香蕉居然有這麼多好處！

1.Bananas lower high blood pressure.

1、香蕉降低高血壓。

Studies show eating as little as three bananas a day may loweryour blood pressure significantly. A medium-sized banana has about422 mg of potassium and is nearly sodium-free. The highpotassium-to-sodium ratio helps to neutralize the bloodpressure-rising effect of sodium in the diet.

研究表明每天吃三根香蕉可能會大大降低你的血壓。一個中型的香蕉有大約422毫克的鉀並幾乎不含鈉。鉀對於納的比率很高這有助於控制由於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. Fiberis an important nutrient in the body because it helps regulate thespeed of digestion, slowing it down. Eating a banana will make youfeel full longer and can also help with the problem ofconstipation.

香蕉富含纖維、有可溶性的和不可溶性的。在體內纖維是一種重要的營養素，因為它有助於調節消化的速度,使他慢下來。吃香蕉會產生飽腹感,還可以幫助解決便秘的問題。

No wonder bananas are often included in breakfast meals. Theyhelp you start your day energized and keep you satisfiedlonger.

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 bananasare full of fiber. A high-fiber diet has been linked with a lowerrisk of both cardiovascular disease (CVD) and coronary heartdisease (CHD). The soluble fiber present in banana is, inparticular, associated with a decreased risk of heart disease.

吃高纖維食物對心臟有好處,香蕉富含纖維。高纖維的飲食意味著低風險的心血管疾病(CVD)和冠心病(CHD)。可溶性纖維存在於香蕉,特別是,減少患心臟病的風險。

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

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

4.Bananas help create healthy cells.

4、香蕉幫助產生健康的細胞。

Bananas are rich in vitamin B6, containing 20 percent of thedaily amount required for adult intake. Vitamin B6 helps the bodyproduce insulin, hemoglobin and nonessential amino acids necessaryto create healthy cells. It also helps with the production ofantibodies that fight infections.

香蕉富含維生素B6,包含日常成人攝入所需數量的20%。維生素B6可以幫助身體產生胰島素,血紅蛋白和不必要的氨基酸，都是創建健康細胞所需的。它還可以幫助產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 considerednon-irritating for the human gastrointestinal tract, or GI tract.In fact, bananas not only ease digestive strain, but also sooth thedigestive tract and help restore lost minerals after diarrhea. Thatis why they are among the first solid foods introduced tobabies.

因為香蕉是相對容易消化,它們被認為是對人類胃腸道或消化道無刺激的。事實上,香蕉不僅緩解消化壓力,也舒緩消化道並且在腹瀉后幫助恢復失去的礦物質。這就是為什麼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 bethe first fruits that come to mind. But a full serving of bananasprovides a whopping 15 percent of the daily requirement for thisessential nutrient. Vitamin C is an important antioxidant thatneutralizes harmful free radicals in the body. Free radicals areuncharged atoms, molecules or ions (the 「bad guys」) that areconstantly destroying cells in your body. Vitamin C also aids inkeeping blood vessels healthy and produces collagen that holdsmuscles, bones and other tissues together.

當你想到維生素C,橘子和草莓是出現在你腦海里的第一個果實。但一個完整的香蕉提供了每日需要的高達15%的必需營養素。維生素C是一種重要的抗氧化劑,中和在體內有害的自由基。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胞。維生素C也有助於保持血管健康,產生膠原蛋白這有助於肌肉,骨骼和其他組織在一起。

7.Bananas improve athletic performance.

7、香蕉能提高運動表現。

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

如果你曾經想知道為什麼很多運動員喜歡香蕉,原因是:香蕉增加肌肉和提供抗氧化劑和其他天然的營養物質。根據阿巴拉契亞州立大學人類的性能實驗室的一項研究表明,每15分鐘自行車計時賽測試期間吃半個香蕉是每15分鐘喝相匹配的碳水化合物運動飲料是一樣的效果。難怪據說YohanBlake,牙買加奧運短跑選手,一天吃了16個香蕉!

8.Bananas fight anemia.

8、香蕉抗貧血。

Because bananas are high in iron, consuming them can stimulateproduction of hemoglobin in the blood and help fight anemia. Anemiais a condition where there is a decrease in the number of red bloodcells or hemoglobin in the blood, leading to fatigue, paleness andshortness of breath.

因為香蕉富含鐵,消耗他們可以刺激生產血液中的血紅蛋白,幫助對抗貧血。貧血的話會減少血液中紅細胞或者血紅蛋白的數量,導致疲勞,蒼白,氣短。

9.Bananas suppress hunger pangs.

9、香蕉抑制飢餓感。

This happens not merely because eating bananas makes you feelfull for longer, but also due to their pleasant smell. That』sright, the scent of bananas can apparently suppress appetite andhunger pangs! According to this study by Dr Alan Hirsch of theSmell and Taste Treatment and Research Foundation in Chicago,smelling bananas when you are hungry can trick your brain intothinking that you』ve actually eaten them.

這種情況不僅僅是因為吃香蕉會讓你感覺飽的時間更長,而且由於他們愉快的氣味。沒錯,香蕉的香味能明顯抑制食慾和飢餓感!根據阿蘭·赫爾希博士在芝加哥嗅覺和味覺治療和研究基金會的研究,當你餓的時候聞香蕉能欺騙你的大腦認為你已經吃掉他們。

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. Thismineral can help boost your mood and aid good sleep. Men and womenneed 420 mg and 320 mg of magnesium per day, respectively. Ifyou』re low on magnesium, you』re likely to suffer from anxiety,irritability, depression and other disorders.

一個中型香蕉提供大約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、抑鬱和其他疾病。