Kelp: Phepo e nepahetseng, Melemo ea bophelo bo botle le mokhoa oa ho ja

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Kelp ke mofuta oa limela tsa leoatle tse nkoang e le lijo tse monate haholo, hobane e na le limatlafatsi tse ngata tse bohlokoa tse ka u thusang bophelo bo botle. Kelp ke lijo tse tloaelehileng lijong tse ngata tsa Asia 'me e sebelisoa mefuteng eohle ea lijana tse kang lisalate, sopho, lijana tsa raese jj. Kelp e hlahisa motsoako o bitsoang sodium alginate o sebelisoang ho thibela lijo tse ngata joalo ka masela a salate, likuku, lipompong , lihlahisoa tsa lebese le lijo tse hoammeng.

Sehloohong sena, re tla hlahloba likarolo tsa phepo ea kelp le melemo ea eona ea bophelo bo botle.

Setšoantšo sa setšoantšo: Healthline

Kelp ke eng?

Kelp. Kelp ke lehloa la leoatle le hōlang ka potlako le ka hōlang ka bophahamo ba limithara tse 250. Ho na le mefuta e ka bang 30 ea kelp, giant kelp, bongo kelp le kombu e leng mefuta e tloaelehileng haholo [1] .

Kelp e ka jeoa ka mokhoa o tala, o phehiloeng, o phofshoana kapa o tlatselletsa. E na le livithamini tsa bohlokoa, liminerale le li-antioxidants tse bonts'itsoeng ho thusa bophelo ba hau ka litsela tse ngata.

Boleng ba Phepo ea Kelp

100 g ea kelp e na le metsi a 81.58 g, matla a kcal a 43 hape e na le:

• 1,68 g protheine
• 0.56 g mafura
• 9.57 g k'habohaedreite
• 1.3 g fiber
• 0,6 g tsoekere
• 168 mg khalsiamo
• 2.85 mg tšepe
• 121 mg, magnesium
• Phosphorus ea 42 mg
• 89 mg potasiamo
• 233 mg ea sodium
• 1.23 mg zinc
• 0,13 mg koporo
• Manganese a 0,2 mg
• 0.7 mcg selenium
• 3 mg vithamine C
• 0.05 mg thiamine
• 0,15 mg riboflavin
• 0,47 mg niacin
• 0,642 mg, pantothenic acid
• 0,002 mg vithamine B6
• Boemo ba 180 mcg
• Choline ea 12.8 mg
• 116 IU vithamine A
• 0,87 mg vithamine E
• 66 mcg vithamine K

Melemo ea bophelo bo botle ba Kelp

1. Ho thusa ho theola boima ba 'mele

Kelp ke lijo tse matla haholo tse nang le limatlafatsi tse mafura le li-calories. Liphuputso tse ling li bontšitse hore kelp e ka ba le phello e ntle ho botenya le ho theola boima ba 'mele, leha ho le joalo, liphetho tse sa fetoheng li haella [pedi] . Hape, kelp e na le fiber ea tlhaho e bitsoang alginate e ka thusang ho emisa ho monya mafura ka maleng [3] .

2. E ka thibela lefu la tsoekere

Phuputso e phatlalalitsoeng ho Nutrition Research and Practice e fumane hore ts'ebeliso ea limela tsa leoatleng ho kenyelletsa kelp ntlafatso ea tsoekere ea mali, e susumetse taolo ea glycemic le mesebetsi e eketsehileng ea enzyme ea antioxidant ho batho ba nang le lefu la tsoekere la mofuta oa 2. [4] .

3. E fokotsa ho ruruha

Kelp e na le bokhoni bo matla ba ho fokotsa ho ruruha, ka lebaka la thepa ea eona e khahlanong le ho ruruha. Kelp e boetse e na le fucoidan, polysaccharide e bonts'itsoeng hore e sebetsa e le sesebelisoa se khahlanong le ho ruruha. [5] [6] [7] .

4. E thibela ho lahleheloa ke masapo

Kaha kelp ke mohloli o ruileng oa vithamine K, vithamine ena ea bohlokoa e bapala karolo ea bohlokoa bophelong bo botle ba masapo. Boithuto bo bontšitse hore vithamine K e ke ke ea eketsa feela letsoalo la masapo ho batho ba nang le lefu la masapo empa hape e ka fokotsa sekhahla sa ho robeha [8] .

5. E tšehetsa mosebetsi oa qoqotho

Ho latela National Institutes of Health (NIH), kelp ke o mong oa mehloli e metle ka ho fetisisa ea iodine, e leng diminerale ea bohlokoa e hlokahalang ho etsa lihormone tsa qoqotho. Litšoelesa tsa qoqotho li sebelisa iodine ho hlahisa lihormone tsa qoqotho tse etsang mesebetsi e mengata ea bohlokoa joalo ka ho laola metabolism ea 'mele le ho thusa kholong e nepahetseng ea masapo le bokong nakong ea bokhachane le bongoaneng.

6. E ka laola mofetše

Fucoidan e fumanehang kelp e tsejoa e bontša litlamorao tsa immunomodulatory le anti-tumor. Liphuputso tsa liphoofolo li bonts'itse hore e na le bokhoni ba ho bolaea lisele tsa mofetše oa kankere ea mali [9] . Phuputso e 'ngoe e phatlalalitsoeng ho Lithethefatsi tsa Leoatleng e fumane hore fucoidan e fumanehang kelp e ka emisa kholo ea mofetše oa colon le mofetše oa matsoele [10] . Liphuputso tse ling li boetse li tlaleha hore fucoidan e ka thusa ho thibela kholo ea lisele tsa mofetše oa matšoafo [leshome le motso o mong] .

Litla-morao tsa Kelp

Kaha kelp ke mohloli o motle oa iodine, ho e sebelisa haholo ho ka lebisa ho iodine e feteletseng 'meleng mme sena se ka ama tšebetso ea qoqotho. Ho feta moo, mefuta e fapaneng ea litlama-tlama tse kenyellelitsoeng kelp e na le lirafshoa tse boima hobane li monya liminerale metsing ao li holelang ho ona, ka hona ho molemo ho ja kelp ka mokhoa o itekanetseng ebe o khetha kelp ea manyolo [12] .

Mekhoa ea ho ja Kelp

• Kenya kelp e omisitsoeng ho sopho le sechu.
• Sebelisa li-noodle tse tala tsa kelp lisalateng le lijana tse ling.
• Sebelisa li-flakes tse omisitsoeng tsa kelp e le lijo tsa lijo.
• Kenya kelp ho green smoothies.
• Hlohlelletsa kelp ka li-veggies

Setšoantšo sa setšoantšo: Healthline

Li-Recipes tsa Kelp

Kelp salate

Lisebelisoa:

• 200 g kelp e ncha kapa kelp e omisitsoeng
• 2 tbsp moriana o soya o bobebe
• Li-clove tse 3 tsa konofolo, tse khethiloeng
• Li-scallion tse 2, li khaotsoe hantle
• Pelepele ea 1-2 ea Thai, khaola likotoana tse nyane
• 1 tbsp asene e ntšo
• ¼ tsp letsoai
• 1 tsp tsoekere
• 3 tbsp oli ea ho pheha ea meroho

Mokhoa:

• Khaola kelp hore e be likotoana tse tšesaane ebe o e hlatsoa metsing a batang habeli.
• Pheha metsi 'me u kenye kelp e khabisitsoeng ho eona ebe u pheha metsotso e' meli. Fetisetsa ka sekotlolo ebe u ntša metsi.
• Kenya moriana oa soya o bobebe, scallion, pelepele ea chilli, asene le konofolo. Noa oli ea meroho ho fihlela e chesa ebe oe tšela holim'a metsoako.
• Kopanya lisebelisoa tsohle hantle ebe u li sebeletsa [13] .

Setšoantšo sa setšoantšo: onegreenplanet.org

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