Kelp: Khoom Noj Khoom Haus, Khoom Noj Qab Haus Huv Thiab Noj Li Cas

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Kelp yog ib hom seaweed uas suav tias yog superfood, vim tias nws muaj qhov zoo ntawm cov as-ham zoo uas yog cov txiaj ntsig zoo rau koj kev noj qab haus huv. Kelp yog cov zaub mov tseem ceeb hauv ntau cov neeg Esxias cov zaub mov thiab yog siv rau hauv txhua yam tais diav xws li zaub xam lav, kua zaub, cov tais mov thiab lwm yam. Kelp tsim cov khoom sib xyaw hu ua sodium alginate uas siv los ua cov tuab hauv ntau cov zaub mov xws li zaub xam lav, ncuav, puddings. , cov khoom noj siv mis thiab khov.

Hauv tsab xov xwm no, peb yuav tshawb txog cov khoom noj muaj txiaj ntsig ntawm kelp thiab nws cov txiaj ntsig kev noj qab haus huv.

Cov duab refle: Noj Qab Haus Huv

Kelp Yog Dab Tsi?

Kelp (Phaeophyceae) yog ib qho loj, pom cov dej hiav txwv muaj seaweed lossis dej hiav txwv algae uas loj hlob zoo hauv qhov av qis, kom muaj ntsev nplua nuj nyob ze ntawm cov ntug dej hiav txwv. Kelp yog lub hiav txwv sib nrawm nrawm uas tuaj yeem loj ntawm qhov siab txog li 250 ko taw. Muaj txog 30 ntau yam ntawm kelp, giant kelp, bongo kelp thiab kombu yog cov ntau yam [1] Cov.

Kelp tuaj yeem noj rau hauv cov nqaij nyoos, siav, hmoov lossis ntxiv. Nws yog cov nplua nuj nyob hauv cov vitamins, minerals thiab antioxidants uas pom tias muaj txiaj ntsig zoo rau koj kev noj qab haus huv hauv ntau txoj kev.

Tus Nqi Noj Khoom Haus Ntawm Kelp

100 g ntawm kelp muaj 81.58 g dej, 43 kcal zog thiab nws kuj muaj:

• 1.68 g protein
• 0.56 g rog
• 9,57 g carbohydrate
• 1.3 g fiber
• 0.6 g suab thaj
• 168 mg calcium
• 2.85 mg hlau
• 121 mg magnesium
• 42 mg phosphorus
• 89 mg poov tshuaj
• 233 mg ntsev
• 1.23 mg zinc
• 0.13 mg tooj liab
• 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 muaj vitamin A
• 0.87 mg vitamin E
• 66 mcg vitamin K

Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Kelp

1. Cov tshuaj tiv thaiv hauv kev poob phaus

Kelp yog ib qho khoom noj muaj txiaj ntsig tsis muaj zog ntau-ntau uas yog cov rog tsawg thiab muaj calories. Thiab qee qhov kev tshawb fawb tau tawm tswv yim tias kelp yuav muaj txiaj ntsig zoo rau kev rog thiab lub cev poob phaus, txawm li cas los xij, kev tshawb pom zoo ib yam tsis muaj [ob] Cov. Tsis tas li, kelp muaj lub ntuj fiber hu ua alginate uas tuaj yeem pab nres qhov kev nqus ntawm cov rog hauv lub plab [3] Cov.

2. Tuaj yeem tiv thaiv ntshav qab zib

Ib txoj kev tshawb fawb luam tawm hauv Kev Tshawb Fawb Khoom Noj thiab Kev Noj Tshuaj pom tias kev noj cov seaweed suav nrog kelp txhim kho cov ntshav qab zib ntau ntau, cuam tshuam txog glycemic tswj thiab nce antioxidant enzyme cov dej num hauv cov tib neeg muaj ntshav qab zib hom 2 [4] Cov.

3. Txo qhov o

Kelp muaj lub peev xwm los txo qis o, ua tsaug rau nws cov khoom sau tshuaj tiv thaiv. Kelp tseem muaj fucoidan, polysaccharide uas tau pom tias ua haujlwm los tiv thaiv tus kab mob [5] [6] [7] Cov.

4. Tiv thaiv qhov mob pob txha

Raws li kelp yog qhov muaj txiaj ntsig zoo ntawm vitamin K, cov vitamins tseem ceeb no tau ua lub luag haujlwm tseem ceeb hauv kev mob pob txha. Cov kev tshawb fawb pom tau tias cov vitamin K tsis tsuas tuaj yeem nce pob txha ntawm lub cev muaj zog hauv cov neeg muaj kab mob pob txha ntshav tab sis kuj tuaj yeem txo qis pob txha lov [8] Cov.

daim ntawv teev cov hluas zaj duab xis

5. Txhawb kev ua haujlwm lub qog

Raws li National Institutes of Health (NIH), kelp yog ib qhov zoo tshaj plaws ntawm iodine, ib qho tseem ceeb muaj ntxhia xav tau los ua cov thyroid hormones. Cov thyroid caj pas siv iodine los tsim cov thyroid hormones uas ua haujlwm ntau txoj haujlwm tseem ceeb xws li tswj lub cev lub cev thiab pab txhawm rau txhim kho cov pob txha thiab lub hlwb kom zoo thaum cev xeeb tub thiab menyuam yaus.

6. Tuaj yeem tswj mob qog noj ntshav

Fucoidan tam sim no hauv kelp yog paub tias ua los tiv thaiv tshuaj tiv thaiv qog thiab tiv thaiv qog. Cov kev tshawb fawb tsiaj pom tias nws muaj peev xwm tua cov qog ntshav qog ntshav [9] Cov. Lwm txoj kev tshawb nrhiav luam tawm nyob rau hauv Marine Tshuaj pom tias fucoidan tam sim no hauv kelp tuaj yeem txwv txoj kev loj hlob ntawm mob nyuv thiab mob cancer mis [10] Cov. Lwm txoj kev tshawb fawb kuj tau tshaj tawm tias fucoidan kuj tseem tuaj yeem pab cuam tshuam txoj kev loj hlob ntawm cov qog nqaij hlav cancer hauv lub ntsws [kaum ib] Cov.

Sab sij huam Ntawm Kelp

Raws li kelp yog qhov zoo tshaj ntawm iodine, kev noj ntau dhau nws tuaj yeem ua rau muaj cov iodine ntau nyob rau hauv lub cev thiab qhov no tuaj yeem cuam tshuam cov thyroid muaj nuj nqi. Ntxiv rau, muaj ntau hom seaweed suav nrog kelp muaj cov hlau hnyav vim lawv nqus cov zaub mov ntawm cov dej uas lawv loj tuaj. Yog li, nws zoo dua rau haus kelp hauv kev sim thiab xaiv cov kelp organic. [12] Cov.

Txoj Kev Noj Kelp

• Ntxiv cov kelp qhuav mus rau kua zaub thiab stews.
• Siv cov tshuaj kelp nij hauv cov zaub nyoos thiab lwm cov tais diav.
• Siv plaub ya ri plaub ya ri los ua khoom noj rau lub caij ua zaub mov.
• Ntxiv kelp rau ntsuab smoothies.
• Do-kib kelp nrog veggies

Cov duab refle: Noj Qab Haus Huv

Kelp Cov Ntawv Qhia Ua

Kelp zaub xam lav

Cov khoom xyaw:

• 200 g tshiab kelp lossis dej qhuav kelp
• 2 tbsp lub teeb kua ntses
• 3 qej cloves, txhoov
• 2 scallions, finely tws
• 1-2 Thai kua txob, txiav ua tej daim me me
• 1 tbsp dub vinegar
• ¼ tsp ntsev
• 1 tsp qab zib
• 3 tbsp zaub roj ua noj ua haus

Txoj kev:

• Txiav lub kelp mus rau hauv kev txiav nyias thiab ntxuav nws hauv dej txias ob zaug.
• Rhaub dej thiab ntxiv cov kais kom muaj quav tsawg rau hauv nws thiab ua noj rau ob feeb. Hloov mus rau hauv ib lub tais thiab tso dej.
• Ntxiv cov kua qaub rau lub teeb, scallion, chilli peppers, vinegar thiab qej. Sov cov roj roj kom txog thaum kub kub thiab tom qab ntawd muab nws roj dua cov khoom xyaw.
• Sib xyaw ua ke txhua cov khoom xyaw zoo thiab pabcuam [13] Cov.

Duab rov qab saib: onegreenplanet.org

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