Beneficial properties of banana, kBJU and benefits for sports

What is a banana good for, how much protein is in a banana, and what vitamins does it contain. The list of benefits and vitamins of this fruit will amaze you.

Bananas (“the fruit of the sage”) are the yellow joy of children and adults. These fruits came to Russia from Malaysia and immediately became an indispensable delicacy. In addition to their pleasant taste, bananas have many beneficial properties: they are used to prepare dozens of desserts, treat and prevent gastrointestinal diseases, hypertension and some other diseases.

In India, bananas are used in an interesting way: many people know what will happen to a person who steps on a banana peel, and this property is used to launch ships.

Chemical composition and beneficial properties of the product

As can be seen from table. 1 “sage fruit” has not only excellent taste, but also valuable properties for humans. Thanks to their diverse composition, bananas can improve your well-being and give you a good mood for the whole day.

More details about the fruit in the next video.

Medical benefits

Undoubtedly, bananas - both regular and mini - are very healthy. Doctors advise including it in the therapeutic diet for those who suffer from gastritis. Moreover, the fruits contain pectin and starch, which provide an enveloping effect (and this is also useful for gastritis). Since bananas are able to absorb and remove excess fluid from the body, they are recommended for people with edema.

→ How to peel a banana correctly and which side to do it on?

How many calories are in a banana, energy value per 100 grams

Due to the high sugar content, banana is a high-calorie product. One banana contains from 60 to 120 kcal (depending on size, variety and ripeness). It is worth noting that the riper the banana, the more calories it contains.

• Green bananas – 60-65 Kcal.
• Ripe bananas – 96-99 Kcal.
• Overripe bananas – 110-120 Kcal.
• Variety Platano – 50 Cal.
• Mini bananas – 90 Kcal.

On average, 100 grams of fruit contains 96-100 kcal.

Average banana weight

On average, an exotic fruit weighs 200 grams. But the mass of individual specimens is in the range from 150 to 250 grams.

What sizes do they come in and how many calories are in them?

To answer the question: “How much protein is in 1 banana?” - look at its size. We can highlight:

• extra large (from 23 cm),
• large (20-23 cm),
• medium (18-20 cm),
• small (13-18 cm) and
• extra small (13 cm).

The larger the fruit, the higher its content of nutrients, as well as calories.

Small bananas have 90 calories, medium ones have 110, and large ones have 121-135.

If this topic bothers you, then you need the right carbohydrates. Let's look at the list of other, sometimes even surprising, “abilities” of this exotic fruit.

Description and features

Of the 500 varieties of bananas growing in warm countries, only 2 reach domestic shelves. These are Cavendish bananas, the length of which reaches 20-25 cm, and mini-bananas. The latter, by the way, have many names - lady fingers, baby bananas, dessert bananas, which indicates the value and differences from the fruits we are used to. On average, “kids” cost 2-3 times more expensive.

There is a misconception that large bananas are forage. In fact, fodder fruits are not supplied to Russia, since their taste, in principle, does not correspond to consumer preferences.

You won't eat a banana just like that, because it's not sweet at all.

The homeland of mini bananas is Malaysia. Today they are grown in many warm countries, but Mexico and Ecuador remain the main exporters. There are several varieties of baby bananas, differing in the color of the peel (it can be not only yellow, but also red or green). By the way, the “babies” have a thinner peel than the standard versions of the exotic fruit.

How much protein is in a banana

How much protein is in a banana? After all, this fruit is respected by all athletes. However, bananas should not be consumed as the only food; they are part of a healthy diet. No matter how unexpected it may sound, the answer will disappoint you: ONLY ONE GRAM. And that’s in the average copy!

But there are also small ones that contain even less of this protein. In addition, proteins can be complete, containing all the amino acids that are not produced in the body independently, or incomplete.

Just the same, banana contains very little protein, which is also not considered complete. And now you know if there is protein in a banana.

• If you love bananas but need protein, try adding high-protein cottage cheese and chicken breast to your menu.
• If you are not satisfied with the amount of protein in a natural menu, try different types of protein.

Cellulose

The high proportion of starch in unripe bananas is resistant starch, which, as the name suggests, is resistant to digestion and is therefore a type of fiber.

Resistant starch travels to the large intestine, where it is fermented by bacteria in a process that produces butyrate, a short-chain fatty acid that has beneficial effects on gut health (4).

Bananas are also a good source of other types of dietary fiber, such as pectin. Some types of pectin in bananas are water soluble. As bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why these fruits become softer as they ripen (5).

Both pectin and resistant starch moderately increase blood sugar levels after meals.

Summary:

Bananas are mainly made up of carbohydrates. Unripe bananas can contain a decent amount of resistant starch, which functions as fiber to promote colon health and healthy blood sugar levels.

KBZHU banana

In order to include bananas in your diet, you need to know not only their chemical composition and calorie content, but also their nutritional value: the amount of proteins, fats and carbohydrates. On average, one banana contains:

• Proteins – 1.5 grams.
• Fats – 0.1 grams.
• Carbohydrates – 21.8 grams.
• Water – 74 grams.
• Fiber – 0.8 grams.

Can you eat bananas if you have diabetes?

The fruit has an average glycemic index. Its performance depends on the degree of maturity. In green fruit it is equal to 30 units, in ripe fruit it can reach 60. Despite these characteristics, there is no categorical ban on the use of the product. Therefore, diabetics should not exclude bananas from their diet.

You need to adhere to one important rule - use them in limited quantities as prescribed by the doctor. Bananas for type 2 diabetes can be dangerous for humans. Domestic specialists from the diabetic association advise introducing berries into the diet of patients in a special way.

Sport

Carbohydrates are a source of energy. Just what you need for an effective workout. This means that banana is an athlete’s friend.

Athletes often use the fruit to build muscle mass, so it is recommended to consume it both before and after training.

Bananas can rightfully be called the most high-calorie fruit. In addition, they are rich in protein, minerals and vitamins. Due to their valuable composition, bananas are popular among athletes.

Before training, fruits are consumed to increase its duration, since they are able to charge the body with the necessary energy and maintain stable glucose levels. And:

• Post-workout bananas are used to close the carbohydrate window.
• Men will probably be happy to know that these miracle fruits speed up the body’s recovery after workouts.
• Also, ladies can become more beautiful by consuming these very fruits on the same basis as men: their complexion will improve, cells will be renewed, and oxygen will be transported to the skin tissues much better.

Summarize

• Bananas are among the most commonly consumed fruits in the world.
• They consist mostly of carbohydrates and contain decent amounts of several vitamins, minerals and antioxidants.
• Potassium, vitamin C, manganese, catechins and resistant starch are some of the health-promoting nutrients in bananas.
• They can help improve heart, digestive, skin, brain and bone health when consumed regularly as part of a healthy lifestyle.

Bananas

The benefits and harms of bananas for the body

You've probably often heard talk about the benefits of bananas. The fact is that they are good for nutrition not only because they are a fruit rich in vitamins, bananas have many other important benefits. It’s no wonder that fans of a raw food diet, vegans and vegetarians idolize it and add it to the bulk of their diets.

An average 18 cm fruit, by the way, in addition to protein and 105 calories, has a milligram of sodium, 27 grams of total carbohydrates and 3 grams of dietary fiber. Bananas are completely free of fat and cholesterol, which is not surprising, since they are a plant food.

If you previously wondered how many grams of protein are in a banana, then you underestimated the importance of other nutrients.

What vitamins are contained in bananas and their benefits?

The fruit is rich in various vitamins and minerals. Let's figure it out step by step:

• vitamin A in a banana, which will relieve fatigue and improve visual perception. Your eyes need rest. Well, the natural color of the fruit – pale yellow – is pleasant and joyful to look at.
• Vitamin C in one average fruit contains 17-18% of the daily value, which is useful for colds. So the next time you’re sick, tea with honey and a warm blanket won’t do.
• The 2% iron contained in a banana is beneficial for those suffering from anemia, because the blood flows more cheerfully in the veins, saturating all cells with oxygen.
• 13% potassium can reduce the risk of heart attacks and strokes and renew the condition of blood vessels, preventing hypertension.
• 1% calcium also contains a banana and will provide the body with the microelement necessary for bones and tooth enamel.
• In addition, the average fruit also contains vitamin B-6 (34%) and fiber (11%).

The digestive tract is also not left out. There are benefits for him too. Thanks to a banana, food is digested faster, excess fluid is removed from the body, as a result of which swelling is relieved, and the kidneys work more efficiently.

What is the nutritional value of bananas?

The fruit contains a small number of calories - up to 120 (medium-sized fruit). It saturates the body well and promotes the active development of muscle mass, which is necessary during sports training and for those who want to lose weight. But if you have diabetes, bananas should be consumed with caution. Research by specialists has shown that the fruit contains micronutrients of groups A, B, C, D. Its structure also includes microelements useful for the human body • iron; • potassium; • calcium.

IMPORTANT! The fruit contains a low amount of sodium and saturated fat compounds, but a high level of glucose. Therefore, whether it is possible to eat bananas with diabetes mellitus should be determined by the attending physician, based on the individual characteristics of the body and the complexity of the disease.

One small fruit of the plant can restore 30% of vitamin B6 from the daily requirement. The body receives 20% of the required amount of micronutrient C, 16% manganese, 13% potassium and 8% magnesium. The attention of scientists was attracted by substances such as catechins and dopamines. Recent studies have shown that dopamine, which is the foundation for the formation of the joy hormone, is not able to penetrate the human brain. Therefore, bananas cannot be classified as valuable products that improve a person’s mood. Catechins are powerful antioxidants that suppress free radicals that contribute to the development of various diseases, including cancer and cardiovascular pathologies.

Contraindications

Unfortunately, bananas are contraindicated for some people:

• Increased blood density;
• Varicose veins;
• Rapid blood clotting;
• Thrombophlebitis;
• Excessive consumption of unripe bananas can lead to stomach upset;
• Diabetes;
• Overweight;
• Increased cholesterol levels.

Dietetics

Bananas are able to rid the human body of excess water, as well as waste and toxins. Due to this property, nutritionists have developed several options for banana diets.

The toughest of them is called “Banana Split”. It is not recommended to “sit” on it for more than three days. Its essence is to consume low-fat milk and bananas in a ratio of three to three.

Bananas for the little ones

The content of protein and valuable microelements in bananas allows them to be included in the diet of little ones. Fruits are hypoallergenic; therefore, children's doctors recommend making puree and smoothies from bananas.

Anti-smoking

The conducted research suggests that the exotic fruit can reduce the craving for smoking. The results showed that eating 2-3 bananas a day reduces the need for nicotine by 2 times. Scientists explain this by the fact that bananas contain magnesium, potassium and vitamins A, C and B.

After eating a banana, it produces a “happiness hormone”, which also plays an important role.

FAQ. Answers on questions

What are baby bananas?

Mini bananas, also called baby bananas, are a variety of regular fruits, however, they have some differences. The most obvious difference is the size - the length of miniature fruits does not exceed 12 cm. In addition, they note a more intense taste and pronounced aroma.

Why are they more expensive?

Small fruits ripen faster than large ones, and therefore producers collect green bunches, quickly pack them and immediately send them to customers. And the sooner the fruits are on the shelves, the better. Buyers pay for speed of delivery, because the higher price is precisely due to the high cost of fast transportation.

What is the calorie content of “fingers”?

The calorie content of mini bananas per 100 g is 90 kcal. As for BZHU, they contain 1.3 g of protein, 20 g of carbohydrates, and 0.6 g of fat.

Where are mini bananas grown?

Today they are grown in many warm countries, but Mexico and Ecuador remain the main exporters.

How do bananas improve your mood?

Bananas also activate the production of serotonin, the “happiness hormone.” Therefore, regular consumption of fruits helps to get rid of depression.

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Banana peel as a cure for illness

Application

• Compresses to relieve severe headaches.
• A decoction to combat hypertension.
• Treatment of skin diseases: burns, abscesses, rashes, warts, acne.
• Relieving redness and inflammation from the eyes.

When taken orally, it has the following beneficial properties:

• Ensuring healthy sleep.
• Reducing cholesterol.
• Promotes weight loss.
• Prevention of oncology.

Banana peel decoction recipe:

• Take banana skin.
• Rinse with water.
• Boil in boiling water for 10-15 minutes. We take it out.
• Cool the broth.
• Add to juice, tea, compote, smoothies.

Calories and excess weight

There is an opinion that to lose weight you need to reduce your calorie intake to a minimum. Up to 800-1000 Kcal per day. Seems logical. Spend more than you get and everything will be fine!

But what about the fact that:

1. A person cannot eat like this for the rest of his life. And as soon as he returns to normal nutrition, he will instantly gain weight to an even greater value. The compensatory mechanism of human survival will definitely work. This is a genetic program formed by thousands of generations of our ancestors, which allowed us to survive as a species.

2. A person on such a diet literally leads a vegetable existence (a vegetable, in a word). There can be no talk of any joy from life, or any joy of movement. Not about any health, as you understand, either. Too lazy to move. Too lazy to think. Only the arrows of the scales are on my mind. Motivation and energy from outside are constantly required, since there is always a lack of one’s own. (It’s scary that this is exactly what many people take for a healthy lifestyle, and therefore they fear it like fire).

3. On such a diet (800-1000 Kcal per day) it is impossible to provide all the necessary nutritional needs of the body.

4. Metabolism slows down catastrophically. This means that there will definitely be places on the body with fat that simply cannot be removed, no matter what you do. And all due to a decrease in the activity of some hormones responsible for the body’s energy (thyroid hormones and others).

5. When trying to lose weight on very low-calorie diets, two extremely unpleasant things are observed (the famous Dukan diet is also guilty of this):

– muscle mass is catastrophically reduced, without which normal health and normal metabolism are generally impossible. Instead of beautiful elastic harmony, you get a flabby skeleton with folds.

– there is a nasty sagging of the skin in places where there was fat (this sagging is very difficult to eliminate, the only way is to get better again).

6. With a “hunger” diet, there is an insane craving for sweets (sweets, chocolate, cakes, etc.).

It cannot be overcome! Carbohydrates and fats are normal sources of energy. And your body will not give you a single chance to resist the seductive smells and appearance of these things! Some “sufferers” find themselves at night at the refrigerator, greedily eating various tasty treats!

I think there is enough passion.

What to do? Read on! You need to form a complete understanding of the subject. Then you will understand what the right way out is. There is only one, by the way.