More than practical and nutritious, the banana can offer energy, assist in digestion, support weight loss and even improve sleep. It all depends on the moment it is consumed.
Banana is one of the most current fruits of the Brazilians: practice, tasty and convenient, it is good for breakfast, afternoon snacks or even elaborate recipes. But in addition to being nutritious, the moment when the fruit is consumed can strengthen its effects on the body.
Rich in carbohydrates, fibers, potassium, magnesium and vitamins such as B6 and C, banana helps to give energy, improve digestion, control blood pressure and even favor sleep. Understand when you eat the fruit to enjoy each advantage.
For energy: before training and as a afternoon snack
Composed of about 80% of carbohydrates, the banana quickly transforms into glucose, providing immediate fuel. Second National Institutes of Health (NiH)Eating a banana from 15 to 30 minutes before the physical exercise helps to increase resistance and guarantee more intense and lasting workouts. In the middle of the afternoon, when energy usually falls, the fruit is also an excellent natural snack option. His simple sugars fight effort without resorting to the industrialized.
For digestion: with main meals
An average banana offers about 3g of fibers, which help to regulate the intestine and improve the digestive process. If consumed for breakfast or lunch, it facilitates the absorption of nutrients from the meal. Another culminating point are green or scarcely mature bananas, which concentrate resistant starch. This type of carbohydrate acts as a prebiotic, feeding the beneficial bacteria of the intestine and strengthening the intestinal flora. On the other hand, some people can experience discomfort when they consume banana at night. If this is your case, you prefer to include it during the day.
For weight loss: before meals and instead of the candies
With about 105 calories and a high fiber content, banana helps prolong the feeling of satiety. Eat fruit about 30 minutes before meals can reduce appetite and avoid exaggeration. Another advantage is to serve as a natural substitute for candies. When the desire for sugar appears, the exchange of a banana is a healthy way to control calories without giving up the taste. And if consumed before training, in addition to giving energy, it contributes to greater calorie combustion during exercise.
Differences between the types of banana
Each variety of fruit has its own characteristics and can better adapt to different objectives:
- Banana Nanica: Less caloric, rich in potassium and magnesium. Good option for those who are diets;
- Banana-Beautiful: The potassium champion offers extra energy for training and daily activities;
- Banana-Mation: Rich in fiber, it promotes digestion and increases satiety;
- Golden Banana: Small but powerful in vitamin C, strengthens immunity and helps in the production of collagen. More caloric, suitable for those who need extra energy;
- Banana-Of-Dater: Large and very caloric. It should be consumed cooked or cooked, but it is an excellent source of vitamin B1 and energy.
Important nutritional benefits
According to nutritionists, Banana is a complete food that acts on different health fronts. Its fibers contribute to the correct functioning of the intestine and still work as prebiotics, strengthening the intestinal flora. Vitamin B6 present in the fruit supports the nervous system and guarantees a more efficient energy metabolism. Antioxidants, such as vitamin C, help fight free radicals, strengthening the immunity and premature aging prevention.
Potassium and magnesium, abundant minerals in the banana, are large allies of cardiovascular health, helping to balance blood pressure and avoid cramps. In addition, the fruit contains tryptophan, an essential amino acid for the production of serotonin and melatonin, hormones that favor the repair of sleep and the feeling of well -being.
Who should be cautious
Despite numerous benefits, consumption should be moderate in specific cases. People with diabetes, kidney disease, fruit allergy or emicranium propensity should speak with a doctor or nutritionist before including large quantities in the routine.
Banana is democratic and can be consumed at different times of the day. The secret is to choose the right type and adjust the time based on your goals: energy, digestion, satiety or even a quieter sleep.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
