Izinzuzo Ezimangazayo Zempilo Zokudla Izimbali Zasolwandle

-Delile

• 1. Iqukethe i-Iodine ne-Tyrosine, Esekela Umsebenzi We-thyroid
• 2. Umthombo Omuhle Wamavithamini Nezimbiwa
• 3. Kuqukethe izinhlobonhlobo zama-Antioxidants Avikelayo
• 4. Inikeza i-Fiber ne-Polysaccharides Engasekela Impilo Yakho Yomzimba
• 5. Kungakusiza Ukwehlisa Isisindo Ngokubambezela Indlala Nokunciphisa Isisindo
• 6. Kwangathi Nciphisa Ubungozi Bezifo Zenhliziyo
• 7. Kwangathi Kungasiza Ukunciphisa Ubungozi Bakho Besifo Sikashukela Sohlobo 2 Ngokuthuthukisa Ukulawulwa Koshukela Wegazi
• Izingozi Ezingaba khona Zolwandle Olwandle
• Iodine eyeqile
• Heavy Metal Umthwalo
• Okusemqoka

Imifino yasolwandle noma yolwandle yizinhlobo ze-algae ezikhula olwandle.

Ziwumthombo wokudla wempilo yasolwandle futhi ziba nombala ogqamile kusuka kobomvu kuya kokuluhlaza kuye konsundu nokumnyama.

I-seaweed ikhula ngasogwini olunamadwala emhlabeni jikelele, kepha ivame ukudliwa emazweni ase-Asia afana neJapan, Korea kanye neChina.

Isebenza ngokudlulele futhi ingasetshenziswa ezitsheni eziningi, kufaka phakathi ama-sushi rolls, amasobho nezitshulu, amasaladi, izithasiselo nama-smoothies.

Ngaphezu kwalokho, izimila zasolwandle zinomsoco kakhulu, ngakho-ke okuncane kuhamba ibanga elide.

Nazi izinzuzo eziyi-7 ezixhaswe yisayensi zasolwandle.

1. Iqukethe i-Iodine ne-Tyrosine, Esekela Umsebenzi We-thyroid

Indlala yakho yegilo ikhipha ama-hormone ukusiza ukulawula ukukhula, ukukhiqizwa kwamandla, ukukhiqizwa kabusha nokulungiswa kwamaseli alimele emzimbeni wakho (,).

Indlala yegilo yakho ithembele kwi-iodine ukwenza ama-hormone. Ngaphandle kwe-iodine eyanele, ungaqala ukuzwa izimpawu ezinjengokushintshwa kwesisindo, ukukhathala noma ukuvuvukala kwentamo ngokuhamba kwesikhathi (,).

Ukunconywa kokudla okudliwayo (i-RDI) kwe-iodine ngu-150 mcg ngosuku (5).

Izimila zasolwandle zinekhono eliyingqayizivele lokumunca inani le-iodine eligxile olwandle ().

Okuqukethwe yi-iodine kuyehluka kakhulu kuye ngohlobo, lapho ikhuliswe khona nokuthi isetshenzwe kanjani. Eqinisweni, ishidi elilodwa lomisiwe lolwandle lingaqukatha i-11-1,989% ye-RDI (7).

Ngezansi kokuqukethwe kwe-iodine okuphakathi kwezinhlanzi ezintathu zasolwandle ezomile (8):

• UNori: 37 mcg ngegramu ngayinye (25% we-RDI)
• I-Wakame: I-139 mcg ngegramu (93% ye-RDI)
• IKombu: 2523 mcg ngegramu (1,682% ye-RDI)

I-Kelp ingenye yemithombo engcono kakhulu ye-iodine. Isipuni esisodwa nje (3.5 amagremu) se-kelp eyomile singaba nezikhathi ezingama-59 i-RDI (8).

I-Seaweed iqukethe ne-amino acid ebizwa nge-tyrosine, esetshenziswa eceleni kwe-iodine ukwenza ama-hormone amabili ayisihluthulelo asiza indlala yegilo yenze umsebenzi wayo kahle ().

I-seaweed iqukethe umthombo we-iodine ogxilile ne-amino acid ebizwa nge-tyrosine. Indlala yakho yegilo idinga ukuthi zombili zisebenze kahle.

2. Umthombo Omuhle Wamavithamini Nezimbiwa

Uhlobo ngalunye lwezimila zasolwandle luneqoqo lezakhi ezihlukile.

Ukufafaza ezinye izithombo zasolwandle ezomile ekudleni kwakho akungezi nje kuphela ukunambitheka, ukuthungwa nokunambitheka esidlweni sakho, kodwa kuyindlela elula yokukhuthaza ukutholwa kwamavithamini namaminerali.

Ngokuvamile, isipuni esingu-1 (7 amagremu) se-spirulina esomile singanikeza (10):

• Amakholori: 20
• AmaCarbs: 1.7 amagremu
• Amaprotheni: 4 amagremu
• Amafutha: Igremu engu-0.5
• Umucu: 0.3 amagremu
• I-Riboflavin: U-15% we-RDI
• Thiamin: U-11% we-RDI
• Insimbi: U-11% we-RDI
• I-Manganese: U-7% we-RDI
• Yethusi: 21% we-RDI

I-Seaweed iqukethe inani elincane lamavithamini A, C, E no-K, kanye ne-folate, i-zinc, i-sodium, i-calcium ne-magnesium (10).

Yize ingafaka isandla kuphela kumaphesenti amancane amanye ama-RDIs ngenhla, ukuyisebenzisa njengokuthosa kanye noma kabili ngeviki kungaba yindlela elula yokwengeza izakhamzimba ezengeziwe ekudleni kwakho.

Amaprotheni akhona kolunye ukhula lwasolwandle, njenge-spirulina ne-chlorella, aqukethe wonke ama-amino acid abalulekile. Lokhu kusho ukuthi izimila zasolwandle zingasiza ekuqinisekiseni ukuthi uthola uhla oluphelele lwama-amino acid (10,11, 12).

Izimila zasolwandle nazo zingaba umthombo omuhle wamafutha e-omega-3 novithamini B12 (10, 13,).

Eqinisweni, kubonakala sengathi izimila zasolwandle ezomisiwe eziluhlaza okwesibhakabhaka nezinsomi ziqukethe inani elikhulu levithamini B12. Ucwaningo olulodwa luthole i-2.4 mcg noma i-100% ye-RDI kavithamini B12 kumagremu ama-4 kuphela we-nori seaweed (,).

Lokho kusho, kunempikiswano eqhubekayo yokuthi ngabe umzimba wakho ungamunca futhi usebenzise i-vitamin B12 kusuka kolwandle lwasolwandle (,,).

Ama-seaweed aqukethe amavithamini namaminerali anhlobonhlobo, kufaka phakathi iodine, i-iron ne-calcium. Ezinye izinhlobo zingaqukatha inani eliphakeme levithamini B12. Ngaphezu kwalokho, kungumthombo omuhle wamafutha we-omega-3.

3. Kuqukethe izinhlobonhlobo zama-Antioxidants Avikelayo

Ama-antioxidants angenza izinto ezingazinzi emzimbeni wakho ezibizwa ngokuthi ama-radicals mahhala zingasebenzi (, 20).

Lokhu kubenza babe mancane amathuba okuthi balimaze amaseli akho.

Ngaphezu kwalokho, ukukhiqizwa okukhululekile kwamahhala kubhekwa njengesizathu esiyimbangela yezifo eziningana, njengesifo senhliziyo nesifo sikashukela ().

Ngaphezu kokuqukethe amavithamini A, C no-E e-antioxidant, izimila zasolwandle zinezinhlobonhlobo zezithako zezitshalo ezizuzisayo, kufaka phakathi i-flavonoids ne-carotenoids. Lokhu kukhonjisiwe ukuvikela amaseli omzimba wakho ekulimaleni okukhululekile kwamahhala (,).

Ucwaningo oluningi lugxile ku-carotenoid eyodwa ebizwa nge-fucoxanthin.

Yi-carotenoid eyinhloko etholakala ku-algae onsundu, njenge-wakame, futhi inezikhathi eziyi-13.5 amandla e-antioxidant njengevithamini E ().

I-Fucoxanthin ikhonjisiwe ukuthi ivikela ulwelwesi lweseli kangcono kune-vitamin A (23).

Ngenkathi umzimba ungamunci njalo i-fucoxanthin kahle, ukumuncwa kungathuthukiswa ngokuyidla kanye namafutha ().

Noma kunjalo, izimila zasolwandle ziqukethe izinhlobo ezahlukahlukene zezitshalo ezisebenza ndawonye ukuze zibe nemiphumela enamandla ye-antioxidant ().

Ama-seaweed aqukethe izinhlobo eziningi zama-antioxidants, njengamavithamini A, C no-E, ama-carotenoids nama-flavonoids. Lawa ma-antioxidants avikela umzimba wakho ekulimaleni kweseli.

4. Inikeza i-Fiber ne-Polysaccharides Engasekela Impilo Yakho Yomzimba

Amagciwane amagciwane adlala indima enkulu empilweni yakho.

Kulinganiselwa ukuthi unamaseli webhaktheriya amaningi emzimbeni wakho kunamaseli womuntu ().

Ukungalingani kula magciwane "amahle" futhi "amabi" angabangela ukugula nezifo ().

Ama-seaweed angumthombo omuhle kakhulu we-fiber, owaziwa ukukhuthaza impilo yamathumbu ().

Ingenza cishe isisindo esomile esingu-25-75%. Lokhu kuphakeme kunokuqukethwe kwe-fiber yezithelo nemifino eminingi (,).

I-Fibre ingamelana nokugayeka futhi isetshenziswe njengomthombo wokudla wamagciwane esiswini sakho esikhulu esikhundleni salokho.

Ngokwengeziwe, ushukela othize otholakala ezimileni zasolwandle obizwa nge-sulfated polysaccharides ukhonjisiwe ukukhulisa ukukhula kwamagciwane "amahle" emathunjini ().

La ma-polysaccharides angakhuphula nokukhiqizwa kwama-fatty chain acids (i-SCFA), ahlinzeka ukwesekwa nokondleka kumaseli afaka amathumbu akho ().

I-seaweed iqukethe i-fiber noshukela, kokubili okungasetshenziswa njengemithombo yokudla yamagciwane asesiswini sakho. Le fiber ingakhuphula nokukhula kwamagciwane "amahle" futhi yondle amathumbu akho.

5. Kungakusiza Ukwehlisa Isisindo Ngokubambezela Indlala Nokunciphisa Isisindo

I-seaweed iqukethe i-fiber eningi, engenawo amakhalori ().

I-fiber e-seaweed inganciphisa isisu ukukhipha, futhi. Lokhu kukusiza uzizwe ugcwele isikhathi eside futhi ungabambezela imihelo yendlala ().

Ama-seaweed nawo abhekwa njenganemiphumela yokulwa nokukhuluphala. Ngokuyinhloko, izifundo eziningana zezilwane ziphakamisa ukuthi into ethile olwandle lwasolwandle olubizwa nge-fucoxanthin ingasiza ekwehliseni amafutha omzimba (32,,).

Olunye ucwaningo lwesilwane luthole ukuthi amagundane adle i-fucoxanthin alahlekelwe isisindo, kanti amagundane adla ukudla kokulawula awazange.

Imiphumela ikhombise ukuthi i-fucoxanthin inyuse ukubonakaliswa kweprotheni eligaya amanoni kumagundane ().

Ezinye izifundo zezilwane zithole imiphumela efanayo. Isibonelo, i-fucoxanthin iboniswe ukuthi yehlisa kakhulu amazinga kashukela egazini kumagundane, ngokuqhubeka nokusiza ekunciphiseni isisindo (,).

Yize imiphumela ezifundweni zezilwane ibonakala ithembisa kakhulu, kubalulekile ukuthi kwenziwe izifundo zabantu ukuze kuqinisekiswe lokhu okutholakele.

I-seaweed ingakusiza ulahlekelwe isisindo ngoba iqukethe ama-calories ambalwa, okugcwalisa i-fiber ne-fucoxanthin, okufaka isandla ekwandeni komzimba.

6. Kwangathi Nciphisa Ubungozi Bezifo Zenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke.

Izici ezikhulisa ubungozi bakho zibandakanya i-cholesterol ephezulu, umfutho wegazi ophakeme, ukubhema nokungasebenzi emzimbeni noma ukukhuluphala ngokweqile.

Kuyathakazelisa ukuthi izimila zasolwandle zingasiza ekwehliseni amazinga e-cholesterol egazini lakho (, 38).

Isifundo esisodwa samasonto ayisishiyagalombili sondla amagundane ane-cholesterol ephezulu ukudla okunamafutha amaningi okunezelwa ngama-10% omile wasolwandle omisiwe. Ithole ukuthi amagundane ane-40% ephansi ye-cholesterol ephelele, i-36% ephansi ye-LDL cholesterol namazinga we-triglyceride aphansi angama-31% (39).

Isifo senhliziyo singadalwa nawukujiya kwegazi ngokweqile. Ama-seaweed aqukethe ama-carbohydrate abizwa ngokuthi ama-fucans, angasiza ekuvimbeleni igazi ekunqandeni (,).

Eqinisweni, isifundo esisodwa sesilwane sathola ukuthi ama-fucans akhishwe ezimileni zasolwandle avimbela ukujiya kwegazi ngempumelelo njengesidakamizwa sokulwa nokuqandeka ().

Abaphenyi baqala nokubheka ama-peptides olwandle. Ucwaningo lokuqala ezilwaneni lukhombisa ukuthi lezi zinhlaka ezifana namaprotheni zingavimba ingxenye yendlela enyusa umfutho wegazi emzimbeni wakho,,,).

Kodwa-ke, izifundo zabantu ezinkulu ziyadingeka ukuqinisekisa le miphumela.

Izimila zasolwandle zingasiza ekwehliseni i-cholesterol yakho, umfutho wegazi kanye nobungozi bamahlule egazi, kepha kudingeka izifundo eziningi.

7. Kwangathi Kungasiza Ukunciphisa Ubungozi Bakho Besifo Sikashukela Sohlobo 2 Ngokuthuthukisa Ukulawulwa Koshukela Wegazi

Isifo sikashukela siyinkinga enkulu yezempilo.

Kwenzeka lapho umzimba wakho ungakwazi ukulinganisela amazinga kashukela egazini lakho ngokuhamba kwesikhathi.

Ngonyaka ka-2040, abantu abayizigidi ezingama-642 emhlabeni wonke kulindeleke ukuthi babe nohlobo 1 noma uhlobo lwesibili sikashukela ().

Kuyathakazelisa ukuthi izimila zasolwandle sezigxile ekucwaningeni ngezindlela ezintsha zokuxhasa abantu abasengozini yesifo sikashukela ().

Ucwaningo olwenziwe amasonto ayisishiyagalombili kubantu baseJapan abangama-60 lwembula ukuthi i-fucoxanthin, into esezimila zasolwandle ensundu, ingasiza ekuthuthukiseni ukulawulwa kukashukela egazini ().

Ababambiqhaza bathola uwoyela wasolwandle wendawo oqukethe i-0 mg, 1 mg noma i-2 mg ye-fucoxanthin. Ucwaningo luthole ukuthi labo abathole u-2 mg we-fucoxanthin babenyuse amazinga kashukela egazini, uma kuqhathaniswa neqembu elathola u-0 mg ().

Ucwaningo luphinde lwabona ukuthuthuka okwengeziwe emazingeni kashukela kulabo abanesimo sezakhi zofuzo ekumelaneni ne-insulin, okuvame ukuhambisana nohlobo lwesibili sikashukela ().

Ngaphezu kwalokho, enye into esezimileni zasolwandle ebizwa ngokuthi i-alginate ivikele ama-spikes kashukela ezilwaneni ezilwaneni ngemuva kokuphakelwa isidlo esinoshukela omningi. Kucatshangwa ukuthi i-alginate inganciphisa ukumuncwa koshukela egazini (,).

Ezinye izifundo eziningana zezilwane zibike ukulawulwa koshukela osegazini lapho ukufakwa kolwandle lwasolwandle kungezwa ekudleni (,,).

I-Fucoxanthin, i-alginate namanye amakhemikhali asolwandle angasiza ekunciphiseni amazinga kashukela egazini lakho, ngalokho kunciphise ubungozi besifo sikashukela.

Izingozi Ezingaba khona Zolwandle Olwandle

Yize izimila zasolwandle zibhekwa njengokudla okunempilo kakhulu, kungahle kube nezingozi ezithile zokudla kakhulu.

Iodine eyeqile

I-seaweed ingaqukatha inani elikhulu kakhulu futhi elingaba yingozi le-iodine.

Kuyathakazelisa ukuthi ukudla kwabantu baseJapan okuphezulu iodine kuthathwa njengesizathu esisodwa sokuthi kungani bephakathi kwabantu abanempilo kakhulu emhlabeni.

Kodwa-ke, isilinganiso sokudla kwansuku zonke se-iodine eJapan kulinganiselwa ukuthi siyi-1,000-3,000 mcg (667-2,000% ye-RDI). Lokhu kubeka engcupheni labo abadla izimila zasolwandle nsuku zonke, njengoba i-1,100 mcg ye-iodine ingumkhawulo ophezulu obekezelelekayo (i-TUL) wabantu abadala (6,).

Ngenhlanhla, emasikweni ase-Asia izimbali zasolwandle zivame ukudliwa nokudla okungavimbela ukutholwa kwe-iodine ngendlala yegilo. Lokhu kudla kwaziwa njenge-goitrogens futhi kutholakala ekudleni okufana ne-broccoli, iklabishi, ne-bok choy ().

Ngokwengeziwe, kubalulekile ukuthi uqaphele ukuthi izimila zasolwandle ziyancibilika emanzini, okusho ukuthi ukupheka nokucubungula kungathinta okuqukethwe kwayo kwe-iodine. Isibonelo, lapho i-kelp ibilisiwe imizuzu eyi-15, ingalahlekelwa kufika ku-90% wokuqukethwe kwayo kwe-iodine ().

Ngenkathi imibiko embalwa yamacala ihlobanise ukusetshenziswa kwe-iodine equkethe i-kelp kanye nokungasebenzi kwe-thyroid, umsebenzi we-thyroid ubuyele kokujwayelekile uma ukusetshenziswa kumisiwe (,).

Noma kunjalo, amanani amaningi asolwandle angathinta ukusebenza kwe-thyroid, futhi izimpawu ze-iodine eningi kakhulu ziyefana nezimpawu ze-iodine enganele (6).

Uma ucabanga ukuthi usebenzisa i-iodine eningi kakhulu futhi uhlangabezana nezimpawu ezifana nokuvuvukala endaweni yakho yentamo noma ukushintshashintsha kwesisindo, nciphisa ukudla kwakho ukudla okune-iodine futhi ukhulume nodokotela wakho.

Heavy Metal Umthwalo

Izimila zasolwandle zingamunca futhi zigcine amaminerali ngamanani agxishiwe ().

Lokhu kubeka engcupheni yezempilo, njengoba izimila zasolwandle nazo zingaba nenqwaba yezinsimbi ezisindayo ezinobuthi njenge-cadmium, i-mercury nomthofu.

Lokho kusho ukuthi, okuqukethwe okusansimbi okusolwandle lwasolwandle kuvame ukuba ngaphansi kwezibonelelo zokuhlushwa ezisezingeni eliphezulu emazweni amaningi (55).

Ucwaningo lwakamuva luhlaziye ukuxilongwa kwezinsimbi ezingama-20 kuzilwandle ezihlukene eziyisishiyagalombili ezivela e-Asia naseYurophu. Kutholile ukuthi amazinga e-cadmium, i-aluminium kanye nomthofu ngo-4 amagremu ohlobo lwasolwandle ngalunye awabanga nazingozi ezinkulu zempilo ().

Noma kunjalo, uma udla izimila zasolwandle njalo, kukhona amandla okusansimbi anqwabelene emzimbeni wakho ngokuhamba kwesikhathi.

Uma kungenzeka, thenga izimila zasolwandle eziphilayo, ngoba mancane amathuba okuthi ziqukathe inani elikhulu lezinsimbi ezisindayo ().

Izimila zasolwandle zingaqukatha iodine eningi, engathinta ukusebenza kwe-thyroid. Ama-seaweed nawo angaqoqa izinsimbi ezisindayo, kepha lokhu akubhekwa njengengozi yezempilo.

Okusemqoka

I-Seaweed iyisithako esithandwa kakhulu emakhishini emhlabeni wonke.

Kungumthombo wokudla ongcono kakhulu we-iodine, osiza ukusekela indlala yegilo.

Iqukethe namanye amavithamini namaminerali, njengevithamini K, amavithamini B, i-zinc nensimbi, kanye nama-antioxidants asiza ukuvikela amaseli akho ekulimaleni.

Kodwa-ke, iodine eningi evela kolwandle ingalimaza umsebenzi wakho we-thyroid.

Ukuze uthole izinzuzo ezinkulu zezempilo, jabulela lesi sithako sasendulo ngamanani ajwayelekile kodwa amancane.