Isi uru isii dị na ntụ ọka banana na etu esi eme ya n’ụlọ

Ndinaya

• Otu esi eme ntụ ọka banana
• Olee otú iji
• 1. Achicha banana na mịrị
• 2. Pancake na-acha akwụkwọ ndụ akwụkwọ ndụ banana
• Ozi nri

Ntụ ọka banana Green nwere ọgaranya na fiber, nwere ndepụta glycemic dị ala ma nwee ọtụtụ vitamin na mineral na, ya mere, a na-ewere ya dị ka ezigbo mgbakwunye nri, ebe ọ nwere ike ịnweta ọtụtụ uru ahụ ike.

Yabụ, n'ihi ngwongwo ya na ngwakọta ya, isi uru ahụike nke ntụ ọka akwụkwọ ndụ akwụkwọ ndụ bụ:

1. Na-enyere aka ịkwụsị ibu n'ihi na ọ na -enụ agụụ ma na-eme ka nri na-anọ n'ime afọ;
2. Na-enyere aka ịchịkwa ọrịa shuga n'ihi na o nwere ndepụta glycemic dị ala ma baa ụba na eriri, nke na-egbochi spikes glucose ọbara;
3. Mma eriri afọ n'ụzọ n'ihi na o nwere eriri a na-apụghị ịgbagha agbagha, nke na-eme ka achicha nsị, mee ka ọpụpụ ya;
4. Mbelata cholesterol na triglycerides n'ihi na ọ na-amasị ụmụ irighiri ihe ndị a iji sonyere achicha nsị, ewepụ ya n'ahụ;
5. Na-akwado ahụ site n'okike n'ihi na eriri afọ na-arụ ọrụ nke ọma, ọ nwere ike ịmepụta mkpụrụ ndụ nchekwa karịa;
6. Lụọ mwute na ịda mban'ihi ọnụnọ nke potassium, eriri, mineral, vitamin B1, B6 na beta-carotene nke ọ nwere.

Iji mezuo uru ndị a niile, a na-atụ aro ka ị na-eri ntụ ọka banana na-esochi nri dị mma, na obere abụba na shuga, ma na-emega ahụ oge niile.

Otu esi eme ntụ ọka banana

Enwere ike ịme ntụ ọka Green banana n'ụzọ dị mfe n'ụlọ, na-achọ naanị unere akwụkwọ ndụ akwụkwọ ndụ 6.

Nkwadebe mode

Bee unere ahu na uzo ocha, dobe ha akuku na pan ma tinye n’ime ite oku n’obere oku, ka oghara igba ya oku. Hapụ ruo mgbe mpekere ndị ahụ kpọrọ nkụ, ọ fọrọ nke nta ka ọ dakpọọ n'aka gị. Wepu ya na oven ma kwe ka ajụkwa ka ọ dị elu. Mgbe oyi zuru oke, tinye mpekere n'ime blender ma tie ya nke ọma ruo mgbe ọ ghọrọ ntụ ọka. Kpochaa ruo mgbe ntụ ọka ahụ bụ ọkpụrụkpụ achọrọ ma chekwaa na akpa na akọrọ.

Achịcha akwụkwọ ndụ akwụkwọ ndụ a na-acha akwụkwọ ndụ akwụkwọ ndụ na-anọ ruo ụbọchị 20 ma ọ nweghị gluten.

Olee otú iji

Kwa ụbọchị, ntụ ọka banana nwere ike iri ihe ruru gram iri atọ, nke kwekọrọ na ntụ ọka 1 na ọkara. Otu ụzọ iji ntụ ọka banana bụ ịgbakwunye 1 ngaji nke ntụ ọka banana na-acha akwụkwọ ndụ na yogọt, mkpụrụ osisi ma ọ bụ vitamin mkpụrụ, dịka ọmụmaatụ.

Na mgbakwunye, ebe ọ na-enweghị ekpomeekpo siri ike, enwere ike iji ntụ ọka banana na-edochi ntụ ọka wit na nkwadebe nke achịcha, muffins, kuki na pancakes.

Ọ dịkwa mkpa ịbawanye mmiri mmiri iji hụ na achicha fecal dị ọcha ma kpochapụ ya.

1. Achicha banana na mịrị

Achịcha a dị mma ma enweghị shuga, mana ọ na-atọ ụtọ na etu o kwesiri n'ihi na o nwere unere na mịrị osisi chara acha.

Efrata:

• 2 àkwá;
• 3 tablespoons nke mmanụ oyibo;
• 1 1/2 iko nke akwụkwọ ndụ akwụkwọ ndụ banana;
• 1/2 iko oat bran;
• 4 unere chara acha;
• 1/2 iko nkpuru;
• 1 pinch nke cinnamon;
• 1 teaspoon mmiri ofe.

Nkwadebe mode:

Gwakọta ihe niile, tinye yist ahụ na njedebe, ruo mgbe ihe niile dị otu. Were ya na oven ka ị ghee maka minit 20 ma ọ bụ ruo mgbe ọ gafere ule ezé.

Ihe kachasị mma bụ itinye achicha ahụ na obere ebu ma ọ bụ na tray iji mee muffins n'ihi na ọ naghị eto nke ukwuu ma nwee ntakịrị mgwakota agwa karịa nke nkịtị.

2. Pancake na-acha akwụkwọ ndụ akwụkwọ ndụ banana

Efrata:

• 1 akwa;
• 3 tablespoons nke mmanụ oyibo;
• 1 iko akwụkwọ ndụ akwụkwọ ndụ banana;
• 1 iko ehi ma ọ bụ mmiri ara almọnd;
• 1 ngaji nke yist;
• 1 nnu nke nnu na shuga ma obu stevia.

Nkwadebe mode:

Kpoo ihe niile eji eme ihe na ihe ozo ma dozie pancake obula site na itinye obere ihe mgwakota agwa n'ime obere ite ighe mmanu mmanu aki oyibo. Kpoo okpukpu abụọ nke pancake wee jiri mkpụrụ osisi, yogọt ma ọ bụ cheese, dịka ọmụmaatụ, dị ka ndochi.

Ozi nri

Tebụl na-esonụ na-egosi uru bara uru dị na ntụ ọka banana na-acha akwụkwọ ndụ: