Bananas – what is worth knowing about them?
Bananas – Today many filled with local stalls and shop stands – were once considered to be luxury fruits. Although there are as many as three hundred varieties, currently only about twenty are grown. They are used both as an independent snack and as a component of dinner dishes, including dry ones. How do they affect weight loss and why do sports fans eagerly reach for it? – these are just some of the questions we answer below.
Banana – properties
Bananas are characterized by a high potassium content – 4-5 pieces are able to satisfy the daily adult’s needs for this element. It helps to maintain normal blood pressure, which is why these fruits are an appropriate snack for people with hypertension – the more so that they contain only a little sodium. The average banana is also a large portion of vitamin B6, responsible for many important body functions, including proper functioning of the nervous and immune systems, protein and glycogen metabolism, as well as the production of red blood cells. It is worth knowing that it is also a source of easily digestible carbohydrates. For this reason, bananas are very popular among athletes, especially those who practice endurance sports. They allow you to quickly replenish energy and minerals, and at the same time are easily digestible. Many women wonder
Banana – nutritional value
How many calories does a banana have? What vitamins and minerals does it contain? Answers can be found in the table.
|Nutritional value in 100 grams|
|energy||372 kJ / 89 kcal|
|fat (including saturated acids)||0.3 g (0.1 g)|
|carbohydrates (including sugars)||22.8 g (12.2 g)|
|Vitamins and minerals in 100 grams|
|vitamin B6||0.37 mg (26% DRWS)|
|potassium||358 mg (18% DRWS)|
DRWS – Daily Reference Intake Value
Source: United States Department of Agriculture
Bananas and slimming
100 g of bananas contain 89 calories (for comparison, the same number of strawberries 32 calories) and 22 g of carbohydrates. This makes many people avoid bananas while slimming. The average fruit (weighing approx. 120 g) is about 110 calories, but bananas on a diet, eaten in moderation, should not negatively affect weight reduction.
Dried bananas, also known as banana chips, can replace popular potato crisps and crisps. They are practically water-free, so they have more calories in 100g than raw fruits, more than 340, and more vitamins and minerals. The amount of potassium in this form of fruit is 1500 mg per 100 g, or 75% (!) Of daily adult’s needs. Dried bananas in the diet can therefore be a valuable snack.
Where are the bananas growing?
Banana trees grow in a hot and humid climate. For their fruits to get the right flavor, they need a lot of water. The first plants were grown in India and China, from where they were brought to Africa and the Caribbean, and from there to South America. Today, their plantations are found mainly in Ecuador, Colombia and Costa Rica. In these countries, however, not only yellow bananas are grown.
Bananas: red, green or black?
Red bananas : their pulp is delicate and has a mousse consistency, so it works well for creams, pancakes or desserts. Red bananas are smaller than yellow – they are suitable for eating raw, but only if they are ripe and soft.
Green bananas : hard and immature fruits whose nutritional value differs significantly from the yellow ones. They have more starch and less sugar, which is why they are recommended for people on a diet that reduces body weight.
Black bananas : they are fully ripe fruits. However, you do not have to wait until the skin is completely dark. The characteristic brown spots on the yellow skin are also a sign that the banana has matured, is sweet, soft and practically devoid of starch.
Platan, or vegetable banana
In some shop you can buy fruits reminiscent of bananas, but they are bigger and green or yellow, with pale orange flesh. It’s plane trees, or vegetable bananas. They are characterized by a higher content of vitamins A and C, but also starch and sucrose, so they are more caloric than the classic yellow bananas. Due to the composition, they are not eaten raw – starch is not well digested by man. In this form, they are also hard and not very tasty – that’s why they are prepared on the grill, roasts, frying or cooking, and also used for the production of banana flour. The poorer they are, the sweeter it is – starch decomposes into simple sugars.When they become dark, they are suitable for desserts, they can also be eaten raw. Interestingly, placement of plane trees in a closed paper bag speeds their maturation.
What to do with bananas?
Although bananas are often eaten raw, they also create many culinary possibilities. For frying and baking, ripe fruits with a slightly darkened skin, which are the sweetest and the softest, will be best suited. An extremely simple way to use them is a banana cake with chocolate , a popular banana bread. You can serve it without additives, but it also tastes great with orange preserves or cream cheese. Banana for breakfast? For those who like to start their day sweetly, a worthy meal can be a cocoa millet with fried fruit or pancakes in the American style – with bananas and maple syrup. These fruits also fit dry dishes, diversify eg crispy chicken pieces. Find out how delicious it tastes chicken monkey fingers with banana .
Banana is a valuable ingredient in many dishes. It can be an alternative to sugar in baked goods, addition to white meats, smoothies, pancakes and milk soups. Try the dishes we offer and the different species of these fruits.