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  • Apple Vs Banana - Which is best?

    Apple Vs Banana
    தினசரி ஒரு ஆப்பிள் போதும், வைத்தியர் வேண்டாம்" என்பது ஆங்கில அறிவுரை. அந்த ஆப்பிள் நான்குக்கு ஒரு வாழைப்பழம் சமம் என்று புதிய ஆய்வில் தெரிய வந்துள்ளது. வாழைப்பழத்தின் மகத்துவம் காலம் காலமாக தெரிந்தது தான். எனினும் இப்போதைய சூழ்நிலையில் மனித ஆரோக்கியத்தில் அதன் பங்கு பற்றி இந்தியாவின் டெல்லியை சேர்ந்த உணவியல் நிபுணர்கள் சிலர் ஆய்வு நடத்தினர்.

    அவர்கள் கூறியதாவது: வாழைப்பழம் சாப்பிட்டால் வெயிட் போடும் என்பது சிலரது எண்ணம். அது உண்மையல்ல. ஏனெனில் 0% கொழுப்பு கொண்டது வாழை. மாறாக அதிக உணவு சாப்பிடும் ஆர்வத்தை வாழைப்பழத்தில் உள்ள ஸ்டார்ச்(ஆர்எஸ்) தடுக்கிறது. அதன் கார்போஹைட்ரேட் காரணமாக அளவோடு உணவு சாப்பிட்டு ஸ்லிம்மாக இருக்க முடியும்.
    ஒட்டுமொத்த உடல் இயக்கத்துக்கு வாழைப்பழம் உதவுகிறது. உணவின் கால்சியம், மக்னீசிய சத்துக்களை உடலில் முழுமையாக சேர்க்கிறது. முழுமையாக பழுக்காத, திடமான, நடுத்தர அளவுள்ள வாழைப்பழத்தில் 4.7 கிராம் ஸ்டார்ச் இருக்கிறது.

    இது நீண்ட நேரம் பசியை தடுக்கும். கோதுமை, மக்கா சோளம், சிகப்பரிசி, பருப்புகள், உருளைக்கிழங்கில் உள்ள சத்துக்கள் வாழைப்பழத்தில் உள்ளன. ஆப்பிளுடன் ஒப்பிட்டால் ஒரு வாழைப்பழத்துக்கு 4 ஆப்பிள்கள் தான் சமம். ஏனெனில் ஆப்பிளைவிட புரோட்டின், கார்போஹைட்ரேட்ஸ், பொட்டாசியம், விட்டமின் சி, இரும்பு, பாஸ்பரஸ் ஆகியவை வாழைப்பழத்தில் பல மடங்கு அதிகம். வாழைப்பழத்தில் 100 கலோரிகளே உள்ளதால் எடை அதிகரிக்காது. ஸ்லிம்மாக இருக்கலாம். எனவே தினசரி 2 வாழைப்பழம் சாப்பிட்டு வந்தால் இளமை, ஆரோக்கியம் நிச்சயம்.


    Thanks for choosing this forum for asking your vaideeka, Shastra, Sampradaya doubts,
    please visit frequently and share information anything you think that will be useful for this forum members.
    Encourage your friends to become member of this forum.
    Best Wishes and Best Regards,
    Dr.NVS

  • #2
    Re: Apple Vs Banana - Which is best?

    6 Awesome Health Benefits Of Bananas

    Before we start discussing the health benefits of bananas, here is some nutritional information for a serving of banana (source - these numbers can be slightly different when obtained from a different source):

    Serving size = 1 medium sufficiently ripe banana [about 7″ long and 126 grams (0.28 pounds) in weight]

    Total Fat = 0 g; Cholesterol = 0 g; Calories = 110

    Potassium = 400 mg (10% of daily recommended value)

    Dietary Fiber = 4 g (16% of daily recommended value)

    Sugar = 14.8 g; Protein = 1 g (2% of daily recommended value)

    Vitamin C = 16% of daily recommended value

    Vitamin B6 = 20% of daily recommended value

    With this nutritional information in the background let’s work through the incredible health benefits of this commonplace fruit. I will try and list only substantiated facts with references wherever possible. I am particularly concerned about this because there have been some unsubstantiated claims (rumors) about extraordinary banana benefits floating around the internet (here is an example).

    Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient to keep your heart and nervous system in good shape. Potassium is essential for proper muscle contraction and hence plays an important role in muscle-influenced activities including: the normal rhythmic pumping of the heart, digestion, muscular movements, etc., Some studies have also linked low potassium intake to high blood pressure and increased risk of stroke. Most Americans don’t get enough potassium in their diet (recommended dose is about 4 g per day) - blame it on our fast food culture. Including a banana (or two) in your diet everyday would take you a step closer towards getting your daily recommended dose of potassium (references: American Heart Association, University of Maryland Medical Center, Colorado State University).

    Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones are again due to the high potassium content of bananas. A normal intake of potassium suppresses calcium excretion in the urine and minimizes the risk of kidney stones. Also, for the same reason (suppressing of calcium excretion), it minimizes the loss of calcium from the body and thereby reduces the risk of osteoporosis (references: University of Maryland Medical Center, University of Kansas Medical Center).

    Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan (although it’s not one of the major sources, a medium still contains about 10.6 mg of tryptophan). Tryptophan is one of the 20 amino acids which are building blocks of proteins (btw, an incredible number of articles on the internet call tryptophan as a “mood-enhancing protein” and that is technically not correct). Tryptophan helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative. It should be noted that the only way our our body gets it’s dose of tryptophan is through our diet - it does not produce tryptophan naturally; bananas is one of the easiest ways to get it (references: Nutritiondata.com, Chemistry Daily, Stanford Linear Accelerator Center, NIH MedLinePlus).

    Bananas are good for your blood: Bananas are one of the highest sources of naturally available vitamin B6: Vitamin B6 plays an important role in converting tryptophan to serotonin (read #3 above), and also helps the body to make hemoglobin - a crucial ingredient of your blood. Vitamin B6 is also essential for antibody production and to maintain a healthy immune response. It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels. A medium banana can take care of 1/5th of your daily recommended intake of vitamin B6 and is one of the easiest (and cheapest) ways to increase your dietary intake of the vitamin (references: NIH Office of Dietary Supplements).

    Bananas are good for kids: Let me quote this from NIH’s Medical Encyclopedia -

    Bananas are part of the BRAT diet, a diet many physicians and nurses recommend for children recovering from gastrointestinal problems, particularly diarrhea. BRAT stands for the different components that make up the diet: Bananas, Rice cereal, Applesauce, Toast. These are binding foods that make the stools harder.

    Bananas are good source of dietary fiber: A single serving (one medium-sized banana) contains 16% of the daily recommended dietary fiber intake for a normal adult - that’s substantial for a single serving of any food. Fiber improves laxation (smooth bowel movements). Fiber-rich diets have also been linked to lower risk of coronary heart disease and of type 2 diabetes. Also, view this information in light of the following facts (references: Health.gov, NIH PubMed - abstract is sufficient):

    Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day. source: Harvard School of Public Health

    Availability is the best part: Bananas are very affordable at about 35~40 cents per pound (on an average - in the US) and are generally available in almost all grocery stores; you don’t need to cook them or wash them (unless you want to eat the outer skin) and that makes them ideal as quick lunch substitutes. Consider bananas as an awesome and affordable dietary supplement.

    Got sugar concerns?: People worry a lot about the carbohydrates (especially the sugar part) in bananas. To that end, here are a few quotes from a couple reliable sources:

    A banana has a glycemic index of 52 and 24 grams of available carbohydrate. This gives a glycemic load of 12. In comparison, an apple having a glycemic index of 38 and 15 grams of available carbohydrate has a glycemic load of 6 … Although an apple may be a little better choice for a snack, eating a banana isn’t all that bad either because foods with glycemic loads in the low teens and below are the ones that should be selected as part of a balanced diet. (source: USDA.gov)

    Despite being erroneously called “fattening” and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. (source: American Diabetes Association)

    Like always, stuff should be done in moderation and it should be noted that all the above health benefits are “general observations” - and there must be, for sure, exceptions to general observations. If you have specific health conditions related to any nutritional constituents of bananas, make sure you consult your doctor before you go bananas on bananas.

    Comment


    • #3
      Re: Apple Vs Banana - Which is best?

      Dear Cheenu,
      It is happy to see you again with a useful posting.
      I hope now you are not having any problem for postings.
      I had spent most of time to rectify it last week.
      Now I am very very happy, tha people are posting again.
      thanks, continue to post more and more.
      nvs


      Thanks for choosing this forum for asking your vaideeka, Shastra, Sampradaya doubts,
      please visit frequently and share information anything you think that will be useful for this forum members.
      Encourage your friends to become member of this forum.
      Best Wishes and Best Regards,
      Dr.NVS

      Comment


      • #4
        Re: Apple Vs Banana - Which is best?

        Swamin

        Apart from its nutritional value, banana is a good laxative; elderly persons having perennial constipation are advised to take one fruit at night along with a glass of
        water. You should make it a regular practice to help regulate your system. In fact doctors too recommend bananas for digestion.

        PC RAMABADRAN

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