香蕉居然有這么多好處！

1、香蕉降低高血壓。

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會(huì)大大降低你的血壓。一個(gè)中型的香蕉有大約422毫克的鉀并幾乎不含鈉。鉀對(duì)于納的比率很高這有助于控制由于飲食中的鈉而引起的血壓上升。

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.

香蕉富含纖維、有可溶性的和不可溶性的。在體內(nèi)纖維是一種重要的營(yíng)養(yǎng)素，因?yàn)樗兄谡{(diào)節(jié)消化的速度,使他慢下來。吃香蕉會(huì)產(chǎn)生飽腹感,還可以幫助解決便秘的問題。

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

難怪香蕉通常包含在早餐。他們幫助你開始你精力充沛的一天,讓你滿意。

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.

吃高纖維食物對(duì)心臟有好處,香蕉富含纖維。高纖維的飲食意味著低風(fēng)險(xiǎn)的心血管疾病(CVD)和冠心病(CHD)?？扇苄岳w維存在于香蕉,特別是,減少患心臟病的風(fēng)險(xiǎn)。

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.

一個(gè)健康,均衡的飲食將提供必要的維生素、礦物質(zhì)和抗氧化劑，你的身體需要一個(gè)或者兩個(gè)香蕉中每個(gè)水果額外4克的纖維。

4.Bananas help create healthy cells.

4、香蕉幫助產(chǎn)生健康的細(xì)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.

香蕉富含維生素B6,包含日常成人攝入所需數(shù)量的20%。維生素B6可以幫助身體產(chǎn)生胰島素,血紅蛋白和不必要的氨基酸，都是創(chuàng)建健康細(xì)胞所需的。它還可以幫助產(chǎn)生抗體和抵抗傳染病。

5.Bananas improve GI tract heath.

5、香蕉改善胃腸道健康。

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?yàn)橄憬妒窍鄬?duì)容易消化,它們被認(rèn)為是對(duì)人類胃腸道或消化道無刺激的。事實(shí)上,香蕉不僅緩解消化壓力,也舒緩消化道并且在腹瀉后幫助恢復(fù)失去的礦物質(zhì)。這就是為什么他們是第一批給嬰兒吃的固體食物。

6.Bananas are rich in Vitamin C.

6、香蕉含有豐富的維生素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.

當(dāng)你想到維生素C,橘子和草莓是出現(xiàn)在你腦海里的第一個(gè)果實(shí)。但一個(gè)完整的香蕉提供了每日需要的高達(dá)15%的必需營(yíng)養(yǎng)素。維生素C是一種重要的抗氧化劑,中和在體內(nèi)有害的自由基。自由基是無電荷的原子、分子或離子(“壞人”)正在不斷破壞在你的身體里的細(xì)胞。維生素C也有助于保持血管健康,產(chǎn)生膠原蛋白這有助于肌肉,骨骼和其他組織在一起。

7.Bananas improve athletic performance.

7、香蕉能提高運(yùn)動(dòng)表現(xiàn)。

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!

如果你曾經(jīng)想知道為什么很多運(yùn)動(dòng)員喜歡香蕉,原因是:香蕉增加肌肉和提供抗氧化劑和其他天然的營(yíng)養(yǎng)物質(zhì)。根據(jù)阿巴拉契亞州立大學(xué)人類的性能實(shí)驗(yàn)室的一項(xiàng)研究表明,每15分鐘自行車計(jì)時(shí)賽測(cè)試期間吃半個(gè)香蕉是每15分鐘喝相匹配的碳水化合物運(yùn)動(dòng)飲料是一樣的效果。難怪據(jù)說Yohan Blake,牙買加奧運(yùn)短跑選手,一天吃了16個(gè)香蕉!

8.Bananas fight anemia.

8、香蕉抗貧血。

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?yàn)橄憬陡缓F,消耗他們可以刺激生產(chǎn)血液中的血紅蛋白,幫助對(duì)抗貧血。貧血的話會(huì)減少血液中紅細(xì)胞或者血紅蛋白的數(shù)量,導(dǎo)致疲勞,蒼白,氣短。

9.Bananas suppress hunger pangs.

9、香蕉抑制饑餓感。

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.

這種情況不僅僅是因?yàn)槌韵憬稌?huì)讓你感覺飽的時(shí)間更長(zhǎng),而且由于他們愉快的氣味。沒錯(cuò),香蕉的香味能明顯抑制食欲和饑餓感!根據(jù)阿蘭·赫爾希博士在芝加哥嗅覺和味覺治療和研究基金會(huì)的研究,當(dāng)你餓的時(shí)候聞香蕉能欺騙你的大腦認(rèn)為你已經(jīng)吃掉他們。

10.Bananas lift mood and help you feel happy.

10、香蕉提升情緒,讓你感覺幸福。

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.

一個(gè)中型香蕉提供大約27毫克鎂。這種礦物可以幫助提高你的情緒和保證良好的睡眠。男人和女人每天分別需要420毫克和320毫克的鎂。如果你低鎂,你可能患有焦慮、易怒、抑郁和其他疾病。