7 Inoshamisa Utano Bhenefiti yeKudya Gungwa

Zvemukati

• 1. Ine Iodine neTyrosine, Iyo Inotsigira Basa reThyroid
• 2. Kwakanaka Kunobva mavitamini uye Zvicherwa
• 3. Inosanganisira Zvakasiyana siyana zvekudzivirira maantioxidants
• 4. Inopa Fibre uye Polysaccharides Iyo Inogona Kutsigira Gut Hako Hutano
• 5.Ingakubatsire Iwe Kuderedza uremu nekunonoka Nzara uye Kuderedza Kurema
• 6. Dai Kuderedza Hosha Yemwoyo Dambudziko
• 7.May Kubatsira Kuderedza Njodzi Yako Yechina 2 Chirwere cheshuga nekuvandudza Ropa Shuga Kudzora
• Njodzi dzinogona kuitika dzegungwa
• Iodine yakawandisa
• Heavy Metal Mutoro
• Icho Chinokosha

Gungwa regungwa kana gungwa miriwo mafomu ealgae ayo anokura mugungwa.

Ivo chikafu chekudya kwehupenyu hwemugungwa uye huwandu muvara kubva kutsvuku kusvika kugirini kusvika brown kusvika nhema.

Seaweed inokura mumahombekombe ane matombo kutenderera pasirese, asi inowanzo kudyiwa munyika dzeAsia senge Japan, Korea neChina.

Iyo yakanyanyisa kuita uye inogona kushandiswa mumidziyo yakawanda, kusanganisira sushi rolls, masobho uye stews, masaladi, zvinowedzera uye smoothies.

Uyezve, gungwa rine hutano hwakanyanya, saka zvishoma zvinoenda kure.

Heano manomwe sainzi-anotsigirwa mabhenefiti egungwa.

1. Ine Iodine neTyrosine, Iyo Inotsigira Basa reThyroid

Yako thyroid gland inoburitsa mahormoni kubatsira kudzora kukura, kugadzirwa kwesimba, kubereka uye kugadzirisa maseru akakuvara mumuviri wako (,).

Utachiona hwako hunovimba neodhini kuti iite mahormone. Pasina ayodini yakakwana, unogona kutanga kuona zviratidzo sekuchinja kwesero, kuneta kana kuzvimba kwemutsipa nekufamba kwenguva (,).

Iyo inokurudzirwa yekudya yekudyira (RDI) yeodhini ndeye 150 mcg pazuva (5).

Gungwa regungwa rine kugona kwakasiyana-siyana kwekutora huwandu hwakawanda hwe ayodini kubva mugungwa ().

Zvemukati mayo iodine zvinosiyana zvakanyanya zvichienderana nerudzi, kwayakarimwa uye nemaitirwo ayo. Muchokwadi, rimwe pepa rakaomeswa regungwa rinogona kuve ne11-1,989% yeiyo RDI (7).

Pazasi pane avhareji ayodini yezvinhu zvitatu zvakasiyana zvakaomeswa zvegungwa (8):

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

Kelp ndeimwe yeakanakisa sosi yeayodini. Teasipuni imwe chete (3.5 gramu) yekelp yakaomeswa inogona kunge iine ka59 iyo RDI (8).

Seaweed zvakare ine amino acid inonzi tyrosine, iyo inoshandiswa padivi peiyo iodine kugadzira mahormone maviri akakosha anobatsira iyo gland yegland kuita basa rayo nemazvo ().

Mhenderekedzo yegungwa ine sosi yakadzika yeayodini uye amino acid inonzi tyrosine. Yako thyroid gland inoda kuti zvese zviite mushe.

2. Kwakanaka Kunobva mavitamini uye Zvicherwa

Mhando yega yega yegungwa ine seti yakasarudzika yezvibereko.

Kumwaya imwe yegungwa rakaomeswa pane chako chikafu hakungowedzere kuravira, magadzirirwo uye kunhuhwirira kuchikafu chako, asi inzira iri nyore yekusimudzira kudya kwako kwemavhitamin nemaminera

Kazhinji, 1 punipuni (7 magiramu) eakaomeswa spirulina anogona kupa (10):

• Makorori: 20
• Carbs: 1.7 magiramu
• Mapuroteni: 4 magiramu
• Mafuta: 0.5 gramu
• Fiber: 0.3 magiramu
• Riboflavin: 15% yeiyo RDI
• Thiamin: 11% yeiyo RDI
• Iron: 11% yeiyo RDI
• Manganese: 7% yeiyo RDI
• Mhangura: 21% yeiyo RDI

Gungwa regungwa rinewo mashoma mavitamini A, C, E uye K, pamwe ne folate, zinc, sodium, calcium uye magnesium (10).

Kunyangwe inogona kungopa kune idiki muzana yemamwe maRDI pamusoro, kuushandisa seyakaomesa kamwe kana kaviri pasvondo inogona kuve nzira iri nyore yekuwedzera mamwe mauturu kuchikafu chako.

Iyo protein iripo mune mamwe maruva egungwa, senge spirulina uye chlorella, ine zvese zvakakosha amino acids. Izvi zvinoreva kuti gungwa rinogona kubatsira kuona kuti iwe uwane yakazara yakazara amino acids (10, 11, 12).

Seaweed inogona zvakare kuve yakanaka sosi ye omega-3 mafuta uye vitamini B12 (10, 13,).

Muchokwadi, zvinoita sekunge yakaomeswa girini uye yepepuru yegungwa ine huwandu hwakawanda hwevhitamini B12. Imwe ongororo yakawana 2.4 mcg kana 100% yeiyo RDI yevhitamini B12 mune chete 4 magiramu e nori seaweed (,).

Izvo zvakati, pane gakava rinoramba riripo pamusoro pekuti muviri wako unogona here kutora nekushandisa vhitamini B12 kubva kugungwa (,,).

Gungwa regungwa rine akasiyana mavitamini uye mamineral, kusanganisira iodine, iron, uye calcium. Dzimwe mhando dzinogona kunyangwe dziine huwandu hwakawanda hwevhitamini B12. Zvakare, iyo yakanaka sosi ye omega-3 mafuta.

3. Inosanganisira Zvakasiyana siyana zvekudzivirira maantioxidants

Antioxidants inogona kugadzira zvinhu zvisina kugadzikana mumuviri wako zvinoda mahara radicals zvishoma kuita (, 20).

Izvi zvinovaita kuti vasanyanye kukuvadza maseru ako.

Uyezve, yakawandisa yemahara radical kugadzirwa inoonekwa seicho chinokonzeresa chehosha dzinoverengeka, senge chirwere chemwoyo uye chirwere cheshuga ().

Kuwedzera kune ine antioxidant mavhitaminzi A, C uye E, gungwa regungwa rinozvirumbidza zvakasiyana siyana zvinobatsira zvinomera zvemiti, zvinosanganisira flavonoids uye carotenoids. Izvi zvakaratidzwa kuchengetedza masero emuviri wako kubva mukukuvara kwakanyanya (,).

Tsvakurudzo dzakawanda dzakatarisa pane imwe carotenoid inonzi fucoxanthin.

Iyo huru carotenoid inowanikwa mu brown algae, senge wakame, uye ine ka13.5 nguva iyo antioxidant kugona sevhitamini E ().

Fucoxanthin yakaratidzirwa kuchengetedza cell membranes zvirinani kupfuura vhitamini A (23).

Nepo muviri usinga gadzirire fucoxanthin zvakanaka nguva dzose, kunwiwa kunogona kuvandudzwa nekuipedza pamwe nemafuta ().

Zvakangodaro, gungwa rine mhando dzakasiyana dzemiti zvinoshanda pamwechete kuti dzive neakasimba antioxidant mhedzisiro ().

Mhenderekedzo yegungwa ine huwandu hwakawanda hwe antioxidants, senge mavitamini A, C uye E, carotenoids uye flavonoids. Aya antioxidants anodzivirira muviri wako kubva kukuvara kwesero.

4. Inopa Fibre uye Polysaccharides Iyo Inogona Kutsigira Gut Hako Hutano

Gut mabhakitiriya anoita basa rakakura muhutano hwako.

Inofungidzirwa kuti une mamwe mabhakitiriya masero mumuviri wako kupfuura masero emunhu ().

Kusanzwisisika mune aya "akanaka" uye "akaipa" gut mabhakitiriya anogona kutungamira kurwara uye chirwere ().

Gungwa regungwa isosi yakanaka kwazvo yefaera, iyo inozivikanwa kusimudzira gut gut ().

Inogona kuita ingangoita 25-75% yehuremu hwakaomeswa hwegungwa. Izvi zvakakwirira pane iyo fiber zvirimo zvemichero yakawanda nemiriwo (,).

Fibha inogona kuramba kugaya uye ishandiswe sosi yekudya yebhakitiriya mumatumbo ako makuru pachinzvimbo.

Pamusoro pezvo, mamwe mashuga anowanikwa musweweed inonzi sulfated polysaccharides yakaratidzirwa kuwedzera kukura kwe "yakanaka" gut bacteria ().

Aya polysaccharides anogona zvakare kuwedzera kugadzirwa kweyepfupi-cheni mafuta acids (SCFA), ayo anopa rutsigiro uye chikafu kumasero anonamira ura hwako ().

Gungwa regungwa rine faibha neshuga, ese ari maviri anogona kushandiswa senzvimbo yekudya mabhakitiriya ari mudumbu rako. Iyi fiber inogona zvakare kuwedzera kukura kwe "akanaka" mabhakitiriya uye nekupa hutano hwako.

5.Ingakubatsire Iwe Kuderedza uremu nekunonoka Nzara uye Kuderedza Kurema

Gungwa regungwa rine fiber yakawanda, iyo isina macalorie ().

Iyo faibha mugungwa regungwa inogona kudzora dumbu kubuda, futi. Izvi zvinokubatsira kuti unzwe kuzere kwenguva yakareba uye kunogona kunonoka nzara kurwadziwa ().

Gungwa regungwa rinoonekwawo seine anti-kufutisa mhedzisiro. Kunyanya, zvidzidzo zvinoverengeka zvemhuka zvinoratidza kuti chinhu chiri mugungwa regungwa chinonzi fucoxanthin chinogona kubatsira kudzikisa mafuta emuviri (32,,).

Imwe yemhuka yekudzidza yakawana kuti makonzo anodya fucoxanthin akarasikirwa nehuremu, nepo makonzo aidya chikafu chekutonga aisadaro.

Mhedzisiro yacho yakaratidza kuti fucoxanthin yakawedzera kutaura kweprotein inogaya mafuta mumakonzo ().

Zvimwe zvidzidzo zvemhuka zvakawanikwa zvakafanana. Semuenzaniso, fucoxanthin yakaratidzirwa kudzikisa zvakanyanya mashuga eropa mumakonzo, ichiwedzera kubatsira kuonda (,).

Kunyangwe hazvo mhedzisiro muzvidzidzo zvemhuka ichiita seyakavimbiswa, zvakakosha kuti zvidzidzo zvevanhu zviitwe kuti zviongorore zviwanikwa izvi.

Gungwa regungwa rinogona kukubatsira kurasikirwa nehuremu nekuti iine mashoma macalorie, achizadza fiber uye fucoxanthin, izvo zvinowedzera mukuwedzera kwemetabolism.

6. Dai Kuderedza Hosha Yemwoyo Dambudziko

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose.

Zvinhu zvinowedzera njodzi yako zvinosanganisira cholesterol yakawanda, kuwedzerwa kweropa, kuputa fodya uye kusava nesimba mumuviri kana kuwandisa muviri.

Sezvineiwo, gungwa rinogona kubatsira kudzikisa ropa rako cholesterol mazinga (, 38).

Imwe yevhiki sere yakadzidzira makonzo ane cholesterol yakakwira chikafu chine mafuta akawanda chinowedzerwa ne10% yakaoma-yakaoma gungwa. Yakawana makonzo aine 40% yakaderera cholesterol yakazara, 36% yakaderera LDL cholesterol uye 31% yakadzika triglyceride mazinga (39).

Chirwere chemoyo chinogona kukonzerwa nekuwandisa kweropa. Gungwa regungwa rine makabhohaidhiretsi anonzi fucans, ayo anogona kubatsira kudzivirira ropa kubva mukugwamba (,).

Muchokwadi, kumwe kuongorora kwemhuka kwakawana kuti fucan dzakatorwa kubva mugungwa dzakadzivirira kuvhara kweropa zvinobudirira semushonga unodzivirira kuvhara ().

Vatsvakurudzi vari kutanga zvakare kutarisa peptides mune yegungwa. Zvidzidzo zvekutanga mumhuka zvinoratidza kuti mapuroteni-kunge zvivakwa zvinogona kuvhara chikamu cheiyo nzira inowedzera kuwedzera kweropa mumuviri wako (,,).

Zvisinei, zvidzidzo zvevanhu zvakakura zvinotarisirwa kusimbisa izvi.

Seaweed inogona kubatsira kudzikisa cholesterol yako, BP uye njodzi yekugwamba kweropa, asi zvimwe zvidzidzo zvinodiwa.

7.May Kubatsira Kuderedza Njodzi Yako Yechina 2 Chirwere cheshuga nekuvandudza Ropa Shuga Kudzora

Chirwere cheshuga idambudziko guru rehutano.

Izvo zvinoitika kana muviri wako usingakwanise kuyera mashuga eropa rako nekufamba kwenguva.

Pakazosvika gore ra2040, vanhu vanosvika mamirioni mazana matanhatu nemakumi mana nepfumbamwe pasi rose vanotarisirwa kuve nerudzi rwekutanga kana rudzi rwechipiri chirwere cheshuga ().

Sezvineiwo, gungwa regungwa rave kutsvaga kwekutsvaga nzira nyowani dzekutsigira vanhu vari panjodzi yeshuga ().

Chidzidzo chevhiki sere muvanhu makumi matanhatu vechiJapan chakaratidza kuti fucoxanthin, chinhu chine mutsvuku wegungwa, chingabatsira kusimudzira kudzora shuga yeropa ().

Vatori vechikamu vakagashira yemuno gungwa mafuta emombe aive ne0 mg, 1 mg kana 2 mg yefucoxanthin. Chidzidzo chacho chakawana kuti avo vakagamuchira 2 mg yefucoxanthin vakavandudza shuga zveropa, zvichienzaniswa neboka rakagamuchira 0 mg ().

Chidzidzo ichi chakacherechedzawo kumwe kuvandudzwa kweshuga yeropa mune avo vane magene ekuti insulin isapikise, iyo inowanzo fambidzana nerudzi rwechipiri chirwere cheshuga ().

Zvakare, chimwe chinhu chiri mugungwa chinonzi alginate chakadzivirira mashuga eropa mumhuka mushure mekupihwa chikafu chine shuga yakawanda. Izvo zvinofungidzirwa kuti alginate inogona kudzikisa kuiswa kweshuga muropa (,).

Dzimwe dzinoverengeka dzezvidzidzo zvemhuka dzakaratidza kuvandudzwa kweshuga yeshuga apo michere yegungwa yegungwa yakawedzerwa kuchikafu (,,).

Fucoxanthin, alginate uye mamwe macomputer ari mugungwa anogona kubatsira kudzikisa huwandu hweshuga yeropa rako, nekudaro uchideredza njodzi yako yeshuga.

Njodzi dzinogona kuitika dzegungwa

Kunyange hazvo gungwa richionekwa sechikafu chine hutano, panogona kunge paine njodzi dzinogona kubva mukudya zvakawandisa.

Iodine yakawandisa

Gungwa regungwa rinogona kunge riine huwandu hwakawanda uye hungangoita njodzi iodine.

Sezvineiwo, vanhu veJapan vane yakakwira ayodini yekudyiwa inoonekwa sechimwe chikonzero nei vari pakati pevanhu vane hutano hwakanaka pasi rose.

Zvisinei, chiyero chezuva nezuva cheiyodini muJapan inofungidzirwa kuva chiuru che3-3,000 mcg (667-2,000% yeRDI). Izvi zvinopa njodzi kune avo vanodya gungwa zuva rega rega, se1,100 mcg yeodhini ndiyo inoganhurika yepamusoro muganho (TUL) yevakuru (6,).

Neraki, mutsika dzeAsia gungwa rinowanzo kudyiwa nezvikafu zvinogona kutadzisa kutora iodine nechero gland. Izvi zvekudya zvinozivikanwa se goitrogens uye zvinowanikwa mune zvekudya senge broccoli, kabichi, uye bok choy ().

Pamusoro pezvo, zvakakosha kuti uzive kuti gungwa harina kusungunuka nemvura, zvinoreva kuti kurigadzira nekurigadzirisa rinogona kukanganisa zvirimo iodini. Semuenzaniso, kana kelp yakabikwa kwemaminetsi gumi nemashanu, inogona kurasikirwa kusvika 90% yeiyo yayo iodine zvemukati ().

Nepo mashoma mashumo emishumo akabatanidza iodine-ine kelp kushandiswa uye utachiona kusagadzikana, utachiona basa rakadzokera kune zvakajairwa kamwechete kushandiswa kwakamira (,).

Zvakangodaro, huwandu hwakawanda hwegungwa hunogona kukanganisa utachiona basa, uye zviratidzo zveyodini yakawandisa zvinowanzo fanika nezviratidzo zvekusakwanira ayodini (6).

Kana iwe uchifunga kuti urikudya iodine yakawandisa uye uchiona zviratidzo sekuzvimba wakakomberedza mutsipa wako nharaunda kana huremu hwekuchinja, dzikisa kudya kwako kweiodine-yakapfuma chikafu uye taura nachiremba wako.

Heavy Metal Mutoro

Gungwa regungwa rinogona kutora uye kuchengeta zvicherwa muhuwandu hwakawanda ().

Izvi zvinokonzeresa njodzi pahutano, sezvo huswa hwegungwa hunogona zvakare kunge hune huwandu hwakawanda hwehuturu hunorema simbi senge cadmium, mercury uye lead.

Izvo zvakati, iyo inorema simbi yezvinyorwa mumahombekombe egungwa kazhinji iri pazasi pehuwandu hwehuwandu hwezvisungo munyika zhinji (55).

Imwe ongororo ichangoburwa yakaongorora kuwanda kwesimbi makumi maviri mumasere masere akasiyiwa kubva kuAsia neEurope. Yakawana kuti iwo mazinga ekadhimiamu, aruminiyamu uye lead mune mana magiramu ega yega yegungwa haina kuisa chero njodzi dzakakomba dzehutano ().

Kunyange zvakadaro, kana iwe ukadya gungwa nguva dzose, pane mukana wesimbi inorema kuunganidza mumuviri wako nekufamba kwenguva.

Kana zvichibvira, tenga organic seaweed, sezvo iri shoma mukana wekuve neakakosha huwandu hwesimbi inorema ().

Gungwa regungwa rinogona kuve iodine yakawanda, iyo inogona kukanganisa utachiona basa. Gungwa regungwa rinogona zvakare kuunganidza simbi inorema, asi izvi hazvifungidzirwe njodzi yehutano.

Icho Chinokosha

Gungwa regungwa chinowedzera kuwedzera kuve chinozivikanwa mumakicheni pasirese.

Iyo ndiyo yakanyanya kunaka sosi yekudya yeayodini, iyo inobatsira kutsigira yako yegland gland.

Iinewo mamwe mavhitaminzi uye zvicherwa, zvakaita sevhitamini K, B mavitamini, zinc nesimbi, pamwe nema antioxidants anobatsira kuchengetedza maseru ako kubva mukukuvara.

Nekudaro, ayodini yakawandisa kubva pagungwa inogona kukuvadza yako utachiona basa.

Kuti uwane hutano hwakanaka, nakidzwa nechinhu ichi chekare mune zvakajairwa asi zvidiki.