Seaweed: Hutano Kubatsirwa, Njodzi Uye Recipe

Mazita Akanakisa Evana

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Gungwa regungwa kana gungwa miriwo izita rakajairika rinoshandiswa kutsanangura dzakasiyana siyana mhando dzegungwa algae dzinokura mugungwa, makungwa nenzizi. Mahombekombe egungwa ave achishandiswa sechikafu, mushonga wevanhu, dhayi uye fetiraiza. Gungwa regungwa rinonyanya kudyiwa munyika dzeAsia uko kwave kuri kwakakurumbira chikamu chekudya.

Kune mhando dzakawanda dzinodyiwa dzegungwa, iyo ine yayo yakasarudzika kuravira, magadzirirwo uye chitarisiko, zvakadaro, akajairika mhando ndidzo nori, kelp, wakame, kombu, dulse uye bhuruu-girini algae senge spirulina uye chlorella.

Ruzivo rwehutano hweGungwa

Seaweed ndiyo yakanaka sosi yezvokudya fiber, omega 3 fatty acids, protein, vhitamini A, vhitamini B, vhitamini C, vhitamini D, vhitamini E, riboflavin, niacin, folic acid, pantothenic acid, ayodini, iron, zinc, mhangura, selenium , manganese, magnesium, potasium, phosphorus, sodium uye calcium [1] [piri] .

Hutano Kubatsirwa KweGungwa

1. Anorwa akasununguka zvakakomba kukuvara

Gungwa rakagwamba-rakazara ma antioxidants uye zvinobatsira zvinomera zvinomera, zvinosanganisira carotenoids uye flavonoids, iyo inobatsira kuchengetedza muviri kubva mukukuvara kwakasununguka kwakanyanya. Fucoxanthin ndiyo huru carotenoid inowanikwa mu brown algae, senge wakame. Zvidzidzo zvakaratidza kuti fucoxanthin ine gumi nemashanu neshanu nguva yemahara yekutsvagisa basa sevhitamini E, yakakosha antioxidant [3] .

2. Inotsigira hutano hwekudya

Gungwa regungwa chinhu chakanakisa sosi yefibre, chikafu chakakosha icho chinoita basa rakakosha muhutano hwekudya. Seaweed zvakare ine sulphated polysaccharides iyo yakaratidzirwa kuwedzera kukura kwehutachiona hwakanaka mudumbu, izvo zvinopa kune zviri nani gut hutano [4] .

3. Ngaadzikise mashuga eropa

Basa reantidiabetic rezvinodyiwa zvegungwa zvakaratidzwa mune dzakawanda zvidzidzo. Chidzidzo che2017 chakawana kuti fucoxanthin inowanikwa mugungwa inogona kubatsira mukuvandudza shuga dzeropa [5] [6] . Zvidzidzo zvemhuka zvakaratidzawo kuti huswa hunogona kudzikisira huwandu hweshuga yeropa [7] [8] .

4. Ngaabatsire mukudzikira uremu

Gungwa regungwa rine huwandu hwakawanda hwefibre uye kuidya kunogona kukubatsira kuti unzwe kuzara kwenguva yakareba uye kukuita kuti unzwe kushaya nzara, izvo zvinogona kubatsira mukuremerwa uremu. Zvidzidzo zvemhuka zvakaratidza kuti kuvapo kwefucoxanthin mugungwa kunogona kubatsira kudzikisa mafuta emuviri [9]

5. Inogona kuderedza njodzi yechirwere chemwoyo

Dzimwe ongororo dzinoitwa dzinoratidza kuti gungwa rinogona kubatsira kudzikisa cholesterol uye kudzivirira kubva kuchirwere chemoyo [10] . Chidzidzo chegore ra2013 chakawana makonzo akadyiswa mafuta akawanda, akakora cholesterol chikafu chinowedzerwa nehupfu hwegungwa, zvakakonzera kudzikira kwehuwandu hwecholesterol, LDL cholesterol uye triglyceride mazinga [gumi neimwe] .

Chimwe chidzidzo chakaburitswa muRondedzero yeMedical Chikafu chakaratidza makonzo pane ane mafuta mazhinji, e-cholesterol-yakawanda chikafu chinodyiswa gungwa, izvo zvakakonzera kudzikira kwehuwandu hwecholesterol yakaipa uye triglycerides uye yakawedzera cholesterol yakanaka [12] .

6. Inotsigira utachiona basa

Seaweed sosi huru yeayodini, chinhu chakakosha chicherwa chinodiwa nehutachiona gland kuburitsa mahormone, ayo anobatanidzwa mukugadzirwa kwesimba, kugadzirisa maseru akakuvara, kutonga mashandiro emuviri uye metabolism. Kushayikwa kwe ayodini kunokonzera zviratidzo zvakadai sekushanduka kwesimba, kurasikirwa nevhudzi, kuneta uye kuzvimba kwemutsipa [13] [14] [gumi neshanu] .

7. Anogona kubata gomarara

Zvidzidzo zvakaonekwa zvakaratidza chiitiko cheanticancer chegungwa [16] [17] . Gungwa regungwa rine chigadzirwa chinonzi fucoidan, icho chinoratidza zvinopesana nekenza. Zvidzidzo zvemhuka zvakaratidza kuti fucoidan inomisa kukura kwemaranoma, rudzi rwegomarara reganda. Chimwe chidzidzo chakaburitswa muMarine Drugs chakashuma kuti gungwa rinogona kumisa kukura kwekenza uye gomarara repazamu [18] [19] .

Njodzi Dzinogona Kuitika dzeGungwa

Kunyange hazvo gungwa richionekwa serine hutano, zvisinei, kune njodzi dzinogona kuitika kana iwe ukadya zvakawandisa.

Gungwa regungwa rakapfuma muayodini uye kuidya nekuwandisa kunogona kukanganisa utachiona uye izvi zvinogona kukonzera zviratidzo sekuzvimba kana kuomesa pamutsipa kana kurema [makumi maviri] [makumi maviri nerimwe] .

Uye zvakare, gungwa rinewo simbi dzinorema, izvi zvinodaro nekuti gungwa rinotora zvicherwa kubva mugungwa. Sezvo huswa hwegungwa hune simbi ine chepfu, kuidya kunogona kuunza njodzi dzinoverengeka kuhutano. Nekudaro, zvidzidzo zvinoratidza kuti zvinodyiwa zvegungwa zvine huwandu hwakaderera hwehuturu simbi senge aluminium, cadmium uye lead izvo zvisina kuisa chero hutano hutano [22] .

Zvakangodaro, kana iwe ukadya gungwa zuva rega rega zvine chepfu simbi inogona kuvaka mumuviri wako nekufamba kwenguva. Nekudaro, zvirinani kushandisa maruva egungwa zvine mwero uye kusarudza manyowa egungwa.

Seaweed Recipes

Gungwa regungwa

Zvinoshandiswa

• 28 g gungwa rakaomeswa
• 1 shallot, yakagadzirwa zvakanaka
• 1 ½ tbsp muto wesoya
• 1 tbsp mupunga wevhiniga
• 1 tbsp mirin (inotapira mupunga waini)
• 1 tbsp sesame mbeu yemafuta
• 1 pini cayenne mhiripiri
• 1 ginger, yakagadzirwa
• ½ tbsp mbeu yesame (zvingasarudzika)

Maitiro

• Shenesa iyo yegungwa uye inyike mumvura yakawanda kwemaminetsi gumi kusvikira nyoro.
• Muchidimbu, sanganisa zvakasara zvinoshandiswa, kunze kwembeu yesesame.
• Dhonza mvura uye zvinyoronyoro svina iyo yegungwa kuti ubvise yakawandisa mvura. Chidzimura uye uwedzere mundiro ye saladhi nezvimwe zvinoshandiswa.
• Kanda zvese zvinoshandiswa uye gadzira nembeu yesesame uye shumira.

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