Iyi inopisa mushanyi yakambomira kurega kuve yakajeka patafura yedu. Iye zvino mabhanana anotengeswa kunenge kwese kwese, uye mutengo iwoyo unopfuura kudhura. Kune vakawanda, akava imwe yezvokudya zvake zvaidiwa zvikuru. Zvisinei, havasi vose vanofunga kuti izvi, zvechokwadi, zvinobatsira zvipembenene zvezvibereko ndeimwe yevanonyanya kuratidza mumiriri wezvibereko. Semuenzaniso, "chiedza" saladi yebhanana yakasvibiswa neyakiti yakagadzika, maererano nehuwandu hweakoriyori, ichakwevera kunyange kupfuura pekapu yemapatata yakasvibiswa (kuenzanidza - mumutambo wepanyama, wakagadzirirwa muhutu nemukaka, unenge anenge 90 kilocalories, mubhanhanji salad - 100-110 kilocalories). Zvisinei, mukudzivirira bhanana, inofanira kutaurirwa kuti mushure meiyi saradhi, haichazodiwi kwenguva refu-iyo glycemic index (a parameter inoratidza kuti nokukurumidza shuga yeropa inokwira sei mushure mokudya chimwe chigadzirwa) ichava inenge makore makumi manomwe, asi mune mbatata yakasviba ndeye - 90.
Panyaya iyi, hazvizove zvakakosha kuwana zvokudya (mapuroteni, mafuta, makhahydrates) uye simba rinokosha (calorie content) yebhanana.
Kuumbwa kwebhanana - mapuroteni, mafuta, marhydrates, uye caloric kukosha
Tsvina yebhanana ine:
- mapuroteni - kusvika ku5%;
- mafuta - 0,5%;
- carbohydrates - 20-30%, pakati peiyo ma carbohydrates ari nyore, kunyanya sucrose, 5-8% chete ndeyevakakanyika makhahydrates;
- mvura - 65%.
Sezvo zvinogona kuonekwa kubva pane zvataurwa pamusoro apa - bhanana ndiyo inotyisa yemakrohydrates , kunze kwekuti, ine potasium yakawanda (inenge 350 mg) uye yakakodzera magnesium (42 mg), iyo inoita kuti ive yakanakisa yekudya mushure mekunyanyisa muviri, kusabvumira kuti iite simba, asi uye kudzorera kushandiswa kwe electrolytic mumuviri.
Mukuwedzera, 100 g yebhanana yakakura ine:
- vitamini uye provitamin A - kwete zvikuru, inenge 2% yemaitiro ezuva nezuva emunhu. Nenzira, pakutsvaga, ikozvino, kuzivikanwa kwebhanana tsvuku, beta-carotene inowona katatu kupfuura inonzi yellows yaanoziva kwatiri;
- mavitamini eboka B - kunyanya
zvakawanda mavitamini B6, izvo zvinokonzera basa remisungo, zvinobatsira kubvisa cholesterol kubva mumuviri, kunoderedza ngozi yekutapukidza chirwere cheshuga; - vitamini C - 11% yehuwandu hwemazuva ose hunoda;
- vashoma mavitamini E uye PP;
- iyo yakawanda yemhando yakadaro yakadai sean manganese (14% yehuwandu hwezuva nezuva), iyo inofanirwa kuti ive nehutachiona hwakasimba uye mafungiro akanaka;
- amino acid tryptophan, iyo inenge yakasvibiswa yekushandiswa mumuviri wedu, iyo inonzi "hormone of mufaro" serotonin.
Simba rinokosha rebhanana rine 96 kilocalories kune 100 g yezvigadzirwa.