Kelp: Gina Jiki, Fa'idodin Kiwan Lafiya Da Yadda Ake Cin Abinci

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Dole ne a kalla

Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh a kan Oktoba 28, 2020

Kelp wani nau'in tsire-tsire ne wanda ake daukar sa a matsayin abinci mafi kyau, saboda yana da kyawawan kayan abinci masu mahimmanci wadanda suke da amfani ga lafiyar ku. Kelp abinci ne mai mahimmanci a cikin yawancin kayan abinci na Asiya kuma ana amfani dashi a kowane nau'i na jita-jita kamar salads, miya, abincin shinkafa da dai sauransu. , kayayyakin kiwo da abinci mai sanyi.



A cikin wannan labarin, za mu bincika yanayin abinci mai kyau na kelp da fa'idodin lafiyarsa.



Amfanin Lafiya na Kelp

Hoton hoto: Layin lafiya

Menene Kelp?

Kelp (Phaeophyceae) babban tsire-tsire ne mai ruwan shuke-shuke ko ruwan algae wanda ke girma cikin zurfin ruwa mai cike da abinci mai gina jiki kusa da gabar teku. Kelp tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire-tsire masu girma wanda zai iya girma a tsawo har zuwa ƙafa 250. Akwai kusan nau'ikan 30 na kelp, kelp giant, bongo kelp da kombu kasancewar su iri ne da aka fi sani [1] .



Za a iya cin kelp a cikin ɗanyen, dafa shi, garin hoda ko kuma kari. Yana da wadataccen bitamin mai mahimmanci, ma'adanai da antioxidants waɗanda aka nuna don amfanin lafiyar ku ta hanyoyi da yawa.

Darajar abinci na Kelp

100 g na kelp yana dauke da ruwa 81.58, 43 kcal makamashi kuma shima ya kunshi:

  • 1.68 g furotin
  • 0.56 g mai
  • 9.57 g carbohydrate
  • 1.3 g fiber
  • 0.6 g sukari
  • 168 MG alli
  • 2.85 MG baƙin ƙarfe
  • Magnesium mai nauyin 121
  • 42 mg phosphorus
  • 89 mg mai guba
  • 233 MG sodium
  • 1.23 mg zinc
  • 0.13 MG jan ƙarfe
  • 0.2 mg manganese
  • 0.7 mcg selenium
  • 3 mg bitamin C
  • 0.05 MG thiamine
  • 0.15 mg riboflavin
  • 0.47 mg niacin
  • 0.642 mg pantothenic acid
  • 0.002 mg bitamin B6
  • 180 mcg folate
  • 12,8 MG choline
  • 116 IU bitamin A
  • 0.87 MG bitamin E
  • 66 mcg bitamin K



Kelp abinci mai gina jiki

Amfanin Lafiya na Kelp

Tsararru

1. Cutar taimakon rage nauyi

Kelp abinci ne mai cike da abinci mai ƙarancin mai da adadin kuzari. Kuma wasu nazarin sun ba da shawarar cewa kelp na iya samun sakamako mai kyau kan kiba da raunin nauyi, duk da haka, daidaitattun binciken bai samu ba [biyu] . Hakanan, kelp yana dauke da zare na halitta wanda ake kira alginate wanda zai iya taimakawa dakatar da shan kitse a cikin hanji [3] .

Tsararru

2. Zai iya hana ciwon suga

Wani binciken da aka buga a Nutrition Research and Practice ya gano cewa amfani da tsiren ruwan teku gami da kelp ya inganta matakan sikarin jini, ya rinjayi sarrafa glycemic da kuma kara ayyukan enzyme na antioxidant a cikin mutane masu dauke da ciwon sukari na 2 [4] .

Tsararru

3. Yana rage kumburi

Kelp yana da ƙarfin iya rage ƙonewa, saboda albarkatun anti-inflammatory. Kelp yana dauke da fucoidan, polysaccharide wanda aka nuna yana aiki a matsayin wakili mai kare kumburi [5] [6] [7] .

Tsararru

4. Yana hana zubar kashi

Kamar yadda kelp shine tushen tushen bitamin K, wannan muhimmin bitamin yana taka muhimmiyar rawa a lafiyar ƙashi. Nazarin ya nuna cewa bitamin K ba kawai zai iya kara yawan sinadarin kashi a cikin mutane masu fama da cutar kashin baya ba amma kuma zai iya rage yawan karaya [8] .

salon gashi ga budurwar fuskar mace
Tsararru

5. Yana goyon bayan aikin thyroid

A cewar Cibiyar Kula da Lafiya ta Kasa (NIH), kelp shine ɗayan mafi kyawun tushen iodine, muhimmin ma'adinai da ake buƙata don yin homonin thyroid. Glandar thyroid tana amfani da iodine don samar da hormones na thyroid wanda ke aiwatar da wasu mahimman ayyuka kamar su sarrafa abubuwan da ke motsa jiki da taimakawa cikin ƙashi da ƙwaƙwalwar da ta dace yayin ciki da ƙuruciya.

Tsararru

6. Iya sarrafa cutar kansa

Fucoidan da ke cikin kelp sananne ne don nuna alamun rigakafi da anti-ƙari. Nazarin dabba ya nuna cewa yana da ikon kashe ƙwayoyin cutar sankarar bargo [9] . Wani binciken da aka buga a Marine Drugs ya gano cewa fucoidan da ke cikin kelp na iya dakatar da ci gaban kansar hanji da ciwon nono [10] . Sauran binciken kuma sun bayar da rahoton cewa fucoidan na iya taimakawa wajen hana ci gaban ƙwayoyin kansar huhu [goma sha] .

Tsararru

Illolin Kelp

Kamar yadda kelp shine kyakkyawan tushen iodine, yawan amfani dashi zai iya haifar da iodine a jiki kuma wannan na iya shafar aikin thyroid. Bugu da kari, nau'ikan tsiren ruwan teku daban-daban ciki har da kelp suna dauke da karafa masu nauyi saboda suna tsotse ma'adanai daga ruwan da suke girma a ciki. Don haka, ya fi kyau a cinye kelp a matsakaici kuma a zabi kelp na halitta [12] .

Tsararru

Hanyoyi Don Cin Kelp

  • Driedara busassun kelp zuwa miya da stews.
  • Yi amfani da ɗanyen taliyar kelp a cikin salads da sauran jita-jita.
  • Yi amfani da busassun kelp flakes azaman kayan ƙoshin abinci.
  • Sanya kelp zuwa koren smoothies.
  • Keɓaɓɓen gwangwani tare da kayan lambu

Hoton hoto: Layin lafiya

Tsararru

Kayan girke-girke

Salatin Kelp

Sinadaran:

  • 200 g sabo kelp ko soyayyen kelp
  • 2 tbsp haske waken soya
  • 3 tafarnuwa tafarnuwa, yankakken
  • 2 scallions, yankakken yankakken
  • 1-2 barkono Thai, a yanka kanana
  • 1 tbsp ruwan vinegar
  • Salt tsp gishiri
  • 1 tsp sukari
  • 3 tbsp man girki na kayan lambu

Hanyar:

  • Yanke kelp din din a cikin sikalin sirara ka kuma wanke shi cikin ruwan sanyi sau biyu.
  • Tafasa ruwa sannan a zuba shikakken kelp din a ciki a dafa na mintina biyu. Canja wuri a cikin kwano da lambatu da ruwa.
  • Lightara ruwan miya mai laushi, scallion, barkono barkono, vinegar da tafarnuwa. A dafa man kayan lambu har sai yayi zafi sannan a zuba akan kayan.
  • Haɗa dukkan abubuwan haɗin tare da kyau kuma kuyi aiki [13] .

Hoton hoto: onegreenplanet.org

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