Kelp: Nānā, Nā Pōmaikaʻi Ola a Pehea e ʻai ai

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He ʻano limu ʻo Kelp i manaʻo ʻia he superfood, no ka mea, loaʻa iā ia kahi nui o nā meaola kūpono e pono ai no kou olakino. ʻO Kelp kahi meaʻai nui i nā kuke ʻĀkia a hoʻohana ʻia i nā ʻano kīʻaha like ʻole me nā salakeke, nā ʻopa, nā ipu laiki a pēlā aku. Hana ʻo Kelp i kahi hui i kapa ʻia ʻo ka sodium alginate i hoʻohana ʻia ma ke ʻano he mānoanoa i nā meaʻai like nā salakeke, nā popo, nā puddings , nā huahana waiū a me nā meaʻai paʻahau.

I kēia ʻatikala, e ʻimi mākou i nā ʻano meaola o ka kelp a me nā pono olakino.

Kiʻi kiʻi: Healthline

He aha ʻo Kelp?

ʻO Kelp (Phaeophyceae) kahi limu ākea nui a lau lau a i ʻole ke kai limu e ulu ana i ka wai pāpaʻu a momona hoʻi e kokoke ana i nā kahakai kahakai. ʻO Kelp kahi limu ulu wikiwiki e hiki ke ulu i ke kiʻekiʻe a hiki i 250 kapuaʻi. Aia ma kahi o 30 mau ʻano kelp, kelp nunui, bongo kelp a me kombu ke ʻano maʻamau [1] .

Hiki ke ʻai ʻia ʻo Kelp i ka maka maka, moa, ʻāpana a i ʻole ke ʻano hoʻopihapiha. He waiwai ia i nā wikamina pono, nā minelala a me nā antioxidant e hōʻike ʻia e pōmaikaʻi ai i kou olakino ma nā ʻano like ʻole.

ʻO ka waiwai kūpono o Kelp

100 g o kelp i loko o 81.58 g wai, 43 kcal ikehu a loaʻa pū kekahi.

• 1.68 g protein
• 0.56 g momona
• 9.57 g haʻalula
• 1.3 g puluniu
• 0.6 g kō
• 168 mg kalipuna
• 2.85 mg hao
• Makanekiuma 121 mg
• Phosphorous 42 mg
• 89 mg potasiuma
• 233 mg sodium
• 1.23 mg kiniki
• 0.13 mg keleawe
• 0.2 mg manganese
• 0.7 mcg selenium
• 3 mg wikamina C
• 0.05 mg thiamine
• 0.15 mg riboflavin
• 0.47 mg niacin
• 0.642 mg waikawa pantothenic
• 0,002 mg wikamina B6
• 180 mcg folate
• 12.8 mg koho
• 116 IU wikamina A
• 0.87 mg wikamina E
• 66 mcg huaʻai K

Nā Pōmaikaʻi Ola o Kelp

1. Nā kōkua i ka pohō kaumaha

ʻO Kelp kahi meaʻai momona momona momona i haʻahaʻa i ka momona a me nā calorie. A ua ʻōlelo ʻia kekahi mau noiʻi e loaʻa ka hopena maikaʻi o ka kelp i ka momona a me ka pohō kaumaha, akā naʻe, ua nele nā ​​ʻike kūlike ʻole [elua] . Eia kekahi, loaʻa i ka kelp kahi fiber maoli i kapa ʻia ʻo alginate i hiki ke kōkua i ka hoʻōki ʻana i ka lawe ʻana o ka momona i ka ʻōpū [3] .

2. Hiki ke pale aku i ka maʻi diabetes

Ua ʻike ʻia kahi noiʻi i paʻi ʻia ma ka Nutrition Research a me ka Practice ka ʻai ʻana o ka limu e like me ke kelp i hoʻomaikaʻi ʻia ke kō a me ke kiʻekiʻe o ke kō, hoʻoikaika i ka kaohi glycemic a hoʻonui i nā hana enzyme antioxidant i kēlā me kēia kanaka me ka maʻi diabetes type 2 [4] .

3. Hoʻoemi i ka pehu

He mana ko Kelp e hoʻohaʻahaʻa i ka lī, mahalo i kāna ʻano anti-inflammatory. Aia pū ʻo Kelp i ka fucoidan, kahi polysaccharide i hōʻike ʻia e hana ma ke ʻano he agena anti-inflammatory [5] [6] [7] .

4. Pale i ka nalowale iwi

ʻOiai he waiwai nui ka kelp i ka huaola K, he mea nui kēia wikamina koʻikoʻi i ke olakino iwi. Ua hōʻike ʻia nā noiʻi ʻaʻole hiki i ka wikamina K ke hoʻonui wale i ka nui o ka mineral o ka iwi i ka poʻe me ka osteoporosis akā hiki nō hoʻi ke hoʻohaʻahaʻa i nā helu o ka haki [8] .

mele Kalikimaka no na keiki

5. Kākoʻo i ka hana thyroid

Wahi a ka National Institutes of Health (NIH), ʻo kelp kekahi o nā kumu maikaʻi loa o ka iodine, kahi mineral pono e pono ai e hana i nā homone thyroid. Hoʻohana ka pona thyroid i ka iodine e hana i nā hormones thyroid e hana ana i nā hana nui e like me ka kaohi ʻana i ka metabolism o ke kino a me ke kōkua ʻana i ka ulu ʻana o ka iwi a me ka lolo i ka wā hāpai a me ka wā kamaliʻi.

6. Hiki ke mālama i ka maʻi ʻaʻai

ʻO Fucoidan i loaʻa i ka kelp ka mea i ʻike ʻia e hōʻike i nā hopena immunomodulatory a me anti-tumor. Ua hōʻike ʻia nā noiʻi holoholona ʻana he hiki ke pepehi i nā hunaola maʻi ʻaʻai leukemia [9] . ʻO kekahi noiʻi i paʻi ʻia i loko o nā Marine Drugs i loaʻa i ka fucoidan i loko o ka kelp e hiki ke hoʻōki i ka ulu ʻana o ka maʻi ʻaʻai kolona a me ka maʻi ʻaʻai umauma [10] . Ua hōʻike pū ʻia kekahi mau noiʻi ʻē aʻe e kōkua pū paha ka fucoidan i ka pāpā ʻana i ka ulu ʻana o nā hunaola maʻi ʻaʻai [umikumākahi] .

Nā ʻaoʻao ʻaoʻao o Kelp

Ma muli o ke kelp kahi kumu maikaʻi loa o ka iodine, ʻo ka ʻai ʻana i nā mea he nui i hiki ke alakaʻi ʻia i iineine i loko o ke kino a hiki i kēia ke hoʻopili i ka hana thyroid. Hoʻohui ʻia, loaʻa nā ʻano limu like ʻole me ka limu i nā metala kaumaha no ka mea ke omo lākou i nā minelala mai ka wai a lākou e ulu ai. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka kelpe i ke kaulike a koho i nā ʻōpala ʻokanika [12] .

Nā ala e ʻai ai iā Kelp

• E hoʻomoʻi i nā kelp maloʻo i nā kopa a me nā ipu.
• E hoʻohana i nā noodle kelp maka ma nā salakeke a me nā kīʻaha ʻē aʻe.
• E hoʻohana i nā flakes kelp maloʻo ma ke ʻano o ka meaʻai.
• Hoʻohui i nā kelp i nā mea momona ʻōmaʻomaʻo.
• E hoʻowali i nā kelp me nā mea ʻai

Kiʻi kiʻi: Healthline

Nā ʻinaina Kelp

Keleta salad

Nā Pono:

• 200 g kelp hou a i ʻole kelu i hoʻomaloʻo ʻia
• 2 kele kai soy māmā
• 3 mau ʻāhi kālika, ʻokiʻoki
• 2 ʻiliahi, ʻoki liʻiliʻi
• 1-2 mau pepa Thai, ʻokiʻoki i mau ʻāpana liʻiliʻi
• 1 ka sīneka wīkī ʻeleʻele
• ¼ tsp paʻakai
• 1 kō kō
• 3 aila aila kuke mea kanu

Hana:

• E ʻokiʻoki i ka kelepa i nā ʻāpana lahilahi a holoi iā ia i loko o ka wai anuanu i ʻelua mau manawa.
• E hoʻolapalapa i ka wai a hoʻohui i ka kelp i kō ʻia i loko a kuke no ʻelua mau minuke. Hoʻololi i loko o kahi pola a hoʻokahe i ka wai.
• E hoʻomoʻi i ka soy māmā, scallion, chilli peppers, winika a me kālika. E hoʻomoʻa i ka aila mea kanu a hiki i ka wela a ninini ma luna o nā mea hana.
• Hoʻohui pū i nā mea pono āpau a lawelawe [13] .

Hōʻike kiʻi: onegreenplanet.org

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