Nei Gungwa Remvura Rine Hutano Hukuru uye Rinovaka

Zvemukati

• Chii Chinonzi Seaweed?
• Mhando Dzakajairika dzeGungwa
• Iyo Yakakwirira Mune Zvakawanda Nutrients
• Gungwa Rinogona Kubatsira Kukurudzira Utachiona Basa
• Inogona Kuvandudza Moyo Hutano
• Iyo Inogona Kudzikamisa Ropa Shuga Mazinga
• Gungwa Rinogona Kukubatsira Kuti Udzikire Kurema
• Gungwa Rinogona Kusimbisa iyo Immune System
• Gungwa Rinogona Kuvandudza Uturu Hutano
• Inogona Kuderedza Njodzi yeCancer
• Zvimwe Zvichabatsira
• Kudya Kwegungwa Kwakachengeteka Here?
• Inogona kunge iine Yakakwirira Matanho eheavy Metals
• Iyo Yakakwira Intake Inogona Kupindirana neItsvo Basa uye Ropa Kuponda
• Vamwe Vakanyanya Zvakanyanya muIodine uye Inogona Kupindirana NeThyroid Basa
• Kwatingawane Seaweed uye Maitiro Ekuzvidya
• Tora Meseji Yekumba

Gungwa regungwa chinhu chinowanzoitika muzvikafu zveAsia izvo zviri kukurumidza kuwana mukurumbira pakati pevanoziva vekuMadokero.

Uye nechikonzero chakanaka - kudya gungwa inzira ine hutano uye ine hutano yekuwedzera mamwe mavitamini nemamineral pane chako chikafu.

Kudya nguva dzose kunogona kutowedzera hutano hwako uye kukudzivirira kubva kune zvimwe zvirwere.

Ichi chinyorwa chinonyatso tarisa pamusoro pegungwa uye nezvakawanda mabhenefiti.

Chii Chinonzi Seaweed?

Gungwa regungwa ishoko rakajairika rinoshandiswa kutsanangura marudzi mazhinji akasiyana ealgae uye zvinomera zvegungwa.

Inogona kukura mumvura dzakasiyana siyana, kusanganisira gungwa, nyanza nenzizi. Algae kubva kugungwa kazhinji inodyiwa, nepo mhando dzemvura yakachena dziine huturu.

Zvokudya zvinodyiwa zvegungwa zvinotsanangurwa nemuvara. Mhando dzinonyanya kudyiwa itsvuku, girini, bhuruu-girini uye shava ().

Inogona zvakare kutenderera muhukuru zvinoshamisa. Phytoplankton inogona kuve microscopic, nepo kelp inogona kukura kusvika pamamita makumi matanhatu nemashanu pakureba, yakadzika midzi mugungwa regungwa.

Gungwa rinoita basa rakakosha muhupenyu hwemumvura uye ndiyo sosi yekutanga yezvokudya zvezvisikwa zvakasiyana siyana zviri mugungwa.

Yakave zvakare iri chikamu chakakosha chevanhu kudya kwezviuru zvemakore uye inonyanya kufarirwa muChinese neJapanese chikafu.

Gungwa regungwa rinoreva kune akawanda marudzi ealgae uye zvimwe zvinomera zvegungwa. Zvidyiwa zvegungwa zvinodyiwa zvinogona kuve muvara uye saizi uye chinhu chinozivikanwa chinowanikwa muAsia cuisine.

Mhando Dzakajairika dzeGungwa

Kune mhando dzakawanda dzinodyiwa dzegungwa munyika. Heano mashoma emamwe akajairika.

• Nori: Tsvuku tsvuku inowanzo kutengeswa mumashizha akaomeswa uye yaishandiswa kumonera sushi.
• Lettuce yegungwa: Mhando yegirini nori inoita kunge lettuce mashizha. Inowanzo kudyiwa mbishi mumasadhi kana kubikwa mumuto.
• Kelp: Algae yebrown inowanzoomeswa mumashiti uye inowedzerwa mumidziyo panguva yekubika. Inogona zvakare kushandiswa senge isina gluten-isina imwe maoodles.
• Kombu: Rudzi rwe kelp ine yakasimba inonaka. Kazhinji inonwiwa kana kushandiswa kugadzira muto wemuto.
• Arame: Rumwe rudzi rwe kelp ine hunyoro, inotapira kuravira uye yakasimba dhizaini. Inogona kuverengerwa mumhando dzakasiyana dzedhishi, kusanganisira zvinhu zvakabikwa.
• Wakame: A brown algae inowanzo shandiswa kugadzira nyowani yegungwa saladi. Inogona zvakare kubikwa mumuto uye masobho.
• Dulse: Iyo tsvuku algae ine yakapfava, chewier mameseji. Iyo inoshandiswa kuwedzera kuravira kune dzakasiyana ndiro uye inogona zvakare kudyiwa seyakaomeswa tudyo.
• Chlorella: Girini, inodyiwa yemvura yakachena algae inowanzo kutengeswa sekuwedzera mune yeupfu fomu.
• Agar uye carrageenan: Izvi zvinhu zvine jeli-zvakafanana zvakawanikwa kubva kune algae zvinoshandiswa seanodyara-based kusunga uye kuomesa vamiririri mune dzakasiyana siyana zvekutengesa zvinotengeswa zvigadzirwa.

Spirulina inowanzo kutaurwa seinodyiwa, bhuruu-girini yemvura nyowani algae uye inotengeswa muhwendefa, flake kana fomu yeupfu.

Nekudaro, spirulina ine chimiro chakasiyana kupfuura mamwe algae uye nekudaro nehunyanzvi chinoonekwa serudzi rwecyanobacteria.

Izvo zvakati, sezvo spirulina inowanzo kuverengerwa nemamwe marudzi ealgae mukutsvagisa kwesainzi, ichakurukurwa pamwe chete nemamwe marudzi ari muchinyorwa chino.

Kune mhando dzakasiyana dzeanodyiwa egungwa anowanikwa. Izvi zvinogona kudyiwa nyowani, zvakaomeswa, kubikwa kana sehupfu hwekuwedzera.

Iyo Yakakwirira Mune Zvakawanda Nutrients

Gungwa regungwa rakapfuma mumaminerari akasiyana siyana uye nekuteedzera zvinhu. Muchokwadi, inowanzo iine mwero wepamusoro weizvi zvinovaka muviri kupfuura zvimwe zvakawanda zvekudya.

Nechikonzero ichi, vazhinji vanofunga kuti gungwa semiriwo yegungwa.

Zvinyorwa zvegungwa regungwa zvinogona kusiyana zvichienderana nekwakakurira. Naizvozvo, mhando dzakasiyana dzinenge dziine huwandu hwakasiyana hwemuviri.

Kazhinji, 3.5 ounces (100 gramu) yegungwa inokupa iwe (, 2, 3):

• Makorori: 45
• Carbs: 10 magiramu
• Mapuroteni: 2 magiramu
• Mafuta: 1 gramu
• Fiber: 14-35% yeiyo RDI
• Magnesium: 27-180% yeiyo RDI
• Vhitamini K: 7-80% yeiyo RDI
• Manganese: 10-70% yeiyo RDI
• Iodine: 1-65% yeiyo RDI
• Sodium: 10-70% yeiyo RDI
• Calcium: 15-60% yeiyo RDI
• Tsamba: 45-50% yeiyo RDI
• Potassium: 1-45% yeiyo RDI
• Iron: 3-20% yeiyo RDI
• Mhangura: 6-15% yeiyo RDI
• Zvidiki zvidiki zvezvimwe zvinovaka muviri: Omega-3 uye omega-6 fatty acids, mavitamini A, C, E, phosphorus, B mavitamini uye choline

Algae yakaoma yakaomeswa zvakanyanya mune zvinovaka muviri. Supuni imwe (8 gramu) inokwana kupa huwandu hwakawanda hwehuwandu hwakanyorwa pamusoro (, 4, 5).

Spirulina uye chlorella zvine mapuroteni akawandisa zvakapetwa kaviri pane chikamu. Kusiyana nemamwe marudzi ealgae, iwo zvakare ane ese akakosha amino acids anodiwa nemuviri wemunhu. Izvi zvinovaita vazere manyuko eprotein (4, 5).

Vamwe vanoti marungwa egungwa chihombe chemiti chinopa vhitamini B12, vhitamini inowanika munyama, huku, mazai nemukaka.

Zvisinei, kuchine kukakavadzana pamusoro pekuti chimiro chevhitamini B12 chinowanikwa mune algae chinoshanda muvanhu (,,,,).

Pakupedzisira, gungwa gungwa ipfuma sosi ye antioxidants. Iyo zvakare ine huwandu hwakawanda hwe sulfated polysaccharides (sPS), ayo anobatsira zvinomera zvemiti zvinofungidzirwa kuti zvinobatsira kune zvegungwa zvinobatsira hutano (,,,).

Dzinodyiwa gungwa rine huwandu hwakawanda hwevhitamini nemaminerari. Mhando dzakasiyana dzegungwa dzakaomeswa senge spirulina uye chlorella dzinonyanya kupfuma sosi yeproteine ​​yakakwana.

Gungwa Rinogona Kubatsira Kukurudzira Utachiona Basa

Utachiona hunotamba hwakakosha mabasa mumuviri, kusanganisira mukugadzirisa kwemetabolism yako (,).

Utachiona hwako hunoda kudya kwakanaka kweodini kuti ishande zvakanaka. Nenguva isipi, iodini inowanikwa nyore nyore mumhando dzakasiyana-siyana dzegungwa.

Zvimwe zvinobva iodine zvinosanganisira zvegungwa, zvigadzirwa zvemukaka uye iodized munyu.

Kukundikana kuwana ayodini yakakwana kubva mukudya kunogona kutungamira ku hypothyroidism.

Izvi zvinogona kugadzira zviratidzo senge yakaderera simba, ganda rakaoma, kurira mumaoko nemakumbo, kukanganwa, kushushikana uye kunyangwe kuwedzera uremu (). Kuwedzera marwewe kuchikafu chako kunogona kukubatsira kuti udye ayodini yakakwana kuti utachiona hwako hushande zvakanaka (16).

Iyo RDI yeodhini yevakuru ndeye 150 micrograms pazuva. Vanhu vazhinji vanogona kuzadzisa ichi chinodiwa nekudya akati wandei servings yegungwa regungwa pavhiki.

Izvo zvakati, dzimwe mhando senge kelp, kombu uye dulse inowanzo kuve neakawanda kwazvo ayodini uye haifanire kudyiwa kazhinji, kana muhuwandu hwakawanda.

Zvimwe, senge spirulina, zvine zvishoma kwazvo, saka usavimba nazvo seyako chete sosi yodini.

Gungwa regungwa isosi huru yeodini, iyo inogona kubatsira kusimudzira yakakodzera utachiona basa.

Inogona Kuvandudza Moyo Hutano

Seaweed ine zvimwe zvinobatsira zvinovaka muviri izvo zvinogona kubatsira kuchengetedza moyo wako hutano.

Kune kutanga, iyo yakanaka sosi ye soluble fiber uye ine yakareba-cheni omega-3 fatty acids, ese ari maviri anogona kuve anobatsira kune hutano hwemwoyo (,).

Uye zvakare, ongororo dzinoverengeka dzemhuka dzinoshuma kuti iyo sulfated polysaccharides (sPS) inowanikwa mune yegungwa ingave nekwanisi yekuderedza BP uye kudzivirira kuvhara kweropa (,,,).

Vanogona zvakare kubatsira kudzikisa LDL (iyo "yakaipa") cholesterol uye yakazara cholesterol mazinga (,,,,).

Zvidzidzo zvishoma zvakaitwawo pavanhu.

Semuenzaniso, ongororo dzinoverengeka dzinoshuma kuti kukwirwa kwegungwa kwakanyanya kunogona kudzikisa huwandu hweropa muvanoenda kukireshi, vakuru nevakura (, 26,,).

Chidzidzo chemwedzi miviri chakapa mhando 2 yeshuga ingave spirulina yekuwedzera kana placebo zuva rega rega. Iwo ekuwedzera boka re triglyceride mazinga akadonha ne 24% ().

Vatori vechikamu muboka re spirulina vakavandudza yavo LDL-kune-HDL cholesterol cholesterol, nepo chiyero chiri muboka re placebo chakanyanya ().

Mune kumwe kudzidza, zuva nezuva spirulina yekuwedzera yakadzora vatori vechikamu huwandu hwecholesterol ne166% kupfuura boka re placebo pamusoro pemwedzi miviri yekudzidza ().

Vatori vechikamu muboka rejecha regungwa vakaderedzawo avo LDL cholesterol mwero ne154% kupfuura iro repliboebo ().

Kunyangwe izvi zvabuda zvichiratidzika kuva zvinovimbisa, hazvisi zvese zvidzidzo zvakawanikwa zvakafanana uye zvimwe zvidzidzo zvevanhu zvichidikanwa pasati paitwa mhedziso yakasimba ().

Gungwa regungwa inzvimbo yakanaka yemoyo-ine hutano zvinovaka muviri uye inogona kubatsira kudzikisira njodzi dzehosha yemwoyo.

Iyo Inogona Kudzikamisa Ropa Shuga Mazinga

Kuwedzera marwewe kuchikafu chako kunogona kudzora njodzi yako yekuva neshuga.

Vatsvakurudzi vanotenda kuti mamwe makemikari anowanikwa mugungwa anogona kuita basa rinobatsira mukudzikamisa huwandu hweshuga yeropa uye kudzivirira rudzi rwechipiri chirwere cheshuga (,,).

Imwe yeiyi fucoxanthin, antioxidant inopa brown algae ayo mavara. Ichi chinoumba chinofungidzirwa kubatsira kudzikisira insulin kudzivisa uye kudzikamisa huwandu hweshuga yeropa ().

Uye zvakare, iyo mhando yefaibha inowanikwa mumakwenzi egungwa inogona kudzikisira kumhanya uko ma carbs anonwiwa kubva pakudya. Izvi zvinogona kuita kuti zvive nyore kuti muviri wako udzikise huwandu hweshuga yeropa rako (36,).

Mune kumwe kuongorora, nyora vanhu vaviri vane chirwere cheshuga avo vakatora huwandu hwakakura hwehupfu hwegungwa zuva rega rega vaive ne15-20% mashuga eropa akaderera pakupera kwevhiki ina yekudzidza kupfuura avo vakapihwa placebo ().

Mune kumwe kunzvera, vatori vechikamu vane hutano vakapihwa gungwa redhokwe maminetsi makumi matatu pasati chikafu chakazara-carb chakabatsirwa kubva ku8% yakakwira insulin senzwi pane avo vakapihwa placebo ().

Yakakwira insulin senzwi inobatsira nekuti inobatsira muviri wako kupindura zvirinani kune insulini uye kudzora mashuga eropa rako zvinobudirira.

Rimwe boka rerudzi rwechipiri vane chirwere cheshuga avo vakapihwa hupfu hwegungwa hwezuva nezuva hwemwedzi miviri vakawana kuderera kwe12% mumashuga eropa. Hapana shanduko dzakaonekwa muboka rekutonga ().

Boka rekurapa rakadzorawo hemoglobin yavo A1C nhanho ne1% ().

Hemoglobin A1C inoshandiswa sechiyero chepakati cheshuga yeropa pamusoro pemwedzi miviri yekupedzisira. Kuderera kwe1% muA1C kunomiririra pavhareji yeshuga yeropa inoderera ye130 mg / dl (1.5 mmol / l).

Pakazara, marungwa egungwa anogona kuve anobatsira mukudzora shuga yeropa, asi akakwana muyero weyero anoramba asina kujeka. Kumwe kutsvagurudza kunodikanwa zvakare kuti uongorore mhedzisiro yemhando yakasvibira maringe neupfu.

Iyo antioxidants uye inogadziriswa fiber yakawanikwa mugungwa regungwa inogona kubatsira kuwedzera insulin senzwi uye kudzikamisa huwandu hweshuga yeropa. Zvimwe zvidzidzo zvinodiwa kuti uone huwandu hwakakwana hwekudya.

Gungwa Rinogona Kukubatsira Kuti Udzikire Kurema

Kudya gungwa nguva dzose kunogona kukubatsira kubvisa uremu husingadiwe.

Vatsvagiri vanotenda kuti izvi zvinogona kunge zvichikonzerwa, muchidimbu, nekukwanisa kweswewewewe kukanganisa huwandu hwako hwehuremu hunodzora mahormone leptin. Yakasanganiswa neyegungwa yegungwa yakakwira fiber zvemukati, izvi zvinogona kubatsira kudzikisa nzara uye kusimudzira manzwiro ekuzara ().

Uye zvakare, fucoidan, rudzi rwePSPS inowanikwa mugungwa, inogona kusimudzira kuparara kwemafuta uye kudzivirira kuumbwa kwayo (,,).

Zvidzidzo muvatori vechikamu vakafutisa vanotaura kuti avo vakapihwa chinwiwa chegungwa kwemavhiki gumi nemaviri kusvika 16-16 vakarasikirwa nemakirogiramu matatu nehafu (1.6 kg) kupfuura avo vakapihwa placebo (,).

Zvakare, gungwa rakadzika mumakoriori, asi rakapfuma mu glutamate, amino acid inofungidzirwa kuti iripe inonaka, umami kuravira ().

Naizvozvo, zvidyiwa zvegungwa zvinobatsira kusimudzira uremu nekupa imwe inogutsa kune mamwe macalorie-akapfuma svumbunuro svutugadzike.

Gungwa regungwa rinogona kuwedzera kurasikirwa kwemafuta kuburikidza nekuderedza nzara, kuwedzera kunzwa kwekuzara uye kudzivirira kuunganidzwa kwemafuta. Iyo tambo inonaka inoita kuti ive yakanyanya yakaderera-koriori snack sarudzo.

Gungwa Rinogona Kusimbisa iyo Immune System

Seaweed inogona zvakare kubatsira kukudzivirira kubva kune mamwe marudzi ehutachiona.

Imhaka yekuti ine zvirimwa zvegungwa zvinofungidzirwa kuti zvine antioxidant, anti-allergenic uye inodzivirira zvirwere (,,).

Tsvagiridzo inoratidza kuti makomponi aya anogona kuve nekwaniso yekurwisa hutachiona senge herpes neHIV nekuvhara kupinda kwavo mumasero ().

Nehurombo, kwete dzakawanda zvepamusoro-soro zvidzidzo zvakaitwa muvanhu kutsigira izvi zvinokanganisa.

Zvidzidzo zviviri zvinowanzodomwa zvinoratidzira kuti kutora zvinomera zvegungwa zvinogona kuve nekwaniso yekudzikisa zviratidzo zvehutachiona hwehepe uye nekuwedzera maseru ezvirwere mumuviri wevarwere veHIV (,).

Nekudaro, kana chimwe chezvidzidzo izvi chaive neboka re placebo, izvo zvinoita kuti zvive zvakaoma kududzira zvawanikwa.

Imwe ongororo ichangoburwa yakatarisa mhedzisiro yekutora zvinomera zvegungwa mumadzimai aneHIV. Ivo vakapihwa magiramu mashanu e spirulina pazuva vakagadzira 27% mashoma zviratidzo zvine chekuita nechirwere, zvichienzaniswa neboka re placebo ().

Nekudaro, hapana mutsauko muma immune immune maseru akaonekwa pamusoro pegumi nemaviri-vhiki yekudzidza nguva ().

Zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba.

Gungwa regungwa rinogona kuve nemhedzisiro inobatsira pane yako immune system. Zvisinei, kumwe kutsvagurudza kunodiwa.

Gungwa Rinogona Kuvandudza Uturu Hutano

Gungwa regungwa rinogona kubatsira kuvandudza hutano hwematumbo ako nenzira dzakasiyana. Kune imwe, yakapfuma mu fiber, iyo inogona kubatsira kudzivirira kupatira uye kuona kudzikama kugaya.

Iyo zvakare ine maagars, carrageenans uye fucoidans, ayo anofungidzirwa kuita se prebiotic (,).

Prebiotic rudzi rweiyo isina-kugaya fiber iyo inopa mabhakitiriya anobatsira mudumbu rako. Iyo yakawanda yakanaka bhakitiriya yauinayo mudumbu rako, iyo shoma nzvimbo iripo yekuti hutachiona hunokuvadza kuti hubudirire.

Saizvozvo, zvidzidzo zvemhuka zvinoratidza kuti kutora zvinomera zvegungwa zvinogona kusimudzira huwandu hwehutachiona hune hutano uye kudzikamisa huwandu hwehutachiona hunokuvadza mudumbu zvakanyanya kupfuura mamwe marudzi ema prebiotic (53,).

Vatsvakurudzi vanotendawo kuti ma prebiotic anowanikwa mugungwa anogona kuve neanopokana-nekurwisa uye antibacterial mhedzisiro.

Izvi zvinogona kuve zvimwe nekuti, kana uchidya prebiotic, mabhakitiriya ari mudumbu mako anogadzira butyrate. Iyi pfupi-cheni yemafuta acid inotendwa kuti ine anti-kupisa mhedzisiro mukati mekoloni ().

Uye zvakare, mamwe prebiotic anogona kuve nekwanisi yekudzivirira hutachiona hunokuvadza senge H. pylori kubva kunamira kumadziro emukati. Nekudaro, izvi zvinogona kudzivirira kuumbwa kwezvironda zvemudumbu (,).

Seaweed ine mamwe macomputer anogona kubatsira kumedza kugaya, kuvandudza hutano hwematumbo ako uye kudzikisa njodzi yako yekutapukirwa nemamwe mabhakitiriya anokuvadza.

Inogona Kuderedza Njodzi yeCancer

Kuvapo kwemahombekombe egungwa mukudya kwako kunogona kubatsira kudzikisa njodzi yako yekuvandudza mamwe marudzi ekenza.

Semuenzaniso, vaongorori vanodavira kuti gungwa rinogona kubatsira kudzikisa mazinga eestrogen, zvichideredza njodzi yevakadzi yekuva nekenza yemazamu (,).

Iyo faibha inogadziriswa inowanikwa mumahombekombe egungwa inogona zvakare kubatsira kudzivirira kubva mukuvandudzwa kwekenza yekoloni ().

Uyezve, zvimwe zvidzidzo zvinoratidza kuti kirasi yemakemikari anowanikwa mumhando dzebhuruu, senge kelp, wakame uye kombu, zvinogona kubatsira kudzivirira kupararira kwemasero ane gomarara (,,).

Izvozvo zvakati, zvishomanana zvidzidzo zvevanhu zvakatsvaga zvakananga zvinokonzera maruva egungwa mune varwere vekenza. Kunyanya kukwirisa kunogona zvakare kuwedzera njodzi yeimwe gomarara, kunyanya kenza yetachiona ().

Naizvozvo, zvimwe zvidzidzo zvinodiwa pasati pagadziriswa mhedzisiro yakasimba.

Gungwa regungwa rinogona kudzivirira kubva kune mamwe marudzi ekenza. Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa.

Zvimwe Zvichabatsira

Gungwa regungwa rinogona kupawo kudzivirirwa kubva ku:

• Metabolic chirwere: Kugona kwegungwa kunokwanisa kudzikisira huremu uye kuderedza kuwedzerwa kweropa, shuga yeropa uye cholesterol inogona kudzikisa njodzi yekuvandudza chirwere chemagetsi ().
• Kukuvara kweganda: Makemikari ari mugungwa anogona kubatsira kuchengetedza ganda kubva kukuvara kunokonzerwa nemwaranzi ye UVB kubva kuzuva. Dzinogona zvakare kubatsira kudzivirira kuunyana, mavara ezuva uye kukwegura kweganda risati rasvika (,,).
• Zvirwere zvepfupa uye zvinoputira: Seaweed's antioxidant uye anti-kupisa mhedzisiro inogona kubatsira kudzikisira njodzi yekuve nerheumatoid arthritis uye osteoporosis (,).

Seaweed inogona kupa kumwe kudzivirirwa kubva ku metabolic syndrome, kukuvara kweganda, chirwere chepfupa uye rheumatoid arthritis.

Kudya Kwegungwa Kwakachengeteka Here?

Kudya nyowani yegungwa kunoonekwa kunge kwakachengeteka kune vanhu vazhinji.

Izvo zvakati, kuipedza nguva dzose kana muhuwandu hwakawanda kunogona kukonzera mimwe mhedzisiro.

Inogona kunge iine Yakakwirira Matanho eheavy Metals

Zvichienderana nekwavanokurira, mamwe marudzi eswewean anogona kunge aine mwero we mercury, cadmium, lead uye arsenic.

IU.S. Chikafu neDrug Administration (FDA) inogadzirisa huwandu hwemakemikari aya nesimbi inorema musango nyowani yegungwa. Nekudaro, zvinowedzerwa hazvina kudzorwa uye zvinogona kuve nematanho anokuvadza kuhutano ().

Iyo Yakakwira Intake Inogona Kupindirana neItsvo Basa uye Ropa Kuponda

Dzimwe mhando dzegungwa dzinogona kunge dziine huwandu hwakawanda hwesodium uye potasium, izvo zvinogona kukuvadza kune vanhu vane chirwere cheitsvo ().

Seaweed zvakare ine vhitamini K, iyo inogona kukanganisa kurapa-kutetepa mishonga. Avo vanotora vanocheka ropa vanofanira kuve nechokwadi chekutarisa nachiremba vasati vaita chikamu chenguva dzose chekudya kwavo.

Vamwe Vakanyanya Zvakanyanya muIodine uye Inogona Kupindirana NeThyroid Basa

Kunyange iodine ichidikanwa kuti iite basa rehutachiona, kuwana ayodini yakawandisa kunogona kukuvadza (,,).

Kelp, dulse uye kombu mhando dzegungwa zvine hunyanzvi hwekuve neyakawanda kwazvo ayodini. Semuenzaniso, magiramu makumi maviri neshanu emakombu matsva anogona kuve nekaviri padhuze nekaviri pane ayodhini yakachengeteka yezuva nezuva (, 16).

Naizvozvo, aya marudzi haafanire kudyiwa kakawanda, kana muhuwandu hwakawanda.

Gungwa regungwa rinoonekwa rakachengeteka kuvanhu vazhinji. Deredza kudya kwako kana iwe uchizofarira mhando dzakakwira-iodine, kana iwe ukatora vatete veropa kana uine itsvo.

Kwatingawane Seaweed uye Maitiro Ekuzvidya

Gungwa regungwa rinogona kutengwa nyowani kana kuomeswa kubva kuzvitoro zvikuru zveAsia. Nori, iyo mhando inowanzo shandiswa kupeta sushi, inogona zvakare kuwanika pazvitoro zvenguva dzose.

Pamusoro pekushandisa kwavo sushi, nori machira anogona zvakare kushandiswa nyore kutsiva tortilla chingwa kana uchigadzira machira.

Nyowani yakame uye lettuce yegungwa inogona kukandirwa nyore nyore neine mupunga wevhiniga, mafuta esesame uye mbeu yesame kuita saladi inonaka.

Yakaomeswa nori kana dulse gadzira yakanaka inonaka tudyo. Kana, edza kuvapwanya pamusoro pemashizha kuti uwedzere dash ye umami flavour.

Spirulina uye chlorella inogona kuverengerwa mumasmoothies, nepo kelp inogona kushandiswa panzvimbo yemunyu kuwedzera munuhwi kune chero chinhu.

Mhando zhinji dzegungwa dzinogona zvakare kuverengerwa mumidziyo inodziya, inosanganisira masobho, stews uye zvinhu zvakabikwa. Iko hakuna chaiyo kana isiri nzira yekufamba nezvazvo.

Gungwa regungwa rinogona kutengwa muzvitoro zvakawanda zveAsia. Inogona kuverengerwa mumhando dzakasiyana siyana dzemidziyo inosanganisira masobho, masaladi, masmoothies, stews uye kunyange zvakabikwa zvinhu.

Tora Meseji Yekumba

Gungwa regungwa ndiko kuwedzera kwakakodzera kune chako chikafu. Kune akawanda akasiyana uye anonakidza marudzi ari mashoma emakoriori, asi akapfuma kwazvo muhutano.

Iyo zvakare ine huwandu hwakawanda hwefibre, mafuta ane hutano uye hutano-hunosimudzira michero yemiti iyo ingangoita chero munhu anogona kubatsirwa nayo.