Kelp: Kudya zvinovaka muviri, Hutano Kubatsirwa Uye Maitiro Ekudya

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Kelp rudzi rwegungwa rinofungidzirwa sechikafu, nekuti rine huwandu hwakawanda hwezvakakosha zvakakosha kune hutano hwako. Kelp chikafu chinodyiwa mumidziyo yakawanda yekuAsia uye chinoshandiswa mumhando dzese dzemadhishi senge masaradhi, masobho, madhiri emupunga nezvimwewo. Kelp inogadzira mukomboni unonzi sodium alginate uyo unoshandiswa seunosimbisa muzvikafu zvakawanda zvakaita sadhiadding, makeke, puddings , zvigadzirwa zvemukaka uye chikafu chakaomeswa.

Muchikamu chino, tichaongorora zvinovaka muviri zvekelp uye nezvakanakira hutano.

Mufananidzo Ref: Healthline

Chii chinonzi Kelp?

Kelp (Phaeophyceae) ihombe, ine mashizha mashavi egungwa kana gungwa regungwa rinokura mumvura isina kudzika, ine hupfumi hwemunyu padyo nemahombekombe egungwa. Kelp igungwa rinokurumidza kukura iro rinogona kukura pakakwirira kusvika pamamita makumi maviri nemashanu. Kune angangoita makumi matatu emhando dzekelp, hofori kelp, bongo kelp uye kombu ndiyo iri mhando dzakasiyana [1] .

Kelp inogona kudyiwa mbishi, yakabikwa, yeupfu kana yekuwedzera fomu. Iyo yakafuma mune akakosha mavitamini, zvicherwa uye antioxidants ayo anoratidzwa kuti abatsire hutano hwako munzira dzakawanda.

Kukosha Kwehutano KweKelp

100 g yekelp ine 81.58 g mvura, 43 kcal simba uye zvakare ine:

• 1.68 g mapuroteni
• 0.56 g mafuta
• 9.57 g makabhohaidhiretsi
• 1.3 g faibha
• 0,6 g shuga
• 168 mg calcium
• 2.85 mg simbi
• 121 mg magnesium
• 42 MG phosphorus
• 89 mg potasium
• 233 mg, sodium
• 1.23 mg zinc
• 0.13 mg mhangura
• 0.2 mg manganese
• 0.7 mcg selenium
• 3 mg vhitamini C
• 0.05 mg thiamine
• 0.15 mg riboflavin
• 0.47 mg niacin
• 0,642 mg pantothenic acid
• 0.002 mg vhitamini B6
• 180 mcg folate
• 12.8 mg choline
• 116 IU vhitamini A
• 0,87 mg vhitamini E
• 66 mcg vhitamini K

Hutano Mabhenefiti eKelp

1.Aids mukurema

Kelp chikafu chinoshamisa-chikafu chakakora mumafuta uye macalorie. Uye zvimwe zvidzidzo zvakaratidza kuti kelp inogona kuve nemhedzisiro pane kufutisa uye kuonda, zvisinei, zviwanikwa zvisingawanzo zviripo [piri] . Zvakare, kelp ine yakasikwa fiber inonzi alginate iyo inogona kubatsira kumisa kunwa kwemafuta mumatumbu [3] .

2. Inogona kudzivirira chirwere cheshuga

Chidzidzo chakaburitswa muNutrition Research uye Practice chakawana kuti kudyiwa kwesweweed kusanganisira kelp yakagadziriswa mashuga eropa, kukanganisa glycemic kudzora uye kuwedzera antioxidant enzyme zviitiko mune vanhu vane 2 chirwere cheshuga. [4] .

3. Inoderedza kuzvimba

Kelp ine simba rakadzika rekudzikisa kuzvimba, nekuda kweayo anti-kupisa zvinhu. Kelp zvakare ine fucoidan, polysaccharide iyo yakaratidzirwa kushanda seanorwisa-kupisa mumiririri. [5] [6] [7] .

4. Inodzivirira kurasikirwa kwepfupa

Sezvo kelp iri sosi yakafuma yevhitamini K, vhitamini iyi inokosha inoita basa rakakosha muhutano hwepfupa. Zvidzidzo zvakaratidza kuti vhitamini K haigone chete kuwedzera mapfupa emaminetsi muvanhu vane osteoporosis asi zvakare inogona kudzikisa kutsemuka kwemitengo [8] .

5. Inotsigira utachiona basa

Sekureva kweNational Institutes of Health (NIH), kelp ndechimwe chezvinhu zvakanakisa zvine ayodini, chinhu chakakosha chicherwa chinodiwa kugadzira mahormone etachiona. Iyo thyroid gland inoshandisa iodine kuburitsa hutachiona mahormone ayo anoita akati wandei akakosha mabasa sekudzivirira muviri metabolism uye kubatsira mukukodzera kwemapfupa nehuropi kukura panguva yekuzvitakura uye achiri mudiki hudiki.

6. Anogona kubata gomarara

Fucoidan iripo mu kelp inozivikanwa kuratidza immunomodulatory uye anti-bundu mhedzisiro. Zvidzidzo zvezvipfuyo zvakaratidza kuti zvine kugona kuuraya cancer maseru ekenza [9] . Chimwe chidzidzo chakaburitswa muMarine Zvinodhaka chakawana kuti fucoidan iripo mukelp inogona kumisa kukura kwekenza yekoloni uye kenza yemazamu [10] . Zvimwe zvidzidzo zvakare zvakazivisa kuti fucoidan inogona zvakare kubatsira mukudzivirira kukura kwemaseru emukenza emapapu [gumi neimwe] .

Side Migumisiro YeKelp

Sezvo kelp iri sosi yakanaka kwazvo yeayodini, kuipedza yakawandisa kunogona kutungamira kune ayodhini yakawandisa mumuviri uye izvi zvinogona kukanganisa hutachiona. Pamusoro pezvo, mhando dzakasiyana dzehuswa dzinosanganisira kelp dzine simbi dzinorema nekuti dzinotora zvicherwa kubva mumvura yavanokurira. Saka, zviri nani kushandisa kelp zvine mwero uye sarudza organic kelp [12] .

Nzira dzekudya Kelp

• Wedzera yakaomeswa kelp kumasobho uye stews
• Shandisa mbishi kelp noodles mumasadhi uye mimwe madhishi.
• Shandisa yakaoma kelp flakes sekudya kwekudya.
• Wedzera kelp kune green smoothies.
• Ita-fry kelp nemagetsi

Mufananidzo Ref: Healthline

Kelp Mapepa

Kelp saladi

Zvisungo:

• 200 g kelp nyowani kana yakanyoroveswa kelp yakaomeswa
• 2 tbsp chiedza soy muto
• 3 garlic clove, akachekwa
• 2 mazungu, akachekwa zvakanaka
• 1-2 mhiripiri yeThai, cheka kuita zvidimbu zvidiki
• 1 tbsp nhema vhiniga
• ¼ tsp munyu
• 1 tsp shuga
• 3 tbsp yemafuta ekubikisa mafuta

Maitiro:

• Cheka iyo kelp kuita yakatetepa shreds uye ishambidze mumvura inotonhorera kaviri.
• Bira mvura uye wobva wawedzera iyo yakabvarurwa kelp mairi uye bika kwemaminetsi maviri. Tumira mumudziyo uye dhonza mvura.
• Wedzera mwenje soy muto, scallion, mhiripiri, vhiniga negariki. Pisa mafuta emiriwo kusvikira wapisa wozoidururira pamusoro pezvakagadzirwa.
• Sungai pamwe chete zvese zvinoshandiswa zvakanaka uye mushumire [13] .

Mufananidzo Ref: onegreenplanet.org

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