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[title] => Ovo voće sadrži ugljikohidrate i prirodne šećere koji mogu povećati razinu šećera u krvi ako se jedu same pa se takva konzumacija treba izbjegavati
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Banane se slobodno mogu nazvati kraljicom voća, toliko su svestrane i bogate hranjivim tvarima da se rijetko koje voće uopće može usporediti. Možemo ih koristiti u smoothiejima, kolačima, praviti kruh od njih, jesti ih same, a i dugo nas drže sitima. Baš zbog toga ih dosta ljudi doručkuje, no je li to zdravo?
Jesu li banane zdrav doručak?
Banane su vrlo hranjiva namirnica te sadrže dobru količinu kalija, vlakana i vitamina B6 i C. Međutim, one sadrže puno ugljikohidrata i prirodnih šećera. Iako to može biti dobra stvar kad vam treba brzi nalet energiju kako biste započeli dan, isto tako mogu vam povećati razinu šećera u krvi i zatim vam osigurati nagli pad energije, piše Živim.
Studije također pokazuju da doručak koji se sastoji uglavnom od prerađene hrane s ugljikohidratima može povećati razinu gladi i dugoročno povećati rizik od debljanja. Umjesto toga, vaš doručak bi se trebao sastojati od hrane bogate vlaknima i ugljikohidratima kao što su banane, zdravih masti (avokado) za srce te dobrim izvorom proteina (svježi sir) kako biste regulirali razinu šećera u krvi i apetit.
Kako bi trebao izgledati doručak u kojem se nalaze banane?
Kao i svaki obrok, tako i doručak treba imati glavne skupine namirnice, a to su ugljikohidrati, bjelančevine i masti. Stoga, uparivanje banana (ugljikohidrata) s drugom hranom bogatom bjelančevinama i zdravim masnoćama može biti činiti zaokruženi obrok. Tako potičete regulaciju šećera u krvi, poboljšavate sitost i smanjujete glas između obroka.
---
---
Evo nekoliko ideja za zdrav doručak koje uključuju banane:
- smrznuti komadići banane s jogurtom i maslacem od kikirikija
- grčki jogurt s bananama i chia sjemenkama
- proteinski smoothie sa špinatom, bobičastim voćem i smrznutom bananom
- zobene pahuljice prelivene orasima, sjemenkama i narezanim bananama
Zaključak
Banane sadrže ugljikohidrate i prirodne šećere koji mogu povećati razinu šećera u krvi ako se jedu same pa se takva konzumacija treba izbjegavati. Međutim, mogu biti izvrstan dodatak dobro zaokruženom obroku, pogotovo ako su uparene s drugom hranom bogatom mastima ili bjelančevinama.
Uparivanje banana s drugim sastojcima s visokim udjelom proteina i vlakana za doručak može poboljšati sitost, smanjiti glad i potaknuti zdravlje probave.
Za jednostavan način uživanja u bananama za doručak, pokušajte ih dodati u smoothieje, zdjelice od zobi ili u visokoproteinske doručke, piše Živim.
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Banane se slobodno mogu nazvati kraljicom voća, toliko su svestrane i bogate hranjivim tvarima da se rijetko koje voće uopće može usporediti. Možemo ih koristiti u smoothiejima, kolačima, praviti kruh od njih, jesti ih same, a i dugo nas drže sitima. Baš zbog toga ih dosta ljudi doručkuje, no je li to zdravo?
Jesu li banane zdrav doručak?
Banane su vrlo hranjiva namirnica te sadrže dobru količinu kalija, vlakana i vitamina B6 i C. Međutim, one sadrže puno ugljikohidrata i prirodnih šećera. Iako to može biti dobra stvar kad vam treba brzi nalet energiju kako biste započeli dan, isto tako mogu vam povećati razinu šećera u krvi i zatim vam osigurati nagli pad energije, piše Živim.
Studije također pokazuju da doručak koji se sastoji uglavnom od prerađene hrane s ugljikohidratima može povećati razinu gladi i dugoročno povećati rizik od debljanja. Umjesto toga, vaš doručak bi se trebao sastojati od hrane bogate vlaknima i ugljikohidratima kao što su banane, zdravih masti (avokado) za srce te dobrim izvorom proteina (svježi sir) kako biste regulirali razinu šećera u krvi i apetit.
Kako bi trebao izgledati doručak u kojem se nalaze banane?
Kao i svaki obrok, tako i doručak treba imati glavne skupine namirnice, a to su ugljikohidrati, bjelančevine i masti. Stoga, uparivanje banana (ugljikohidrata) s drugom hranom bogatom bjelančevinama i zdravim masnoćama može biti činiti zaokruženi obrok. Tako potičete regulaciju šećera u krvi, poboljšavate sitost i smanjujete glas između obroka.
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Evo nekoliko ideja za zdrav doručak koje uključuju banane:
- smrznuti komadići banane s jogurtom i maslacem od kikirikija
- grčki jogurt s bananama i chia sjemenkama
- proteinski smoothie sa špinatom, bobičastim voćem i smrznutom bananom
- zobene pahuljice prelivene orasima, sjemenkama i narezanim bananama
Zaključak
Banane sadrže ugljikohidrate i prirodne šećere koji mogu povećati razinu šećera u krvi ako se jedu same pa se takva konzumacija treba izbjegavati. Međutim, mogu biti izvrstan dodatak dobro zaokruženom obroku, pogotovo ako su uparene s drugom hranom bogatom mastima ili bjelančevinama.
Uparivanje banana s drugim sastojcima s visokim udjelom proteina i vlakana za doručak može poboljšati sitost, smanjiti glad i potaknuti zdravlje probave.
Za jednostavan način uživanja u bananama za doručak, pokušajte ih dodati u smoothieje, zdjelice od zobi ili u visokoproteinske doručke, piše Živim.
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20. svibanj 2024 16:49
