Kelp: Chakudya chopatsa thanzi, maubwino azaumoyo komanso momwe mungadye

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Kelp ndi mtundu wa udzu wam'madzi womwe umatengedwa ngati chakudya chamtengo wapatali, chifukwa uli ndi michere yambiri yofunikira yomwe imapindulitsa thanzi lanu. Kelp ndi chakudya chodziwika bwino m'makudya ambiri aku Asia ndipo amagwiritsidwa ntchito m'mitundu yonse ya mbale monga masaladi, msuzi, mbale za mpunga ndi zina zotero. Kelp imapanga mankhwala omwe amatchedwa sodium alginate omwe amagwiritsidwa ntchito ngati wokhwima mu zakudya zambiri monga masaladi zokutira, mikate, zotchinga , Zakudya za mkaka ndi zakudya zachisanu.

Munkhaniyi, tiwunikanso zakudya zopatsa thanzi za kelp komanso thanzi lake.

Chithunzi Ref: Thanzi Lathanzi

Kodi Kelp ndi Chiyani?

Kelp (Phaeophyceae) ndi tchire lalikulu, lofiirira lamchere kapena ndere zomwe zimamera m'madzi amchere osazama, okhala ndi michere yambiri m'mphepete mwa miyala. Kelp ndi udzu wam'nyanja womwe ukukula mwachangu womwe umatha kukula mpaka kutalika mamita 250. Pali mitundu pafupifupi 30 ya kelp, giant kelp, bongo kelp ndi kombu kukhala mitundu yofala kwambiri [1] .

Kelp ikhoza kudyedwa yaiwisi, yophika, ya ufa kapena yowonjezera. Ili ndi mavitamini ofunikira, michere komanso ma antioxidants omwe amawonetsedwa kuti amapindulitsa thanzi lanu m'njira zambiri.

Mtengo Wabwino Wa Kelp

100 g ya kelp ili ndi 81.58 g madzi, 43 kcal mphamvu ndipo mulinso:

• 1,68 g mapuloteni
• 0,56 g mafuta
• 9.57 g chakudya
• 1.3 g CHIKWANGWANI
• 0,6 g shuga
• 168 mg kashiamu
• 2.85 mg chitsulo
• 121 mg wa magnesium
• Phosphorous 42 mg
• 89 mg potaziyamu
• 233 mg wa sodium
• 1.23 mg nthaka
• 0.13 mg mkuwa
• 0.2 mg wa manganese
• 0.7 mcg selenium
• 3 mg vitamini C
• 0.05 mg thiamine
• 0.15 mg riboflavin
• 0.47 mg niacin
• 0,642 mg pantothenic acid
• 0.002 mg vitamini B6
• Zolemba 180 mcg
• 12.8 mg choline
• 116 IU vitamini A
• 0.87 mg vitamini E
• 66 mcg vitamini K

Ubwino Wathanzi La Kelp

1. Zothandizira kuchepetsa thupi

Kelp ndi chakudya chambiri chopatsa thanzi chopatsa mafuta komanso zopatsa mphamvu. Ndipo kafukufuku wina wanena kuti kelp itha kukhala ndi vuto pa kunenepa kwambiri ndi kuonda, komabe, zomwe zapezedwa sizikupezeka [ziwiri] . Komanso, kelp imakhala ndi ulusi wachilengedwe wotchedwa alginate womwe ungathandize kuyamwa mafuta m'matumbo [3] .

2. Angateteze matenda ashuga

Kafukufuku wofalitsidwa mu Nutrition Research and Practice adapeza kuti kumwa nyemba zam'madzi kuphatikiza kelp kumathandizira kuchuluka kwa shuga wamagazi, kumawongolera kuwongolera kwa glycemic ndikuwonjezera zochita za enzyme ya antioxidant mwa anthu omwe ali ndi matenda ashuga amtundu wa 2 [4] .

3. Amachepetsa kutupa

Kelp ili ndi mphamvu yochepetsera kutupa, chifukwa cha anti-yotupa. Kelp ilinso ndi fucoidan, polysaccharide yomwe yawonetsedwa kuti imagwira ntchito ngati anti-inflammatory agent [5] [6] [7] .

4. Kuteteza kufupa

Popeza kelp ndi gwero la vitamini K, vitamini wofunikirayu amatenga gawo lofunikira pakulimbitsa mafupa. Kafukufuku wasonyeza kuti vitamini K imangochulukitsa kuchuluka kwa mchere wamafupa mwa anthu omwe ali ndi matenda a osteoporosis komanso amachepetsa kuchepa kwa mafupa [8] .

5. Amathandiza chithokomiro ntchito

Malinga ndi National Institutes of Health (NIH), kelp ndi imodzi mwazinthu zabwino kwambiri za ayodini, mchere wofunikira wofunikira kupanga mahomoni a chithokomiro. Matenda a chithokomiro amagwiritsa ntchito ayodini kutulutsa mahomoni a chithokomiro omwe amachita zinthu zingapo zofunika monga kuwongolera kagayidwe kathupi ndikuthandizira kukula kwa mafupa ndi ubongo nthawi yapakati komanso yoyambira.

6. Muthane ndi khansa

Fucoidan yomwe ilipo mu kelp imadziwika kuti imawonetsa chitetezo cha mthupi komanso anti-chotupa. Kafukufuku wazinyama awonetsa kuti amatha kupha ma cell a khansa ya m'magazi [9] . Kafukufuku wina wofalitsidwa mu Marine Drugs adapeza kuti fucoidan yomwe ilipo mu kelp itha kuletsa kukula kwa khansa ya m'matumbo ndi khansa ya m'mawere [10] . Kafukufuku wina adanenanso kuti fucoidan itha kuthandizanso poletsa kukula kwa maselo a khansa yamapapo [khumi ndi chimodzi] .

Zotsatira zoyipa za Kelp

Popeza kelp ndi gwero labwino la ayodini, kumwa kwambiri kungapangitse ayodini wambiri m'thupi ndipo izi zimatha kukhudza chithokomiro. Kuphatikiza apo, mitundu ingapo ya udzu wapamadzi kuphatikiza kelp imakhala ndi zitsulo zolemera chifukwa zimayamwa mchere m'madzi omwe amakulamo. Chifukwa chake, ndibwino kudya kelp pang'ono ndi kusankha organic kelp [12] .

Njira Zakudya Kelp

• Onjezerani kelp zouma ku supu ndi mphodza.
• Gwiritsani ntchito Zakudyazi zakuda m'masaladi ndi mbale zina.
• Gwiritsani ntchito zouma zouma ngati kokometsera chakudya.
• Onjezani kelp ku green smoothies.
• Limbikitsani kelp ndi veggies

Chithunzi Ref: Thanzi Lathanzi

Maphikidwe a Kelp

Kelp saladi

Zosakaniza:

• 200 g kelp watsopano kapena kelp wouma wouma
• 2 tbsp kuwala msuzi wa soya
• 3 adyo cloves, odulidwa
• Mbalame zamphongo ziwiri, zodulidwa bwino
• Tsabola 1-2 wa ku Thai, kudula mutidutswa tating'ono ting'ono
• 1 tbsp viniga wakuda
• ¼ tsp mchere
• 1 tsp shuga
• 3 tbsp mafuta ophikira masamba

Njira:

• Dulani kelp muzidutswa zoonda ndikusamba m'madzi ozizira kawiri.
• Wiritsani madzi ndikuwonjezera kelp wocheperako ndikuphika kwa mphindi ziwiri. Tumizani mu mbale ndikutsanulira madzi.
• Onjezerani msuzi wa soya wonyezimira, scallion, tsabola tsabola, viniga ndi adyo. Thirani mafuta a masamba mpaka otentha ndikutsanulira pazopangira.
• Sakanizani zosakaniza zonse bwino ndikutumikira [13] .

Chithunzi Ref: onegreenplanet.org

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