Kelp: Oriri na-edozi ahụ, Uru Ahụike na otu esi eri nri

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Kelp bụ ụdị ahịhịa mmiri nke a na-ahụta dị ka nri, n'ihi na ọ nwere ezigbo nri dị mkpa nke bara uru maka ahụike gị. Kelp bụ nri na-eri nri n'ọtụtụ nri ndị Eshia ma jiri ya na ụdị efere niile dịka salads, ofe, efere osikapa wdg. Kelp na-emepụta ngwakọta a na-akpọ sodium alginate nke a na-eji sie ike n'ọtụtụ nri dị ka akwa salad, achịcha, puddings , ngwaahịa mmiri ara ehi na nri oyi.

N'isiokwu a, anyị ga-enyocha akụkụ ahụ nri nke kelp yana uru ahụike ya.

Ihe onyonyo: Healthline

Gịnị bụ Kelp?

Kelp (Phaeophyceae) bu ahihia ahihia ma obu ahihia nke na-eto eto na mmiri miri emi nke nnu di nso na oke osimiri. Kelp bu ahihia mmiri na-eto eto nke nwere ike itolita n'ogo ruru 250 ụkwụ. E nwere ihe dị ka ụdị kelp iri atọ, kelp ukwu, bongo kelp na kombu bụ ụdị dị iche iche [1] .

Enwere ike iri kelp na raw, sie ya, ma ọ bụ tinye ya n'ụdị. O bara ọgaranya na vitamin dị mkpa, mineral na antioxidants ndị egosiri iji baara ahụike gị uru n'ọtụtụ ụzọ.

Uru nri na-edozi ahụ nke Kelp

100 g kelp nwere 81.58 g mmiri, 43 kcal ike na ọ nwekwara:

• 1,68 g protein
• 0,56 g abụba
• 9,57 g ihe oriri
• 1.3 g eriri
• 0,6 g shuga
• 168 mg calcium
• 8gwè 2.85 mg
• Magnesium nke 121 mg
• 42 mg site
• 89 mg potassium
• 233 mg sodium
• 1.23 mg zinc
• 0.13 mg ọla kọpa
• 0,2 mg manganese
• 0,7 mcg selenium
• 3 mg vitamin C
• 0.05 mg thiamine
• 0,15 mg riboflavin
• 0,47 mg niacin
• 0,642 mg pantothenic acid
• 0.002 mg vitamin B6
• 180 mcg folate
• 12.8 mg choline
• 116 IU vitamin A
• 0,87 mg vitamin E
• 66 mcg vitamin K

Uru ahụike nke Kelp

1. Na-enyere aka n’ibu ọnwụ

Kelp bu ezigbo nri di ezigbo nri nke nwere obere abubara na kalori. Somefọdụ ọmụmụ egosiwo na kelp nwere ike inwe mmetụta dị mma na oke ibu na ụkọ ọnwụ, agbanyeghị, nchọpụta na-agbanwe agbanwe adịghị [abụọ] . Ọzọkwa, kelp nwere eriri sitere n'okike a na-akpọ alginate nke nwere ike inye aka ịkwụsị absorption nke abụba na eriri afọ [3] .

2. Nwere ike igbochi ọrịa shuga

Nnyocha e bipụtara na Nutrition Research and Practice chọpụtara na oriri nke ahịhịa mmiri gụnyere kelp ka mma ọkwa shuga n'ọbara, na-emetụta njikwa glycemic na ọrụ enzyme antioxidant na-abawanye ụba na ndị nwere ụdị ọrịa shuga [4] .

3. Na-ebelata mbufụt

Kelp nwere ikike dị ala iji belata nsị, ekele maka njirimara mgbochi mkpali ya. Kelp nwekwara fucoidan, polysaccharide nke egosiri na ọ na-arụ ọrụ dị ka onye na-egbochi mgbochi mkpali [5] [6] [7] .

4. Na-egbochi ọkpụkpụ ọkpụkpụ

Dika kelp bu ezigbo ihe bara uru nke vitamin K, vitamin a di nkpa n’oru di nkpa n’ime aru ike. Nnyocha egosiwo na vitamin K enweghị ike ịba ụba njupụta nke ọkpụkpụ na ndị nwere osteoporosis kamakwa ọ nwere ike belata ọnụ ọgụgụ mgbaji [8] .

ihe ndozi miri emi maka ntutu isi n'ụlọ

5. Na-akwado ọrụ thyroid

Dị ka National Institutes of Health (NIH) si kwuo, kelp bụ otu n'ime isi mmalite kacha mma nke ayodiin, ihe dị mkpa dị mkpa iji mee ka hormones thyroid. The thyroid glands na-eji ayodiin emeputa ogwu homonụ nke na aru oru otutu oru di nkpa dika ichikota aru-aru nke aru na inyere ya aka ime ka okpukpu na ụbụrụ buru oke ibu n’oge a dị ime na nwata.

6. Nwere ike ijikwa kansa

Fucoidan dị na kelp maara nke ọma iji gosipụta nsogbu immunomodulatory na mgbochi akpụ. Nnyocha nke anụmanụ egosiwo na ọ nwere ikike igbu mkpụrụ ndụ kansa kansa [9] . Nnyocha ọzọ e bipụtara na Ọgwụ Mmiri na-achọpụta na fucoidan dị na kelp nwere ike ịkwụsị uto nke cancer cancer na ọrịa ara ara [10] . Nnyocha ndị ọzọ kọkwara na fucoidan nwekwara ike inye aka igbochi uto nke mkpụrụ ndụ kansa cancer iri na otu .

Mmetụta Kelp

Dika kelp bu ezigbo uzo ayodiin, iri oke n’ime ya nwere ike ibute iodine n’ahu ma nke a nwere ike imetuta ogwu gi. Ọzọkwa, ụdị ahịhịa mmiri dị iche iche gụnyere kelp nwere ọla dị arọ n'ihi na ha na-enweta mineral site na mmiri ha toro. Ya mere, ọ ka mma iji kelp na-edozi oke ma họrọ kelp organic. [12] .

Zọ Iri Eri Kelp

• Gbakwunye kelp a mịrị amị na ofe na stew.
• Jiri noodles kelp dị ndụ na salads na nri ndị ọzọ.
• Jiri ite flakes kpochara dika nri nri.
• Tinye kelp na ahihia ahihia.
• Kelji kpoo na veggies

Ihe onyonyo: Healthline

Ntụziaka Kelp

Kelp salad

Efrata:

• 200 g kelp ohuru ma ọ bụ tinye kelp a mịrị amị
• 2 tbsp ọkụ soy ihendori
• 3 garlic cloves, belata
• 2 scallions, gbue nke ọma
• 1-2 Thai na-ede ede, bee n'ime obere iberibe
• 1 tbsp mmanya mmanya
• Tsp nnu
• 1 tsp shuga
• 3 tbsp mmanụ ihe oriri

Usoro:

• Bee ihe kelp n'ime shreds tara ma sachaa ya na mmiri oyi ugboro abuo.
• Sie mmiri ma tinye kelp shredded n'ime ya wee sie nkeji abụọ. Nyefee n'ime nnukwu efere ma kpochapụ mmiri ahụ.
• Tinye ihe oriri soy, scallion, chilli ose, mmanya na galik. Kpoo mmanu akwukwo nri kpoo wee kpoo oku wee wukwasi ya ihe ndi ozo.
• Gwakọta ihe niile agwakọta nke ọma ma jee ozi [13] .

Ihe onyonyo: onegreenplanet.org

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