Banana (kela / کیلا) ek bohat popular aur widely consumed fruit hai jo retail markets mein aam tor par per piece ~100 g se 150 g ke beech milta hai. Log aksar 1 kg, 1.5 kg ya phir dozen packs mein banana khareedtay hain kyun ke ye breakfast, snacks aur desserts sab mein easily use hota hai. Fresh bananas ka peel bright yellow hota hai (kabhi green thora unripe, kabhi brown spotted ripe), aur andar ka gudar soft, creamy aur naturally sweet hota hai—yeh har age group ko pasand aata hai.

Banana ka texture smooth aur eatable hota hai, is liye ye kids aur adults dono ke liye easy aur quick energy source hai. Retail pieces ka wazan size aur ripeness ke mutabiq farq hota hai; medium bananas mein aam tor par ~100–120 calories hoti hain, jo instant energy provide karti hain. Bananas saal bhar milte hain aur grocery stores, fruit markets aur online stores par readily available hotay hain, jis ki wajah se ye daily fruit habit ka hissa ban gaye hain.

Cooking / Serving Tips:

Preparation :
Banana ko pehle peel karein aur seedha khaa sakte hain. Aksar log ise breakfast, snacks ya desserts ke liye enjoy karte hain.

Raw / Fresh Eating :
Fresh banana ko direct eat karna easiest aur quickest way hai—yeh busy days, gyms ya school snacks ke liye ideal hota hai.

Salads / Smoothies :
Bananas ko fruit salads ya smoothies mein add karke creamy texture aur natural sweetness enhance ki ja sakti hai.

Baking / Desserts :
Ripe bananas ko bread, muffins, pancakes, kheer aur shakes mein use karna nutritious aur tasty option hai.

Storage Tips :
Whole bananas ko room temperature mein store karein. Ripeness ko slow karne ke liye fridge mein rakhna bhi helpful hota hai, lekin peel dark ho sakta hai (andar fruit fresh rehta hai).

Health Benefits & Diet Use:

Digestive Support :
Bananas fiber se rich hotay hain jo digestion ko support karte hain aur gut movement ko smooth banate hain. A medium banana mein takriban ~3 g dietary fiber hoti hai jo healthy digestion mein madad karti hai.

Energy Boost :
Banana natural carbohydrates aur sugars se loaded hota hai, is liye yeh instant energy boost deta hai — especially mornings, workouts ya busy routines ke liye ideal hai.

Potassium & Heart Support :
Bananas potassium ka acha source hotay hain jo heart health, blood pressure regulation aur muscle function ko support karte hain — ek medium banana mein ~422 mg potassium hota hai.

Immune & Nutrients Support :
Bananas vitamin C, vitamin B6, magnesium aur antioxidants provide karte hain jo immune system aur metabolism ko support karte hain.

Who Can Use :
Zyada tar log bananas ko raw ya cooked form mein apni daily diet ka hissa bana sakte hain — yeh bachon se le kar adults tak sab ke liye generally suitable hota hai.

Who Should Avoid or Limit :
Diabetes ya blood sugar control walay log bananas ko portion control ke sath use karein kyun ke is mein natural sugars hotay hain. Kidney disease ya high potassium restriction walay log bhi intake moderate rakhein.

Diet Plan Use :
Bananas ko breakfast bowls, smoothies, snacks ya desserts mein include karna healthy diet plans ka part ho sakta hai — heavy sugary forms aur processed desserts ko limit rakhein.

Nutritional Value:

Bananas naturally low in fat hotay hain aur fiber, potassium, vitamin C aur vitamin B6 rich hotay hain. Unka nutrient profile digestion, energy aur heart health ko support karta hai. Bananas ka carbohydrate content energy provide karta hai, jab ke unka fiber digestion aur satiety mein help karta hai.

Nutritional Information (Approx per 100g) :

• Calories: approx 89–105 kcal

• Carbohydrates: ~23–27 g

• Dietary Fiber: ~2.6–3.1 g

• Protein: ~1.1–1.3 g

• Fat: ~0.3–0.4 g

• Sugars: ~12–14 g

• Potassium: ~358–422 mg

• Vitamin C: present in moderate amount

• Vitamin B6: present in moderate amount