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每天吃3个香蕉对健康的10个惊人的好处

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10 Surprising Health Benefits Of Eating 3 Bananas a Day


1.Bananas lower high blood pressure.

1、香蕉降低高血压。

Studies show eating as little as three bananas a day may lower your blood pressure significantly. A medium-sized banana has about 422 mg of potassium and is nearly sodium-free. The high potassium-to-sodium ratio helps to neutralize the blood pressure-rising effect of sodium in the diet.

研究表明每天吃三根香蕉可能会大大降低你的血压。一个中型的香蕉有大约422毫克的钾并几乎不含钠。钾对于纳的比率很高这有助于控制由于饮食中的钠而引起的血压上升。

2.Bananas improve digestion.

2、香蕉改善消化。

Bananas are loaded with fiber, both soluble and insoluble. Fiber is an important nutrient in the body because it helps regulate the speed of digestion, slowing it down. Eating a banana will make you feel full longer and can also help with the problem of constipation.

香蕉富含纤维、有可溶性的和不可溶性的。在体内纤维是一种重要的营养素,因为它有助于调节消化的速度,使他慢下来。吃香蕉会产生饱腹感,还可以帮助解决便秘的问题。

No wonder bananas are often included in breakfast meals. They help you start your day energized and keep you satisfied longer.

难怪香蕉通常包含在早餐。他们帮助你开始你精力充沛的一天,让你满意。

3.Bananas improve cardiovascular health.

3、香蕉改善心血管健康。

Eating foods high in fiber is good for the heart, and bananas are full of fiber. A high-fiber diet has been linked with a lower risk of both cardiovascular disease (CVD) and coronary heart disease (CHD). The soluble fiber present in banana is, in particular, associated with a decreased risk of heart disease.

吃高纤维食物对心脏有好处,香蕉富含纤维。高纤维的饮食意味着低风险的心血管疾病(CVD)和冠心病(CHD)。可溶性纤维存在于香蕉,特别是,减少患心脏病的风险。

A healthy, balanced diet will provide the essential vitamins, minerals and antioxidants your body needs–top it off with a banana or two for an extra 4 grams of fiber per fruit.

一个健康,均衡的饮食将提供必要的维生素、矿物质和抗氧化剂,你的身体需要一个或者两个香蕉中每个水果额外4克的纤维。

4.Bananas help create healthy cells.

4、香蕉帮助产生健康的细胞。

Bananas are rich in vitamin B6, containing 20 percent of the daily amount required for adult intake. Vitamin B6 helps the body produce insulin, hemoglobin and nonessential amino acids necessary to create healthy cells. It also helps with the production of antibodies that fight infections.

香蕉富含维生素B6,包含日常成人摄入所需数量的20%。维生素B6可以帮助身体产生胰岛素,血红蛋白和不必要的氨基酸,都是创建健康细胞所需的。它还可以帮助产生抗体和抵抗传染病。

5.Bananas improve GI tract heath.

5、香蕉改善胃肠道健康。

Since bananas are relatively easy to digest, they are considered non-irritating for the human gastrointestinal tract, or GI tract. In fact, bananas not only ease digestive strain, but also sooth the digestive tract and help restore lost minerals after diarrhea. That is why they are among the first solid foods introduced to babies.

因为香蕉是相对容易消化,它们被认为是对人类胃肠道或消化道无刺激的。事实上,香蕉不仅缓解消化压力,也舒缓消化道并且在腹泻后帮助恢复失去的矿物质。这就是为什么他们是第一批给婴儿吃的固体食物。

6.Bananas are rich in Vitamin C.

6、香蕉含有丰富的维生素C。

When you think of vitamin C, oranges and strawberries might be the first fruits that come to mind. But a full serving of bananas provides a whopping 15 percent of the daily requirement for this essential nutrient. Vitamin C is an important antioxidant that neutralizes harmful free radicals in the body. Free radicals are uncharged atoms, molecules or ions (the “bad guys”) that are constantly destroying cells in your body. Vitamin C also aids in keeping blood vessels healthy and produces collagen that holds muscles, bones and other tissues together.

当你想到维生素C,橘子和草莓是出现在你脑海里的第一个果实。但一个完整的香蕉提供了每日需要的高达15%的必需营养素。维生素C是一种重要的抗氧化剂,中和在体内有害的自由基。自由基是无电荷的原子、分子或离子(“坏人”)正在不断破坏在你的身体里的细胞。维生素C也有助于保持血管健康,产生胶原蛋白这有助于肌肉,骨骼和其他组织在一起。

7.Bananas improve athletic performance.

7、香蕉能提高运动表现。

If you have ever wondered why many athletes love bananas, here’s the reason: Bananas boost the muscles and provide antioxidants and other nutrients naturally. According to a study at the Appalachian State University’s Human Performance Lab, consuming half a banana every 15 minutes during a cycling time trial test was as effective as drinking a carbohydrate matched sports drink every 15 minutes. No wonder Yohan Blake, the Jamaican Olympics sprinter, reportedly eats 16 bananas a day!

如果你曾经想知道为什么很多运动员喜欢香蕉,原因是:香蕉增加肌肉和提供抗氧化剂和其他天然的营养物质。根据阿巴拉契亚州立大学人类的性能实验室的一项研究表明,每15分钟自行车计时赛测试期间吃半个香蕉是每15分钟喝相匹配的碳水化合物运动饮料是一样的效果。难怪据说Yohan Blake,牙买加奥运短跑选手,一天吃了16个香蕉!

8.Bananas fight anemia.

8、香蕉抗贫血。

Because bananas are high in iron, consuming them can stimulate production of hemoglobin in the blood and help fight anemia. Anemia is a condition where there is a decrease in the number of red blood cells or hemoglobin in the blood, leading to fatigue, paleness and shortness of breath.

因为香蕉富含铁,消耗他们可以刺激生产血液中的血红蛋白,帮助对抗贫血。贫血的话会减少血液中红细胞或者血红蛋白的数量,导致疲劳,苍白,气短。

9.Bananas suppress hunger pangs.

9、香蕉抑制饥饿感。

This happens not merely because eating bananas makes you feel full for longer, but also due to their pleasant smell. That’s right, the scent of bananas can apparently suppress appetite and hunger pangs! According to this study by Dr Alan Hirsch of the Smell and Taste Treatment and Research Foundation in Chicago, smelling bananas when you are hungry can trick your brain into thinking that you’ve actually eaten them.

这种情况不仅仅是因为吃香蕉会让你感觉饱的时间更长,而且由于他们愉快的气味。没错,香蕉的香味能明显抑制食欲和饥饿感!根据阿兰·赫尔希博士在芝加哥嗅觉和味觉治疗和研究基金会的研究,当你饿的时候闻香蕉能欺骗你的大脑认为你已经吃掉他们。

10.Bananas lift mood and help you feel happy.

10、香蕉提升情绪,让你感觉幸福。

A medium-size banana provides about 27 mg magnesium. This mineral can help boost your mood and aid good sleep. Men and women need 420 mg and 320 mg of magnesium per day, respectively. If you’re low on magnesium, you’re likely to suffer from anxiety, irritability, depression and other disorders.

一个中型香蕉提供大约27毫克镁。这种矿物可以帮助提高你的情绪和保证良好的睡眠。男人和女人每天分别需要420毫克和320毫克的镁。如果你低镁,你可能患有焦虑、易怒、抑郁和其他疾病。

【大耳朵原创文章,转载请注明出处】


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