk about fruit. Thanks to that, today it is the most popular fruit among top athletes, and it is especially popular with tennis players and athletes. That this role and reputation that it has is not undeserved is shown by numerous researches that have shown that just consuming two bananas a day is enough for 90 minutes of hard work, so it is not surprising that it has a reputation among athletes.
In addition, it contains tryptophan, which converts the body into serotonin, which is known to have an effect on relaxation and improving mood, which significantly contributes to the treatment of stress. But these are not all its benefits, so we can list only some of them, and they are:
- is useful in the fight against anemia;
- reduces the risk of high blood pressure and stroke;
- helps to establish the normal function of the chair;
- calms the nervous system thanks to the high amounts of B vitamins it is rich in.
In addition to being a source of energy, banana is a very high-quality source of potassium, which helps fight muscle spasms, and in the elderly, according to new research, it can also prevent the deterioration of muscle mass.
And when we know that compared to the apple, which is considered the most respectable fruit, it has a convincing victory given that it has four times more protein, twice as many carbohydrates, three times more phosphorus and even five times more vitamin A, we can only say that a banana is real the queen among the fruits.
The glycemic index of bananas is 77, which includes it in the group of foods with a high glycemic index, so people who are in the process of losing weight should limit their consumption of bananas.
Bananas are harvested in their homeland while they are still green. By the time they reach Europe, the fruits are ripening. If you buy green bananas you can leave them for a couple of days at room temperature to take on their characteristic yellow color and uku. If they stay longer, bananas start to decay and then they get a characteristic dark color.
Purchase and storage
Generally good bananas should be firm, yellow with slightly brown spots on the skin or green-yellow without dark spots on the skin.
Bananas are best stored in the refrigerator. You can freeze them by peeling bananas and mashing them into a porridge, then packing them in bowls or plastic bags. If you want them to preserve their color in the freezer, you can squeeze a few drops of lemon juice with each banana. Once frozen, bananas can be stored for a couple of months.
You can also dry bananas and keep them dried. Dried bananas are also available for purchase when used as snacks or as an addition to breakfast cereals.
Impact on health
Bananas are rich in potassium. Potassium is a very important mineral that regulates blood pressure, regulates the work of the heart, blood cells and the work of nerves and muscles. Research has shown that eating foods rich in potassium, magnesium and fiber greatly reduces the possibility of heart attack. As they very rarely cause allergies and are a great source of energy, they are extremely suitable for small children and athletes.
Ripe bananas have a beneficial effect on the work of the stomach, and help restore the protective mucus in this organ. The well-known bacterium Helicobacteria Pylori does not tolerate compounds produced by digestion of bananas. Bananas are also an excellent source of pectin and soluble fiber and are therefore extremely good for regulating bowel function. Bananas help absorb calcium and are therefore extremely suitable for the diet of people with osteoporosis.
In some tropical countries, bananas are a staple food, and in our food culture a nutritious snack or fruit supplement to a particular meal. Because it tastes exceptional, it is on the menu of all generations.
Unfortunately, we offer only some of the many types of bananas and we can not, for example, enjoy small, green bananas that taste like lemon, or reddish orange flavor. This practical fruit with a "zipper", available wherever you are, provides a wealth of carbohydrates and ensures rapid satiety. It is rich in simple sugar, the monosaccharide fructose, which is why it is a fast source of energy. This explains why many athletes, especially tennis players, often reach for a banana during a match.
Bananas go a long way from harvesting to our tables, but they can be picked while they are still green. From ship to truck refrigerators they are delivered to special maturation chambers. Within a period of up to seven days, they turn yellow, arrive on store shelves and end up in our fruit bowls.
The saying that good things come in a small package can also be applied to a banana. With approximately 105 kcal and virtually fat-free, it can prolong the time between two meals, providing the body with potassium, some iron and vitamins A, C and B6 (pyridoxine) .
Banana contains tryptophan , an amino acid that the body converts into serotonin, known to relax us, improve our mood and generally make us feel happier.
It also contains a large amount of potassium, which is vital for muscle contraction and the proper functioning of the nervous system. The main role of potassium is to maintain the function of cell walls, provided that the amount of potassium and sodium must be harmonized, because potassium remains in the cells and sodium outside them. Another important task of this mineral is to maintain the concentration and action of magnesium, a mineral unusually important for the heart. If the level of one of them in the blood is low, it is very likely that the level of the other will also be low. Maintaining cellular balance with an emphasis on potassium, is one of the main strategies in the fight against heart and cancer. Potassium is also fundamental to the optimal energy state of the body. Insufficient potassium in the body can lead to heart problems, a state of general physical weakness, fatigue and irritability. People who over-consume salty foods should pay special attention to sufficient potassium intake, as otherwise the balance of potassium and sodium in the body could be disturbed. This is supported by the conclusion of a study published in the New England Journal of Medicine that eating bananas in the daily diet can reduce the risk of heart attack by almost 40 percent. General weakness and fatigue are the most common indicators of potassium needs. Heavy physical work or strenuous sports activity requires the restoration of potassium, which, with the addition of magnesium, completely compensates for depleted body reserves, restores muscle tone and restores physical condition. that taking bananas in your daily diet by almost 40 percent can reduce your risk of heart attack. General weakness and fatigue are the most common indicators of potassium needs. Heavy physical work or strenuous sports activity requires the recovery of potassium, which with the addition of magnesium completely compensates for depleted body reserves, restores muscle tone and restores physical condition. that taking bananas in your daily diet by almost 40 percent can reduce your risk of heart attack. General weakness and fatigue are the most common indicators of potassium needs. Heavy physical work or strenuous sports activity requires the restoration of potassium, which with the addition of magnesium completely compensates for depleted body reserves, restores muscle tone and restores physical condition.
One medium-sized banana contains the same amount of pectin as a medium-sized apple, which classifies it as a food that helps lower high blood cholesterol.
In case of elevated blood triglycerides, bananas are not a desirable food. They are not recommended for people with kidney disease or those who need to reduce their dietary potassium intake.
Bananas also find a place in the diet of diabetics, noting that you should choose greens and slightly less (approximately 60 g), which is one unit of serving fruit according to the ADA system (American Diabetes Association).
Due to its alkaline action (leaching), bananas are also recommended for people who overeat meat and meat products, which contributes to the general increase in acidity in the body.
The role of bananas in nutritional therapy has also been scientifically proven. It stimulates the proliferation (proliferation) of cells in the gastric mucosa and triggers the release of a protective layer of mucus, which instantly covers the stomach wall, preventing increased secretion of hydrochloric acid.
Because it contains very small amounts of calcium and phosphorus, it can also be included in the diet of people with elevated levels of parathyroid hormone in the blood.
It is easily digestible and rarely causes allergic reactions, making it an ideal food for children and fast food for everyone who is in a business hurry.
Alone or in combination
Banana mixed with milk, oatmeal with the addition of soy protein and whey is a quick breakfast in liquid form (shake) that provides all the necessary nutrients. It could be said that it is an ideal breakfast.
After we peel it, we have to eat it quickly, because otherwise oxidation occurs (the fruit takes on a brown color), and the vitamins are broken down. If we use it for desserts, cake creams or just as a smoothie, it is recommended to drizzle it with lemon juice, in order to have an antioxidant effect (vitamin C from lemon prevents the oxidation process).
We can conclude that a banana is the perfect food and if by any chance you find yourself on a desert island, you would need two things to survive: water and a banana tree.
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