I-Kelp: Isondlo, Izibonelelo zezeMpilo kunye nendlela yokutya

Amagama Aphezulu Ebantwaneni

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I-Kelp luhlobo lwaselwandle oluthathwa njengokutya okuphezulu, kuba inexabiso elifanelekileyo lezinto eziluncedo kwimpilo yakho. I-Kelp kukutya okutyiwa kwiindawo ezininzi zokutya zase Asia kwaye isetyenziswa kuzo zonke iintlobo zezitya ezifana neesaladi, isuphu, izitya zerayisi njl.njl. I-Kelp ivelisa ikhompawundi ebizwa ngokuba yi-sodium alginate esetyenziswa njengesiqina ekutyeni okuninzi okunje ngeesaladi, iikeyiki, iipuphu , iimveliso zobisi kunye nokutya okubandayo.

Kule nqaku, siza kuphonononga imiba yesondlo se-kelp kunye nezibonelelo zayo zempilo.

Ref umfanekiso: Healthline

Yintoni uKelp?

I-Kelp (Phaeophyceae) yindawo enkulu enamagqabi amdaka aselwandle okanye ulwelwe lwaselwandle olukhula kumanzi anzulu, achumileyo anesondlo kufutshane nonxweme olunamatye. I-Kelp lukhula lwaselwandle olukhula ngokukhawuleza olunokuthi lukhule kubude obufikelela kwi-250 yeenyawo. Kukho iintlobo ezingama-30 zekelp, i-kelp enkulu, i-bongo kelp kunye ne-kombu zezona ntlobo zixhaphakileyo [1] .

I-Kelp ingatyiwa ikrwada, iphekwe, iphawulwe ngomgubo okanye ifomu yokongeza. Ityebile kwiivithamini, iiminerali kunye nee-antioxidants ezibonisiweyo ukuba zixhamle impilo yakho ngeendlela ezininzi.

Ixabiso lesondlo seKelp

I-100 g ye-kelp iqulethe i-81.58 g yamanzi, i-43 kcal yamandla kwaye iqulethe:

• 1.68 g protein
• I-0.56 g yeoli
• 9.57 g ikhabohayidrate
• 1.3 g ifayibha
• 0.6 g iswekile
• 168 mg yecalcium
• 2.85 mg intsimbi
• 121 mg wemagniziyam
• I-42 mg yefosforasi
• 89 mg potassium
• 233 mg sodium
• 1.23 mg zinc
• 0.13 mg ubhedu
• I-0.2 mg yemanganizi
• 0.7 mcg selenium
• 3 mg ivithamin C
• 0.05 mg thiamine
• I-0.15 mg riboflavin
• 0.47 mg niacin
• I-0.642 mg ye-pantothenic acid
• 0,002 mg ivithamini B6
• 180 mcg folate
• I-12.8 mg yoline
• 116 IU ivithamini A
• 0.87 mg ivithamin E
• 66 mcg ivithamin K

Izibonelelo zezeMpilo zeKelp

1. Uncedo ekulahlekeni kobunzima

I-Kelp kukutya okunezakhamzimba okumangalisayo okumandla okunamafutha kunye neekhalori. Olunye uphononongo lucebise ukuba i-kelp inokuba nefuthe elihle kukutyeba kunye nokwehla kobunzima, nangona kunjalo, iziphumo ezingaguquguqukiyo azikho [Mbini] . Kwakhona, i-kelp iqulethe ifayibha yendalo ebizwa ngokuba yi-alginate enokunceda ukumisa ukufunxwa kwamafutha emathunjini [3] .

2. Ngamana ukuthintela isifo seswekile

Uphononongo olupapashwe kuPhando lweZondlo kunye nokuziqhelanisa lufumanise ukuba ukusetyenziswa kolwandle kubandakanya ukelp ukuphucula amanqanaba eswekile yegazi, ifuthe kulawulo lwe-glycemic kunye nokunyusa imisebenzi ye-antioxidant enzyme kubantu abane-2 yeswekile [4] .

3. Kunciphisa ukudumba

I-Kelp inamandla okunciphisa ukudumba, ngenxa yeempawu zayo ezichasayo. I-Kelp iqulethe i-fucoidan, ipolysaccharide ebonakaliswe ukuba isebenza njenge-arhente echasayo. [5] [6] [7] .

4. Uthintela ukulahleka kwethambo

Njengoko i-kelp ingumthombo otyebileyo we-vitamin K, le vithamini ibalulekileyo idlala indima ebalulekileyo kwimpilo yethambo. Izifundo zibonise ukuba ivithamin K ayinokwandisa kuphela uxinano lweemaminerali kubantu abane-osteoporosis kodwa inokunciphisa amaqondo okuqhekeka [8] .

5. Ixhasa umsebenzi we-thyroid

NgokweZiko leSizwe lezeMpilo (i-NIH), i-kelp yenye yezona zinto zilungileyo ze-iodine, iminerali ebalulekileyo efunekayo ukwenza iihomoni ze-thyroid. Idlala lengqula lisebenzisa iodine ukuvelisa iihomoni ze-thyroid ezenza imisebenzi ethile ebalulekileyo njengokulawula imetabolism yomzimba kunye nokunceda ekukhuleni kwethambo kunye nengqondo ngexesha lokukhulelwa nasebusaneni.

6. Ngamana unokulawula umhlaza

I-Fucoidan ekhoyo kwi-kelp yaziwa ngokubonisa iziphumo ze-immunomodulatory kunye ne-anti-tumor. Izifundo zezilwanyana zibonise ukuba inako ukubulala iiseli zomhlaza wegazi [9] . Olunye uphononongo olupapashwe kwiiMarine Drugs lwafumanisa ukuba i-fucoidan ekhoyo kwi-kelp inokumisa ukukhula komhlaza wekolon kunye nomhlaza webele [10] . Olunye uphononongo luxele ukuba i-fucoidan inokunceda ekuthinteleni ukukhula kweeseli zomhlaza wemiphunga [Shumi elinanye] .

Iziphumo ebezingalindelekanga zoncedo

Njengoko i-kelp ingumthombo ogqwesileyo we-iodine, ukuyisebenzisa kakhulu kunokukhokelela kwi-iodine engaphezulu emzimbeni kwaye oku kunokuchaphazela ukusebenza kwe-thyroid. Ukongeza, iintlobo ezahlukeneyo zezityalo zaselwandle kubandakanya i-kelp inezinyithi ezinzima kuba zifunxa iiminerali emanzini abakhula kuwo. [12] .

Iindlela zokutya i-Kelp

• Yongeza i-kelp eyomileyo kwiisobho kunye ne-stews.
• Sebenzisa i-kelp noodles eluhlaza kwiisaladi nakwezinye izitya.
• Sebenzisa ii-kelp flakes ezomisiweyo njengexesha lokutya.
• Yongeza i-kelp kwi-smoothies eluhlaza.
• I-kelp-fry kelp kunye nemifuno

Ref umfanekiso: Healthline

Iingcebiso zeKelp

Isaladi yeKelp

Izithako:

• I-200 g kelp entsha okanye i-kelp eyomileyo
• 2 tbsp ukukhanya kwesosi yesosi
• 3 ikonofile egalelwe
• 2 ookhwezi, bacwengwe kakuhle
• 1-2 iipepile zaseThai, uthathe iziqwenga ezincinci
• 1 tbsp iviniga emnyama
• ¼ tsp ityuwa
• 1 tsp iswekile
• 3 tbsp i-oyile yokupheka yemifuno

Indlela:

• Sika i-kelp kwi-shreds encinci kwaye uyihlambe emanzini abandayo amatyeli amabini.
• Ubilise amanzi kwaye ungeze i-kelp edibeneyo kuyo kwaye upheke imizuzu emibini. Dlulisela kwisitya kwaye ukhuphe amanzi.
• Yongeza i-soy sauce elula, i-scallion, i-pepper, iviniga kunye negalikhi. Fudumeza ioyile yemifuno ide ibe shushu emva koko uyigalele ngaphezulu kwezithako.
• Hlanganisa zonke izithako kakuhle kwaye usebenze [13] .

Ref umfanekiso: onegreenplanet.org

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