7 Zabwino Zaubwino Za Kudya Zakudya Zam'madzi

Zamkati

• 1. Lili ndi ayodini ndi Tyrosine, Omwe Amathandizira Chithokomiro Ntchito
• 2. Gwero Labwino La Mavitamini ndi Mchere
• 3. Muli ndi Mitundu Yambiri Yoteteza Ma Antioxidants
• 4. Amapereka Fiber ndi Polysaccharides Zomwe Zitha Kuthandizira Thanzi Lanu
• 5. Zitha Kukuthandizani Kuchepetsa Kunenepa Pochedwetsa Njala ndi Kuchepetsa Kunenepa
• 6. Mulole Kuchepetsa Matenda a Mtima
• 7. Atha Kukuthandizani Kuchepetsa Chiwopsezo Cha Matenda Awiri A shuga Mwa Kupititsa Patsogolo Magazi A shuga
• Kuopsa Komwe Kungakhalepo Ndi Ma Seaweed
• Mankhwala owonjezera
• Katundu Wolemera Kwambiri
• Mfundo Yofunika Kwambiri

Zomera zam'nyanja kapena zam'nyanja ndi mitundu ina ya ndere zomwe zimamera m'nyanja.

Ndi gwero lazakudya zamoyo wam'nyanja komanso utoto wamitundu kuchokera kufiyira mpaka kubiriwira mpaka bulauni mpaka kuda.

Seaweed imakula m'mphepete mwa miyala yamiyala padziko lonse lapansi, koma imadyedwa kwambiri m'maiko aku Asia monga Japan, Korea ndi China.

Ndizosavuta kwambiri ndipo zitha kugwiritsidwa ntchito pazakudya zambiri, kuphatikiza ma sushi rolls, soups ndi stews, saladi, zowonjezera komanso ma smoothies.

Kuphatikiza apo, udzu wam'madzi ndizopatsa thanzi kwambiri, motero pang'ono zimapita kutali.

Nazi zabwino 7 zothandizidwa ndi sayansi zamchere.

1. Lili ndi ayodini ndi Tyrosine, Omwe Amathandizira Chithokomiro Ntchito

Chithokomiro chanu chimatulutsa mahomoni kuti athandize kuwongolera kukula, kupanga mphamvu, kubereka komanso kukonza kwama cell owonongeka mthupi lanu (,).

Chithokomiro chanu chimadalira ayodini kuti apange mahomoni. Popanda ayodini wokwanira, mutha kuyamba kukhala ndi zizindikilo monga kusintha kunenepa, kutopa kapena kutupa kwa khosi pakapita nthawi (,).

Zakudya zolimbikitsidwa (RDI) za ayodini ndi 150 mcg patsiku (5).

Seaweed imatha kuyamwa ayodini wambiri m'nyanja ().

Ma ayodini ake amasiyana kwambiri kutengera mtundu, komwe amakula komanso momwe amasinthira. M'malo mwake, pepala limodzi louma louma limatha kukhala ndi 11-1,989% ya RDI (7).

M'munsimu muli ayodini wambiri m'madzi atatu owuma (8):

• Nori: 37 mcg pa gramu (25% ya RDI)
• Wakame: 139 mcg pa gramu (93% ya RDI)
• Kombu: 2523 mcg pa gramu (1,682% ya RDI)

Kelp ndi imodzi mwazinthu zabwino kwambiri za ayodini. Supuni imodzi yokha (3.5 magalamu) ya kelp youma imatha kukhala ndi maulendo 59 a RDI (8).

Seaweed imakhalanso ndi amino acid yotchedwa tyrosine, yomwe imagwiritsidwa ntchito pambali pa ayodini kupanga mahomoni awiri ofunikira omwe amathandiza kuti chithokomiro chizigwira bwino ntchito ().

Madzi amchere amakhala ndi ayodini wambiri komanso amino acid wotchedwa tyrosine. Chithokomiro chanu chimafunikira kuti zonse zizigwira ntchito moyenera.

2. Gwero Labwino La Mavitamini ndi Mchere

Mtundu uliwonse wa udzu wam'madzi umakhala ndi mitundu yosiyanasiyana ya michere.

Kuwaza nyemba zouma zouma pazakudya zanu sikuti kumangowonjezera kukoma, kapangidwe kake ndi kununkhira kwa chakudya chanu, koma ndi njira yosavuta yolimbikitsira kudya mavitamini ndi michere.

Nthawi zambiri, supuni imodzi (7 magalamu) a spirulina wouma amatha kupereka (10):

• Ma calories: 20
• Ma carbs: 1.7 magalamu
• Mapuloteni: 4 magalamu
• Mafuta: 0.5 magalamu
• CHIKWANGWANI: 0.3 magalamu
• Riboflavin: 15% ya RDI
• Thiamin: 11% ya RDI
• Chitsulo: 11% ya RDI
• Manganese: 7% ya RDI
• Mkuwa: 21% ya RDI

Madzi amchere amakhalanso ndi mavitamini A, C, E ndi K ochepa, komanso folate, zinc, sodium, calcium ndi magnesium (10).

Ngakhale zitha kungopereka gawo lochepa la ma RDI pamwambapa, kugwiritsa ntchito ngati zokometsera kamodzi kapena kawiri pa sabata kungakhale njira yosavuta yowonjezeramo zakudya zina.

Mapuloteni omwe amapezeka munyanjayi, monga spirulina ndi chlorella, ali ndi amino acid onse ofunikira. Izi zikutanthauza kuti udzu wam'nyanja ungakuthandizeni kuti mupeze amino acid (10,11, 12).

Madzi amchere amathanso kukhala omega-3 mafuta ndi vitamini B12 (10, 13,).

M'malo mwake, zikuwoneka kuti udzu wouma wobiriwira komanso wofiirira uli ndi vitamini B12 wambiri. Kafukufuku wina adapeza 2.4 mcg kapena 100% ya RDI ya vitamini B12 m'magalamu 4 okha a nori seaweed (,).

Izi zati, pali mkangano wopitilira ngati thupi lanu limatha kuyamwa ndikugwiritsa ntchito vitamini B12 kuchokera ku ma seaweed (,,).

Mchere wa m'nyanja uli ndi mavitamini ndi mchere wambiri, kuphatikizapo ayodini, chitsulo, ndi calcium. Mitundu ina imatha kukhala ndi vitamini B12 wambiri. Komanso, ndi gwero labwino la mafuta a omega-3.

3. Muli ndi Mitundu Yambiri Yoteteza Ma Antioxidants

Ma antioxidants amatha kupanga zinthu zosakhazikika mthupi lanu zotchedwa ma radicals aulere kukhala ocheperako (, 20).

Izi zimawapangitsa kukhala ocheperako kuwononga maselo anu.

Kuphatikiza apo, kupanga mopitilira muyeso kwaulere kumawerengedwa kuti ndi komwe kumayambitsa matenda angapo, monga matenda amtima ndi matenda ashuga ().

Kuphatikiza pa kukhala ndi mavitamini a A, C ndi E, antioxidant amadzitama ndi mitundu yambiri yazomera zopindulitsa, kuphatikiza flavonoids ndi carotenoids. Izi zawonetsedwa kuti zimateteza maselo amthupi lanu kuti asawonongeke kwambiri (,).

Kafukufuku wambiri adayang'ana pa carotenoid yotchedwa fucoxanthin.

Ndi carotenoid wamkulu wopezeka mu ndere zofiirira, monga wakame, ndipo imakhala ndi nthawi 13.5 kuposa antioxidant mphamvu monga vitamini E ().

Fucoxanthin yasonyezedwa kuti imateteza ma cell cell kuposa vitamini A (23).

Pomwe thupi silimamwa fucoxanthin bwino nthawi zonse, kuyamwa kumatha kusinthidwa ndikumadya limodzi ndi mafuta ().

Komabe, udzu wam'madzi mumakhala mitundu yambiri yazomera zomwe zimagwirira ntchito limodzi kuti zikhale ndi mphamvu ya antioxidant ().

Madzi amchere amakhala ndi ma antioxidants osiyanasiyana, monga mavitamini A, C ndi E, carotenoids ndi flavonoids. Izi antioxidants zimateteza thupi lanu kuti khungu lisawonongeke.

4. Amapereka Fiber ndi Polysaccharides Zomwe Zitha Kuthandizira Thanzi Lanu

Kutulutsa mabakiteriya kumathandiza kwambiri pamoyo wanu.

Akuyerekeza kuti muli ndimaselo ambiri amabakiteriya mthupi lanu kuposa maselo amunthu ().

Kusalinganika kwamatenda a "zabwino" komanso "oyipa" m'mabakiteriya kumatha kubweretsa matenda ndi matenda ().

Seaweed ndi gwero labwino kwambiri la fiber, lomwe limadziwika kuti limalimbikitsa m'matumbo thanzi ().

Zitha kupanga pafupifupi 25-75% ya zolemera zam'madzi zouma. Izi ndizokwera kuposa zipatso zomwe zimapezeka zipatso ndi ndiwo zamasamba (,).

CHIKWANGWANI chimatha kukana kugaya ndikugwiritsidwa ntchito ngati chakudya cha mabakiteriya m'matumbo anu akulu m'malo mwake.

Kuphatikiza apo, shuga wina wopezeka m'nyanja zotchedwa sulfated polysaccharides awonetsedwa kuti akukulitsa kukula kwa "zabwino" m'matumbo mabakiteriya ().

Ma polysaccharides nawonso atha kukulitsa kupanga kwama short-chain fatty acids (SCFA), omwe amapereka chithandizo ndi chakudya kwa maselo okutira m'matumbo ().

Mphepete mwa nyanja mumakhala fiber ndi shuga, zomwe zonsezi zitha kugwiritsidwa ntchito ngati chakudya cha mabakiteriya m'matumbo mwanu. CHIKWANGWANI ichi chikhozanso kukulitsa kukula kwa mabakiteriya "abwino" ndikudya matumbo anu.

5. Zitha Kukuthandizani Kuchepetsa Kunenepa Pochedwetsa Njala ndi Kuchepetsa Kunenepa

Seaweed imakhala ndi ma fiber ambiri, omwe mulibe zopatsa mphamvu ().

Zilonda zam'madzi zimatha kuchepa m'mimba, nazonso. Izi zimakuthandizani kuti mukhale omasuka kwanthawi yayitali ndipo mutha kuchedwetsa kuwawa kwa njala ().

Seaweed amawonedwanso kuti ali ndi zotsatira zotsutsana ndi kunenepa kwambiri. Makamaka, kafukufuku wambiri wazinyama akuwonetsa kuti chinthu china chamchere chotchedwa fucoxanthin chitha kuthandiza kuchepetsa mafuta amthupi (32,,).

Kafukufuku wina wazinyama adapeza kuti makoswe omwe amadya fucoxanthin adataya thupi, pomwe makoswe omwe amadya zakudya zowongolera sanatero.

Zotsatira zake zidawonetsa kuti fucoxanthin idakulitsa kuwonekera kwa mapuloteni omwe amapukusa mafuta mu makoswe ().

Kafukufuku wina wazinyama adapeza zotsatira zofananira. Mwachitsanzo, fucoxanthin yasonyezedwa kuti imachepetsa kwambiri shuga m'magazi, yomwe imathandizira kuchepetsa thupi (,).

Ngakhale zotsatira zamaphunziro azinyama zikuwoneka zabwino kwambiri, ndikofunikira kuti maphunziro aanthu achitike kuti atsimikizire izi.

Seaweed itha kukuthandizani kuti muchepetse thupi chifukwa imakhala ndi zopatsa mphamvu zochepa, zodzaza fiber ndi fucoxanthin, zomwe zimapangitsa kuti kagayidwe kachulukidwe.

6. Mulole Kuchepetsa Matenda a Mtima

Matenda a mtima ndi omwe amafa kwambiri padziko lonse lapansi.

Zinthu zomwe zimawonjezera chiopsezo chanu zimaphatikizapo cholesterol, kuthamanga kwa magazi, kusuta komanso kukhala osachita masewera olimbitsa thupi kapena onenepa kwambiri.

Chosangalatsa ndichakuti, ma seaweed atha kuthandiza kuchepetsa magazi m'magazi a cholesterol (, 38).

Kafukufuku umodzi wamasabata asanu ndi atatu adadyetsa makoswe omwe ali ndi cholesterol yambiri chakudya chamafuta ambiri chophatikizidwa ndi 10% yamchere wouma wouma. Inapeza kuti makoswe anali ndi 40% cholesterol m'munsi, 36% m'munsi mwa cholesterol ya LDL ndi 31% m'munsi mwa triglyceride (39).

Matenda amtima amathanso kuyambitsidwa ndi kuwundana magazi mopitilira muyeso. Mphepete mwa nyanja mumakhala chakudya chomwe chimathandiza kupewa magazi kuti asamaundane (,).

M'malo mwake, kafukufuku wina wazinyama adapeza kuti mafinya omwe amachokera ku zitsamba zam'madzi amaletsa magazi kugundana bwino ngati mankhwala oletsa kutseka ().

Ochita kafukufuku ayambanso kuyang'ana ma peptide mumchere. Kafukufuku woyambirira wazinyama akuwonetsa kuti mawonekedwe ngati mapuloteniwa atha kutseka njira ina yomwe imakulitsa kuthamanga kwa magazi mthupi lanu (,,).

Komabe, maphunziro akulu aanthu amafunikira kuti atsimikizire zotsatirazi.

Seaweed itha kuthandizira kuchepetsa cholesterol, kuthamanga kwa magazi komanso chiopsezo cha kuundana kwamagazi, koma maphunziro ena amafunikira.

7. Atha Kukuthandizani Kuchepetsa Chiwopsezo Cha Matenda Awiri A shuga Mwa Kupititsa Patsogolo Magazi A shuga

Matenda a shuga ndi vuto lalikulu lathanzi.

Zimachitika pamene thupi lanu limalephera kuchepetsa shuga m'magazi anu pakapita nthawi.

Pofika chaka cha 2040, anthu mamiliyoni 642 padziko lonse lapansi akuyembekezeka kukhala ndi mtundu 1 kapena mtundu wachiwiri wa shuga ().

Chosangalatsa ndichakuti, nsomba zam'madzi zakhala zofufuza za njira zatsopano zothandizira anthu omwe ali pachiwopsezo cha matenda ashuga ().

Kafukufuku wa milungu isanu ndi itatu mwa anthu aku Japan aku 60 adawulula kuti fucoxanthin, chinthu chamchere wofiirira, chitha kuthandizira kuwongolera shuga wamagazi ().

Ophunzira adalandira mafuta amchere okhala ndi 0 mg, 1 mg kapena 2 mg wa fucoxanthin. Kafukufukuyu adawona kuti omwe adalandira 2 mg ya fucoxanthin adasintha shuga m'magazi, poyerekeza ndi gulu lomwe lidalandira 0 mg ().

Kafukufukuyu adanenanso zakusintha kowonjezera m'magazi am'magazi mwa iwo omwe ali ndi chibadwa cha kukana kwa insulin, komwe nthawi zambiri kumatsagana ndi matenda ashuga amtundu wa 2 ().

Kuphatikiza apo, chinthu china chomenyedwa m'madzi chotchedwa alginate chimaletsa zishuga zamagazi m'magazi atadyetsedwa chakudya chambiri. Zimaganiziridwa kuti alginate ikhoza kuchepetsa kuyamwa kwa shuga m'magazi (,).

Kafukufuku wina wazinyama adanenanso zakusintha kwa kasamalidwe ka magazi m'magazi atawonjezeredwa pazakudya (,,).

Fucoxanthin, alginate ndi mankhwala ena m'nyanja zamchere zingathandize kuchepetsa shuga m'magazi, motero kumachepetsa chiopsezo cha matenda ashuga.

Kuopsa Komwe Kungakhalepo Ndi Ma Seaweed

Ngakhale udzu wam'madzi umawerengedwa kuti ndi chakudya chopatsa thanzi, pakhoza kukhala ngozi zowonongera kwambiri.

Mankhwala owonjezera

Mphepete mwa nyanja mumatha kukhala ndi ayodini wamkulu kwambiri komanso wowopsa.

Chosangalatsa ndichakuti, kudya ayodini wambiri wa anthu aku Japan akuti ndi chifukwa chimodzi chomwe amakhalira pakati pa anthu athanzi padziko lapansi.

Komabe, kuchuluka kwa ayodini tsiku lililonse ku Japan akuti ndi 1,000-3,000 mcg (667-2,000% ya RDI). Izi zimaika pachiwopsezo kwa iwo omwe amadya udzu wam'madzi tsiku lililonse, popeza 1,100 mcg ya ayodini ndiye malire olekerera (TUL) a akulu (6,).

Mwamwayi, ku zikhalidwe zaku Asia zodyedwa nthawi zambiri zimadyedwa ndi zakudya zomwe zingalepheretse ayodini kutenga chithokomiro. Zakudya izi zimadziwika kuti goitrogens ndipo zimapezeka mu zakudya monga broccoli, kabichi, ndi bok choy ().

Kuonjezerapo, nkofunika kuzindikira kuti udzu wam'madzi umasungunuka ndi madzi, zomwe zikutanthauza kuti kuphika ndi kusinthasintha kungakhudze mavitamini ake. Mwachitsanzo, kelp ikaphika kwa mphindi 15, imatha kutaya 90% ya ayodini ().

Ngakhale malipoti angapo aphatikizira kugwiritsidwa ntchito kwa ayodini kelp komanso vuto la chithokomiro, ntchito ya chithokomiro idabwerera mwakale mukangomwa kumwa (,).

Komabe, kuchuluka kwa ma seaweed kumatha kukhudza chithokomiro, ndipo zizindikilo za ayodini wambiri nthawi zambiri zimafanana ndi zisonyezo za ayodini wokwanira (6).

Ngati mukuganiza kuti mukudya ayodini wambiri ndikukumana ndi zizindikilo monga kutupa m'khosi mwanu kapena kusinthasintha kwakanthawi, muchepetse kudya zakudya zokhala ndi ayodini ndikulankhula ndi dokotala.

Katundu Wolemera Kwambiri

Seaweed imatha kuyamwa ndikusunga mchere kuchuluka kwake ().

Izi zimayambitsa chiopsezo chathanzi, chifukwa udzu wam'madzi amathanso kukhala ndi zinthu zolemera zambiri zoopsa monga cadmium, mercury ndi lead.

Izi zati, zolemera zazitsulo zam'nyanja nthawi zambiri zimakhala zocheperako pamayiko ambiri (55).

Kafukufuku waposachedwa adasanthula kuchuluka kwa zitsulo 20 m'masamba 8 osiyanasiyana ochokera ku Asia ndi Europe. Inapeza kuti kuchuluka kwa cadmium, aluminium ndi lead mu magalamu a 4 amchere zam'madzi sizinayambitse zoopsa zilizonse ().

Komabe, ngati mumadya udzu wam'madzi pafupipafupi, pali kuthekera kwakukula kwazitsulo zolemera mthupi lanu pakapita nthawi.

Ngati ndi kotheka, gulani zachilengedwe zam'nyanja, chifukwa ndizochepa kwambiri pazitsulo zolemera kwambiri ().

Mphepete mwa nyanja mumatha kukhala ndi ayodini wambiri, yemwe angakhudze chithokomiro. Mphepete mwa nyanja imatha kupezanso zitsulo zolemera, koma izi sizikuwoneka ngati chiopsezo chathanzi.

Mfundo Yofunika Kwambiri

Mphepete mwa nyanjayi ndizomwe zimakonda kwambiri padziko lonse lapansi.

Ndilo chakudya chabwino kwambiri cha ayodini, chomwe chimathandiza kuthandizira chithokomiro chanu.

Mulinso mavitamini ndi michere ina, monga vitamini K, vitamini B, zinc ndi iron, komanso ma antioxidants omwe amateteza ma cell anu kuti asawonongeke.

Komabe, ayodini wambiri wochokera kunyanja amatha kuwononga chithokomiro chanu.

Kuti mukhale ndi thanzi labwino, sangalalani ndi izi zakale koma pang'ono.