IziBonelelo eziMangalisayo zeMpilo yokuTya iiSweweed

Umxholo

• 1. Iqukethe i-Iodine kunye neTyrosine, exhasa umsebenzi weTyroid
• 2. Umthombo olungileyo weevithamini kunye nezimbiwa
• 3. Iqulathe iintlobo ngeentlobo zeAntixidants ezikhuselayo
• 4. Ukubonelela ngeFayibha kunye nePolysaccharides ezinokuxhasa iMpilo yakho yeGut
• 5. Ngamana unokukunceda ukuba wehlise ubunzima ngokulibazisa indlala kunye nokunciphisa ubunzima
• 6. Ngamana unokunciphisa ubungozi besifo sentliziyo
• 7. Ngamana unokunceda ekunciphiseni umngcipheko wohlobo lweSwekile 2 ngokuphucula uLawulo lweSwekile yeGazi
• Iingozi ezinokwenzeka zoLwandle
• Iodine engaphezulu
• Heavy Metal Umthwalo
• Umgca osezantsi

Ingca yolwandle okanye imifuno yaselwandle ziintlobo zobulembu ezikhula elwandle.

Bangumthombo wokutya wobomi baselwandle kunye noluhlu ngombala ukusuka kobomvu ukuya kuluhlaza ukuya kumdaka ukuya kumnyama.

Ingca yolwandle ikhula ngaselunxwemeni olunamatye kwihlabathi liphela, kodwa idla ngokutyiwa kumazwe aseAsia afana neJapan, Korea ne China.

Ixhaphake kakhulu kwaye inokusetyenziswa kwiitya ezininzi, kubandakanya i-sushi rolls, isuphu kunye ne-stews, iisaladi, izongezo kunye nee-smoothies.

Ngaphezulu, ulwandle lwasondlo lunesondlo kakhulu, ngenxa yoko intwana iyahamba indlela ende.

Nazi izibonelelo ezi-7 ezixhaswa yinzululwazi yolwandle.

1. Iqukethe i-Iodine kunye neTyrosine, exhasa umsebenzi weTyroid

Idlala lakho lengqula likhupha iihormoni ukunceda ukulawula ukukhula, ukuveliswa kwamandla, ukuveliswa kwakhona kunye nokulungiswa kweeseli ezonakalisiweyo emzimbeni wakho (,).

I-thyroid yakho ixhomekeke kwi-iodine ukwenza i-hormone. Ngaphandle kwe-iodine eyaneleyo, ungaqala ukufumana iimpawu ezinje ngokutshintsha kobunzima, ukudinwa okanye ukudumba kwentamo ngokuhamba kwexesha (,).

Ukutya okucetyiswayo (i-RDI) ye-iodine yi-150 mcg ngosuku (5).

I-Seaweed inekhono elikhethekileyo lokufumana ubuninzi be-iodine elwandle ().

Umxholo we-iodine uhluka kakhulu kuxhomekeka kuhlobo, apho ikhule khona kunye nendlela esetyenzwa ngayo. Ngapha koko, iphepha elinye elomileyo lolwandle lunokuqulatha i-11-1,989% ye-RDI (7).

Apha ngezantsi kukho umxholo we-iodine weentlobo ezintathu zaselwandle ezomileyo (8):

• Nori: I-37 mcg ngegram nganye (25% ye-RDI)
• Wakame: I-139 mcg ngegram (93% ye-RDI)
• EKombu: 2523 mcg ngegram (1,682% ye-RDI)

I-Kelp ngomnye wemithombo efanelekileyo ye-iodine. Ithisipuni nje enye (3.5 gram) yekelp eyomileyo inokuba namaxesha angama-59 e-RDI (8).

I-Seaweed iqulethe i-amino acid ebizwa ngokuba yi-tyrosine, esetyenziswa ecaleni kwe-iodine ukwenza iihomoni ezimbini eziphambili ezinceda idlala lengqula lenze umsebenzi walo ngokufanelekileyo ().

I-Seaweed iqulethe umthombo we-iodine kunye ne-amino acid ebizwa ngokuba yi-tyrosine. Idlala lengqula yakho lidinga ukuba zombini zisebenze ngokufanelekileyo.

2. Umthombo olungileyo weevithamini kunye nezimbiwa

Uhlobo ngalunye lwaselwandle luneseti ekhethekileyo yesondlo.

Ukufafaza i-seaweed eyomileyo ekutyeni kwakho akongezi nje incasa, uburhabaxa kunye nencasa kwisidlo sakho, kodwa yindlela elula yokunyusa ukutya kwakho iivithamini kunye neeminerali.

Ngokubanzi, 1 icephe (7 gram) ye-spirulina eyomileyo inokubonelela (10):

• Iikhalori: 20
• IiCarbs: 1.7 iigram
• Iprotheni: 4 iigrem
• Amafutha: Igram eyi-0.5
• Ifayibha: 0.3 iigrem
• URiboflavin: I-15% ye-RDI
• Thiamin: I-11% ye-RDI
• Intsimbi: I-11% ye-RDI
• Imanganizi: I-7% ye-RDI
• Ibhrasi: Iipesenti ezingama-21 ze-RDI

I-Seaweed iqulethe ixabiso elincinci levithamini A, C, E kunye no-K, kunye ne-folate, i-zinc, i-sodium, i-calcium kunye ne-magnesium (10).

Ngelixa inokuba negalelo kwipesenti encinci yezinye ii-RDIs apha ngasentla, ukuyisebenzisa njengokunonga kube kanye okanye kabini ngeveki kunokuba yindlela elula yokongeza izakhamzimba kwisondlo sakho.

Iprotheni ekhoyo kolunye ulwandle, njenge-spirulina kunye ne-chlorella, ziqulathe zonke ii-amino acid ezifanelekileyo. Oku kuthetha ukuba ulwandle olunokunceda ekuqinisekiseni ukuba ufumana uluhlu olupheleleyo lwee-amino acid (10, 11, 12).

Izilwanyana zaselwandle zinokuba ngumthombo olungileyo wamafutha e-omega-3 kunye nevithamini B12 (10, 13,).

Ngapha koko, kubonakala ngathi ukhula oluhlaza nolomfusa olomileyo luqulathe ubuninzi bevithamini B12. Olunye uphononongo lufumene i-2.4 mcg okanye i-100% ye-RDI ye-vitamin B12 kwii-4 gram kuphela ze-nori seaweed (,).

Oko kwathiwa, kukho ingxoxo eqhubekayo malunga nokuba umzimba wakho unokufumana kwaye usebenzise i-vitamin B12 kwi-seaweed (,,).

I-Seaweed iqulethe uluhlu olubanzi lweevithamini kunye neeminerals, kubandakanya iodine, i-iron kunye ne-calcium. Ezinye iintlobo zinokuqulatha isixa esikhulu sevithamini B12. Ngapha koko, ngumthombo olungileyo wamafutha omega-3.

3. Iqulathe iintlobo ngeentlobo zeAntixidants ezikhuselayo

Antioxidants zingenza izinto ezingazinzanga emzimbeni wakho zibizwa ngokuba ziiradicals simahla ezingasebenziyo (, 20).

Oku kubenza ukuba kungabi lula ukonakalisa iiseli zakho.

Ngapha koko, ukuveliswa kwemveliso yasimahla egqithileyo kuthathwa njengesizathu esingunobangela wezifo ezininzi, ezinjengesifo sentliziyo kunye neswekile ().

Ukongeza kokuqulatha iivithamini ze-A, C kunye no-E, i-seaweed inezinto ezahlukeneyo zezityalo, kubandakanya i-flavonoids kunye ne-carotenoids. Ezi zibonisiwe ukukhusela iiseli zomzimba wakho kumonakalo omkhulu wasimahla (,).

Uninzi lophando lujolise kwi-carotenoid ebizwa ngokuba yi-fucoxanthin.

Yeyona carotenoid iphambili efumaneka kwi-algae emdaka, efana ne-wakame, kwaye ine-13.5 yamaxesha e-antioxidant amandla njenge-vitamin E ().

I-Fucoxanthin ibonakalisiwe ukukhusela inwebu yeseli engcono kune-vitamin A (23).

Ngelixa umzimba ungasoloko uthatha i-fucoxanthin kakuhle, ukufunxwa kunokuphuculwa ngokuwuthatha kunye namafutha ().

Nangona kunjalo, ukhula lwaselwandle luqulathe iintlobo ezahlukeneyo zezityalo ezisebenza kunye ukuze zibe neempembelelo ezomeleleyo zokulwa ne-antioxidant ().

I-Seaweed iqulethe uluhlu olubanzi lwe-antioxidants, ezifana neevithamini A, C no-E, i-carotenoids kunye ne-flavonoids. Ezi antioxidants zikhusela umzimba wakho kumonakalo weseli.

4. Ukubonelela ngeFayibha kunye nePolysaccharides ezinokuxhasa iMpilo yakho yeGut

Intsholongwane yentsholongwane idlala indima enkulu kwimpilo yakho.

Kuqikelelwa ukuba uneeseli ezininzi zebacteria emzimbeni wakho kuneeseli zomntu ().

Ukungalingani kwezi "zintle" kwaye "kubi" amathumbu ebacteria kungakhokelela kwizifo kunye nezifo ().

I-Seaweed ngumthombo ogqwesileyo wefayibha, eyaziwayo ukukhuthaza impilo yamathumbu ().

Ingenza malunga nama-25-75% obunzima bomileyo wolwandle. Oku kuphezulu kunesiqulatho sefayibha yeziqhamo kunye nemifuno (,).

Ifayibha inokumelana nokwetyisa kwaye isetyenziswe njengomthombo wokutya webhakteria emathunjini akho amakhulu endaweni yoko.

Ukongeza, iiswekile ezithile ezifumaneka kulwandle olubizwa ngokuba yi-sulfated polysaccharides lubonakalisile ukonyusa ukukhula kwe "good" gut gut bacteria ().

Ezi polysaccharides zinokunyusa imveliso yee-acids ezinamafutha amancinci (i-SCFA), ezibonelela ngenkxaso kunye nokondla kwiiseli ezingqengqa amathumbu akho ().

I-Seaweed iqulethe i-fiber kunye noshukela, zombini ingasetyenziselwa njengemithombo yokutya yebhaktheriya emathunjini akho. Le fiber inokonyusa ukukhula kweebacteria "ezilungileyo" kwaye yondle amathumbu akho.

5. Ngamana unokukunceda ukuba wehlise ubunzima ngokulibazisa indlala kunye nokunciphisa ubunzima

I-Seaweed iqulethe i-fiber eninzi, engenazo iikhalori ().

Ifayibha kulwandle lwaselwandle isenokucothisa ukukhupha isisu, nayo. Oku kukunceda uzive ugcwele ixesha elide kwaye unokulibazisa ukulamba ().

Ulwandle lwaselwandle lukwathathelwa ingqalelo ukuba luneziphumo ezichasene nokukhuluphala. Ngokukodwa, uphononongo lwezilwanyana ezininzi lubonisa ukuba into eseweweweed ebizwa ngokuba yifucoxanthin inokunceda ukunciphisa amanqatha omzimba (32,,).

Olunye uphononongo lwesilwanyana lufumanise ukuba iigundane ezisebenzise i-fucoxanthin zanciphisa ubunzima, ngelixa iigundane ezazisitya ukutya zingazange.

Iziphumo zibonise ukuba i-fucoxanthin inyuse ukubonakaliswa kweprotein ehambisa amanqatha kwiigundane ().

Olunye uphando lwezilwanyana lufumene iziphumo ezifanayo. Umzekelo, i-fucoxanthin ibonakalisiwe ukunciphisa kakhulu amanqanaba eswekile yegazi kwiigundane, ukunceda ngakumbi ukunciphisa umzimba (,).

Nangona iziphumo kwizifundo zezilwanyana zibonakala zithembisa kakhulu, kubalulekile ukuba kwenziwe izifundo zabantu ukuqinisekisa ezi ziphumo.

I-Seaweed inokukunceda ukunciphisa umzimba ngenxa yokuba iqulethe iikhalori ezimbalwa, ukuzalisa i-fiber kunye ne-fucoxanthin, enegalelo ekwandiseni imetabolism.

6. Ngamana unokunciphisa ubungozi besifo sentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela.

Izinto ezonyusa umngcipheko zibandakanya i-cholesterol ephezulu, uxinzelelo lwegazi oluphezulu, ukutshaya kunye nokungasebenzi komzimba okanye ukutyeba kakhulu.

Into enomdla kukuba, ulwandle olunokunceda ukunciphisa amanqanaba egazi egazini (, 38).

Isifundo esinye seeveki ezisibhozo sondla iigundane ezinecholesterol ephezulu ukutya okunamafutha aphezulu kudityaniswa ne-10% yomileyo okomileyo wolwandle. Ifumene iigundane ezine-40% ye-cholesterol esezantsi iyonke, i-36% ye-LDL ye-cholesterol kunye nama-31% amanqanaba asezantsi e-triglyceride (39).

Isifo sentliziyo sinokubangelwa kukujija kwegazi ngokugqithileyo. I-Seaweed iqulethe i-carbohydrate ebizwa ngokuba yi-fucans, enokukunceda ukukhusela igazi ekunqandeni (,).

Ngapha koko, olunye uphononongo lwesilwanyana lufumanise ukuba i-fucans ekhutshwe kulwandle lwaselwandle ithintela ukujiya kwegazi ngokukuko njengesiyobisi ().

Abaphandi baqala ukujonga ii-peptides kulwandle lwaselwandle. Izifundo zokuqala kwizilwanyana zibonisa ukuba ezi zinto zinjengeprotheni zinokuthintela inxenye yendlela eyonyusa uxinzelelo lwegazi emzimbeni wakho,,,).

Nangona kunjalo, izifundo zabantu ezinkulu ziyafuneka ukuqinisekisa ezi ziphumo.

I-Seaweed inokukunceda ukunciphisa i-cholesterol yakho, uxinzelelo lwegazi kunye nomngcipheko wee-clots zegazi, kodwa ezinye izifundo ziyafuneka.

7. Ngamana unokunceda ekunciphiseni umngcipheko wohlobo lweSwekile 2 ngokuphucula uLawulo lweSwekile yeGazi

Isifo seswekile yingxaki enkulu yezempilo.

Kwenzeka xa umzimba wakho ungakwazi ukulinganisa amanqanaba eswekile yegazi ekuhambeni kwexesha.

Ngonyaka ka-2040, izigidi ezingama-642 zabantu kwihlabathi liphela kulindeleke ukuba babe nohlobo loku-1 okanye uhlobo lwesibini lweswekile ().

Into enomdla kukuba, ulwandle lwaselugxilwe kuphando ngeendlela ezintsha zokuxhasa abantu abasemngciphekweni wesifo seswekile ().

Uphononongo lweeveki ezisibhozo kubantu baseJapan abangama-60 luveze ukuba i-fucoxanthin, into ekumdaka wolwandle omdaka, inokunceda ukuphucula ulawulo lweswekile yegazi ().

Abathathi-nxaxheba bafumene ioyile yasekhaya yaselwandle equlethe i-0 mg, 1 mg okanye i-2 mg yefucoxanthin. Uphononongo lufumanise ukuba abo bafumene i-2 mg yefucoxanthin baphucule amanqanaba eswekile yegazi, xa kuthelekiswa neqela elifumene i-0 mg ().

Uphononongo luye lwaphawula ukuphuculwa okongezelelekileyo kumanqanaba eswekile yegazi kwabo banofuzo kuxinzelelo lwe-insulin, oluhlala luhamba nohlobo lwesibini lweswekile ().

Ngaphezulu, enye into eselwandle ebizwa ngokuba yialginate yathintela i-spikes yegazi kwizilwanyana emva kokuba zityisiwe ukutya okuneswekile eninzi. Kucingelwa ukuba i-alginate inokunciphisa ukufunxwa kweswekile kwigazi (,).

Olunye uphononongo lwezilwanyana luye lwaxela ukuphuculwa kolawulo lweswekile xa izicatshulwa zaselwandle zongezwa kukutya (,,).

I-Fucoxanthin, i-alginate kunye nezinye iikhompawundi kwi-seaweed kunokunceda ukunciphisa amanqanaba eswekile yegazi, ngenxa yoko ukunciphisa umngcipheko wesifo seswekile.

Iingozi ezinokwenzeka zoLwandle

Nangona i-seaweed ithathwa njengokutya okunempilo, kunokubakho iingozi ezinokubakho zokutya kakhulu.

Iodine engaphezulu

I-Seaweed inokuba ne-iodine enkulu kakhulu kwaye inokuba yingozi.

Into enomdla kukuba, ukuthatha kwabantu abaphezulu iodine ethathwa njengesinye sezizathu zokuba babe phakathi kwabantu abasempilweni kwihlabathi.

Nangona kunjalo, ukuthathwa komndilili we-iodine eJapan kuqikelelwa ukuba yi-1,000-3,000 mcg (667-2,000% ye-RDI). Oku kubeka umngcipheko kwabo basebenzisa imifuno yolwandle yonke imihla, njengoko i-1,100 mcg ye-iodine ngumda ophezulu onokubekezeleleka (TUL) kubantu abadala (6,).

Ngethamsanqa, kwiinkcubeko zaseAsia ukutya kolwandle kudla ngokutya kunye nokutya okunokuthintela ukufunyanwa kwe-iodine yi-thyroid gland. Oku kutya kwaziwa njenge-goitrogens kwaye kufumaneka kukutya okufana ne-broccoli, iklabishi, kunye ne-bok choy ().

Ukongeza, kubalulekile ukuba uqaphele ukuba ulwandle luyanyibilika ngamanzi, oko kuthetha ukuba ukupheka kunye nokulungisa kunokuchaphazela umxholo we-iodine. Umzekelo, xa i-kelp ibilisiwe imizuzu eyi-15, inokuphulukana ukuya kuthi ga kwiipesenti ezingama-90 zomxholo wayo we-ayodini ().

Ngelixa iingxelo ezimbalwa zamatyala zinxulumene nokusetyenziswa kwe-iodine equkethe i-kelp kunye nokungasebenzi kakuhle kwe-thyroid, umsebenzi we-thyroid ubuyele kwinto yesiqhelo wakuba ukusetyenziswa kuyekile (,).

Nangona kunjalo, amaxabiso aphezulu aselwandle anokuchaphazela ukusebenza kwe-thyroid, kwaye iimpawu ze-iodine eninzi zihlala zifana neempawu ze-ayodini eyaneleyo (6).

Ukuba ucinga ukuba usebenzisa iodine eninzi kwaye unamava okufana nokudumba okujikeleze intamo yakho okanye ukuguquguquka kobunzima, ukunciphisa ukutya kwakho okune-iodine etyebileyo kwaye uthethe nogqirha wakho.

Heavy Metal Umthwalo

Izilwanyana zaselwandle zinokufunxa kwaye zigcine iiminerali kwixabiso eligciniweyo ().

Oku kubeka emngciphekweni impilo, kuba ingca yolwandle nayo inokuba nezixa ezikhulu zesinyithi esinetyhefu enzima njenge-cadmium, i-mercury kunye nelothe.

Oko kwathethi, umxholo osisinyithi onzima kulwandle lwaselwandle uhlala ungaphantsi kwesibonelelo soxinaniso kumazwe amaninzi (55).

Uphononongo lwakutsha nje luhlalutye uxinzelelo lwezinyithi ezingama-20 kwizityalo ezi-8 ezahlukeneyo zolwandle ezivela e-Asiya naseYurophu. Kufumanise ukuba amanqanaba e-cadmium, i-aluminium kunye ne-lead kwi-4 gram nganye yaselwandle ayibonisanga mngcipheko wempilo ().

Nangona kunjalo, ukuba udla ulwandle rhoqo, kukho amandla esinyithi esinzima anokuqokelelana emzimbeni wakho ngokuhamba kwexesha.

Ukuba kunokwenzeka, thenga ingca yolwandle ephilayo, njengoko kunqabile ukuba ibe nezixa ezikhulu zesinyithi esinzima ().

I-Seaweed inokuqulatha iodine eninzi, enokuthi ichaphazele ukusebenza kwe-thyroid. I-Seaweed nayo inokuqokelela isinyithi esinzima, kodwa oku akuthathwa njengomngcipheko wezempilo.

Umgca osezantsi

I-Seaweed yinto ekhulayo kakhulu kwiindawo zokutya kwihlabathi lonke.

Ngowona mthombo wokutya ofanelekileyo we-iodine, onceda ukuxhasa idlala lengqula.

Ikwanazo nezinye iivithamini kunye neeminerali, ezinje ngevithamini K, iivithamini B, zinc kunye nentsimbi, kunye ne-antioxidants ezinceda ukukhusela iiseli zakho ekonakaleni.

Nangona kunjalo, iodine eninzi evela elwandle ingonakalisa umsebenzi wakho we-thyroid.

Ukufumana izibonelelo zempilo ezifanelekileyo, nwabele esi sithako samandulo ngesixa esiqhelekileyo kodwa esincinci.