How bananas are good for the body and who they will harm: The doctor explains

Bananas are ideal for both weight loss and weight gain. The effect depends on how you consume this fruit.

How are bananas good for athletes and those who watch their figure?

The chemical composition of these fruits reveals the basic properties.

Bananas before workout

Despite all the benefits of this fruit, eating bananas 45-60 minutes before starting a workout is not advisable. Banana contains a large amount of carbohydrates and has a high calorie content; it mainly contains fast carbohydrates with a high level of glycemic index.

Taking bananas before training sharply raises the blood sugar level, as a result of which the body begins to intensively produce insulin to lower the sugar level, but this lasts a short period of time, after which the sugar level drops sharply and the muscles also quickly lose strength and endurance, then fatigue sets in and lethargy of the whole body.

All this will reduce the effectiveness of training and the ability to train with decent working weights.

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How to eat bananas

The easiest way to get all the benefits from the fruit is to eat it fresh. It is convenient to take it with you for a snack to school, office, or training. But you can experiment by making it a complete, nutritious and very healthy dish.

Banana cocktail

Combine a banana, a glass of low-fat yogurt or almond milk in a blender. A nutritious afternoon snack is ready. If you add a couple of spoons of oatmeal to this combination, you will get an even more nutritious dish that is perfect for breakfast.

Bananas after workout

A completely different effect is observed when taking bananas after a workout, when the muscles are tired and absorb all the nutrients like a sponge. Right now, fast carbohydrates are best suited for this, and bananas are one of them. As already mentioned, they are like an “ambulance” in providing first aid at the very beginning of the closure of the protein-carbohydrate window.

During training and physical activity, the level of the hormone cortisol rises in the body, which is the main destroyer of muscle fibers; if protein and carbohydrates are not sent to block it, then it can simply reduce all efforts aimed at building a sports figure to almost zero.

To do this, some professional athletes take insulin immediately after training, but most of us are amateurs, so fast carbohydrates (confectionery, sweet fruits, including bananas) will be a simple natural producer of insulin.

By the way, do not try to quickly replenish glycogen reserves (energy storage in the liver and muscles) with the help of fast carbohydrates; their intake should be small, otherwise the rest of the calories will go into subcutaneous fat. In order for glycogen to be restored, it takes from 24 to 48 hours and it must be replenished within counting slow carbohydrates.

Diabetic patients are advised to limit the amount they take bananas due to their high sugar content!

Are bananas good for humans?

It is generally accepted that fruits and vegetables grown where a person lives can be truly healthy. There is even a “100 km rule”: the closer to the place of residence the region where crops grow, the more beneficial they are for the body.

Bananas grow far from Russia. The region of their growth is the “warm countries” of Southeast Asia and Africa. They are brought to us thousands of kilometers away, and during the long journey the fruits lose their nutritional value. Or not?

“Bananas are certainly very useful for humans,” notes Olga Sharapova, “despite the fact that they don’t grow here in Russia. After all, we often eat apples grown abroad. Same with bananas. Now they are brought from other countries, creating conditions under which the fruit not only does not spoil, but also retains all its beneficial properties.”

What vitamins are in bananas?

The fruit has high nutritional value. This means that it contains a large number of substances important for the body. It contains absolutely no fat - not a single gram, but a lot of fiber, vitamins and minerals.

“The fruits contain B vitamins, such as B1, B2 and B6, as well as C and PP,” continues Olga Sharapova. “In addition, they contain a complex of minerals: iron and potassium, sodium and phosphorus. This “bouquet” of valuable nutrients strengthens the nervous system, has a beneficial effect on the digestive tract, and supports the heart and blood vessels.”

When compared with the daily requirement of nutrients, the benefits of bananas for the human body become obvious.

This means that during the vitamin deficiency season, when there are very few fresh fruits and vegetables, fruit can become a worthy source of nutrients. It also contains antioxidant substances, which are no less valuable for the body.

What are the benefits of bananas

A large amount of carbohydrates and high calorie content are not the only positive qualities of bananas:

- oddly enough, they help get rid of nicotine addiction, as they include vitamins A, B, C, magnesium and potassium

- include a soft structure and have an enveloping effect on the walls of the stomach, which is very important for gastritis and ulcers

- is a natural antioxidant and reduces stomach acidity during heartburn

- a cocktail prepared in a mixer from banana, milk and honey has a slight anti-hangover effect

- contains tryptophan, which synthesizes the joy hormone serotonin, which helps fight depression

- contains an increased amount of fiber (substances that improve bowel function), which helps relieve constipation

- increased magnesium content improves concentration, attention and brain function

- increased potassium levels reduce high blood pressure, which is important for the heart

- thanks to the iron contained in bananas, they help with signs of anemia, as it increases the level of hemoglobin in the blood.

Eat and look younger. Products for youth and beauty

We all dream of being happy and successful, but not everyone understands that success and beauty largely depend on health. Regular physical activity, skin and hair care with the help of cosmetics and procedures, emotional mood and satisfaction with what we do - all this is reflected in our appearance. But what we eat is also of great importance for the beauty of the face and body.

The benefits of certain products for the condition of our nails, hair, teeth and other organs have been confirmed by many years of history and medical research. We offer you a list of the most useful products for beauty and health.

Blueberry.

This healthy and very tasty berry will restore vision and youth. Blueberries have antioxidant properties that protect against cancer, promote brain function and improve visual function. The vitamins it contains reduce the risk of developing many diseases.

Brown rice.

Certain processing of brown rice, which does not affect the outer shell, allows you to preserve all its beneficial substances. The positive effect of rice on the nervous, cardiovascular, digestive systems and mental abilities has been proven by scientists.

Eggs.

This animal product is good for bones, muscles and ligaments. The ideal set of amino acids in eggs allows you to quickly restore physical shape after training and physical activity. Raw eggs improve the functioning of the vocal cords and are indispensable for people involved in oratory and singing.

White poultry meat.

Dietary poultry strengthens muscles and normalizes the nervous system. The full vitamin B complex in its composition contributes to the normal functioning of the entire body.

Broccoli.

This cabbage helps remove salt and water from the body, prevents cellulite, strengthens the cardiovascular, skeletal and excretory systems. The anti-inflammatory property of broccoli prevents fungus and infections and also removes toxins from the body.

Avocado.

The medicinal properties of this product can improve immunity, improve the functioning of the heart and circulatory system, and prevent the occurrence of tumors. The calcium and phosphorus contained in avocados strengthen bones, and the protein increases muscle mass.

Beans.

Proteins and vitamin C in beans promote rapid recovery from illness and are recommended for the treatment of hypertension and gastrointestinal disorders.

Walnuts.

Iodine, potassium, magnesium and other vitamins, as well as protein in nuts, significantly improve mental activity, have a beneficial effect on the entire body as a whole, enriching it with nutrients and normalizing the circulatory, cardiovascular and immune systems.

Salmon.

The most important fish for the beauty of our body contains the necessary vitamins for skin elasticity, strengthening and growth of nails and hair, saturates the body with protein and fatty acids that promote normal brain function. Potassium in salmon meat strengthens the musculoskeletal system.

Beet.

Folic acid in this unique vegetable in terms of the amount of vitamins is the key to our beauty and youth. In addition, eating beets improves the functioning of the heart and blood vessels, restores the nervous system and removes pathogens from the intestines.

Cereals.

Thanks to the content of a large amount of carbohydrates, cereals charge the body with energy and vigor throughout the day. Calcium, phosphorus and other vitamins in this product have a positive effect on hair, nails, skin and bones, and also normalize metabolism.

Sea kale

– record holder for the content of various vitamins, iodine, calcium and magnesium. The low-calorie product fights stress, improves the functioning of the digestive system and prevents blood clots.

Dairy products.

Yogurt and cottage cheese, as sources of calcium, are necessary for our teeth, hair and nails. Fermented milk products improve intestinal function and help maintain health.

Black chocolate.

Good news for those with a sweet tooth: just 50 grams of dark chocolate a day reduces the risk of cancer and stomach ulcers, and also increases mental abilities.

Olive oil.

In addition to the fact that olive oil normalizes blood pressure and fights fat deposits, it significantly slows down the aging process. Omega-9 fatty acids restore the functioning of all body systems and prevent the development of malignant tumors.

Beef.

The increased nutritional value of beef meat promotes rapid absorption and improves the condition of the heart, digestive and reproductive systems, as well as strengthens the walls of blood vessels and improves heart function.

Whole wheat bread

with a high content of active substances, we need it for the normal functioning of the digestive system. Eating it instead of regular bread helps in weight loss.

Tuna.

Tuna meat lowers cholesterol and cleanses arteries, reducing the risk of heart disease and cancer. Thanks to the vitamins contained in this fish, the functioning of the gastrointestinal tract and nervous system is normalized.

Include the foods listed above in your daily diet and stay beautiful and healthy for as long as possible!

Can you eat bananas while working out?

A short break with a snack during training will not worsen the results at all if the food is a banana. A small injection of adrenaline in the form of “fast carbohydrates” will have a beneficial effect on activity and increase tone. The main condition is not to overdo it.

If activities that require significant strength exertion last no more than 45 minutes, “lunch” is limited to 1/3 of the fruit. For an hour-long workout, the dose is increased to half the fruit, divided into two parts and taken at twenty to thirty minute intervals.