Nutritionists give specific advice on enjoying fried banana cake, which football player Nguyen Xuan Son loves, to avoid gaining weight.
Equivalent to 10% of daily energy
According to the Institute of Nutrition (Ministry of Health), a fried banana cake provides about 200 kcal, with main ingredients including: banana (90 gr), flour (15 gr), sugar (2 gr), vegetable oil (10 gr). Energy can be increased by changing the ingredients of the cake. For example, the banana is bigger, has more sugar, and is fried with more oil.
Fried banana cake - a delicious dish but easy to gain weight
According to the Institute of Nutrition's recommendations on energy needs, the average adult needs 2,000 kcal/day, divided into 3 main meals and 1-2 snacks. Of which, the energy of each snack accounts for 5-10% of the total energy of the day. Thus, 1 fried banana cake with an energy of about 200 kcal will account for 10% of the energy of the day, equivalent to 1 snack.
"Therefore, fried banana cake will not cause weight gain when we eat 1 fried banana cake once a day and do not add any ingredients that increase energy such as sugar, flour or cooking oil," Dr. Cam Yen, Department of Adult Nutrition Consultation, Institute of Nutrition, shared.
However, Dr. Yen noted that because fried foods make the taste more delicious, if we eat more than 2 of them per day, the continuous frequency will cause excess energy and will cause rapid weight gain.
How to eat to avoid gaining weight?
"Fried banana cake is a cake that can easily cause weight gain. No matter how attractive the cake is, you should eat it in moderation because the energy in the cake is high. Eating too much fried banana cake will lead to overweight, obesity, and more seriously, it will lead to cardiovascular disease, high blood pressure, and diabetes," Dr. Yen noted.
At the same time, Dr. Yen also suggests a healthy way to eat fried banana cake. First of all, you need to limit the amount you eat. You should eat fried bananas in moderation, not too much. A recommended serving is 1 - 2 fried bananas, equivalent to 100 - 200 grams. You should eat fried bananas as a morning or afternoon snack, not as a substitute for main meals. You should not eat fried banana cake in the evening. If possible, you should also make the cake at home to ensure hygiene and be able to adjust the ingredients yourself, contributing to managing the energy when entering the body.
Nutritionists advise on choosing ingredients when making fried banana cakes as follows: use ripe bananas for natural sweetness, limit added sugar; use whole wheat flour instead of white flour to increase fiber and nutrition content; use healthy cooking oils such as olive oil and coconut oil for frying.
Additionally, changing the way you prepare your food can help reduce excess calories. For example, bake or steam bananas instead of frying them to reduce calories and fat; limit the use of honey or sugar-added syrups.
In addition, it is necessary to combine with a balanced diet. Maintain a varied diet to provide adequate nutrients for the body. Eat 300 - 500 grams of green vegetables and fruits per day, prioritizing whole grains. Limit processed foods, high in sugar, salt and fat.
Along with proper nutrition, enjoying delicious fried banana cake in limited doses, Dr. Yen also recommends that everyone should exercise regularly for at least 30 minutes/day as recommended by the World Health Organization to maintain a reasonable weight.
Source: https://thanhnien.vn/bi-quyet-an-banh-chuoi-chien-khong-lo-tang-can-185250308222647598.htm
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