Ama-seaweed: Izinzuzo Zezempilo, Izingozi Ne-Recipe

Amagama Amahle Kakhulu Ezingane

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Imifino yasolwandle noma imifula yasolwandle igama elijwayelekile elisetshenziselwa ukuchaza izinhlobo ezahlukahlukene zobulembu basolwandle ezikhula olwandle, olwandle nasemifuleni. Izimila zasolwandle kade zasetshenziswa njengokudla, ikhambi lesintu, udayi nomanyolo. Izimila zasolwandle zivame ukudliwa emazweni ase-Asia lapho bekuyinto evelele yokudla.

Kunezinhlobo eziningi zezimbali zasolwandle ezidliwayo, ezinokunambitheka kwazo okuhlukile, ukuthungwa nokubukeka kwazo, izinhlobo ezivame kakhulu yi-nori, kelp, wakame, kombu, dulse kanye ne-algae eluhlaza okwesibhakabhaka okuluhlaza njenge-spirulina ne-chlorella.

Imininingwane Yezokudla Zolwandle

I-seaweed ingumthombo omuhle we-fiber yokudla, i-omega 3 fatty acids, amaprotheni, uvithamini A, uvithamini B, uvithamini C, uvithamini D, uvithamini E, i-riboflavin, i-niacin, i-folic acid, i-pantothenic acid, iodine, i-iron, i-zinc, ithusi, i-selenium , i-manganese, i-magnesium, i-potassium, i-phosphorus, i-sodium ne-calcium [1] [okubili] .

Izinzuzo Zezempilo Zolwandle Olwandle

1. Ilwa nokulimala okukhululekile kwamahhala

Ama-seaweed agcwele ama-antioxidants nezinhlanganisela zezitshalo ezizuzisayo, kufaka phakathi i-carotenoids kanye ne-flavonoids, esiza ukuvikela umzimba ekulimaleni okukhulu kwamahhala. I-Fucoxanthin yi-carotenoid eyinhloko etholakala ku-algae ensundu, njenge-wakame. Ucwaningo lukhombise ukuthi i-fucoxanthin inezikhathi eziyi-13.5 zomsebenzi wokuqola wamahhala njengo-vitamin E, i-antioxidant ebalulekile [3] .

2. Usekela impilo yokugaya ukudla

I-Seaweed ingumthombo omuhle kakhulu we-fiber, isakhi somzimba esibalulekile esibamba iqhaza elibalulekile empilweni yokugaya ukudla. Ama-seaweed futhi aqukethe ama-polysaccharides ane-sulphated akhonjisiwe ukuthi akhulisa ukukhula kwama-bacteria amahle emathunjini, afaka isandla empilweni engcono yamathumbu [4] .

3. Kungehlisa amazinga kashukela egazini

Umsebenzi we-antidiabetic we-seaweed edliwayo ukhonjisiwe ezifundweni eziningi. Ucwaningo lwango-2017 luthole ukuthi i-fucoxanthin ekhona olwandle ingasiza ekuthuthukiseni amazinga kashukela egazini [5] [6] . Ucwaningo lwezilwane luye lwaveza nokuthi ukhula lwasolwandle lungehlisa amazinga kashukela egazini [7] [8] .

4. Kungasiza ekunciphiseni isisindo

I-Seaweed iqukethe inani elifanele le-fiber futhi ukuyidla kungakusiza uzizwe ugcwele isikhathi eside futhi kukwenze uzizwe ungalambile kakhulu, okungasiza ekunciphiseni isisindo. Ucwaningo lwezilwane lukhombisile ukuthi ukutholakala kwe-fucoxanthin olwandle kungasiza ukunciphisa amafutha omzimba [9]

5. Kunganciphisa ingozi yesifo senhliziyo

Olunye ucwaningo lubonisa ukuthi izimila zasolwandle zingasiza ekwehliseni amazinga e-cholesterol futhi zivikele ezifweni zenhliziyo [10] . Ucwaningo lwango-2013 lwathola ukuthi amagundane ayephakelwa ukudla okunamafutha aphezulu, okuphezulu kwe-cholesterol okunezelwa ngophuphu lwasolwandle, kwaholela ekwehliseni amazinga e-cholesterol esewonke, amazinga e-LDL cholesterol namazinga e-triglyceride [ishumi nanye] .

Olunye ucwaningo olushicilelwe kwi-Journal of Medicinal Food lukhombisa amagundane ekudleni okunamafutha aphezulu, okunamafutha amaningi okudla ukhula lwasolwandle, okwaholela ekunciphiseni amazinga we-cholesterol embi ne-triglycerides nokwandisa i-cholesterol enhle [12] .

6. Isekela umsebenzi wegilo

I-seaweed ingumthombo omkhulu we-iodine, amaminerali abalulekile adingwa yindlala yegilo ukukhiqiza ama-hormone, abandakanyeka ekukhiqizeni amandla, ukulungisa amaseli alimele, alawula ukusebenza kwemisipha kanye ne-metabolism. Ukushoda kwe-iodine kuzodala izimpawu ezifana nokushintshwa kwesisindo, ukulahleka kwezinwele, ukukhathala nokuvuvukala kwentamo [13] [14] [ishumi nanhlanu] .

7. Ingaphatha umdlavuza

Ucwaningo olwenziwe luye lwabonisa umsebenzi we-anticancer we-seaweed [16] [17] . I-Seaweed iqukethe into ebizwa nge-fucoidan, ekhombisa imiphumela elwa nomdlavuza. Ucwaningo lwezilwane lukhombisile ukuthi i-fucoidan imisa ukukhula kwe-melanoma, uhlobo lomdlavuza wesikhumba. Olunye ucwaningo olushicilelwe kwiMarine Drugs lubike ukuthi izimila zasolwandle zingamisa ukukhula komdlavuza wekoloni nowebele [18] [19] .

Izingozi Ezingaba khona Zolwandle Olwandle

Yize izimila zasolwandle zibhekwa njengezinempilo, noma kunjalo, kunezingozi ezingaba khona uma udla ngokweqile.

I-seaweed icebile nge-iodine futhi ukuyidla ngokweqile kungathinta ukusebenza kwe-thyroid futhi lokhu kungadala izimpawu ezifana nokuvuvukala noma ukuqina entanyeni noma ukuzuza kwesisindo [amashumi amabili] [amashumi amabili nanye] .

Ngaphezu kwalokho, izimila zasolwandle nazo ziqukethe izinsimbi ezisindayo, lokhu kungenxa yokuthi izimila zasolwandle zimunca amaminerali asolwandle. Njengoba izimila zasolwandle ziqukethe izinsimbi ezinobuthi, ukuzidla kungadala izingozi eziningana zempilo. Kodwa-ke, ucwaningo lukhombisa ukuthi izimila zasolwandle ezidliwayo ziqukethe amazinga aphansi ezinsimbi ezinobuthi njenge-aluminium, i-cadmium nomthofu okungabanga nengozi empilweni [22] .

Noma kunjalo, uma udla izitshalo zasolwandle nsuku zonke izinsimbi ezinobuthi zingakha emzimbeni wakho ngokuhamba kwesikhathi. Ngakho-ke, kungcono ukudla utshani basolwandle ngokulinganisela bese ukhetha izimila zasolwandle eziphilayo.

Ukupheka Kwasolwandle

Isaladi lolwandle

Izithako

• 28 g womile ulwandle
• 1 shallot, oqoshiwe
• 1 ½ tbsp i-soy sauce
• 1 tbsp irayisi uviniga
• 1 tbsp mirin (iwayini elimnandi lelayisi)
• 1 tbsp uwoyela wembewu yesame
• 1 phusha upelepele we-cayenne
• I-ginger engu-1, igayiwe
• ½ tbsp imbewu yesesame (uma uthanda)

Indlela

• Hlanza izimila zasolwandle bese uzifaka emanzini amaningi imizuzu eyi-10 kuze kube yilapho ithamba.
• Endishini, hlanganisa izithako ezisele, ngaphandle kwembewu yesame.
• Hlanza amanzi bese ucindezela ngobumnene izimila zasolwandle ukuze ususe amanzi amaningi. Yinqume bese ufaka endishini yesaladi nezinye izithako.
• Phonsa zonke izithako bese uhlobisa ngembewu yesame bese ukhonza.

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Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni