Bananas have a bad reputation because they contain a lot of calories and carbohydrates, but they are actually one of the best foods we know - both for health and for weight conservation. Eating a banana a day will give your body valuable ingredients, so do not delay and save yourself with bananas. See what you still need to know about this fruit:
Nutrients • 105 calories • 27 grams of carbohydrate • 1 gram of protein • 0 grams of saturated fat • 3 grams of fiber • 14 grams of sugar • 422 milligrams of potassium (12% of the daily dose) • 32 milligrams of magnesium (8% of the daily dose) • 10.3 milligrams of vitamin C (17% of the daily dose) • 0.433 milligrams of vitamin B6 (20% of the daily dose)
Health Benefits All of these vitamins and nutrients can do a lot for your body and consciousness. You get these benefits with every banana you eat: • Lower blood pressure: Magnesium and potassium help. • Healthier heart: Lower blood pressure reduces the risk of heart disease. • Stronger bones: Potassium helps against osteoporosis and magnesium plays a role in bone formation. • Better digestion: Bananas provide about 12% of the required daily fiber intake. • Sharper mind: Vitamin B6 can help prevent cognitive decline and reduce mood changes associated with premenstrual syndrome. Once you know the basics, it is time to answer your questions.
How Much Can I Eat and What Should I Consume? One banana per day is enough to reach the health benefits. We like to eat bananas both alone and in combination with a source of protein and healthy fats: • bananas and nuts or nut oil; • sliced banana with low-fat yogurt; • Banana peel and troubles; • frozen banana dipped in chocolate; • Homemade ice cream with banana.
But do they not contain much sugar? Although a banana contains about 14 grams of sugar, it also supplies us with many other vitamins, minerals and valuable nutrients. In addition, the fibers in it help slow down the absorption of sugar, which prevents the blood sugar (and the mandatory subsequent drop).
Do you have too many calories for a diet? It is true that if you pass your personal limit on calories, it will result in weight gain, but bananas can hardly be the cause. With 100 calories and fewer grams of fat in one banana, they are definitely a good choice for every day.
s it okay to eat them before workout? Bananas are an easily digestible source of carbohydrates - the preferential "fuel" for training. They are lightweight for the stomach that will not weigh you while you are doing sports. You can combine banana with a source of protein like peanut butter to reload your glycogen after a workout. As a bonus, bananas can replace potassium, lost in sweat during training.
source:dama.bg