7 Melemo e makatsang ea bophelo bo botle ba ho ja majoe a leoatle

Litaba

• 1. E na le Iodine le Tyrosine, E Ts'ehetsang Ts'ebetso ea Thyroid
• 2. Mohloli o motle oa livithamini le liminerale
• 3. E na le mefuta e fapaneng ea li-antioxidants tse sireletsang
• 4. E fana ka fiber le polysaccharides tse ka ts'ehetsang bophelo ba hau ba mala
• 5. E ka u thusa ho theola boima ba 'mele ka ho liehisa tlala le ho fokotsa boima ba' mele
• 6. Eka Fokotsa Likotsi Tsa Mafu a Pelo
• 7. E kanna ea thusa ho fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 ka ho ntlafatsa taolo ea tsoekere ea mali
• Likotsi tse ka bang teng tsa majoe a leoatle
• Iodine e feteletseng
• Heavy Metal Mojaro
• Ntlha ea Bohlokoa

Meroho ea leoatleng kapa ea leoatle ke mefuta ea bolele bo holang ka leoatleng.

Ke mohloli oa lijo bakeng sa bophelo ba leoatle le mebala e fapaneng ho tloha bofubelu ho ea ho botala ho ea sootho ho ea botšo.

Mehloa ea leoatleng e mela mabopong a majoe ho pota lefatše, empa e jeoa haholo linaheng tsa Asia joalo ka Japane, Korea le China.

E tenyetseha haholo ebile e ka sebelisoa lijaneng tse ngata, ho kenyeletsoa li-roll tsa sushi, sopho le sechu, lisalate, li-supplement le li-smoothies.

Ho feta moo, limela tsa leoatleng li na le phepo e ntle, kahoo hanyane li ea hole.

Mona ke melemo e 7 e tšehelitsoeng ke mahlale a leoatle.

1. E na le Iodine le Tyrosine, E Ts'ehetsang Ts'ebetso ea Thyroid

Tšoelesa ea hau ea qoqotho e ntša lihomone ho thusa ho laola kholo, tlhahiso ea matla, ho ikatisa le ho lokisa lisele tse senyehileng 'meleng oa hau (,).

Thyroid ea hau e itšetleha ka iodine ho etsa lihormone. Ntle le iodine e lekaneng, o ka qala ho ba le matšoao a kang ho fetoha ha boima ba 'mele, mokhathala kapa ho ruruha ha molala ha nako e ntse e feta (,).

Kamohelo ea lijo tse khothalletsoang (RDI) bakeng sa iodine ke 150 mcg ka letsatsi (5).

Seaweed e na le bokhoni bo ikhethang ba ho monya iodine e ngata e tsoang leoatleng ().

Liteng tsa eona tsa iodine li fapana haholo ho latela mofuta, moo e neng e lengoa teng le hore na e sebetsoa joang. Ha e le hantle, lekhasi le le leng le omisitsoeng la leoatle le ka ba le 11-1,989% ea RDI (7).

Ka tlase ke karolelano ea likarolo tsa iodine tse tharo tse fapaneng tse omisitsoeng tsa leoatle (8)

• Nori: 37 mcg ka grama (25% ea RDI)
• Wakame: 139 mcg ka grama (93% ea RDI)
• Kombu: 2523 mcg ka grama (1,682% ea RDI)

Kelp ke o mong oa mehloli e metle ka ho fetisisa ea iodine. Teaspoon e le 'ngoe feela (3.5 dikgerama) ea kelp e omisitsoeng e ka ba le makhetlo a 59 RDI (8).

Seaweed e boetse e na le amino acid e bitsoang tyrosine, e sebelisoang haufi le iodine ho etsa lihormone tse peli tsa bohlokoa tse thusang tšoelesa ea qoqotho ho etsa mosebetsi oa eona hantle ().

Seaweed e na le mohloli oa iodine le amino acid e bitsoang tyrosine. Tšoelesa ea hau ea qoqotho e hloka hore ka bobeli e sebetse hantle.

2. Mohloli o motle oa livithamini le liminerale

Mofuta o mong le o mong oa limela tsa leoatle o na le mefuta e ikhethang ea limatlafatsi.

Ho fafatsa limela tse ling tse omisitsoeng tsa leoatleng lijong tsa hau ha ho eketse tatso, tatso le tatso lijong tsa hau feela, empa ke tsela e bonolo ea ho matlafatsa phepo ea hau ea livithamini le liminerale.

Ka kakaretso, khaba e le 'ngoe (ligrama tse 7) ea spirulina e omisitsoeng e ka fana ka (10):

• Lik'halori: 20
• Li-carb: 1,7 dikgerama
• Liprotheine: 4 dikgerama
• Mafura: Grama ea 0.5
• Faeba: 0,3 dikgerama
• Riboflavin: 15% ea RDI
• Thiamin: 11% ea RDI
• Tšepe: 11% ea RDI
• Manganese: 7% ea RDI
• Koporo: 21% ea RDI

Seaweed e boetse e na le livithamine tse nyane A, C, E le K, hammoho le folate, zinc, sodium, calcium le magnesium (10).

Le ha e ka kenya letsoho feela ho liperesente tse nyane tsa li-RDI tse kaholimo, ho e sebelisa e le sejoai hanngoe kapa habeli ka beke e ka ba tsela e bonolo ea ho eketsa limatlafatsi lijong tsa hau.

Protheine e teng mahoatleng a mang a leoatle, joalo ka spirulina le chlorella, e na le li-amino acid tsohle tsa bohlokoa. Sena se bolela hore litlama tsa leoatle li ka thusa ho netefatsa hore o fumana mefuta e felletseng ea li-amino acid (10, 11, 12).

Seaweed le eona e ka ba mohloli o motle oa mafura a omega-3 le vithamine B12 (10, 13,).

Ebile, ho bonahala eka mofero oa leoatle o motala le o pherese o na le vithamine B12 e ngata. Phuputso e 'ngoe e fumane 2.4 mcg kapa 100% ea RDI ea vithamine B12 ka ligrama tse 4 feela tsa nori seaweed (,).

Seo se re, ho na le ngangisano e tsoelang pele mabapi le hore na 'mele oa hau o ka amohela vithamine B12 le ho e sebelisa ho tsoa ho leoatle (,,).

Seaweed e na le livithamini le liminerale tse fapaneng, ho kenyeletsoa iodine, tšepe le calcium. Mefuta e meng e ka ba le vithamine B12 e ngata. Ho feta moo, ke mohloli o motle oa mafura a omega-3.

3. E na le mefuta e fapaneng ea li-antioxidants tse sireletsang

Li-antioxidants li ka etsa lintho tse sa tsitsang 'meleng oa hau tse bitsoang li-radicals tsa mahala hore li se ke tsa sebetsa hantle, (20).

Sena se etsa hore li se ke tsa senya lisele tsa hau.

Ntle le moo, tlhahiso e fetelletseng ea mahala e nkuoa e le sesosa sa mafu a 'maloa, joalo ka lefu la pelo le lefu la tsoekere ().

Ntle le ho ba le li-vithamine tsa antioxidant A, C le E, limela tsa leoatleng li ithorisa ka metsoako e mengata e metle ea limela, ho kenyeletsoa flavonoids le carotenoids. Tsena li bonts'itsoe ho sireletsa lisele tsa 'mele oa hau tšenyo e mpe ea mahala (,).

Liphuputso tse ngata li shebane le carotenoid e bitsoang fucoxanthin.

Ke carotenoid ea mantlha e fumanoang ka boleleng bo sootho, joalo ka wakame, 'me e na le makhetlo a 13,5 matla a antioxidant joalo ka vithamine E ().

Fucoxanthin e bonts'itsoe hore e sireletsa lisele tsa sele hantle ho feta vithamine A (23).

Le ha 'mele o sa monye fucoxanthin hantle khafetsa, ho monyela ho ka ntlafatsoa ka ho e ja hammoho le mafura ().

Leha ho le joalo, limela tsa leoatleng li na le metsoako e mengata ea limela e sebetsang 'moho ho ba le litlamorao tse matla tsa antioxidant ().

Seaweed e na le mefuta e mengata ea li-antioxidants, joalo ka livithamini A, C le E, carotenoids le flavonoids. Li-antioxidants tsena li sireletsa 'mele oa hau tšenyo ea sele.

4. E fana ka fiber le polysaccharides tse ka ts'ehetsang bophelo ba hau ba mala

Likokoana-hloko tsa mala li phetha karolo ea bohlokoa bophelong ba hau.

Ho hakanngoa hore o na le lisele tsa libaktheria tse ngata 'meleng oa hau ho feta lisele tsa motho ().

Ho se leka-lekane ha methapo ena "e ntle" le "e mpe" ea libaktheria ho ka baka bokuli le mafu ().

Seaweed ke mohloli o motle haholo oa fiber, e tsejoang ho khothaletsa bophelo bo botle ba 'mele ().

E ka etsa boima ba 'mele o ommeng oa 25-75%. Sena se phahame ho feta fiber ea litholoana le meroho e mengata (,).

Faeba e ka hanela tšilo ea lijo 'me ea sebelisoa e le mohloli oa lijo bakeng sa libaktheria mala a hao a maholo.

Ho feta moo, tsoekere e ikhethang e fumanoang mofuteng oa leoatle o bitsoang sulfated polysaccharides e bontšitsoe ho eketsa kholo ea "good" gut bacteria ().

Li-polysaccharides tsena li ka eketsa tlhahiso ea li-fatty chain fatty (SCFA), tse fanang ka ts'ehetso le phepo ho lisele tse koahelang mala a hao ().

Seaweed e na le fiber le tsoekere, tseo ka bobeli li ka sebelisoang e le mehloli ea lijo bakeng sa libaktheria tse ka maleng a hao. Faeba ena e ka eketsa kholo ea libaktheria tse "ntle" hape ea matlafatsa mala.

5. E ka u thusa ho theola boima ba 'mele ka ho liehisa tlala le ho fokotsa boima ba' mele

Seaweed e na le fiber e ngata, e se nang li-calories ().

Li-fiber tse ling tsa leoatleng le tsona li ka fokotsa mpa ho tsoa. Sena se o thusa hore o ikutlwe o tletse ho feta mme o ka diehisa bohloko ba tlala ().

Seaweed e boetse e nkuoa e na le litlamorao tse khahlano le botenya. Haholo-holo, lithuto tse 'maloa tsa liphoofolo li fana ka maikutlo a hore ntho e teng mofuteng oa leoatle o bitsoang fucoxanthin e ka thusa ho fokotsa mafura a' mele (32,,).

Phuputso e 'ngoe ea liphoofolo e fumane hore likhoto tse jang fucoxanthin li theotse boima ba' mele, athe likhoto tse jang phepelo ea taolo li ne li sa etse joalo.

Liphetho li bonts'itse hore fucoxanthin e ekelitse polelo ea protheine e sebelisang mafura ho likhoto ().

Lithuto tse ling tsa liphoofolo li fumane litholoana tse tšoanang. Mohlala, fucoxanthin e bonts'itsoe e fokotsa haholo maemo a tsoekere maling, ho thusa ho theola boima ba 'mele (,).

Leha liphetho liphuputsong tsa liphoofolo li bonahala li ts'episa haholo, ho bohlokoa hore lithuto tsa batho li etsoe ho netefatsa liphuputso tsena.

Seaweed e ka u thusa ho theola boima ba 'mele hobane e na le likhalori tse fokolang, e tlatsang fiber le fucoxanthin, e tlatsetsang ho metabolism e eketsehileng.

6. Eka Fokotsa Likotsi Tsa Mafu a Pelo

Lefu la pelo ke sesosa se ka sehloohong sa lefu lefatšeng ka bophara.

Lintho tse eketsang kotsi ea hau li kenyelletsa k'holeseterole e phahameng, khatello e phahameng ea mali, ho tsuba le ho se sebetse kapa ho ba motenya haholo.

Ho khahlisang ke hore lehola la leoatle le ka thusa ho fokotsa maemo a k'holeseterole ea mali (, 38).

Phuputso e le 'ngoe ea libeke tse robeli e fepile likhoto tse nang le k'holeseterole e phahameng lijo tse mafura a mangata tse tlatsitsoeng ka 10% ea limela tse omisitsoeng tsa leoatle. E fumane hore likhoto li na le 40% ea cholesterol e tlase, 36% cholesterol e tlase ea LDL le 31% e tlase ea triglyceride (39).

Lefu la pelo le ka bakoa ke ho koala mali ka mokhoa o feteletseng. Li-seaweed li na le lik'habohaedreite tse bitsoang fucans, tse ka thusang ho thibela mali hore a se ke a hoama (,).

Ebile, phuputso e 'ngoe ea liphoofolo e fumane hore li-fucan tse ntšitsoeng mofuteng oa leoatle li thibela ho koala mali ka mokhoa o atlehileng joalo ka sethethefatsi se loantšang mali ().

Bafuputsi le bona ba se ba qala ho sheba li-peptide tse ling tsa leoatle. Liphuputso tsa pele ho liphoofolo li bonts'a hore likarolo tsena tse kang liprotheine li ka thibela karolo ea tsela e eketsang khatello ea mali 'meleng oa hau (,,).

Leha ho le joalo, lithuto tsa batho tse kholo li hlokahala ho netefatsa sephetho sena.

Seaweed e ka thusa ho fokotsa k'holeseterole ea hao, khatello ea mali le kotsi ea maqeba a mali, empa lithuto tse ling lia hlokahala.

7. E kanna ea thusa ho fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 ka ho ntlafatsa taolo ea tsoekere ea mali

Lefu la tsoekere ke bothata bo boholo ba bophelo bo botle.

E etsahala ha 'mele oa hau o sa khone ho lekanya maemo a tsoekere ea mali ka nako.

Ka selemo sa 2040, batho ba limilione tse 642 lefats'eng ka bophara ba lebelletsoe ho ba le mofuta oa 1 kapa mofuta oa 2 lefu la tsoekere ().

Ho khahlisang ke hore lehola la leoatle le fetohile sepheo sa lipatlisiso bakeng sa mekhoa e mecha ea ho ts'ehetsa batho ba kotsing ea lefu la tsoekere ().

Phuputso e nkiloeng libekeng tse robeli ho batho ba 60 ba Majapane e senotse hore fucoxanthin, e leng ntho e mmala o sootho oa leoatleng, e ka thusa ho ntlafatsa taolo ea tsoekere maling ().

Barupeluoa ba fumane oli ea leoatle ea lehae e nang le 0 mg, 1 mg kapa 2 mg ea fucoxanthin. Phuputso e fumane hore ba fumaneng 2 mg ea fucoxanthin ba ntlafalitse maemo a tsoekere ea mali, ha ba bapisoa le sehlopha se amohetseng 0 mg ().

Phuputso e boetse e hlokometse lintlafatso tse eketsehileng maemong a tsoekere maling ho ba nang le tšekamelo ea lefutso ho ts'oaetso ea insulin, eo hangata e tsamaeang le lefu la tsoekere la mofuta oa 2.

Ho feta moo, ntho e 'ngoe ea litlama-tlama tse bitsoang alginate e ne e thibela li-spikes tsa tsoekere maling liphoofolong kamora hore li fuoe lijo tse nang le tsoekere e ngata. Ho nahanoa hore alginate e ka fokotsa ho monya tsoekere maling (,).

Liphuputso tse ling tse 'maloa tsa liphoofolo li tlalehile ntlafatso ea taolo ea tsoekere ea mali ha lihlahisoa tsa leoatle li eketsoa lijong (,,).

Fucoxanthin, alginate le metsoako e meng ea limela tsa leoatle e ka thusa ho fokotsa maemo a tsoekere ea mali, ka hona ho fokotsa menyetla ea lefu la tsoekere.

Likotsi tse ka bang teng tsa majoe a leoatle

Le ha limela tsa leoatle li nkuoa e le lijo tse phetseng hantle haholo, ho ka ba le likotsi tse ka bang teng tsa ho ja haholo.

Iodine e feteletseng

Seaweed e ka ba le iodine e ngata haholo ebile e ka ba kotsi.

Ho thahasellisang ke hore ho ja lijo tse phahameng tsa iodine tsa Majapane ho nkoa e le lebaka le leng leo ka lona ba leng har’a batho ba phetseng hantle lefatšeng.

Leha ho le joalo, karolelano ea letsatsi le letsatsi ea iodine Japane e hakanyetsoa ho 1,000-3,000 mcg (667-2,000% ea RDI). Sena se beha kotsi ho ba jang lehola la leoatle letsatsi le leng le le leng, kaha 1,100 mcg ea iodine ke moeli o ka mamellehang (TUL) bakeng sa batho ba baholo (6,).

Ka lehlohonolo, litsong tsa Asia mahola a leoatle a jeoa hangata ka lijo tse ka thibelang ho ts'oaroa ha iodine ke qoqotho ea qoqotho. Lijo tsena li tsejoa e le li-goitrogens 'me li fumanoa lijong tse kang broccoli, k'habeche le bok choy ().

Ntle le moo, ho bohlokoa ho hlokomela hore lehola la leoatle le qhibiliha ka metsi, ho bolelang ho le pheha le ho le sebetsana le ka ama likarolo tsa lona tsa iodine. Mohlala, ha kelp e phehiloe metsotso e 15, e ka lahleheloa ke 90% ea lihlahisoa tsa eona tsa iodine ().

Le ha litlaleho tse 'maloa li amana le ts'ebeliso ea kelp e nang le iodine le ts'oaetso ea qoqotho, ts'ebetso ea qoqotho e khutlela setloaeling hang ha ts'ebeliso e emisoa (,).

Leha ho le joalo, bongata bo boholo ba leoatle bo ka ama tšebetso ea qoqotho, 'me matšoao a iodine e ngata hangata a tšoana le matšoao a iodine e sa lekaneng (6).

Haeba u nahana hore u ja iodine e ngata haholo 'me u ba le matšoao a kang ho ruruha ho potoloha molala oa hau kapa ho fetoha ha boima ba' mele, fokotsa ho ja lijo tse nang le iodine e ngata 'me u bue le ngaka ea hau.

Heavy Metal Mojaro

Seaweed e ka monya le ho boloka liminerale ka bongata bo bokelletsoeng ().

Sena se beha bophelo bo botle kotsing, kaha lehola la leoatle le ka ba le lisebelisoa tse ngata tse chefo tse boima tse kang cadmium, mercury le lead.

Leha ho le joalo, tšepe e boima ea mofero oa leoatleng hangata e ka tlase ho litefiso tse holimo tsa mahloriso linaheng tse ngata (55).

Phuputso ea morao-rao e hlahlobile ho ts'oaroa ha tšepe tse 20 mefuteng e fapaneng e 8 ea leoatle e tsoang Asia le Europe. E fumane hore litekanyo tsa cadmium, aluminium le lead ka ligrama tse 4 tsa lehlaka le leng le le leng la leoatle ha li na likotsi tse mpe tsa bophelo bo botle ().

Leha ho le joalo, haeba u ja limela tsa leoatle khafetsa, ho na le monyetla oa hore lisebelisoa tse boima li bokellane 'meleng oa hau ha nako e ntse e tsamaea.

Haeba ho khonahala, reka limela tsa leoatleng tse nang le manyolo, kaha ho na le monyetla o fokolang oa ho ba le lisebelisoa tse ngata tse boima tsa tšepe ().

Seaweed e ka ba le iodine e ngata, e ka amang tšebetso ea qoqotho. Litlhapi tsa leoatle li ka bokella lisebelisoa tse boima, empa sena ha se nkoe se le kotsi bophelong.

Ntlha ea Bohlokoa

Litlhapi tsa leoatleng ke sesebelisoa se atileng haholo lijong tsa lefatše ka bophara.

Ke mohloli o motle ka ho fetisisa oa iodine, o thusang ho ts'ehetsa tšoelesa ea hau ea qoqotho.

E boetse e na le livithamini le liminerale tse ling, tse kang vithamine K, livithamini tsa B, zinki le tšepe, hammoho le li-antioxidants tse thusang ho sireletsa lisele tsa hau tšenyo.

Leha ho le joalo, iodine e ngata haholo e tsoang mofuteng oa leoatle e ka senya tšebetso ea hau ea qoqotho.

Bakeng sa melemo e metle ea bophelo bo botle, natefeloa ke motsoako ona oa khale ka bongata empa u le monyane.