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Healthcare

Why is it worth eating bananas?

1. Banana is a natural bar 

How many calories does a banana have? One medium banana (about 120 g) provides only 116 kcal. It is a great pre-workout snack, as well as a convenient snack, when busy you do things in the city. Banana is a fruit that combines sugar – gives a quick energy kick and starch, a complex carbohydrate that provides satiety. In addition, each banana provides about 2 g of dietary fiber, a component that swells in the stomach and delays the appearance of hunger. 

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2. Banana adds energy! 

Bananas, contrary to the common, erroneous opinion, do not significantly affect the level of sugar in the blood. Their unique composition makes them, despite the sugar content, have an average glycemic index and load. 

Glycemic index of banana = 52 

Glycemic load of banana = 12 

Thanks to such properties, this fruit quickly adds energy and allows you to operate at full speed for 2-3 hours. 

3. Banana = relax 

The average banana covers 22% of the norm for vitamin B6, which supports the work of the nervous system. This vitamin is known for its fatigue-reducing properties and supports the immune system. 

4. Banana protects against aging! 

The manganese contained in banana is one of the strongest antioxidants from food. This component protects cells from oxidative stress, thus delaying aging. Few people know that bananas are also a source of vitamin C, necessary for the synthesis of collagen in the skin. 

5. Banana supports the heart! 

Bananas are a source of potassium that stabilizes blood pressure. This element is very important for normal heart function, contractility and muscle strength. Eat bananas, and you’ll have strength for the next workout! 

6. Banana improves humor! 

Banana combines several ingredients that together have antidepressant action. The most valuable of these is the amino acid tryptophan, which generates serotonin – the hormone of happiness. Together with vitamin B6 and potassium, tryptophan creates a combination that improves the mood. 

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You can read also: Easy banana bread

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Healthcare

The advantages of eating two bananas a day

Bananas is one of the most popular fruit in the world. They are valued mainly due to the richness of nutritional value, availability and a relatively low price.

Do you realize the benefits of regular consumption? Eating two bananas a day helps in controlling blood pressure, maintaining healthy bowels, losing weight and protecting your eyesight. 

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Here you can find vitamins and minerals – CLICK

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Bananas contain sucrose and fructose, sugars that give them a sweet taste. They are rich in vitamins and minerals, in particular vitamins B6, C, manganese and potassium. The medium-sized banana contains 467 milligrams of potassium, and only 1 milligram of sodium, which can protect against atherosclerosis. Potassium has a positive effect on the cardiovascular system, but also has a positive effect on the condition of the bones – it reduces the excretion of calcium in the urine. Thanks to this, it delays the effects of osteoporosis. 

As with most fruits, the nutrient content changes as they mature. The more ripe the banana, the darker the skin becomes. These fruits contain the largest amount of TNF, a protein that strengthens the immune system. This nutrient protects us not only against infections, but also increases our body’s ability to destroy cancer cells. 

Bananas with dark spots much more effectively improve the functions of white blood cells than green bananas, so it is not worth to throw them out and write off. Ripe fruit is also easier to digest and thanks to the sweet taste can be a substitute for sweets. 

If we want to make better use of health-promoting properties of bananas, it is worth eating one or two meals a day. There are no contraindications before eating them during a slimming diet. Despite the fact that they are more caloric than other fruits, the multiplicity of their advantages speaks strongly in their favor. Calorie banana is not so large that it could harm our figure. Just remember to include bananas in your calorie balance. 

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You can read also: Easy banana bread

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Healthcare

Banana after training?

 

Although marketing studies show that the necessary element of activities aimed at accelerating post-workout recovery is the intake of a preparation containing an appropriate carbohydrate mixture, many people reach the post-workout period for conventional foods, such as starch products or some fruits such as bananas. 

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Here you can find some proteins – CLICK 

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However, such practice is commonly perceived as unprofessional, because the conviction that only the adoption of a properly designed nutrient is able to provide quick access to the necessary nutrients to the muscle cells is confirmed. Is this belief right? Can a common banana be a valuable ingredient for a post-workout meal? 

Banana belongs to quite calorific fruits, in the edible parts of the product there are per 100g of about 20 – 25 g of carbohydrates and trace amounts of protein and fat. Considering that medium-sized skinless banana weighs about 150g, it turns out that one piece of this fruit can provide a solid portion of carbohydrates, inducing the desired hormonal response and allowing the creation of proper conditions for the proper course of muscle tissue regeneration and renewal of energy reserves.

Banana is the source of glucose, fructose, sucrose and starch. The proportions between individual sugars depend on the maturity of the fruit, the more green – the more complex carbohydrates are, and the more yellow or brown – the more mono- and disaccharides. During the post-workout time, ripe (not necessarily brown) bananas will perform very well, in green because a significant part of carbohydrates is resistant starch not very desirable during the post-workout period 

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You can read also: Pre or post work out? Getting the most out of protein for weight loss

Categories
Healthcare

The advantages of eating two bananas a day

Bananas is one of the most popular fruit in the world. They are valued mainly due to the richness of nutritional value, availability and a relatively low price. Do you realize the benefits of regular consumption? Eating two bananas a day helps in controlling blood pressure, maintaining healthy bowels, losing weight and protecting your eyesight. 

Bananas contain sucrose and fructose, sugars that give them a sweet taste. They are rich in vitamins and minerals, in particular vitamins B6, C, manganese and potassium. The medium-sized banana contains 467 milligrams of potassium, and only 1 milligram of sodium, which can protect against atherosclerosis. Potassium has a positive effect on the cardiovascular system, but also has a positive effect on the condition of the bones – it reduces the excretion of calcium in the urine. Thanks to this, it delays the effects of osteoporosis. 

__

Here you can find vitamins and minerals – CLICK

__

As with most fruits, the nutrient content changes as they mature. The more ripe the banana, the darker the skin becomes. These fruits contain the largest amount of TNF, a protein that strengthens the immune system. This nutrient protects us not only against infections, but also increases our body’s ability to destroy cancer cells. 

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You can read also: Banana muffins with almond butter

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Bananas with dark spots much more effectively improve the functions of white blood cells than green bananas, so it is not worth to throw them out and write off. Ripe fruit is also easier to digest and thanks to the sweet taste can be a substitute for sweets. 

If we want to make better use of health-promoting properties of bananas, it is worth eating one or two meals a day. There are no contraindications before eating them during a slimming diet. Despite the fact that they are more caloric than other fruits, the multiplicity of their advantages speaks strongly in their favor. Calorie banana is not so large that it could harm our figure. Just remember to include bananas in your calorie balance. 

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You can check also: Easy banana bread

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Healthcare Men

Banana instead of sports drink?

Bananas have long been a favorite snack for athletes because they contain large amounts of potassium and other nutrients, and at the same time they are easy to take with them for training. Now it turned out that they have even more advantages.

 

Research conducted at the Appalachian State University’s Human Performance Lab in the USA has proven that bananas can successfully replace sports drinks and have an advantage over them include antioxidants that are missing in these beverages. They are also more nutritious due to the content of fiber, potassium and vitamin B6. Their composition also includes carbohydrates that are more beneficial to the body.

During the study, trained cyclists consumed every 15 minutes of effort either a glass of sports drink or a half of a banana. The training lasted 2.5-3 hours and simulated the start in the race over a distance of 75 km. Athletes collected blood samples before and after exercise and analyzed them for more than 100 metabolites – substances related to metabolism.

 

Researchers have summarized the results of their research as follows a whole range of athletes and amateur sports people who are not convinced to use sports drinks that contain carbohydrates and are actually flavored, sweetened water. They do not have to do it because there is a healthier source of energy that can be used before and after the exercise – banana. Eating it to the same extent facilitates physical exercise, like drinking a sports drink.

Nature is the mountain!

You just have to remember that eating a banana is not a way to effectively water your body. So banana + water!