Chifukwa Chomwe Mchere Wam'madzi Ndi Wathanzi Komanso Wopatsa Thanzi

Zamkati

• Kodi Seaweed Ndi Chiyani?
• Mitundu Yodziwika Yamchere
• Ndizowonjezera Zakudya Zambiri
• Seaweed Itha Kuthandizira Kulimbikitsa Chithokomiro
• Itha Kusintha Moyo Wathanzi
• Itha Kukhazikika Magazi A shuga
• Seaweed Itha Kukuthandizani Kuchepetsa Kunenepa
• Seaweed Itha Kulimbitsa Chitetezo cha M'thupi
• Seaweed Itha Kukweza Thanzi Labwino
• Itha Kuchepetsa Kuopsa Kwa Khansa
• Zopindulitsa Zina
• Kodi Kudya Mgwirizano Wam'madzi Ndiwabwino
• Mutha Kukhala Ndi Mipata Yambiri Yazitsulo Zolemera
• Kudya Kwakukulu Kungasokoneze Ntchito Ya Impso ndi Kuperewera Magazi
• Ena Ali Ndi Iodine Yambiri Ndipo Atha Kusokoneza Ntchito Yathupi
• Kumene Mungapeze Nyanja Yamchere ndi Momwe Mungadye
• Tengani Uthenga Wanyumba

Seaweed ndizofala pazakudya zaku Asia zomwe zikutchuka mwachangu pakati pa azungu omwe amadziwa zaumoyo.

Ndipo pachifukwa chabwino - kudya udzu wam'madzi ndi njira yathanzi komanso yathanzi yowonjezerapo mavitamini ndi michere yambiri pazakudya zanu.

Kudya nthawi zonse kungalimbikitse thanzi lanu komanso kukutetezani ku matenda ena.

Nkhaniyi ikuyang'anitsitsa udzu wam'madzi ndi maubwino ake ambiri.

Kodi Seaweed Ndi Chiyani?

Mphepete mwa nyanja ndi mawu omwe amagwiritsidwa ntchito pofotokoza mitundu yosiyanasiyana ya algae ndi zomera zam'madzi.

Imatha kumera m'madzi osiyanasiyana, kuphatikiza nyanja, nyanja ndi mitsinje. Ndere za m'nyanja nthawi zambiri zimadya, pomwe mitundu yamadzi amchere imakhala yoopsa.

Zakudya zam'nyanja zodyedwa zimagawidwa ndi mitundu. Mitundu yomwe imadyedwa kwambiri ndi yofiira, yobiriwira, yabuluu-wobiriwira komanso yofiirira ().

Ikhozanso kukula kukula kwakukulu. Phytoplankton imatha kukhala yaying'ono kwambiri, pomwe kelp imatha kutalika mpaka 653 mita, mizu yake pansi panyanja.

Madzi am'nyanja amathandiza kwambiri m'nyanja ndipo ndiye chakudya choyambirira cha zamoyo zosiyanasiyana m'nyanja.

Iyenso yakhala gawo lofunikira pakudya kwa anthu kwazaka zambiri ndipo imakonda kwambiri zakudya zaku China ndi Japan.

Seaweed amatanthauza mitundu yambiri ya algae ndi zomera zina zam'madzi. Zomera zodyera zitha kukhala zamtundu ndi kukula ndipo ndizodziwika bwino pazakudya zaku Asia.

Mitundu Yodziwika Yamchere

Pali mitundu yambiri yazakudya zam'madzi zodyedwa padziko lapansi. Nazi zina mwazofala kwambiri:

• Nori: Algae wofiira omwe amagulitsidwa m'mapepala owuma ndipo amapangira sushi.
• Letesi ya m'nyanja: Mtundu wa nori wobiriwira womwe umawoneka ngati masamba a letesi. Kawirikawiri amadya saladi wosaphika kapena ophikidwa mumsuzi.
• Kelp: Algae wofiirira nthawi zambiri amawuma m'mapepala ndikuwonjezera mbale mukaphika. Itha kugwiritsidwanso ntchito ngati njira yopanda gluteni yopanda Zakudyazi.
• Kombu: Mtundu wa kelp wokhala ndi kununkhira kwamphamvu. Nthawi zambiri amatsekedwa kapena amagwiritsidwa ntchito popanga msuzi.
• Zovuta: Mtundu wina wa kelp wokhala ndi zonunkhira, zotsekemera komanso mawonekedwe olimba. Itha kuphatikizidwa muzakudya zosiyanasiyana, kuphatikiza zophika.
• Wakame: Algae wofiirira yemwe amagwiritsidwa ntchito popanga saladi watsopano wamchere. Ikhozanso kuphikidwa mu mphodza ndi msuzi.
• Kuthetsa: Algae wofiira wokhala wofewa, wopepuka. Amagwiritsidwa ntchito kuwonjezera kukoma kwa zakudya zosiyanasiyana ndipo amathanso kudyedwa ngati chotupitsa chouma.
• Chlorella: Algae wamadzi obiriwira, odyera nthawi zambiri amagulitsidwa ngati chowonjezera mu mawonekedwe a ufa.
• Agar ndi carrageenan: Zinthu ngati zotsekemera zomwe zimapezeka ku algae zimagwiritsidwa ntchito ngati zomangirira ndi zomata pazomera pazogulitsa zosiyanasiyana zogulitsa.

Spirulina nthawi zambiri amatchedwa chakudya chodyera, chamtambo chobiriwira chamadzi ndipo chimagulitsidwa piritsi, flake kapena mawonekedwe a ufa.

Komabe, spirulina ili ndi mawonekedwe osiyana ndi algae ena motero amadziwika kuti ndi mtundu wa cyanobacteria.

Izi zati, popeza spirulina nthawi zambiri imagawidwa ndi mitundu ina ya algae pakufufuza kwasayansi, tikambirana limodzi ndi mitundu ina m'nkhaniyi.

Pali mitundu yambiri yazakudya zam'madzi zodyedwa zomwe zilipo. Izi zitha kudyedwa mwatsopano, zouma, kuphika kapena ngati chowonjezera cha ufa.

Ndizowonjezera Zakudya Zambiri

Mphepete mwa nyanja zimakhala ndi mchere wambiri komanso zinthu zina. M'malo mwake, nthawi zambiri imakhala ndi michere yambiri kuposa zakudya zina zambiri.

Pachifukwa ichi, ambiri amaganiza kuti udzu wam'madzi ndi ndiwo zamasamba.

Zakudya za m'nyanja zimatha kusiyanasiyana kutengera komwe adakulira. Chifukwa chake, mitundu yosiyanasiyana imakhala ndi michere yambiri.

Nthawi zambiri, ma ounike 3.5 (100 magalamu) azam'madzi amakupatsani (, 2, 3):

• Ma calories: 45
• Ma carbs: Magalamu 10
• Mapuloteni: 2 magalamu
• Mafuta: 1 galamu
• CHIKWANGWANI: 14-35% ya RDI
• Mankhwala enaake a: 27-180% ya RDI
• Vitamini K: 7-80% a RDI
• Manganese: 10-70% ya RDI
• Ayodini: 1-65% a RDI
• Sodiamu: 10-70% ya RDI
• Calcium: 15-60% ya RDI
• Zolemba: 45-50% ya RDI
• Potaziyamu: 1-45% ya RDI
• Chitsulo: 3-20% ya RDI
• Mkuwa: 6-15% ya RDI
• Zakudya zina zazing'ono: Omega-3 ndi omega-6 fatty acids, mavitamini A, C, E, phosphorous, mavitamini B ndi choline

Ndere zouma zimakhazikika kwambiri mu michere. Supuni imodzi (8 magalamu) ndiyokwanira kupereka michere yambiri yomwe yatchulidwa pamwambapa (, 4, 5).

Spirulina ndi chlorella zili ndi mapuloteni owonjezera kawiri pagawo lililonse. Mosiyana ndi mitundu ina ya ndere, imakhalanso ndi ma amino acid ofunikira mthupi la munthu. Izi zimawapangitsa kukhala ndi magwero okwanira a protein (4, 5).

Ena amati udzu wam'madzi ndi gwero lalikulu la vitamini B12, vitamini mwachilengedwe womwe umapezeka munyama, nkhuku, mazira ndi mkaka.

Komabe, pali kutsutsanabe ngati mtundu wa vitamini B12 wopezeka mu algae umagwira mwa anthu (,,,,).

Pomaliza, udzu wam'madzi ndi gwero lolemera la ma antioxidants. Mulinso kuchuluka kwa ma polysaccharides a sulphate (sPS), omwe ndi mankhwala opindulitsa omwe amaganiza kuti amathandizira phindu la mbalame zam'madzi (,,,).

Zomera zam'nyanja zodyedwa zimakhala ndi mavitamini ndi michere yambiri. Mitundu yowuma yamchere youma monga spirulina ndi chlorella ndizomwe zimayambitsa mapuloteni ambiri.

Seaweed Itha Kuthandizira Kulimbikitsa Chithokomiro

Chithokomiro chimagwira ntchito zingapo zofunika mthupi, kuphatikiza pakukhazikika kwama metabolism (,).

Chithokomiro chanu chimafuna kudya bwino ayodini kuti agwire bwino ntchito. Mwamwayi, ayodini amapezeka mosavuta mumitundu yambiri yamchere.

Zina zomwe zimachokera ku ayodini zimaphatikizanso nsomba, zamkaka ndi mchere wokhala ndi ayodini.

Kulephera kupeza ayodini wokwanira kuchokera pachakudya kumatha kubweretsa hypothyroidism.

Izi zitha kupanga zizindikilo monga kuchepa kwa mphamvu, khungu louma, kumva kulira m'manja ndi m'mapazi, kuyiwala, kukhumudwa komanso kunenepa (). Kuwonjezera mchere wamchere ku zakudya zanu kungakuthandizeni kudya ayodini wokwanira kuti chithokomiro chanu chigwire bwino ntchito (16).

RDI ya ayodini ya achikulire ndi ma micrograms 150 patsiku. Anthu ambiri amatha kukwaniritsa izi mwa kudya magawo angapo amchere pamlungu.

Izi zati, mitundu ina monga kelp, kombu ndi dulse imakhala ndi ayodini wambiri kwambiri ndipo sayenera kudyedwa pafupipafupi, kapena mochuluka.

Zina, monga spirulina, zimakhala ndi zochepa kwambiri, choncho musadalire kuti ndizomwe mungapezeko ayodini.

Seaweed ndi gwero lalikulu la ayodini, lomwe lingathandize kulimbikitsa ntchito yoyenera ya chithokomiro.

Itha Kusintha Moyo Wathanzi

Seaweed ili ndi zinthu zina zopindulitsa zomwe zingathandize kuti mtima wanu ukhale wathanzi.

Pongoyambira, ndimagawo abwino osungunuka ndipo mumakhala ma omega-3 fatty acids, onse omwe atha kukhala opindulitsa paumoyo wamtima (,).

Kuphatikiza apo, kafukufuku wambiri wazinyama akuti sulfated polysaccharides (sPS) yomwe imapezeka m'nyanja zam'madzi imatha kuchepetsa kuthamanga kwa magazi komanso kupewa magazi kuundana (,,,).

Zitha kuthandizanso kuchepetsa cholesterol cha LDL ("choyipa") komanso kuchuluka kwama cholesterol (,,,,).

Kafukufuku wowerengeka adachitidwanso kwa anthu.

Mwachitsanzo, kafukufuku wambiri akuti kuchuluka kwa udzu wam'madzi wocheperako kumachepetsa kuthamanga kwa magazi kwa ana asanafike kusukulu, akulu ndi okalamba (, 26,,).

Kafukufuku wa miyezi iwiri adapatsa odwala matenda ashuga amtundu wa 2 mwina chowonjezera cha spirulina kapena placebo tsiku lililonse. Mulingo wamagulu owonjezera a triglyceride atsika ndi 24% ().

Ophunzira nawo gulu la spirulina adakwezanso kuchuluka kwawo kwa LDL-to-HDL cholesterol, pomwe kuchuluka kwa gulu la placebo kudakulirakulira ().

Pakafukufuku wina, chowonjezera cha spirulina chatsiku ndi tsiku chimachepetsa kuchuluka kwama cholesterol mwa omwe akutenga nawo gawo ndi 166% kuposa gulu la placebo panthawi yophunzira ya miyezi iwiri ().

Ophunzira nawo gululi adachepetsa ma cholesterol awo a LDL ndi 154% kuposa gulu la placebo ().

Ngakhale zotsatirazi zikuwoneka kuti ndizabwino, si maphunziro onse omwe adapeza zotsatira zofananira ndipo maphunziro owonjezera a anthu amafunikira asanapange mfundo zamphamvu ().

Seaweed ndi gwero labwino la michere yathanzi labwino ndipo itha kuthandizira kuchepetsa zovuta zomwe zingayambitse matenda amtima.

Itha Kukhazikika Magazi A shuga

Kuwonjezera zakudya zam'nyanja pa zakudya zanu kungachepetse chiopsezo chanu chokhala ndi matenda a shuga.

Ochita kafukufuku amakhulupirira kuti mankhwala ena opezeka m'matumbawa amathandizanso kuti shuga azikhala bwino komanso kupewa matenda a shuga a mtundu wachiwiri (,,).

Chimodzi mwa izi ndi fucoxanthin, antioxidant yomwe imapatsa mtundu wa algae mtundu wake. Izi zimaganiziridwa kuti zimathandizira kuchepetsa kukana kwa insulini ndikukhazikika m'magazi a shuga ().

Kuphatikiza apo, mtundu wa ulusi womwe umapezeka munyama zam'madzi zitha kuchepetsa liwiro lomwe ma carbs amatengera chakudya. Izi zitha kupangitsa kuti thupi lanu likhale losavuta kuti shuga wanu wamagazi akhazikike (36,).

Pakafukufuku wina, mtundu wachiwiri wa odwala matenda ashuga omwe amatenga ufa wamchere wambiri tsiku lililonse anali ndi 15-20% m'magazi otsika m'magazi kumapeto kwa kafukufuku wamasabata anayi kuposa omwe adapatsidwa placebo ().

Pakafukufuku wina, omwe adatenga nawo gawo wathanzi omwe adapatsidwa udzu wam'madzi mphindi 30 asanadye chakudya chokhala ndi carb adapindula ndi 8% ya insulin kuposa omwe adapatsidwa placebo ().

Kuzindikira kwa insulin kwambiri kumathandiza chifukwa kumathandiza kuti thupi lanu lizitha kuyankha bwino insulini ndikuwongolera kuchuluka kwa shuga wamagazi.

Gulu lina la odwala matenda ashuga amtundu wa 2 omwe amapatsidwa ufa wowonjezera wam'madzi tsiku lililonse kwa miyezi iwiri adatsika ndi 12% m'magazi a shuga. Palibe zosintha zomwe zawonetsedwa mgulu lolamulira ().

Gulu lazachiritsidwe lidachepetsanso milingo yawo ya hemoglobin A1C ndi 1% ().

Hemoglobin A1C imagwiritsidwa ntchito ngati muyeso wamashuga anu m'magazi m'miyezi iwiri kapena iwiri yapitayi. Kutsika kwa 1% mu A1C kuyimira kuchepa kwa shuga m'magazi a 130 mg / dl (1.5 mmol / l).

Ponseponse, mafunde am'nyanja atha kukhala othandiza pakuwongolera shuga wamagazi, koma mulingo woyenera wamiyeso sikudziwika bwinobwino. Kafufuzidwe kafukufuku amafunikanso kuti aphunzire zovuta za mitundu yaiwisi yolimbana ndi ufa.

Ma antioxidants ndi ma fiber osungunuka omwe amapezeka m'matanthwe am'madzi amatha kuthandizira kukulitsa chidwi cha insulin ndikukhazikika m'magazi a shuga. Kafukufuku wowonjezereka amafunikira kuti adziwe momwe angakwaniritsire kudya.

Seaweed Itha Kukuthandizani Kuchepetsa Kunenepa

Kudya udzu wam'madzi pafupipafupi kungakuthandizeni kuchotsa kulemera kosafunikira.

Ofufuzawo akukhulupirira kuti izi zitha kuchitika chifukwa cha mphamvu zamchere zomwe zimakhudza kuchuluka kwanu kwa ma leptin. Kuphatikizidwa ndi ulusi wambiri wam'madzi, izi zitha kuthandiza kuchepetsa njala ndikulimbikitsa kumverera kokwanira ().

Kuphatikiza apo, fucoidan, mtundu wa sPS wopezeka m'nyanja zamchere, imathandizira kuwonongeka kwamafuta ndikuletsa mapangidwe ake (,,).

Kafukufuku mwa omwe ali ndi kunenepa kwambiri akuti omwe adapatsidwa chowonjezera cham'madzi kwa milungu 12-16 adataya pafupifupi mapaundi 3.5 (1.6 kg) kuposa omwe adapatsidwa placebo (,).

Kuphatikiza apo, udzu wam'madzi umakhala ndi ma calories ochepa, koma wokhala ndi glutamate, amino acid woganiza kuti apatse kukoma kwa umami ().

Chifukwa chake, zokhwasula-khwasula zam'nyanja zitha kuthandiza kukulitsa kuchepa thupi powapatsa njira zina zokhutiritsa pazakudya zochulukirapo zonenepa.

Ma Seaweed atha kukulitsa kuchepa kwamafuta pochepetsa njala, kukulitsa kukhuta ndikupewa kudzikundikira kwamafuta. Kukoma kwake kosangalatsa kumapangitsa kukhala kosavuta kudya pang'ono.

Seaweed Itha Kulimbitsa Chitetezo cha M'thupi

Ma Seaweed amathanso kukuthandizani kukutetezani ku mitundu ina ya matenda.

Izi ndichifukwa choti mumakhala mankhwala azomera zam'madzi omwe amakhulupirira kuti ali ndi zida za antioxidant, anti-allergenic komanso zoteteza matenda (,,).

Kafukufuku akuwonetsa kuti mankhwalawa amatha kuthana ndi ma virus monga herpes ndi HIV poletsa kulowa kwawo m'maselo ().

Tsoka ilo, palibe maphunziro apamwamba ambiri omwe adachitidwa mwa anthu kuti athandizire izi.

Kafukufuku awiri omwe amatchulidwa kawiri kawiri akuti kutenga zakumwa zam'madzi zam'madzi kumatha kuchepetsa zizindikiro za kachilombo ka herpes ndikuwonjezera magulu amthupi mwa omwe ali ndi HIV (,).

Komabe, palibe ngakhale limodzi la maphunzirowa omwe anali ndi gulu la placebo, zomwe zimapangitsa kukhala kovuta kutanthauzira zotsatira zawo.

Kafukufuku waposachedwa kwambiri adayang'ana zovuta zakumwa mankhwala amchere azimayi omwe ali ndi HIV. Omwe amapatsidwa magalamu 5 a spirulina patsiku amakhala ndi 27% yochepa yokhudzana ndi matenda, poyerekeza ndi gulu la placebo ().

Komabe, palibe kusiyana kwama cell amthupi komwe kumawonedwa panthawi yophunzira ya 12-sabata ().

Maphunziro owonjezera amafunikira asanapange mayankho olimba.

Ma Seaweed atha kukhala ndi zotsatira zabwino m'thupi lanu. Komabe, kafukufuku wina amafunika.

Seaweed Itha Kukweza Thanzi Labwino

Seaweed itha kuthandizira kukonza thanzi lamatumbo anu m'njira zosiyanasiyana. Choyamba, chimakhala ndi michere yambiri, yomwe ingathandize kupewa kudzimbidwa ndikuwonetsetsa kuti chimbudzi chikusalala.

Mulinso agars, carrageenans ndi fucoidans, omwe amaganiza kuti amachita ngati ma prebiotic (,).

Ma prebiotic ndi mtundu wa mafinya osagaya omwe amadyetsa mabakiteriya opindulitsa m'matumbo mwanu. Mabakiteriya abwino omwe mumakhala nawo m'matumbo mwanu, malo ocheperako amakhala kuti mabakiteriya owopsa akule bwino.

Chifukwa chake, kafukufuku wazinyama akuwonetsa kuti kumwa zowonjezeretsa m'nyanja kumatha kuchepetsa mabakiteriya athanzi ndikuchepetsa mabakiteriya owopsa m'matumbo moyenera kuposa mitundu ina ya prebiotic (53,).

Ochita kafukufuku amakhulupiriranso kuti ma prebiotic omwe amapezeka m'nyanja zam'madzi amatha kukhala ndi zotsutsana ndi zotupa komanso ma antibacterial.

Izi zitha kukhala chifukwa, mukamadya ma prebiotic, mabakiteriya m'matumbo anu amatulutsa butyrate. Mafuta amchere amtunduwu amakhulupirira kuti ali ndi zotsutsana ndi zotupa mkati mwa colon ().

Kuphatikiza apo, ma prebiotic ena amatha kuthana ndi mabakiteriya owopsa monga H. pylori kuyambira kumamatira kukhoma lamatumbo. Izi zimathandizanso kuti pakhale zilonda zam'mimba (,).

Mphepete mwa nyanja mumakhala mankhwala ena omwe angathandize kusungunuka bwino, kukonza thanzi lanu m'matumbo ndikuchepetsa chiopsezo chotenga kachilombo ka mabakiteriya ena owopsa.

Itha Kuchepetsa Kuopsa Kwa Khansa

Kukhalapo kwa ziphuphu zam'madzi mu zakudya zanu kungathandize kuchepetsa chiopsezo chanu chokhala ndi mitundu ina ya khansa.

Mwachitsanzo, ofufuza amakhulupirira kuti udzu wamchere ungathandize kuchepetsa milingo ya estrogen, zomwe zingachepetse chiopsezo cha amayi kudwala khansa ya m'mawere (,).

Zipangizo zosungunuka zomwe zimapezeka m'nyanja zimathandizanso kuteteza khansa ya m'matumbo ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti gulu lazinthu zomwe zimapezeka mumitundu yakuda, monga kelp, wakame ndi kombu, zitha kuthandiza kupewa kufalikira kwa ma cell a khansa (,,).

Izi zati, owerengeka ochepa chabe omwe adafufuza momwe zimayambira m'nyanja mwa odwala khansa. Kudya kwambiri kungapangitsenso kuopsa kwa khansa zina, makamaka khansa ya chithokomiro ().

Chifukwa chake, maphunziro ena amafunikira asanapange mayankho olimba.

Ma Seaweed amatha kuteteza ku mitundu ina ya khansa. Komabe, kafukufuku wambiri mwa anthu amafunikira.

Zopindulitsa Zina

Seaweed itha kuperekanso chitetezo ku:

• Matenda amadzimadzi: Kutha kwa Seaweed kuchepetsa kulemera ndi kuchepetsa kuthamanga kwa magazi, shuga m'magazi ndi cholesterol kungachepetse chiopsezo chokhala ndi matenda amadzimadzi ().
• Kuwonongeka kwa khungu: Mavitamini a m'nyanja angathandize kuteteza khungu ku zovulaza zomwe zimayambitsidwa ndi kuwala kwa UVB kuchokera ku dzuwa. Zitha kuthandizanso kupewa makwinya, mawanga a dzuwa komanso kukalamba msanga msanga (,,).
• Matenda a mafupa ndi otupa: Zotsatira za antioxidant komanso anti-inflammatory zimathandizira kuchepetsa chiopsezo cha matenda a nyamakazi ndi kufooka kwa mafupa (,).

Seaweed itha kukupatsani chitetezo china ku matenda amadzimadzi, kuwonongeka kwa khungu, matenda amfupa ndi nyamakazi ya nyamakazi.

Kodi Kudya Mgwirizano Wam'madzi Ndiwabwino

Kudya udzu wam'madzi watsopano kumawerengedwa kuti ndi kotetezeka kwa anthu ambiri.

Izi zati, kuidya nthawi zonse kapena kuchuluka kwake kumatha kubweretsa zovuta zina.

Mutha Kukhala Ndi Mipata Yambiri Yazitsulo Zolemera

Kutengera komwe amakulira, mitundu ina yamchere yamchere imatha kukhala ndi mercury, cadmium, lead komanso arsenic wambiri.

US Food and Drug Administration (FDA) imayang'anira kuchuluka kwa mankhwalawa ndi zitsulo zolemera mumchere watsopano. Komabe, zowonjezerazo sizimalamulidwa ndipo zimakhala ndi magawo omwe angawononge thanzi ().

Kudya Kwakukulu Kungasokoneze Ntchito Ya Impso ndi Kuperewera Magazi

Mitundu ina yamchere yamchere imatha kukhala ndi sodium ndi potaziyamu wambiri, zomwe zitha kuvulaza anthu omwe ali ndi matenda a impso ().

Seaweed imakhalanso ndi vitamini K, yomwe imatha kusokoneza mankhwala ochepetsa magazi. Omwe amatenga oonda magazi ayenera kuonetsetsa kuti akaonana ndi adotolo asanayambe kudya.

Ena Ali Ndi Iodine Yambiri Ndipo Atha Kusokoneza Ntchito Yathupi

Ngakhale ayodini amafunikira kuti chithokomiro chizigwira bwino ntchito, kupeza ayodini wambiri kumatha kukhala kovulaza (,,).

Kelp, dulse ndi kombu ndi mitundu yazinyama zam'madzi zomwe zimakhala ndi ayodini wambiri. Mwachitsanzo, magalamu 25 a kombu atsopano amatha kukhala ndi ayodini wochulukirapo kasanu ndi kawiri kuposa malire a tsiku ndi tsiku (, 16).

Chifukwa chake, mitundu iyi sayenera kudyedwa pafupipafupi, kapena mochuluka.

Seaweed amadziwika kuti ndi otetezeka kwa anthu ambiri. Chepetsani kudya kwanu ngati mumakonda mitundu yambiri ya ayodini, kapena ngati mumamwa magazi ochepetsa magazi kapena muli ndi vuto la impso.

Kumene Mungapeze Nyanja Yamchere ndi Momwe Mungadye

Seaweed itha kugulidwa mwatsopano kapena kuyanika m'masitolo ambiri aku Asia. Nori, mtundu womwe umakonda kugwiritsidwa ntchito popanga sushi, amathanso kupezeka m'masitolo ogulitsa nthawi zonse.

Kuphatikiza pa kagwiritsidwe ntchito ka sushi, ma sheet a nori amathanso kugwiritsidwa ntchito m'malo mwa mkate wa tortilla popanga zokutira.

Letesi yatsopano ya wakame ndi nyanja imatha kuponyedwa mosavuta ndi vinyo wosasa wa mpunga, mafuta a sesame ndi nthangala za sesame kuti apange saladi wokoma.

Nori wouma kapena dulse amapanga zokometsera zabwino zabwino. Kapena, yesani kuwaphwanya pa saladi kuti muwonjezere kukoma kwa umami.

Spirulina ndi chlorella zitha kuphatikizidwa ndi ma smoothies, pomwe kelp itha kugwiritsidwa ntchito m'malo mwa mchere kuwonjezera kununkhira pafupifupi chilichonse.

Mitundu yambiri yamchere yamchere imatha kuphatikizidwanso muzakudya zotentha, kuphatikiza msuzi, mphodza ndi zinthu zophika. Palibe njira yolondola kapena yolakwika yochitira izi.

Seaweed ingagulidwe m'masitolo ambiri aku Asia. Itha kuphatikizidwa muzakudya zosiyanasiyana kuphatikiza supu, masaladi, ma smoothies, mphodza komanso zinthu zophika.

Tengani Uthenga Wanyumba

Seaweed ndiyowonjezeranso pazakudya zanu. Pali mitundu yosiyanasiyana komanso yosangalatsa yomwe ili ndi ma calories ochepa, komabe imakhala ndi michere yambiri.

Mulinso michere yambiri, mafuta athanzi komanso mankhwala olimbikitsa thanzi omwe pafupifupi aliyense angapindule nawo.