Kutheni ulwandle lulungile kwaye lusempilweni

Umxholo

• Yintoni ulwandle?
• Iindidi eziqhelekileyo zoLwandle
• Iphakamileyo kwizondlo ezininzi
• Ulwandle olunokuthi luncede ukukhuthaza umsebenzi weTyroid
• Ingaphucula impilo yentliziyo
• Isenokuzinzisa amanqanaba eswekile yegazi
• I-Seaweed inokukunceda ulahlekelwe isisindo
• Ulwandle olunokuthi luqinise amajoni omzimba
• Izilwanyana zaselwandle zingaphucula impilo ye-Gut
• Inokunciphisa umngcipheko womhlaza
• Ezinye izibonelelo ezinokubakho
• Ngaba Ukutya Kwaselwandle Kukhuselekile?
• Isenokuba namanqanaba aphezulu ezinyithi ezinzima
• Ukungenisa okuphezulu kunokuphazamisa ukusebenza kweZintso kunye nokuNcitshiswa kwegazi
• Ezinye ziPhezulu kakhulu kwi-Iodine kwaye zinokuphazamisana nomsebenzi weTyroid
• Ukufumana phi ulwandle kunye nendlela yokuyitya
• Thatha uMyalezo waseKhaya

I-Seaweed yinto eqhelekileyo kwi-Asia cuisine efumana ngokukhawuleza ukuthandwa phakathi kwabantu baseNtshona abazi kakuhle impilo.

Kwaye ngesizathu esivakalayo - ukutya ulwandle luyindlela esemgangathweni esempilweni kunye nesondlo yokongeza iivithamini kunye neeminerals ekutyeni kwakho.

Ukutya rhoqo kunokuyomeleza impilo yakho kwaye kukukhusele kwizifo ezithile.

Eli nqaku lijongisisa ulwandle kunye nezibonelelo zalo ezininzi.

Yintoni ulwandle?

I-Seaweed ligama eliqhelekileyo elisetyenziselwa ukuchaza iintlobo ezininzi ezahlukeneyo zezityalo zealgae kunye nezaselwandle.

Ingakhula kwiindawo ezahlukeneyo zamanzi, kubandakanya ulwandle, amachibi kunye nemilambo. Ubulembu obuvela elwandle ngokubanzi buyatyiwa, kanti iintlobo zamanzi amnandi zihlala zinetyhefu.

Izilwanyana zaselwandle ezidliwayo zihlelwa ngokombala. Ezona ntlobo zixhaphakileyo zibomvu, ziluhlaza, luhlaza-luhlaza namdaka ().

Inokubakho ngokobungakanani obukhulu. I-Phytoplankton inokuba yi-microscopic, ngelixa i-kelp inokukhula ibe ziimitha ezingama-65 ubude, igxunyekwe kumgangatho wolwandle.

I-Seaweed idlala indima ebalulekileyo kubomi baselwandle kwaye yeyona ndawo iphambili yokutya kwezidalwa ezahlukeneyo elwandle.

Ikwayinxalenye ebalulekileyo yokutya kwabantu amawaka eminyaka kwaye ithandwa ngokukodwa kwizidlo zaseTshayina naseJapan.

I-Seaweed ibhekisa kwiintlobo ezininzi ze-algae kunye nezinye izityalo zaselwandle. Izilwanyana zaselwandle ezinokutyiwa zinokuhluka ngombala kunye nobukhulu kwaye sisithako esithandwayo kwindawo yokutya yaseAsia.

Iindidi eziqhelekileyo zoLwandle

Zininzi iintlobo zezidalwa zaselwandle ezityiwayo emhlabeni. Nazi ezinye ezimbalwa eziqhelekileyo:

• Nori: I-algae ebomvu ethengiswa ngokuthengisa kumashiti omisiweyo kwaye isetyenziselwa ukuqengqa i-sushi.
• Iletisi yolwandle: Uhlobo lwe-nori eluhlaza olujongeka njengamagqabi elettuce. Idla ngokutyiwa iluhlaza kwiisaladi okanye iphekwe kwisuphu.
• Uncedo: I-algae emdaka ihlala isomisiwe ibe ngamashiti kwaye yongezwa kwizitya ngexesha lokupheka. Inokusetyenziswa njengenye indlela engena-gluten kwii-noodle.
• EKombu: Uhlobo lwe kelp olunencasa eyomeleleyo. Ihlala ikhiwa okanye isetyenziselwa ukwenza isuphu stock.
• NONE Uhlobo olwahlukileyo lwe kelp ngobumnene, incasa emnandi kunye nokuqina okuqinileyo. Inokufakwa kwizitya ezahlukeneyo, kubandakanya izinto ezibhakiweyo.
• Wakame: I-algae emdaka esetyenziselwa ukwenza isaladi yaselwandle entsha. Inokuphekwa kwisityu kunye neesuphu.
• IsiDulse: I-algae ebomvu enobumba obuthambileyo, ococeer. Isetyenziselwa ukongeza incasa kwiindidi ngeendidi kwaye isenokutyiwa njenge snack esomisiweyo.
• Chlorella: I-algae eluhlaza, etyiwayo yamanzi amnandi ihlala ithengiswa njengesongezo kwifom yomgubo.
• UAgar kunye necarrageenan: Ezi zinto zifana nejeli ezifumaneka kubulembu zisetyenziswa njengezinto zokubopha ezisekwe kwizityalo kunye nee-arhente zokuqina ezomeleleyo kwiintlobo zokutya ezithengiswayo.

I-Spirulina idla ngokubizwa ngokuba yi-algae, eluhlaza okwesibhakabhaka kunye nohlaza okomhlaza kwaye ithengiswa kwithebhulethi, iflake okanye ifom.

Nangona kunjalo, i-spirulina inesakhiwo esahlukileyo kunezinye i-algae kwaye ke ngoko ithathwa njengohlobo lwe-cyanobacteria.

Oko kwathiwa, ekubeni i-spirulina ihlala ihlelwe kunye nezinye iintlobo ze-algae kuphando lwezesayensi, kuya kuxutyushwa kunye nezinye iintlobo kweli nqaku.

Kukho iintlobo ezahlukeneyo zezilwanyana zaselwandle ezidliwayo ezikhoyo. Ezi zinokutyiwa zintsha, zomisiwe, ziphekwe okanye njengesongezelelo somgubo.

Iphakamileyo kwizondlo ezininzi

Izilwanyana zaselwandle zizityebi kwizimbiwa ezahlukeneyo kunye nezinto ezilandelwayo. Ngapha koko, ihlala iqulethe amanqanaba aphezulu ezi zakha mzimba kuninzi ukutya.

Ngesi sizathu, uninzi luthatha ulwandle njengesityalo solwandle.

Umxholo wezondlo wolwandle ungahluka ngokuxhomekeke apho ukhule khona. Ke ngoko, iintlobo ezahlukeneyo ziya kuba nezixa ezahlukeneyo zezondlo.

Ngokubanzi, ii-ounces eziyi-3.5 (i-100 g) ye-seaweed ikubonelela nge (, 2, 3):

• Iikhalori: 45
• IiCarbs: Iigrama ezili-10
• Iprotheni: 2 iigrem
• Amafutha: 1 gram
• Ifayibha: I-14-35% ye-RDI
• Magnesium: I-27-180% ye-RDI
• Vitamin K: I-7-80% ye-RDI
• Imanganizi: I-10-70% ye-RDI
• Iodine: I-1-65% ye-RDI
• Isodium: I-10-70% ye-RDI
• Ikhalsiyam: I-15-60% ye-RDI
• Umntu: I-45-50% ye-RDI
• Potassium: I-1--45% ye-RDI
• Intsimbi: I-3-20% ye-RDI
• Ibhrasi: I-6-15% ye-RDI
• Inani elincinci lezinye izondlo: I-Omega-3 kunye ne-omega-6 fatty acids, iivithamini A, C, E, phosphorus, B iivithamini kunye ne-choline

I-algae eyomileyo igxile kakhulu kwizakhamzimba. Enye icephe (8 gram) yanele ukubonelela ngezixa zezondlo ezidweliswe apha ngasentla (, 4, 5).

I-Spirulina kunye ne-chlorella ziqulethe iiprotheyini eziphindwe kabini kwisabelo ngasinye. Ngokungafaniyo nezinye iintlobo zealgae, zikwaqulathe zonke iiamino acid eziyimfuneko emzimbeni womntu. Oku kubenza babe yimithombo epheleleyo yeprotein (4, 5).

Abanye bathi ulwandle lolwandle sisityalo esikhulu sevithamini B12, ivithamin yendalo efumaneka ngokwenyama, iinkukhu, amaqanda kunye nobisi.

Nangona kunjalo, kusekho impikiswano malunga nokuba ngaba uhlobo lwevithamini B12 efumaneka kwi-algae iyasebenza ebantwini (,,,,).

Ekugqibeleni, ulwandle lolwandle ngumthombo osisityebi wee-antioxidants. Ikwaqulathe isixa esihle se-polysaccharides (sPS) ene-sulphate, eziyinzuzo ekwakhiweni kwezityalo ekucingelwa ukuba negalelo kwizibonelelo zezempilo zaselwandle (,,,).

Izilwanyana zaselwandle ezinokutyiwa ziqulathe uluhlu olubanzi lweevithamini kunye neeminerals. Iintlobo ezomileyo zolwandle ezifana ne-spirulina kunye ne-chlorella zizezona zityebileyo zeeprotein.

Ulwandle olunokuthi luncede ukukhuthaza umsebenzi weTyroid

Idlala lengqula lidlala indima ebalulekileyo emzimbeni, kubandakanya nolawulo lwemetabolism yakho (,).

Idlala lengqula yakho lifuna ukutya kakuhle iodine ukuze isebenze kakuhle. Ngenhlanhla, iodine ifumaneka ngokulula kwiintlobo ezininzi zolwandle.

Eminye imithombo ye-iodine ibandakanya ukutya kwaselwandle, iimveliso zobisi kunye netyuwa e-iodized.

Ukungaphumeleli ukufumana iodine eyaneleyo ekudleni kunokukhokelela kwi-hypothyroidism.

Oku kunokudala iimpawu ezinje ngamandla aphantsi, ulusu olomileyo, ukurhawuzelela izandla neenyawo, ukulibala, uxinzelelo kunye nokuzuza ubunzima (). Ukongeza i-seaweed ekudleni kwakho kunokukunceda ukuba usebenzise iodine eyaneleyo ukuze i-thyroid yakho isebenze ngokufanelekileyo (16).

I-RDI ye-iodine yabantu abadala zii-micrograms ezili-150 ngosuku. Uninzi lwabantu lunokuhlangabezana nale mfuno ngokutya ukutya okuninzi kolwandle ngeveki.

Oko kwathiwa, iintlobo ezithile ezifana ne-kelp, kombu kunye ne-dulse zihlala ziqulathe izixa eziphezulu kakhulu ze-iodine kwaye akufuneki zityiwe rhoqo, okanye kwixabiso eliphezulu.

Ezinye, ezinje nge-spirulina, ziqulathe okuncinci kakhulu, ke musa ukuxhomekeka kuzo njengekuphela komthombo we-iodine.

I-Seaweed ngumthombo omkhulu we-iodine, onokukunceda ukukhuthaza umsebenzi ofanelekileyo we-thyroid.

Ingaphucula impilo yentliziyo

I-Seaweed iqulethe izondlo ezithile ezinokukunceda ugcine intliziyo yakho isempilweni.

Ukuqala, ngumthombo olungileyo wefayibha enyibilikayo kwaye iqulethe omega-3 fatty acids, zombini ezinokuba luncedo kwimpilo yentliziyo (,).

Ukongeza, uphononongo lwezilwanyana ezininzi lubika ukuba i-polysaccharides (sPS) ene-sulfated (SPS) efumaneka kulwandle lwaselwandle inokuba nakho ukunciphisa uxinzelelo lwegazi kunye nokuthintela ukujiya kwegazi (,,,).

Banokukunceda ukunciphisa i-LDL ("embi") ye-cholesterol kunye namanqanaba e-cholesterol iyonke (,,,,).

Izifundo ezimbalwa zenziwe nakubantu.

Umzekelo, uphononongo oluninzi lubika ukuba ukungena kolwandle okuphezulu kunganciphisa amanqanaba oxinzelelo lwegazi kwabafundi abasaqala isikolo, abantu abadala kunye nabantu abadala (, 26,,).

Isifundo seenyanga ezimbini sanika uhlobo lwesibini seswekile nokuba sisongezo se-spirulina okanye i-placebo yonke imihla. Amanqanaba eqela elongezelelayo le-triglyceride lehle nge-24% ().

Abathathi-nxaxheba kwiqela le-spirulina baphinde baphucula i-LDL-to-HDL ye-cholesterol ratio, ngelixa umlinganiso kwiqela le-placebo liba mandundu ().

Kwesinye isifundo, isongezelelo se-spirulina semihla ngemihla sinciphise amanqanaba e-cholesterol athatha inxaxheba nge-166% ngaphezulu kweqela le-placebo kwisithuba seenyanga ezimbini zokufunda ().

Abathathi-nxaxheba kwiqela lolwandle banciphisile amanqanaba e-cholesterol ye-LDL nge-154% ngaphezulu kuneqela le-placebo ().

Nangona ezi ziphumo zibonakala zithembisa, ayizizo zonke izifundo ezifumene iziphumo ezifanayo kunye nezifundo ezingakumbi zabantu ziyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla ().

I-Seaweed ngumthombo olungileyo wezakha mzimba ezinempilo kwaye inokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Isenokuzinzisa amanqanaba eswekile yegazi

Ukongeza ulwandle kwisidlo sakho kunokunciphisa umngcipheko wokuba nesifo seswekile.

Abaphandi bakholelwa ukuba ezinye iikhompawundi ezifumaneka kulwandle lwaselwandle zinokudlala indima ebalulekileyo ekuzinziseni amanqanaba eswekile yegazi kunye nokuthintela uhlobo lweswekile yesi-2 (,,).

Enye yazo yi-fucoxanthin, i-antioxidant enika i-algae emdaka umbala wayo. Le ngxube icingelwa ukuba iyanceda ukunciphisa ukunganyangeki kwe-insulin kunye nokuzinzisa amanqanaba eswekile yegazi ().

Ukongeza, uhlobo lwefayibha olufunyenwe kulwandle lwaselwandle lunokucothisa isantya apho kufunxwa khona ii-carbs kwisidlo. Oku kunokwenza kube lula kumzimba wakho ukuzinzisa amanqanaba eswekile yegazi (36,).

Kwisifundo esinye, chwetheza 2 abantu abaneswekile abathathe inani elikhulu lempuphu yolwandle yonke imihla benama-15-20% amanqanaba eswekile esezantsi ekupheleni kwesifundo seeveki ezine kunabo banikwe i-placebo ().

Kwesinye isifundo, abathathi-nxaxheba abasempilweni abanikwe ukhula lwaselwandle kwimizuzu engama-30 ngaphambi kokuba ukutya okune-carb kuxhamle kwi-8% ephezulu ye-insulin uvakalelo kunaleyo inikwe i-placebo ().

Imvakalelo ephezulu ye-insulin iluncedo kuba iyanceda umzimba wakho uphendule ngcono kwi-insulin kwaye ulawule amanqanaba eswekile yegazi lakho ngokufanelekileyo.

Elinye iqela lohlobo lwe-2 lweswekile elinikwe isongezo semihla ngemihla somgubo wolwandle iinyanga ezimbini bafumana ukwehla nge-12% kumanqanaba eswekile yegazi. Akukho lutshintsho luye lwabonwa kwiqela lolawulo ().

Iqela lonyango liye lanciphisa amanqanaba e-hemoglobin A1C nge-1% ().

IHemoglobin A1C isetyenziswa njengomlinganiselo wamanqanaba eswekile yegazi kwiinyanga ezi-2 ukuya kwezi-3 ezidlulileyo. Ukwehla kwe-1% kwi-A1C kubonisa ukuhla kweswekile yegazi eyi-130 mg / dl (1.5 mmol / l).

Ngokubanzi, ulwandle oluselwandle lunokuba luncedo kulawulo lweswekile yegazi, kodwa amanqanaba aphezulu emilinganiselo ahlala engacacanga. Uphando olongezelelekileyo luyafuneka ukuze kufundwe iziphumo zohlobo oluhlaza xa kuthelekiswa nomgubo.

I-antioxidants kunye ne-fiber e-soluble efumaneka kwi-seaweed inokunceda ukwandisa uvakalelo lwe-insulin kunye nokuzinzisa amanqanaba eswekile yegazi. Izifundo ezingaphezulu ziyafuneka ukumisela amanqanaba afanelekileyo okutya.

I-Seaweed inokukunceda ulahlekelwe isisindo

Ukutya i-seaweed rhoqo kunokukunceda ulahle ubunzima obungafunekiyo.

Abaphandi bakholelwa ukuba oku kungabangelwa, ngokuyinxenye, kwisakhono solwandle oluchaphazele amanqanaba akho obunzima obulawula i-hormone leptin. Idityaniswe nomxholo wefayibha yaselwandle ephezulu, oku kunokunceda ukunciphisa indlala kunye nokwenza ngcono iimvakalelo zokugcwala ().

Ukongeza, i-fucoidan, uhlobo lwe-sPS efumaneka kulwandle lwaselwandle, inokuphucula ukonakala kwamafutha kunye nokuthintela ukwakheka kwayo (,,).

Izifundo kubathathi-nxaxheba abatyebe kakhulu baxela ukuba abo banikwe isongezelelo semifuno yolwandle iiveki ezili-12-16 balahle malunga neepawundi ezi-3.5 (i-1.6 kg) ngaphezulu kunaleyo banikwe indawo ye-placebo (,).

Ngaphezulu, ulwandle lusezantsi kwiikhalori, kodwa lutyebile kwi-glutamate, iamino acid ekucingelwa ukuba inika incasa emnandi, ye-umami ().

Ke ngoko, ukutya okutyiwa elwandle kunganceda ukukhulisa ukulahleka kwesisindo ngokunika enye indlela eyonelisayo kukhetho olunokutya okuninzi lwekhalori.

Izilwanyana zaselwandle zinokunyusa ukulahleka kwamafutha ngokunciphisa indlala, ukonyusa iimvakalelo zokugcwala kunye nokuthintela ukuqokelelwa kwamanqatha. Ukunambitheka kwayo kuyenza ibe yeyona ndlela iphambili yokutya okuncinci.

Ulwandle olunokuthi luqinise amajoni omzimba

I-Seaweed inokukunceda ukukhusela kwiintlobo ezithile zentsholongwane.

Kungenxa yokuba iqulathe iikhompawundi zezityalo zaselwandle ekukholelwa ukuba zineepropathi zokulwa ne-antioxidant, anti-allergenic kunye nezifo (,,).

Uphando lubonisa ukuba ezi khompawundi zinokubanakho ukulwa iintsholongwane ezinjenge-herpes kunye ne-HIV ngokuthintela ukungena kwazo kwiiseli ().

Ngelishwa, azikho zifundo ezininzi ezikumgangatho ophezulu ezenziweyo ebantwini ukuxhasa ezi ziphumo.

Izifundo ezibini ezihlala zikhankanywa zichaza ukuba ukuthatha izongezo zolwandle kunokubanakho ukunciphisa iimpawu zentsholongwane ye-herpes kunye nokwandisa amanqanaba amaseli omzimba kwizigulana ze-HIV (,).

Nangona kunjalo, akukho nanye kwezi zifundo ezazineqela le-placebo, elenza kube nzima ukutolika iziphumo.

Uphononongo olutshanje lujonge kwiziphumo zokuthatha izongezo zaselwandle kulwabasetyhini abane-HIV. Abo banikwe iigram ezi-5 ze-spirulina ngosuku baphuhlise iipesenti ezingama-27 zeempawu ezinxulumene nesifo, xa kuthelekiswa neqela le-placebo ().

Nangona kunjalo, akukho mahluko kumanqanaba eseli yomzimba abonwa ngexesha lokufunda kweeveki ezili-12 ().

Izifundo ezongezelelweyo ziyafuneka ngaphambi kokuba kwenziwe izigqibo ezinamandla.

I-Seaweed inokuba nemiphumo emihle kwi-immune system yakho. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

Izilwanyana zaselwandle zingaphucula impilo ye-Gut

Izilwanyana zaselwandle zinokunceda ukuphucula impilo yamathumbu akho ngeendlela ezahlukeneyo. Ngenye, ityebile kwifayibha, enokukunceda ekuthinteleni ukuqhina kunye nokuqinisekisa ukwetyisa okugudileyo.

Iqulethe ii-agars, ii-carrageenans kunye ne-fucoidans, ekucingelwa ukuba zisebenza njenge-prebiotic (,).

Ii-prebiotic luhlobo lwefayibha engacolekiyo etyisa iintsholongwane eziluncedo emathunjini akho. Eyona bhaktiriya intle unayo emathunjini akho, indawo encinci yokuba neentsholongwane eziyingozi zikhule.

Ngokuhambelana, izifundo zezilwanyana zibonisa ukuba ukuthatha izongezo zaselwandle kungaphucula inani leebhaktiriya ezisempilweni kwaye kunciphise inani leebhaktheriya eziyingozi emathunjini ngokukuko kunezinye iintlobo ze-prebiotic (53,).

Abaphandi bakholelwa ukuba ii-prebiotic ezifumaneka kwi-seaweed zinokuba neziphumo ezithile zokuchasana nokudumba kunye ne-antibacterial.

Oku kunokuba yinxalenye yokuba, xa usondla ii-prebiotic, ibacteria emathunjini akho ivelisa i-butyrate. Le asidi ye-fatty-chain icingelwa ukuba ineziphumo ezichasene nokudumba ngaphakathi kwikholoni ().

Ukongeza, ii-prebiotic ezithile zinokubanakho ukuthintela iibhaktheriya eziyingozi njenge H. pylori ukusuka ekubambeleleni kudonga lwamathumbu. Emva koko, oku kunokuthintela ukubunjwa kwezilonda zesisu (,).

I-Seaweed iqulethe izixhobo ezithile ezinokukunceda ukugaya ukutya, ukuphucula impilo yamathumbu akho kunye nokunciphisa umngcipheko wosulelo kunye neebhaktheriya ezithile eziyingozi.

Inokunciphisa umngcipheko womhlaza

Ubukho bezilwanyana zaselwandle ekudleni kwakho kunokunceda ukunciphisa umngcipheko wokuphuhlisa iintlobo ezithile zomhlaza.

Umzekelo, abaphandi bakholelwa ukuba ulwandle lunokunceda ukunciphisa amanqanaba e-estrogen, ngokunokwenzeka ukunciphisa umngcipheko wabasetyhini wokuba nomhlaza webele (,).

Ifayibha enyibilikayo efumaneka kulwandle lwaselwandle inokunceda ekukhuseleni ukukhula komhlaza wekolon ().

Ngaphezulu, ezinye izifundo zibonisa ukuba udidi lweekhompawundi ezifumaneka kwiintlobo ezimdaka, ezinje nge-kelp, wakame kunye ne-kombu, zinokunceda ukuthintela ukusasazeka kweeseli ezinomhlaza (,,).

Oko kwathiwa, zimbalwa kakhulu izifundo zabantu eziye zaphanda iziphumo ezichanekileyo zolwandlekazi kwizigulana ezinomhlaza. Ukutya okuphezulu kakhulu kunokwandisa umngcipheko weesifo somhlaza, ngakumbi umhlaza wedlala lengqula.

Ke ngoko, kufuneka uphando olongezelelekileyo ngaphambi kokuba kuthathwe izigqibo ezinamandla.

Izilwanyana zaselwandle zinokukhusela kwiintlobo ezithile zomhlaza. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

Ezinye izibonelelo ezinokubakho

Izilwanyana zaselwandle zinokukhusela:

• Isifo seMetabolic syndrome: Ubuchule be-Seaweed bokunciphisa ubunzima kunye nokunciphisa uxinzelelo lwegazi, iswekile yegazi kunye ne-cholesterol kunokunciphisa umngcipheko wokuba nesifo se-metabolic syndrome ().
• Ukonakala kolusu: Iimpawu zolwandle zinokunceda ukukhusela ulusu kumonakalo obangelwe yimitha ye-UVB elangeni. Banokukunceda ukunqanda imibimbi, amabala elanga kunye nokuguga ngaphambi kwexesha kolusu (,,).
• Izifo zamathambo kunye nokuvuvukala: Iziphumo zokulwa ne-Seaweed's antioxidant kunye ne-anti-inflammatory zinokunceda ukunciphisa umngcipheko wokuba nesifo samathambo kunye ne-osteoporosis (,).

I-Seaweed inokunika ukhuseleko olongezelelweyo kwi-metabolic syndrome, ukulimala kwesikhumba, izifo zethambo kunye ne-rheumatoid arthritis.

Ngaba Ukutya Kwaselwandle Kukhuselekile?

Ukutya i-seaweed entsha kuthathwa njengokukhuselekileyo kubantu abaninzi.

Oko kwathethi, ukuyitya rhoqo okanye ngexabiso eliphezulu kunokubangela iziphumo ebezingalindelekanga.

Isenokuba namanqanaba aphezulu ezinyithi ezinzima

Ngokuxhomekeka apho zikhule khona, ezinye iintlobo zolwandle zinokuqulatha amanqanaba aphezulu e-mercury, i-cadmium, ilothe kunye ne-arsenic.

I-US Food and Drug Administration (i-FDA) ilawula amanqanaba ezi khemikhali kunye nesinyithi esindayo kulwandle olusandul 'ukutsha. Nangona kunjalo, izongezo azilawulwa kwaye zinokuba nenqanaba eliyingozi kwimpilo ().

Ukungenisa okuphezulu kunokuphazamisa ukusebenza kweZintso kunye nokuNcitshiswa kwegazi

Iindidi ezithile zezityalo zaselwandle zingaqulatha amanqanaba aphezulu esodium kunye ne-potassium, enokuba yingozi kubantu abanesifo sezintso ().

I-Seaweed iqulethe i-vitamin K, enokuphazamisa amayeza okunciphisa igazi. Abo bathatha abacoci gazi kufuneka baqiniseke ngokujonga kugqirha ngaphambi kokuba bayenze rhoqo ukutya kwabo.

Ezinye ziPhezulu kakhulu kwi-Iodine kwaye zinokuphazamisana nomsebenzi weTyroid

Ngelixa iodine iyimfuneko ekusebenzeni kakuhle kwe-thyroid, ukufumana iodine eninzi kunokuba yingozi (,,).

I-Kelp, i-dulse kunye ne-kombu ziindidi zolwandle kunye notyekelo lokuqulatha amanqanaba aphezulu e-iodine. Umzekelo, iigram ezingama-25 zekombu entsha inokuqulatha phantse amaxesha angama-22 ngaphezulu kwe-iodine ngaphezu komda okhuselekileyo wemihla ngemihla (, 16).

Ke ngoko, ezi ntlobo akufuneki zisetyenziswe rhoqo, okanye ngobuninzi bazo.

I-Seaweed ithathwa njengekhuselekile kubantu abaninzi. Nciphisa ukutya kwakho ukuba ukhetha ukukhetha iintlobo ze-iodine eziphezulu, okanye ukuba uthatha igazi elincinci okanye unezintso.

Ukufumana phi ulwandle kunye nendlela yokuyitya

Izilwanyana zaselwandle zingathengwa zintsha okanye zomiswe kwiivenkile ezinkulu zaseAsia. UNori, uhlobo oluqhelekileyo olusetyenziselwa ukuqengqa i-sushi, lunokufumaneka nakwiivenkile zokutya rhoqo.

Ukongeza ekusebenziseni kwabo i-sushi, ii-nori sheet zinokusetyenziselwa ngokulula ukubuyisela isonka se-tortilla xa sisonga.

I-wakame entsha kunye neletisi yolwandle inokuphoswa ngokulula ngeviniga encinci, ioyile yesesame kunye nembewu yesesame ukwenza isaladi emnandi.

I-nori eyomileyo okanye i-dulse yenzela amashwamshwam amnandi amnandi. Okanye, zama ukuwaqhekeza ngaphezulu kwesaladi ukongeza i-dash ye-umami flavour.

I-Spirulina kunye ne-chlorella zinokufakwa kwii-smoothies, ngelixa i-kelp inokusetyenziswa endaweni yetyuwa ukongeza incasa kuyo nayiphi na into.

Iindidi ezininzi zolwandle zingabandakanywa kwizitya ezishushu, kubandakanya isuphu, isityu kunye nezinto ezibhakiweyo. Akukho ndlela ichanekileyo okanye engalunganga yokwenza malunga nayo.

Izilwanyana zaselwandle zingathengwa kwiivenkile ezinkulu zaseAsia. Inokudityaniswa kwizitya ezahlukeneyo kubandakanya isuphu, iisaladi, ismoothies, isityu kunye nezinto ezibhakiweyo.

Thatha uMyalezo waseKhaya

I-Seaweed yongezwa ngokufanelekileyo ekudleni kwakho. Zininzi iintlobo ezahlukeneyo ezinomdla eziphantsi kweekhalori, kodwa zityebile kakhulu kwizakhamzimba.

Iqulethe isixa esifanelekileyo sefayibha, amafutha asempilweni kunye nezinto ezikhuthaza impilo-mveliso zezityalo ezinokuthi phantse wonke umntu azuze kuzo.