Breakfast: Energy-boosting banana smoothie

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Does eating bananas in the morning provide enough energy for the body? Is it possible to drink banana smoothie in the morning to provide energy for the body? Here are the benefits of bananas and a banana smoothie recipe for an energizing breakfast.

1. The health benefits of bananas you should know

According to scientific analysis, bananas are extremely healthy and delicious, so they should be chosen. They contain an amount of essential nutrients the body needs. Among them are benefits for the digestive system, heart health and weight loss diet purposes. Not only that, banana is a convenient dish that is easy to prepare, suitable for busy people. Here are 11 benefits of bananas summed up:
Bananas provide a rich source of nutrients for health Bananas are a widely used fruit popular around the world. However, the resale price is not low in European countries. According to analysis, the homeland of bananas is located in Southeast Asia. This is a warm climate area, so tropical fruit grows well. There are many sizes as well as the banana family. Therefore, they are distinguished by names such as banana pepper, banana king, banana jackfruit ...
Bananas contain an abundant amount of fiber and antioxidants that the body needs. One medium banana is about 120 grams. At this size, analyzed bananas contain nutrients such as:
Potassium: 9%RDI; Vitamin B6: 33% of the RDI; Vitamin C: 11% of the RDI; Magnesium: 8% of the RDI; Bronze: 10% of RDI; Manganese: 14% of the RDI; Carbs: 24 grams; Fiber: 3.1 grams; Protein: 1.3 grams; Fat: 0.4 grams. On average, each banana gives you about 105 calories. Most of the water and carbs the body will get from bananas. Therefore, eating bananas will not guarantee protein and also reduce fat intake. Green bananas are rich in starch, but when ripe, they convert to sugar in the form of glucose and fructose.
Nutrition in bananas has the effect of stabilizing blood sugar at an acceptable level. When you eat bananas, you will add pectin to your body. They are a substance that has the same function as soluble fiber. When increasing the amount of pectin and resistant starch loaded into the body, blood sugar will be reduced. Therefore, the stomach will be slow to digest food to avoid emptying the stomach, making the appetite also decrease.
However, you need to be careful not to eat too many bananas if you have type 2 diabetes. Especially ripe bananas should not be used because at this time the composition of bananas is sugar. Monitor your blood sugar to decide the appropriate portion size when you have diabetes.
Bananas provide fiber to promote activity for the digestive tract In bananas, there is a sufficient amount of fiber to promote digestive system activity. On average you get 3 grams of fiber in each banana. With such a concentration, the body will have enough derivatives to stimulate intestinal contractions. At the same time, the pectin in bananas is proposed to be used to fight colon cancer.

Using bananas for a weight loss diet menu is quite effective, although the evidence does not confirm that bananas can effectively lose weight. However, some components of bananas are believed to be beneficial for weight loss. For starters, bananas can be used to create a feeling of fullness and reduce calories.
Although there can be no concrete evidence. But according to nutritionists, fiber derived from fruit affects body weight and weight loss results. Moreover, when ripe bananas will provide an amount of resistant starch. This substance reduces cravings to help you eat less and burn stored fat.
Bananas help improve heart health Bananas contain just enough potassium for the body to use. This mineral is essential for controlling blood pressure and promoting heart health. Although potassium is an essential nutrient, most of us are severely deficient in it. With 9% of the RDI for potassium/120g of bananas, you will ensure your nutritional intake for the whole day. In addition, magnesium also supports effective cardiovascular health.
Eat bananas to add antioxidants to the body Fruits and vegetables are always a great source of antioxidants for the body. Bananas contain dopamine and catechins, powerful antioxidants. Thanks to this substance, you will reduce the risk of heart disease or degeneration as you age.
However, the antioxidants in bananas do not cause the brain sedation as rumored. It's just an antioxidant that affects hormones specifically, mood. You will feel more comfortable and less anxious.
Bananas make you feel full for a long time to reduce your cravings Resistant starch is a type of carbs that stay in the stomach for a long time. They act like soluble fiber, so they keep you feeling full for longer. On the other hand, when green bananas are, this content is usually higher. But when ripe, a part converts to another form but does not affect the amount of soluble fiber in bananas.
Green bananas will reduce insulin sensitivity Insulin resistance is one of the causes of serious diseases. Including type 2 diabetes. If you supplement your body with 15-30 grams of resistant starch regularly for 1 month, insulin sensitivity will increase by 33-50%. However, these are just some of the analytical results. Scientists have yet to figure out what causes this effect. Therefore, you can not completely use bananas to increase sensitivity without testing or support from a nutritionist.
Kidneys improve health when eating bananas Potassium is good for heart health and is necessary for the body every day. Hard to find foods rich in potassium like bananas. So if you eat bananas regularly, you can maintain positive health for your kidneys. In a study with a period of 13 years, it was found that: Women reduce the incidence of kidney disease by 33% when they eat bananas regularly 2-3 times per week.
In other studies, it has been found that: Eating 4-6 times a week reduces the risk of kidney disease by 50%. This result is based on a comparison between healthy people who do not use bananas. However, these are only findings and do not completely conclude the exact impact of bananas on kidney disease.
Eating bananas helps you have energy for exercise Bananas are used quite commonly in the menu of sports athletes. The reason may be because this is a food that contains many nutrients and supports a good digestive system. Moreover, eating bananas also limits the symptoms of cramps or pain. This is a plus and what athletes need.
The important reason we overlook is that bananas provide electrolytes. Thanks to the ability to balance and rehydrate the body, bananas have been chosen. However, the benefits of pain relief or muscle contraction need to be studied further before definitive conclusions can be drawn.
Easy to include bananas in the daily nutritional menu Bananas are not only nutritious food but also popular for their convenience. You can drink banana smoothie in the morning, eat with yogurt or eat banana with cereal. Even bananas can make an easy dish or cake.
One point that convinces you to eat bananas is that they are less affected by chemicals. Due to the banana's thick skin structure, it limits the effects of pesticides and some other pollutants. At the same time they are easy to transport and convenient to use.

2. Recipe for a banana smoothie in the morning

Eating bananas in the morning will provide enough energy for the body. Especially when you are too busy with work or need to get up early and do not have enough time to prepare breakfast. Try drinking a banana smoothie in the morning. Here is the recipe for banana smoothie:
One cup of fresh milk 2 bananas 3 teaspoons yogurt half a teaspoon of finely ground cinnamon 1 teaspoon of honey

3. Instructions for making banana smoothie

Banana smoothie is also quite simple to make. You just need to mix the prepared ingredients in the blender. During the grinding process can be adjusted to suit the taste. The recipe above is just a suggestion, you can completely adjust or add some other ingredients.
Thus, eating bananas in the morning is not only convenient but also adds a large amount of nutrition to the body. You can refer to many other recipes from bananas. However, talk to your dietitian for detailed support. Your doctor will give you advice tailored to your physical condition.
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Reference source: nutritionaustralia.org