I-Kelp: Ukudla okunomsoco, Izinzuzo Zezempilo nokuthi Ungadla Kanjani

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I-Kelp wuhlobo lwasolwandle oluthathwa njengokudla okuphezulu, ngoba inenani lezakhamzimba ezibalulekile ezizuzisa impilo yakho. I-Kelp ingukudla okuyisisekelo ezitsheni eziningi zase-Asia futhi isetshenziswa kuzo zonke izinhlobo zezitsha ezinjengamasaladi, amasobho, izitsha zerayisi njll. I-Kelp ikhiqiza isakhi esibizwa nge-sodium alginate esisetshenziswa njengesikhuni ekudleni okuningi okufana nokugqokwa kwesaladi, amakhekhe, okokupheka , imikhiqizo yobisi kanye nokudla okufriziwe.

Kulesi sihloko, sizohlola izici zokudla okunomsoco kelp kanye nezinzuzo zayo zezempilo.

I-Ref yesithombe: Healthline

Kuyini uKelp?

I-Kelp (i-Phaeophyceae) i-seaweed enkulu, enamaqabunga ansundu yasolwandle noma ulwelwe lwasolwandle olukhula emanzini anosawoti angajulile, anothe ngomsoco eduze nolwandle olunamadwala. I-Kelp wukhula lwasolwandle olukhula ngokushesha olukhula ngamamitha angama-250. Kunezinhlobo ezingaba ngu-30 ze-kelp, i-giant kelp, i-bongo kelp ne-kombu okuyizinhlobo ezivame kakhulu [1] .

I-Kelp ingadliwa ifomu eliluhlaza, eliphekiwe, elenziwe ngampuphu noma elezelwe. Inothile ngamavithamini, amaminerali kanye nama-antioxidants abalulekile akhonjiswa ukuzuzisa impilo yakho ngezindlela eziningi.

Inani Lokudla Okunempilo Kelp

I-100 g yekelp iqukethe amanzi ayi-81.58 g, amandla angama-43 kcal futhi iqukethe:

• 1.68 g amaprotheni
• 0.56 g amafutha
• 9.57 g carbohydrate
• 1.3 g intambo
• 0.6 g ushukela
• 168 mg calcium
• 2.85 mg insimbi
• 121 mg magnesium
• I-42 mg phosphorus
• 89 mg i-potassium
• 233 mg sodium
• 1.23 mg zinc
• 0.13 mg ithusi
• 0.2 mg manganese
• 0.7 mcg selenium
• 3 mg uvithamini C
• 0.05 mg thiamine
• 0.15 mg i-riboflavin
• 0.47 mg niacin
• 0,642 mg i-pantothenic acid
• 0,002 mg uvithamini B6
• I-180 mcg folate
• 12.8 mg choline
• 116 IU uvithamini A
• 0.87 mg uvithamini E
• U-66 mcg uvithamini K

Izinzuzo Zezempilo ZeKelp

1. Ingculazi ekunciphiseni isisindo

I-Kelp ukudla okuminyene ngendlela enomsoco okunamafutha nama-calories amancane. Futhi ezinye izifundo ziphakamise ukuthi i-kelp ingaba nomthelela omuhle ekukhuluphaleni nasekulahlekeni kwesisindo, noma kunjalo, ukutholwa okungaguquki kuyantuleka [okubili] . Futhi, i-kelp iqukethe i-fiber yemvelo ebizwa nge-alginate engasiza ekumiseni ukumuncwa kwamafutha esiswini [3] .

2. Kungavimbela isifo sikashukela

Ucwaningo olushicilelwe kuNutrition Research and Practice luthole ukuthi ukusetshenziswa kwezimila zasolwandle kufaka phakathi i-kelp ithuthukise amazinga kashukela egazini, kuthinte ukulawulwa kwe-glycemic kanye nokwanda kwemisebenzi ye-enzyme ye-antioxidant kubantu abane-type 2 yesifo sikashukela [4] .

3. Yehlisa ukuvuvukala

I-Kelp inamandla amakhulu okunciphisa ukuvuvukala, ngenxa yezakhiwo zayo ezilwa nokuvuvukala. IKelp iqukethe ne-fucoidan, i-polysaccharide ekhonjiswe ukuthi isebenza njenge-anti-inflammatory agent [5] [6] [7] .

4. Kuvimbela ukulahleka kwamathambo

Njengoba i-kelp ingumthombo ocebile kavithamini K, le vithamini ebalulekile ibamba iqhaza elibalulekile empilweni yethambo. Ucwaningo lukhombisile ukuthi uvithamini K akakwazi ukukhuphula kuphela ukuminyana kwamathambo kubantu abane-osteoporosis kepha futhi kungehlisa amazinga okuphuka [8] .

5. Isekela umsebenzi wegilo

Ngokusho kweNational Institutes of Health (NIH), i-kelp ingenye yemithombo engcono kakhulu ye-iodine, i-mineral ebalulekile edingekayo ukwenza ama-hormone e-thyroid. Izindlala ze-thyroid zisebenzisa iodine ukukhiqiza ama-hormone e-thyroid enza imisebenzi eminingana ebalulekile njengokulawula imetabolism yomzimba nokusiza ekukhuleni kahle kwamathambo nobuchopho ngesikhathi sokukhulelwa nasebuntwaneni.

6. Sengaphatha umdlavuza

IFucoidan ekhona ku-kelp yaziwa ngokukhombisa imiphumela yokuzivikela emzimbeni kanye ne-anti-tumor. Ucwaningo lwezilwane lukhombisile ukuthi lunamandla okubulala amangqamuzana omdlavuza we-leukemia [9] . Olunye ucwaningo olushicilelwe eMarine Drugs luthole ukuthi i-fucoidan ekhona ku-kelp ingamisa ukukhula komdlavuza wekolon nomdlavuza webele [10] . Olunye ucwaningo lubuye lwabika ukuthi i-fucoidan nayo ingasiza ekuvimbeleni ukukhula kwamangqamuzana omdlavuza wamaphaphu [ishumi nanye] .

Imiphumela emibi ye-Kelp

Njengoba i-kelp ingumthombo omuhle kakhulu we-iodine, ukuyidla kakhulu kungaholela kwi-iodine eyeqile emzimbeni futhi lokhu kungathinta ukusebenza kwe-thyroid. Ngaphezu kwalokho, izinhlobo ezahlukahlukene zezimila zasolwandle ezibandakanya i-kelp ziqukethe izinsimbi ezisindayo ngoba zimunca amaminerali emanzini ezikhula kuwo. Ngakho-ke, kungcono ukudla i-kelp ngokulinganisela bese ukhetha i-organic kelp [12] .

Izindlela Zokudla I-Kelp

• Engeza i-kelp eyomile kumasobho kanye nama-stews.
• Sebenzisa ama-kelp noodle aluhlaza kumasaladi nakwezinye izitsha.
• Sebenzisa ama-kelp flakes omisiwe njengesinongo sokudla.
• Faka i-kelp kuma-smoothies aluhlaza.
• Hlanganisa i-kelp ngemifino

I-Ref yesithombe: Healthline

Kelp Ungadliwa

Isaladi le-Kelp

Izithako:

• 200 g kelp fresh noma ofakwe kelp omisiwe
• 2 tbsp i-soy sauce elula
• Ama-clove ayi-3, aqotshiwe
• 2 ama-scallion, aqoshiwe
• 1-2 pepper waseThai, uthathe izingcezu ezincane
• 1 tbsp uviniga omnyama
• Salt tsp usawoti
• 1 tsp ushukela
• 3 tbsp amafutha okupheka yemifino

Indlela:

• Sika i-kelp ibe yizicucu ezincane bese uyigeza ngamanzi abandayo amahlandla amabili.
• Bilisa amanzi bese ufaka i-kelp efakwe kuwo bese upheka imizuzu emibili. Dlulisela esitsheni bese ukhipha amanzi.
• Faka isosi yesoya elula, iscallion, upelepele, uviniga negalikhi. Fudumeza uwoyela wemifino kuze kushise bese uwuthululela izithako.
• Hlanganisa zonke izithako kahle bese uziphaka [13] .

Ref Ref: onegreenplanet.org

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