I like bananas because they are good for dieting too.
I eat it often~ The various benefits of bananas
I hope you get to know it well~
Increase in fiber intake=
Eating a banana helps meet the daily recommended fiber intake. A medium-sized banana (about 7 inches long) provides 3 grams of fiber. Although it varies by age and gender, generally it is recommended to consume 22 to 34 grams of fiber per day. Unfortunately, many people only consume about half of this amount. Bananas are an easy source of dietary fiber because of their soft texture and portability, making them suitable for busy individuals, people with difficulty chewing, young children, and many others.
Perfect for diet foodsA medium-sized banana contains 110 calories, 30 grams of carbohydrates, and 3 grams of fiber. The fiber in bananas promotes digestion and helps eliminate toxins. Additionally, they contain dietary fiber called pectin and resistant starch, which slow down digestion, help maintain a feeling of fullness for a longer period, and suppress hunger and cravings. It has been proven that resistant starch improves blood sugar levels and increases the secretion of hormones that promote satiety. The 'Olfaction and Taste Therapy Research Foundation' in Chicago, USA, also announced that smelling a banana when hungry can suppress appetite. Especially, the absence of fats, cholesterol, and sodium is also an advantage.
Excellent at sodium excretionThe average daily sodium intake for Koreans is 3,669mg, which has been decreasing each year. However, it is still much higher than the World Health Organization (WHO) recommended intake of 2,000mg. When sodium intake increases, blood pressure rises, putting strain on the heart and kidneys. It is commonly thought that drinking plenty of water is enough, but what is more effective than water for sodium excretion is potassium, which is abundant in bananas. 100g of bananas contains 279mg of sodium, helping to quickly eliminate sodium from the body.
Strengthen the heartBananas are rich in vitamin B6, vitamin C, potassium, and fiber, and these nutrients are closely related to heart health. Looking at previous studies, people who consumed 4,069 milligrams of potassium daily were found to have a lower risk of ischemic heart disease compared to those who consumed less potassium. For this reason, there has been research indicating that eating bananas, which are high in potassium, every day can reduce the risk of heart disease by 27%.
Helps prevent muscle crampsIt is problematic when muscles tense up during exercise. Bananas contain a large amount of magnesium, which helps prevent muscle cramps, so athletes consume them to avoid cramps. Additionally, after a game, athletes' muscles become tense, but the magnesium and potassium in bananas help relax the muscles, making them good for rest as well.
Recommended foods for blood pressure management=Bananas are highly effective in preventing high blood pressure. This is because the potassium contained in bananas helps release salt from the body, aiding in lowering blood pressure. In particular, vitamins and minerals also improve blood circulation, maintain normal blood pressure, and help reduce cholesterol and triglycerides. Regular consumption of bananas can prevent high blood pressure.
How should I eat a banana?When a banana has black spots covering 40 to 60% of its surface, it is at its best flavor, more so than when the peel is just yellow. These black spots develop as the banana ripens over time and are called 'Sugar Spots.' Bananas with sugar spots contain more enzymes, antioxidants, and oligosaccharides than yellow bananas. However, due to their coolness, they are not recommended for people with weak stomachs or cold sensitivity. Eating just 1 to 2 bananas a day can provide a feeling of fullness, but consuming more than 1 kg may cause digestive issues, so caution is advised.
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