{"id":14408,"date":"2026-06-09T14:05:49","date_gmt":"2026-06-09T14:05:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14408"},"modified":"2026-06-09T14:05:50","modified_gmt":"2026-06-09T14:05:50","slug":"bananas-for-athletes-the-science-behind-natures-performance-fruit","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/bananas-for-athletes-the-science-behind-natures-performance-fruit\/","title":{"rendered":"Bananas for Athletes: The Science Behind Natures Performance Fruit"},"content":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0642\u0645\u062a \u0628\u062a\u0642\u0634\u064a\u0631 \u0627\u0644\u0645\u0648\u0632 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0623\u0648 \u0648\u0636\u0639\u062a\u0647 \u0641\u064a \u0639\u0635\u064a\u0631 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0642\u062f \u0627\u0633\u062a\u062d\u0642 \u0627\u0644\u0645\u0648\u0632 \u0645\u0643\u0627\u0646\u062a\u0647 \u0643\u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0643\u0644 \u0634\u062e\u0635 \u0646\u0634\u064a\u0637. \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0639\u0642\u0648\u062f \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u062a\u0642\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0627\u0644\u0645\u062d\u0645\u0648\u0644\u0629 \u0645\u0632\u064a\u062c\u0627 \u0642\u0648\u064a\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0648\u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0639\u0637\u064a\u0643 \u0625\u064a\u0627\u0647 \u0645\u0648\u0632\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0639\u0644\u064a\u0627<\/h2> <p>\u062a\u062d\u062a\u0648\u064a \u0645\u0648\u0632\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 (118 \u062c\u0631\u0627\u0645) \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 105 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0648\u0641\u0631 \u0645\u0644\u0641\u0627 \u0630\u0627 \u0645\u0639\u0646\u0649 \u0644\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0648\u0641\u0642\u0627 \u0644\u0628\u064a\u0627\u0646\u0627\u062a USDA FoodData Central:<\/p> <ul class=\"wp-block-list\"><li><strong>Potassium<\/strong>: 422 mg (9% DV)<\/li> <li><strong>Vitamin B6<\/strong>: 33% DV<\/li> <li><strong>Vitamin C<\/strong>: 11% DV<\/li> <li><strong>Magnesium<\/strong>: 8% DV<\/li> <li><strong>Manganese<\/strong>: 14% DV<\/li> <li><strong>Total carbohydrates<\/strong>: ~27 g | <strong>Fiber<\/strong>: 3.1 g | <strong>Protein<\/strong>: 1.3 g | <strong>Fat<\/strong>: 0.4 g<\/li> <\/ul> <p>\u064a\u062a\u063a\u064a\u0631 \u0645\u0644\u0641 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0645\u0639 \u0627\u0644\u0646\u0636\u062c: \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u062e\u0636\u0631 \u063a\u0646\u064a \u0628\u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0623\u0635\u0641\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 (\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632\u060c \u0627\u0644\u0641\u0631\u0643\u062a\u0648\u0632\u060c \u0627\u0644\u0633\u0643\u0631\u0648\u0632) \u2014 \u0648\u0647\u0648 \u062a\u0645\u064a\u064a\u0632 \u0645\u0647\u0645 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u062a\u062f\u0631\u064a\u0628\u0643.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/banana-nutrition-flatlay.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h2> <h3 class=\"wp-block-heading\">\u0642\u0645 \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3> <p>\u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0648\u0632 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u0633\u0647\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u2014 \u0645\u062b\u0627\u0644\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0641\u0639\u0627\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u062d\u0645\u0644. \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a <em>PLOS ONE<\/em> (\u0646\u064a\u0645\u0627\u0646 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 2012) \u0648\u062c\u062f \u0623\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0648\u0632 \u0623\u062b\u0646\u0627\u0621 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0643\u0627\u0646 \u0623\u062f\u0627\u0624\u0647 \u0645\u0634\u0627\u0628\u0647\u0627 \u0644\u0645\u0634\u0631\u0648\u0628 \u0631\u064a\u0627\u0636\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 6\u066a \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u062f\u0639\u0645 \u0645\u0624\u0634\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p> <p><strong>\u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout (30\u201360 min before):<\/strong> One ripe banana for quick glycogen support<\/li> <li><strong>During endurance exercise (60+ min):<\/strong> Half a banana every 45 minutes<\/li> <li><strong>Post-workout:<\/strong> Pair with a protein source for glycogen replenishment<\/li> <\/ul> <h3 class=\"wp-block-heading\">\u062f\u0639\u0645 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u0648\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3> <p>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0636\u0631\u0648\u0631\u064a \u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0633\u0648\u0627\u0626\u0644. \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0646\u0634\u0637\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0631\u0642\u0648\u0646 \u0628\u0643\u062b\u0631\u0629 \u0647\u0645 \u0639\u0631\u0636\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0646\u0642\u0635 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645. \u0623\u0628\u062d\u0627\u062b \u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a <em>Hypertension<\/em> (\u0648\u064a\u0644\u062a\u0648\u0646 \u0648\u0622\u062e\u0631\u0648\u0646\u060c 1997) \u0623\u0638\u0647\u0631\u0648\u0627 \u0623\u0646 \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u2014 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0645\u0647\u0645 \u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0645\u0639 \u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u060c \u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0648\u0632 \u062f\u0639\u0645\u0627 \u0641\u0639\u0627\u0644\u0627 \u0644\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a \u062f\u0648\u0646 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0645\u0636\u0627\u0641 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621<\/h3> <p>\u062a\u062f\u0639\u0645 3.1 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0644\u0643\u0644 \u0645\u0648\u0632\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u062a\u063a\u0630\u064a \u0627\u0644\u0645\u064a\u0643\u0631\u0648\u0628\u064a\u0648\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0641\u064a\u062f\u0629. \u064a\u0639\u0645\u0644 \u0627\u0644\u0646\u0634\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0641\u064a \u0627\u0644\u0645\u0648\u0632 \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u0636\u062c \u0643\u0645\u0627\u062f\u0629 \u0628\u0631\u064a\u062d\u064a\u0648\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u062e\u0645\u0631 \u0641\u064a \u0627\u0644\u0642\u0648\u0644\u0648\u0646 \u0644\u0625\u0646\u062a\u0627\u062c \u0623\u062d\u0645\u0627\u0636 \u062f\u0647\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629. \u0645\u0631\u0627\u062c\u0639\u0629 \u0641\u064a <em>Nutrients<\/em> (\u0633\u0644\u0627\u0641\u064a\u0646\u060c 2013) \u064a\u0624\u0643\u062f \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u062a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0627\u0644\u0634\u0628\u0639 \u2014 \u0648\u0643\u0644\u0627\u0647\u0645\u0627 \u0630\u0648 \u0642\u064a\u0645\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062f\u064a\u0631\u0648\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/athlete-eating-banana-gym.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0646\u0636\u062c \u0645\u0647\u0645: \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0647\u062f\u0641\u0643<\/h2> <figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Goal<\/th><th>Best Choice<\/th><\/tr><\/thead><tbody><tr><td>Pre-workout energy<\/td><td>Ripe yellow banana<\/td><\/tr><tr><td>Blood sugar management<\/td><td>Green or slightly unripe<\/td><\/tr><tr><td>Gut health and satiety<\/td><td>Unripe (higher resistant starch)<\/td><\/tr><tr><td>Post-workout recovery<\/td><td>Ripe banana + protein source<\/td><\/tr><\/tbody><\/table><\/figure> <p>\u064a\u062a\u0631\u0627\u0648\u062d \u0645\u0624\u0634\u0631 \u0627\u0644\u0645\u0624\u0634\u0631 \u0627\u0644\u062c\u0644\u0627\u064a\u0633\u064a\u0645\u064a \u0644\u0644\u0645\u0648\u0632 \u0628\u064a\u0646 \u062d\u0648\u0627\u0644\u064a 30 (\u0623\u062e\u0636\u0631) \u0625\u0644\u0649 60 (\u0646\u0627\u0636\u062c)\u060c \u0645\u0645\u0627 \u064a\u0636\u0639\u0647 \u0641\u064a \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0645\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u2014 \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u0645\u0633\u062a\u062f\u0627\u0645\u0629 \u062f\u0648\u0646 \u0627\u0631\u062a\u0641\u0627\u0639\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0633\u0643\u0631 \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0635\u062d\u0627\u0621 (\u0641\u0648\u0633\u062a\u0631-\u0628\u0627\u0648\u0644 \u0648\u0622\u062e\u0631\u0648\u0646\u060c <em>American Journal of Clinical Nutrition<\/em>, 2002).<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0637\u0631\u0642 \u0633\u0647\u0644\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0648\u0632 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/banana-smoothie-preparation.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Recovery smoothie:<\/strong> Blend one ripe banana with Greek yogurt, almond milk, and a scoop of protein powder<\/li> <li><strong>Pre-run fuel:<\/strong> Eat with a tablespoon of nut butter for combined carbs and fat<\/li> <li><strong>Frozen treat:<\/strong> Freeze sliced bananas and blend for a one-ingredient post-workout dessert<\/li> <li><strong>Overnight oats:<\/strong> Slice into oats with chia seeds for a slow-release breakfast<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u0644\u0635\u0629<\/h2> <p>\u0627\u0644\u0645\u0648\u0632 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u062a\u0627\u062d \u2014 \u0645\u064a\u0633\u0648\u0631\u0629 \u0627\u0644\u062a\u0643\u0644\u0641\u0629\u060c \u0645\u062d\u0645\u0648\u0644\u0629\u060c \u0648\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629. \u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0644\u062f\u064a\u0647\u0645 \u064a\u062f\u0639\u0645 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u062a\u063a\u0630\u064a \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0648\u0627\u0644\u0637\u0648\u064a\u0644\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u062a\u0639\u0632\u0632 \u0635\u062d\u0629 \u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0627\u0644\u0634\u0628\u0639. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0623\u0648 \u062a\u0631\u0643\u064a\u0628\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0623\u0648 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0648\u0632 \u0627\u0644\u064a\u0648\u0645\u064a \u064a\u0646\u0627\u0633\u0628 \u062a\u0642\u0631\u064a\u0628\u0627 \u0643\u0644 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u063a\u0630\u0627\u0626\u064a\u0629.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0627\u0644\u0645\u0635\u0627\u062f\u0631:<\/strong><\/p> <ol class=\"wp-block-list\"><li>USDA FoodData Central. Bananas, raw. FDC ID: 173944.<\/li> <li>Nieman DC, et al. Bananas as an energy source during exercise: A metabolomics approach. <em>PLOS ONE<\/em>. 2012;7(5):e37479.<\/li> <li>Whelton PK, et al. Effects of oral potassium on blood pressure. <em>JAMA<\/em>. 1997;277(20):1624\u20131632.<\/li> <li>Slavin J. Fiber and prebiotics: mechanisms and health benefits. <em>Nutrients<\/em>. 2013;5(4):1417\u20131435.<\/li> <li>Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values. <em>Am J Clin Nutr<\/em>. 2002;76(1):5\u201356.<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Disclaimer: This article is for informational purposes only and does not constitute medical or dietary advice. Individuals with diabetes, kidney disease, or other conditions affecting potassium or carbohydrate metabolism should consult a registered dietitian or physician before making dietary changes.<\/em><\/p> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0633\u0648\u0627\u0621 \u0642\u0645\u062a \u0628\u062a\u0642\u0634\u064a\u0631 \u0627\u0644\u0645\u0648\u0632 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0623\u0648 \u0648\u0636\u0639\u062a\u0647 \u0641\u064a \u0639\u0635\u064a\u0631 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0642\u062f \u0627\u0633\u062a\u062d\u0642 \u0627\u0644\u0645\u0648\u0632 \u0645\u0643\u0627\u0646\u062a\u0647 \u0643\u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19506,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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