Kungani Ama-seaweed Enempilo Enhle Futhi Enomsoco

-Delile

• Yini Utshani Olwandle?
• Izinhlobo Ezivamile Zolwandle Olwandle
• Iphakeme kumakhemikhali amaningana
• I-Seaweed May Ingasiza Ukuthuthukisa Umsebenzi We-Thyroid
• Kungathuthukisa Impilo Yenhliziyo
• Kungase Kusimamise Izinga Likashukela Egazini
• Ama-seaweed Angakusiza Ukwehlisa Isisindo
• Izimila Zasolwandle Zingaqinisa Amasosha Omzimba
• Ama-Seaweed May Angathuthukisa Impilo Yamathumbu
• Kunganciphisa Ubungozi Bomdlavuza
• Ezinye Izinzuzo Ezingaba khona
• Ingabe Ukudla Izimila Zasolwandle Kuphephile?
• Kungenzeka Kuqukethe Izinga Eliphezulu Lensimbi Esindayo
• Ukudla Okuphezulu Kungaphazamisa Umsebenzi Wezinso Nokuncipha Kwegazi
• Amanye aphakeme kakhulu kwi-Iodine noMay angaphazamisa umsebenzi we-Thyroid
• Ungazitholaphi Izilwandle Zasolwandle nokuthi Ungadla Kanjani
• Thatha Umlayezo Wekhaya

I-Seaweed iyisithako esivamile ekudleni kwase-Asia okuthola ngokushesha ukuthandwa phakathi kwabantu baseNtshonalanga abazi impilo.

Futhi ngesizathu esizwakalayo - ukudla izimila zasolwandle kuyindlela enhle futhi enempilo yokwengeza amavithamini namaminerali engeziwe ekudleni kwakho.

Ukudla njalo kungaqinisa impilo yakho futhi kukuvikele ezifweni ezithile.

Lo mbhalo ubhekisisa ukhula lwasolwandle kanye nezinzuzo zalo eziningi.

Yini Utshani Olwandle?

I-Seaweed yigama elijwayelekile elisetshenziselwa ukuchaza izinhlobo eziningi zezitshalo ze-algae nezasolwandle.

Ingakhula emanzini ahlukahlukene, kufaka phakathi ulwandle, amachibi nemifula. Ulwelwe oluvela olwandle ngokuvamile luyadliwa, kanti izinhlobo zamanzi ahlanzekile zivame ukuba nobuthi.

Izimbali zasolwandle ezidliwayo zihlukaniswa ngombala. Izinhlobo ezidliwa kakhulu zibomvu, luhlaza okotshani, luhlaza okwesibhakabhaka noluhlaza okotshani ().

Ingabuye ibuye ngosayizi ngokumangazayo. I-Phytoplankton ingaba yi-microscopic, kanti i-kelp ingakhula ibe ngamamitha angama-65 ubude, igxilile olwandle.

I-seaweed ibamba iqhaza elibalulekile empilweni yasolwandle futhi ingumthombo oyinhloko wokudla kwezidalwa ezahlukahlukene olwandle.

Kubuye kwaba yingxenye ebalulekile yokudla kwabantu izinkulungwane zeminyaka futhi ithandwa kakhulu ezitsheni zokupheka zaseChina naseJapan.

I-seaweed isho izinhlobo eziningi ze-algae nezinye izitshalo zasolwandle. Izitshalo zasolwandle ezidliwayo zingaba nombala nosayizi futhi ziyisithako esidumile sokudla kwase-Asia.

Izinhlobo Ezivamile Zolwandle Olwandle

Kunezinhlobonhlobo eziningi zezinhlanzi zasolwandle ezidliwayo emhlabeni. Nazi ezimbalwa ezivame kakhulu:

• UNori: I-algae ebomvu evame ukuthengiswa emashidini omisiwe futhi isetshenziselwe ukugoqa i-sushi.
• Ulethisi wolwandle: Uhlobo lwe-nori eluhlaza olubukeka njengamaqabunga e-ulethisi. Okuvame ukudliwa okuluhlaza kumasaladi noma okuphekwe kumasobho.
• I-Kelp: I-algae ensundu ivame ukomiswa ibe amashidi bese ingezwa ezitsheni ngesikhathi sokupheka. Ingasetshenziswa futhi njengokunye okungenama-gluten kuma-noodle.
• IKombu: Uhlobo lwe-kelp olunambitheka eqinile. Kuvame ukukhiwa noma kusetshenziselwe ukwenza isobho lesobho.
• I-Arame: Uhlobo oluhlukile lwe-kelp olunephunga elimnene, elimnandi nokuthungwa okuqinile. Ingafakwa ezitsheni ezahlukahlukene, kufaka phakathi izimpahla ezibhakiwe.
• I-Wakame: I-algae ensundu evame ukusetshenziselwa ukwenza isaladi entsha yasolwandle. Kungabuye kuphekwe ngezitshulu kanye namasobho.
• I-Dulse: Ulwelwe olubomvu oluthambile, ukuthungwa kwe-chewier. Isetshenziselwa ukwengeza ukunambitheka ezinhlotsheni ezahlukahlukene futhi kungadliwa futhi njengokudla okomisiwe.
• I-Chlorella: Ulwelwe oluhlaza, oludliwayo lwamanzi angenasawoti uvame ukuthengiswa njengesengezo sefomu eliyimpuphu.
• U-Agar no-carrageenan: Lezi zinto ezifana ne-jelly ezitholakala ku-algae zisetshenziswa njengama-ejenti abophezela ezitshalweni nasekukhuleni emikhiqizweni ehlukahlukene edayiswa ngokuthengisa.

I-Spirulina ivame ukubizwa ngokuthi i-algae edliwayo, eluhlaza okwesibhakabhaka nohlaza okotshani futhi ithengiswa kuthebhulethi, iflake noma ifomu eliyimpuphu.

Kodwa-ke, i-spirulina inesakhiwo esihlukile kunamanye ama-algae ngakho-ke kubhekwa njengohlobo lwe-cyanobacteria.

Lokho kusho ukuthi, njengoba i-spirulina ivame ukuhlukaniswa nezinye izinhlobo ze-algae ocwaningweni lwesayensi, kuzoxoxwa ngayo nezinye izinhlobo ezikule ndatshana.

Kunezinhlobonhlobo zezinhlanzi zasolwandle ezidliwayo ezitholakalayo. Lokhu kungadliwa okusha, okumisiwe, okuphekwe noma njengesengezo sempuphu.

Iphakeme kumakhemikhali amaningana

Ama-seaweed acebile ngamaminerali ahlukahlukene kanye nezinto ezilandelwayo. Eqinisweni, imvamisa iqukethe amazinga aphezulu alezi zakhi zomzimba kunokuningi kokudla.

Ngalesi sizathu, abaningi babheka izimila zasolwandle njengemifino yolwandle.

Okuqukethwe komsoco kwe-Seaweed kungahluka kuye ngokuthi ikhule kuphi. Ngakho-ke, izinhlobo ezahlukene zizoqukatha amanani ahlukene ezakhamzimba.

Ngokuvamile, ama-ounces angu-3.5 (amagremu ayi-100) ohlaza lwasolwandle akunikeza (, 2, 3):

• Amakholori: 45
• AmaCarbs: 10 amagremu
• Amaprotheni: 2 amagremu
• Amafutha: 1 igremu
• Umucu: 14-35% we-RDI
• Magnesium: Ama-27-180% we-RDI
• Uvithamini K: 7-80% we-RDI
• I-Manganese: U-10-70% we-RDI
• Iodine: 1-65% we-RDI
• I-Sodium: U-10-70% we-RDI
• I-calcium: U-15-60% we-RDI
• Umlingiswa: U-45-50% we-RDI
• Potassium: 1-45% we-RDI
• Insimbi: 3-20% we-RDI
• Yethusi: 6-15% we-RDI
• Inani elincane lezinye izakhi zomzimba: I-Omega-3 ne-omega-6 fatty acids, amavithamini A, C, E, phosphorus, B amavithamini kanye ne-choline

I-algae eyomile igxile kakhulu kuzakhamzimba. Isipuni esisodwa (ama-gramu ayi-8) sanele ukuhlinzeka ngamanani amaningi wezakhi ezibalwe ngenhla (, 4, 5).

I-Spirulina ne-chlorella ziqukethe amaprotheni aphindwe kabili ngesabelo ngasinye. Ngokungafani nezinye izinhlobo ze-algae, futhi aqukethe wonke ama-amino acid abalulekile adingwa ngumzimba womuntu. Lokhu kubenza babe yimithombo ephelele yamaprotheni (4, 5).

Abanye bathi izimila zasolwandle zingumthombo omuhle wezitshalo zikavithamini B12, uvithamini otholakala ngokwemvelo enyameni, enkukhu, emaqanda nasobisini.

Kodwa-ke, kusenempikiswano yokuthi uhlobo lwevithamini B12 olutholakala ku-algae luyasebenza yini kubantu (,,,,).

Ekugcineni, izimila zasolwandle ziwumthombo ocebile wama-antioxidants. Iqukethe nenani elihle lama-polysaccharides (sPS) ane-sulfated, okuyizinhlanganisela zezitshalo ezizuzisayo okucatshangwa ukuthi zinikela ezinzuzweni zezempilo zasolwandle (,,,).

Izitshalo zasolwandle ezidliwayo ziqukethe amavithamini namaminerali ahlukahlukene. Izinhlobo ezomisiwe zasolwandle ezifana ne-spirulina ne-chlorella yimithombo ecebile ikakhulukazi yamaprotheni aphelele.

I-Seaweed May Ingasiza Ukuthuthukisa Umsebenzi We-Thyroid

Indlala yegilo idlala izindima ezimbalwa ezibalulekile emzimbeni, kufaka phakathi ekulawuleni umzimba wakho (,).

Indlala yakho yegilo idinga ukudla kahle iodine ukuze isebenze kahle. Ngenhlanhla, iodine itholakala kalula ezinhlotsheni eziningi zasolwandle.

Eminye imithombo ye-iodine ifaka ukudla kwasolwandle, imikhiqizo yobisi nosawoti o-iodized.

Ukwehluleka ukuthola iodine eyanele ekudleni kungaholela ku-hypothyroidism.

Lokhu kungadala izimpawu ezifana namandla aphansi, isikhumba esomile, ukuluma ezandleni nasezinyaweni, ukukhohlwa, ukudangala kanye nokuzuza kwesisindo ().Ukungeza izimila zasolwandle ekudleni kwakho kungakusiza ukuthi usebenzise iodine eyanele ukuze i-thyroid yakho isebenze kahle (16).

I-RDI ye-iodine yabantu abadala ingama-micrograms ayi-150 ngosuku. Iningi labantu lingahlangabezana nale mfuneko ngokudla ama-servings amaningi asolwandle ngesonto.

Lokho kusho ukuthi izinhlobo ezithile ezifana ne-kelp, kombu kanye ne-dulse zivame ukuqukethe amanani aphezulu kakhulu e-iodine futhi akufanele zidliwe njalo, noma ngamanani aphezulu.

Ezinye, njenge-spirulina, ziqukethe okuncane kakhulu, ngakho-ke ungathembeli kuzo njengomthombo wakho kuphela we-iodine.

I-Seaweed ingumthombo omuhle we-iodine, ongasiza ukukhuthaza ukusebenza kahle kwe-thyroid.

Kungathuthukisa Impilo Yenhliziyo

Ama-seaweed aqukethe izakhamzimba ezithile ezizuzisayo ezingasiza ukugcina inhliziyo yakho iphilile.

Okokuqala, kungumthombo omuhle we-fiber encibilikayo futhi iqukethe i-omega-3 fatty acids enezintambo ezinde, zombili ezingaba yinzuzo empilweni yenhliziyo (,).

Ngaphezu kwalokho, izifundo eziningana zezilwane zibika ukuthi ama-polysaccharides (sPS) ane-sulfated atholakala kuzimila zasolwandle angaba namandla okunciphisa umfutho wegazi futhi avimbele nokujiya kwegazi (,,,).

Zingasiza futhi ukunciphisa i-LDL (the “bad”) cholesterol kanye namazinga e-cholesterol esewonke (,,,,).

Izifundo ezimbalwa zenziwe nakubantu.

Isibonelo, ucwaningo oluningi lubika ukuthi ukufakwa kwezimila zasolwandle okuphezulu kunganciphisa amazinga omfutho wegazi kwabasenkulisa, abantu abadala kanye nasebekhulile (, 26,,).

Ucwaningo lwezinyanga ezimbili lunikeze abanesifo sikashukela sohlobo lwe-2 kungaba isengezo se-spirulina noma i-placebo nsuku zonke. Izinga leqembu le-triglyceride lehle ngo-24% ().

Ababambe iqhaza eqenjini le-spirulina baphinde bathuthukisa isilinganiso sabo se-cholesterol ye-LDL-to-HDL, kanti isilinganiso seqembu le-placebo sanda ().

Kwesinye isifundo, isengezo sansuku zonke se-spirulina sinciphise amazinga e-cholesterol aphelele abahlanganyeli nge-166% ngaphezulu kuneqembu le-placebo esikhathini sokufunda sezinyanga ezimbili ().

Ababambe iqhaza eqenjini lolwandle baphinde banciphisa amazinga abo e-LDL cholesterol ngo-154% ngaphezulu kuneqembu le-placebo ().

Yize le miphumela ibonakala ithembisa, akuzona zonke izifundo ezithola imiphumela efanayo futhi kudingeka izifundo eziningi zabantu ngaphambi kokuba kwenziwe iziphetho ezinamandla ().

I-Seaweed ingumthombo omuhle wezakhi zomzimba ezinempilo futhi ingasiza ekunciphiseni izinto ezinobungozi zesifo senhliziyo.

Kungase Kusimamise Izinga Likashukela Egazini

Ukungeza izimila zasolwandle ekudleni kwakho kunganciphisa ingozi yokuba nesifo sikashukela.

Abaphenyi bakholelwa ukuthi izinhlanganisela ezithile ezitholakala ezimileni zasolwandle zingadlala indima enkulu ekuqiniseni amazinga kashukela egazini nasekuvimbeleni uhlobo lwesifo sikashukela sohlobo lwesibili (,,).

Enye yazo i-fucoxanthin, i-antioxidant enika ulwelwe onsundu umbala wayo. Le nhlanganisela kucatshangwa ukuthi iyasiza ekunciphiseni ukumelana ne-insulin nokuqinisa amazinga kashukela egazini ().

Ngaphezu kwalokho, uhlobo lwefayibha etholakala ezimileni zasolwandle lunganciphisa ijubane lapho ama-carbs amunca khona ekudleni. Lokhu kungenza kube lula emzimbeni wakho ukuzinzisa amazinga kashukela egazini lakho (36,).

Kokunye ukuhlola, thayipha abanesifo sikashukela abanga-2 abathatha inani elikhulu lommbila wolwandle oluyimpuphu nsuku zonke babenamazinga kashukela egazi aphansi ngo-15-20% ekupheleni kwesifundo samasonto amane kunaleso esinikezwe i-placebo ().

Kwesinye isifundo, ababambiqhaza abanempilo abanikezwe ukhula lwasolwandle kukhishwe imizuzu engama-30 ngaphambi kokudla okune-carb kuzuze ekuzweleni okuphezulu kwe-insulin okungu-8% kunalabo abanikezwe i-placebo ().

Ukuzwela okuphezulu kwe-insulin kunenzuzo ngoba kusiza umzimba wakho ukuba uphendule kangcono kwi-insulin futhi ulawule amazinga kashukela egazini lakho ngempumelelo enkulu.

Elinye iqembu labantu abanesifo sikashukela abathola uhlobo lwesibili lwesifo sikashukela abanikezwa isengezo semihla ngemihla olwandle oluyimpuphu izinyanga ezimbili bathola ukwehla ngo-12% emazingeni kashukela egazini. Azikho izinguquko ezibonwe eqenjini lokulawula ().

Iqembu lezokwelapha liphinde lehlisa amazinga alo e-hemoglobin A1C ngo-1% ().

IHemoglobin A1C isetshenziswa njengesilinganiso samazinga kashukela egazini lakho ezinyangeni ezi-2-3 ezedlule. Ukwehla ngo-1% ku-A1C kubonisa ukwehla okumaphakathi kukashukela we-130 mg / dl (1.5 mmol / l).

Sekukonke, izimila zasolwandle zingasizakala ekulawuleni ushukela wegazi, kepha amazinga aphezulu esikali ahlala engacacile. Ucwaningo oluningi luyadingeka futhi ukutadisha imiphumela yezinhlobo eziluhlaza uma kuqhathaniswa nempuphu.

Ama-antioxidants nefayibha encibilikayo etholakala ezimileni zasolwandle kungasiza ekwandiseni ukuzwela kwe-insulin futhi kuqinise amazinga kashukela egazini. Kudingeka izifundo eziningi ukuthola amazinga afanele wokudla.

Ama-seaweed Angakusiza Ukwehlisa Isisindo

Ukudla izimila zasolwandle njalo kungakusiza ukuthi ususe isisindo esingadingeki.

Abaphenyi bakholelwa ukuthi lokhu kungenzeka kungenxa, ngokwengxenye, yikhono lolwandle oluthinta amazinga akho esisindo esilawula i-hormone leptin. Kuhlanganiswe nokuqukethwe okuphezulu kwe-fiber yasolwandle, lokhu kungasiza ukunciphisa indlala futhi kuthuthukise imizwa yokugcwala ().

Ngaphezu kwalokho, i-fucoidan, uhlobo lwe-sPS etholakala olwandle, ingakhulisa ukuwohloka kwamafutha futhi ivimbele ukwakheka kwayo (,,).

Ucwaningo lwabahlanganyeli abakhuluphele lubika ukuthi labo abanikezwa isengezo sotshani lwasolwandle amasonto ayi-12-16 balahlekelwe cishe ngamakhilogremu angu-3.5 (1.6 kg) ngaphezu kwalabo abanikezwe i-placebo (,).

Ngaphezu kwalokho, izimila zasolwandle zinama-calories aphansi, kepha zinothe nge-glutamate, i-amino acid okucatshangwa ukuthi iyinika ukunambitheka okunomsoco, umami ().

Ngakho-ke, ukudla okulula kwasolwandle kungasiza ukukhulisa ukulahleka kwesisindo ngokunikeza enye indlela eyanelisayo kokunye okukhethwa kukho okulula okucebile okunekhalori.

Izimila zasolwandle zingakhuphula ukulahleka kwamafutha ngokunciphisa indlala, zikhulise imizwa yokugcwala futhi zivimbele ukuqoqwa kwamafutha. Ukunambitheka kwayo okunomsoco kwenza kube inketho enkulu yokudla okuncane.

Izimila Zasolwandle Zingaqinisa Amasosha Omzimba

Izimila zasolwandle zingasiza futhi ukukuvikela ezinhlotsheni ezithile zezifo.

Lokho kungenxa yokuthi iqukethe izinhlanganisela zezitshalo zasolwandle okukholelwa ukuthi zinezinto zokulwa nezifo ezibulala amagciwane (anti-allergenic) nezifo (,,).

Ucwaningo lubonisa ukuthi lezi zinhlanganisela zingaba namandla okulwa namagciwane afana ne-herpes ne-HIV ngokuvimba ukungena kwawo kumaseli ().

Ngeshwa, aziziningi izifundo ezisezingeni eliphakeme ezenziwe ebantwini ukuxhasa le miphumela.

Izifundo ezimbili ezicashunwa kaningi zibika ukuthi ukuthatha izithasiselo zohlaza lwasolwandle kungaba namandla okunciphisa izimpawu zegciwane le-herpes nokwandisa amazinga amaseli omzimba ezigulini ze-HIV (,).

Kodwa-ke, akukho kulezi zifundo ezazineqembu le-placebo, elenza kube nzima ukutolika imiphumela yabo.

Ucwaningo lwakamuva lubheke imiphumela yokuthatha izithasiselo zohlaza lwasolwandle kwabesifazane abane-HIV. Labo abanikezwa amagremu ama-5 e-spirulina ngosuku bakhulisa izimpawu ezihlobene nezifo ezingama-27%, uma kuqhathaniswa neqembu le-placebo ().

Kodwa-ke, akukho mehluko emazingeni amangqamuzana omzimba abonakele esikhathini sokufunda seviki eli-12 ().

Izifundo ezengeziwe ziyadingeka ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Ama-seaweed angaba nemiphumela emihle kumasosha akho omzimba. Kodwa-ke, kudingeka olunye ucwaningo.

Ama-Seaweed May Angathuthukisa Impilo Yamathumbu

Ama-seaweed angasiza ekuthuthukiseni impilo yamathumbu akho ngezindlela ezahlukahlukene. Kokunye, icebile nge-fiber, engasiza ekuvimbeleni ukuqunjelwa futhi iqinisekise ukugaya okushelelayo.

Futhi iqukethe ama-agar, ama-carrageenans nama-fucoidans, okucatshangwa ukuthi asebenza njengama-prebiotic (,).

Ama-prebiotic awuhlobo lwefayibha engagayeki eyondla amabhaktheriya alusizo emathunjini akho. Uma unamagciwane amahle ngokwengeziwe emathunjini akho, indawo incane kakhulu yokuthi amabhaktheriya ayingozi achume.

Ngokunjalo, ucwaningo lwezilwane lukhombisa ukuthi ukuthatha izithako zasolwandle kungathuthukisa inani lamagciwane aphilile futhi kwehlise inani lamagciwane ayingozi esiswini ngempumelelo kakhulu kunezinye izinhlobo zama-prebiotic (53,).

Abaphenyi bakholelwa nokuthi ama-prebiotic atholakala kuzimbali zasolwandle angaba nemiphumela ethile yokulwa nokuvuvukala neyokulwa namagciwane.

Lokhu kungenzeka ukuthi kungenxa yokuthi, lapho udla ama-prebiotic, amabhaktheriya asesiswini sakho akhiqiza i-butyrate. Le-fatty chain fat-acid kukholakala ukuthi inemiphumela yokulwa nokuvuvukala ngaphakathi kwekholoni ().

Ngaphezu kwalokho, ama-prebiotic athile angaba namandla okuvimba amabhaktheriya ayingozi njenge H. pylori kusuka ekunamatheleni odongeni lwesisu. Ngokulandelayo, lokhu kungavimbela ukwakheka kwezilonda zesisu (,).

I-seaweed iqukethe izinto ezithile ezingasiza ukugaya ukudla bushelelezi, zithuthukise impilo yamathumbu akho futhi zinciphise ubungozi bokutheleleka ngamagciwane athile ayingozi.

Kunganciphisa Ubungozi Bomdlavuza

Ukuba khona kwezimila zasolwandle ekudleni kwakho kungasiza ekunciphiseni ubungozi bokuthuthukisa izinhlobo ezithile zomdlavuza.

Isibonelo, abacwaningi bakholelwa ukuthi izimila zasolwandle zingasiza ukwehlisa amazinga e-estrogen, okungahle kunciphise ubungozi besifazane bokuthola umdlavuza webele (,).

I-fiber encibilikayo etholakala ezimileni zasolwandle ingasiza futhi ekuvikeleni ekwakhekeni komdlavuza wekoloni ().

Ngaphezu kwalokho, ezinye izifundo ziphakamisa ukuthi isigaba samakhemikhali atholakala ezinhlotsheni ezinsundu, njenge-kelp, wakame ne-kombu, angasiza ekuvimbeleni ukusabalala kwamangqamuzana anomdlavuza (,,).

Lokho kusho ukuthi, zimbalwa kakhulu izifundo zabantu eziye zaphenya imiphumela eqondile yezimila zasolwandle ezigulini zomdlavuza. Ukudla okuphezulu kakhulu kungakhuphula ubungozi bemidlavuza ethile, ikakhulukazi umdlavuza we-thyroid ().

Ngakho-ke, kudingeka izifundo eziningi ngaphambi kokuba kuthathwe iziphetho ezinamandla.

Ama-seaweed anganikeza ukuvikelwa ezinhlotsheni ezithile zomdlavuza. Kodwa-ke, kudingeka olunye ucwaningo kubantu.

Ezinye Izinzuzo Ezingaba khona

Ama-seaweed nawo anganikela ngokuvikelwa kokulandelayo:

• I-Metabolic syndrome: Ikhono le-Seaweed lokwehlisa isisindo futhi linciphise umfutho wegazi, ushukela wegazi kanye ne-cholesterol kungehlisa ingozi yokuthola isifo se-metabolic syndrome ().
• Ukulimala kwesikhumba: Amakhemikhali asolwandle angasiza ukuvikela isikhumba emonakalisweni odalwe yimisebe ye-UVB evela elangeni. Zingasiza futhi ukuvimbela imibimbi, amabala elanga nokuguga ngaphambi kwesikhathi kwesikhumba (,,).
• Izifo zamathambo nokuvuvukala: Imiphumela ye-Seaweed's antioxidant kanye ne-anti-inflammatory ingasiza ekunciphiseni ubungozi bokuhlaselwa yisifo samathambo kanye ne-osteoporosis (,).

Izimila zasolwandle zinganikela ngokuvikelwa okungeziwe ekulweni nesifo semetabolic, ukulimala kwesikhumba, isifo samathambo kanye nesifo samathambo.

Ingabe Ukudla Izimila Zasolwandle Kuphephile?

Ukudla izimila zasolwandle ezintsha kubhekwa njengokuphephile kubantu abaningi.

Lokho kusho ukuthi ukuyidla njalo noma ngamanani aphezulu kungadala imiphumela emibi.

Kungenzeka Kuqukethe Izinga Eliphezulu Lensimbi Esindayo

Ngokuya ngokuthi zikhuliswe kuphi, ezinye izinhlobo zezimila zasolwandle zingaqukatha amazinga aphezulu e-mercury, i-cadmium, lead kanye ne-arsenic.

I-US Food and Drug Administration (i-FDA) ilawula amazinga ala makhemikhali nezinsimbi ezisindayo ezitshalweni zasolwandle ezintsha. Kodwa-ke, izithasiselo azilawulwa futhi zingaqukatha amazinga ayingozi empilweni ().

Ukudla Okuphezulu Kungaphazamisa Umsebenzi Wezinso Nokuncipha Kwegazi

Izinhlobo ezithile zezimila zasolwandle zingaqukatha amazinga aphezulu e-sodium ne-potassium, angaba yingozi kubantu abaphethwe yisifo sezinso ().

I-seaweed iqukethe ne-vitamin K, engaphazamisa imithi yokuncipha igazi. Labo abathatha izinciphisi zegazi kufanele baqiniseke ukuthi bayahlola nodokotela ngaphambi kokwenza ingxenye ejwayelekile yokudla kwabo.

Amanye aphakeme kakhulu kwi-Iodine noMay angaphazamisa umsebenzi we-Thyroid

Ngenkathi iodine iyadingeka ekusebenzeni kahle kwe-thyroid, ukuthola iodine eningi kakhulu kungaba yingozi (,,).

I-Kelp, i-dulse ne-kombu yizinhlobo zezimila zasolwandle ezinomkhuba wokuqukethe amazinga aphezulu kakhulu e-iodine. Isibonelo, amagremu angama-25 we-kombu amasha angaqukatha cishe i-iodine ephindwe izikhathi ezingama-22 kunomkhawulo ophephile wansuku zonke (, 16).

Ngakho-ke, lezi zinhlobonhlobo akufanele zisetshenziswe kaningi, noma ngobuningi bazo.

Izimila zasolwandle zibhekwa njengeziphephile kubantu abaningi. Nciphisa ukudla kwakho uma uthanda ukukhetha izinhlobo ze-iodine ephezulu, noma uma uthatha izinciphisi zegazi noma unezinkinga zezinso.

Ungazitholaphi Izilwandle Zasolwandle nokuthi Ungadla Kanjani

Izimila zasolwandle zingathengwa zintsha noma zomisiwe ezitolo ezinkulu eziningi zase-Asia. INori, uhlobo olujwayele ukusetshenziselwa ukusonga i-sushi, ingahle itholakale nasezitolo ezijwayelekile zokudla.

Ngaphezu kokusetshenziswa kwabo kwe-sushi, amashidi we-nori nawo angasetshenziswa kalula ukufaka esikhundleni sesinkwa se-tortilla lapho kusongwa.

I-fresh wakame ne-ulethisi wolwandle ingaphonswa kalula ngoviniga omncane welayisi, uwoyela wesame kanye nembewu yesame ukwenza isaladi elimnandi.

I-nori eyomile noma i-dulse yenzela ukudla okulula okumnandi. Noma, zama ukuzidiliza phezu kwamasaladi ukuze ungeze ideshi yokunambitheka kwe-umami.

I-Spirulina ne-chlorella zingafakwa kuma-smoothies, kuyilapho i-kelp ingasetshenziswa esikhundleni sikasawoti ukwengeza ukunambitheka cishe kunoma yini.

Izinhlobo eziningi zezimila zasolwandle nazo zingafakwa ezitsheni ezifudumele, kufaka phakathi isobho, isitshulu nezimpahla ezibhakiwe. Ayikho indlela elungile noma engalungile yokwenza ngakho.

Izimila zasolwandle zingathengwa ezitolo ezinkulu eziningi zase-Asia. Ingafakwa ezinhlotsheni ezahlukahlukene kufaka phakathi isobho, amasaladi, ama-smoothies, isitshulu ngisho nezimpahla ezibhakiwe.

Thatha Umlayezo Wekhaya

I-Seaweed iyisengezo esifanele ekudleni kwakho. Kunezinhlobo eziningi ezahlukahlukene nezithandekayo ezinama-calories aphansi, kepha zinothile kakhulu ngezakhamzimba.

Futhi iqukethe inani elifanele le-fiber, amafutha enempilo kanye nezinhlanganisela zezitshalo ezikhuthaza impilo cishe noma ngubani angazuza kuzo.