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Banana is regarded as fruit in China, but it is regarded as staple food in some countries. Bananas feed the world's 500 million people and are only as important as rice, wheat and corn.
Many people think that bananas are high in calories and too sweet. In fact, the GI value of bananas (referring to the degree to which food affects blood sugar) is only medium. A banana's caloric value is only about 100 calories, which is not as fat as you think.
The point is that bananas are more effective in helping to lose weight.
Banana contains sugar, protein, fat, vitamins A, B, C, e.
It mainly contains potassium and magnesium.
Potassium is the main cation in intracellular fluid. Maintain water, osmotic pressure and acid-base balance in the body.
Strengthen muscle excitability and maintain normal heart rate.
Magnesium is the main cation in the intracellular fluid, which is involved in the metabolism of carbohydrate, protein and heat.
Activate a variety of enzymes in vivo to maintain the structural stability of accounting.
It can inhibit nerve excitability, participate in protein binding, muscle contraction and thermoregulation.
Resistant starch does not cause obesity
A medium banana has 120 calories, 30 grams of carbohydrates and 3 grams of fiber, and 2-3 grams of resistant starch. Because resistant starch is difficult to digest, the body absorbs less heat, which can increase the time of food staying in the gastrointestinal tract, and the relative satiety is relatively long-lasting.
Rapid increase of sports efficiency
Two bananas can provide enough energy to maintain 90 minutes of vigorous exercise, proving that bananas are quite good "muscle fuel".
Bananas are of great help before and after sports. Bananas can quickly provide energy and help the kinetic energy needed during sports. In addition, eating bananas at ordinary times can also help to fight off fatigue at any time.
Happiness removes melancholy
During weight loss, it is easy to feel frustration, depression and pressure. Be careful that these negative emotions will affect the weight loss effect. Bananas are known as "happy fruit". A small banana can provide 27 mg of magnesium, which is helpful to stimulate emotions. The alkaloids (alkaloid) in bananas can also help to eliminate the unpleasant feelings such as anxiety and depression.
Bananas are a super source of tryptophan and vitamin B6, which can help the brain produce serotonin, trigger happy energy and reduce depression and irritability.
Help digestion and prevent constipation
Banana itself is not easy to stimulate the stomach, digestive system, suitable for people with poor stomach. Banana is rich in dietary fiber, which can promote gastrointestinal peristalsis and help prevent constipation.
Among them, oligosaccharides can also regulate the beneficial bacteria in the intestines and stomach to help improve defecation. Moreover, the resistant starch contained in banana can not be digested and absorbed in small intestine, but it can be used for probiotics reproduction and growth after entering the large intestine, and can promote intestinal peristalsis, increase fecal volume, and improve constipation caused by less food intake during weight loss period.
How to choose bananas
Banana starch will be converted into glucose during ripening, which is why the more yellow banana is more sweet. When a person takes too much glucose, it will lead to insulin secretion. The more glucose you have, the more insulin you will produce, and the more insulin you will accumulate, the more fat you will accumulate.
But if the banana is to be used as energy supplement before and after training, choose the yellow one. Because we need enough glucose to replenish energy before training, we need yellow bananas with more glucose.
It should be noted that after eating bananas, it is not recommended to exercise directly, and the interval should be at least 30 minutes to avoid flatulence during training.
