7 Pōmaikaʻi i ke olakino olakino o ka ʻai limu

Anter

• 1. Loaʻa iā Iodine a me Tyrosine, nā mea e kākoʻo ana i ka hana thyroid
• 2. Kumuwaiwai maikaʻi o nā wikamina a me nā minelala
• 3. Aia nā ʻano ʻē aʻe o nā Antioxidant pale
• 4. Hāʻawi i ka fiber a me nā polysaccharides i hiki ke kākoʻo i kou olakino ola
• 5. Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha ma ka hoʻopaneʻe ʻana i ka pōloli a me ka hōʻemi ʻana i ke kaumaha
• 6. Hiki ke hōʻemi i ka maʻi maʻi puʻuwai
• 7. Hiki ke kōkua i ka hōʻemi ʻana i kāu pilikia o ka maʻi diabetes Type 2 e ka hoʻomaikaʻi ʻana i ke kaohi kō kō
• Nā Pilikia Hiki o ka Seaweed
• ʻO Iodine keu
• Kaumaha ukana kaumaha
• Ka Laina Lalo

ʻO nā limu limu a i ʻole kai he ʻano limu e ulu ana i ke kai.

He kumuʻai lākou no ke ola kai a me ke ʻano o ke kala mai ka ʻulaʻula a i ka ʻōmaʻomaʻo a i ka ʻeleʻele i ka ʻeleʻele

Ulu ʻo Seaweed ma nā kahakai pōhaku a puni ka honua, akā ʻai nui ʻia ia ma nā ʻāina ʻAsia e like me Iāpana, Kōlea a me Kina.

He mea maʻalahi loa ia a hiki ke hoʻohana ʻia i nā kīʻaha he nui, e like me nā ʻōwili sushi, nā kopa a me nā ʻai, nā salakeke, nā mea hoʻopiha a me nā mea leʻaleʻa.

ʻO ka mea hou aku, ʻoi aku ka momona o ka limu, no laila hele iki kahi liʻiliʻi.

Eia he 7 mau kōkua ʻepekema i kākoʻo ʻia o ka limu.

1. Loaʻa iā Iodine a me Tyrosine, nā mea e kākoʻo ana i ka hana thyroid

Hoʻokuʻu kāu pona thyroid i nā hormoni e kōkua ai i ka mālama ʻana i ka ulu ʻana, ka hana ikehu, hana hou ʻana a me ka hoʻoponopono ʻana o nā hunaola i loko o kou kino (,).

Hilinaʻi kāu thyroid i iodine e hana i nā homone. Me ka lawa ʻole o ka iodine, hoʻomaka paha ʻoe e ʻike i nā ʻōuli e like me ka loli o ke kaumaha, ka luhi a i ʻole ka pehu ʻana o ka ʻāʻī i ka manawa (,).

ʻO ka ʻai papaʻai i manaʻo ʻia (RDI) no iodine he 150 mcg i kēlā me kēia lā (5).

Loaʻa i ka limu ke hiki ke ʻapo i ka nui o nā iodine mai ka moana ().

Hoʻololi nui ka ʻike iodine i ka ʻano, kahi i ulu ai a pehea i hana ʻia ai. I ka ʻoiaʻiʻo, hiki i kahi lau maloʻo o ke kai limu ke loaʻa iā 11-1,989% o ka RDI (7).

Ma lalo ka ʻike iodine awelika o ʻekolu mau limu maloʻo ʻokoʻa (8):

• Nori: 37 mcg ma ka gram (25% o ka RDI)
• Wakame: 139 mcg ma ka gram (93% o ka RDI)
• Kombu: 2523 mcg ma ka gram (1,682% o ka RDI)

ʻO Kelp kekahi o nā kumu iodine maikaʻi loa. Hoʻokahi wale nō teaspoon (3.5 gram) o nā kelp maloʻo i hiki ke komo i loko o 59 mau manawa ka RDI (8).

Aia pū ka limu i kahi amino acid i kapa ʻia ʻo tyrosine, i hoʻohana ʻia ma ka ʻaoʻao o iodine e hana i ʻelua mau kī nui e kōkua pono i ka pākana thyroid e hana pono i kāna hana ().

Loaʻa i ka limu ke kumu waiwai o iodine a me kahi amino acid i kapa ʻia ʻo tyrosine. Koi aku kāu pona thyroid i nā mea ʻelua e hana pono.

2. Kumuwaiwai maikaʻi o nā wikamina a me nā minelala

Loaʻa i kēlā me kēia ʻano limu ke ʻano o nā huaora.

ʻO ka pīpī ʻana i kekahi limu maloʻo i kāu meaʻai ʻaʻole wale ia e hoʻohui i ka ʻono, ʻano a me ka ʻono i kāu ʻai, akā he ala maʻalahi ia e hoʻonui ai i kāu lawe ʻana i nā wikamina a me nā minelala.

ʻO ka maʻamau, hiki i ka 1 punetēpu (7 gram) o ka spirulina maloʻo ke hāʻawi (10):

• Kalepona: 20
• Kāpena: 1.7 gram
• Kumuʻiʻo: 4 gram
• Momona: 0.5 gram
• Puluniu: 0.3 gram
• Riboflavin: 15% o ka RDI
• Thiamin: 11% o ka RDI
• Hao: 11% o ka RDI
• Manganese: 7% o ka RDI
• Keleawe: 21% o ka RDI

Aia pū ka limu i nā huaora liʻiliʻi A, C, E a me K, me folate, zinc, sodium, calcium a me magnesium (10).

ʻOiai hāʻawi wale paha ia i kahi pākēneka liʻiliʻi o kekahi o nā RDI ma luna, e hoʻohana ana iā ia ma ke ʻono hoʻokahi a ʻelua mau manawa i kēlā me kēia pule hiki ke lilo i ala maʻalahi e hoʻohui i nā meaʻai i kāu papaʻai.

Aia ka protein i loko o kekahi mau limu, e like me spirulina a me chlorella, i loko o nā amino amino pono āpau. ʻO kēia ke hiki i ka limu kai ke kōkua e hōʻoia iā ʻoe e loaʻa i ka piha o nā amino acid (10,11, 12).

Hiki i ke limu ke lilo i kumu maikaʻi o ka omega-3 momona a me ka huaora B12 (10, 13,).

I ka ʻoiaʻiʻo, ʻike ʻia ka limu ʻōmaʻomaʻo a me ka poni maloʻo i loko o ka nui o ka huaora B12. Hoʻokahi o nā noi i loaʻa iā 2.4 mcg a i ʻole 100% o ka RDI o ka wikamina B12 i 4 mau gram o ka limu nori (,).

ʻLelo ʻia, ke hoʻopaʻapaʻa mau nei inā hiki i kou kino ke komo a hoʻohana i ka lāʻau B12 mai ka limu (,,).

Aia ka limu i ka nui o nā wikamina a me nā minelala, e like me iodine, hao, a me ka puna. Hiki i kekahi ʻano ke loaʻa i ka nui o ka wikamina B12. Eia kekahi, he kumu maikaʻi o nā momona omega-3.

3. Aia nā ʻano ʻē aʻe o nā Antioxidant pale

Hiki i nā Antioxidant ke hana i nā mea kūpaʻa ʻole i kou kino i kapa ʻia nā radical free e hoʻēmi hou ʻia ((20).

ʻO kēia ka mea e hōʻemi ai i kāu mau pūnaewele.

Eia kekahi, ua manaʻo ʻia ka hana radical manuahi i kumu nui ʻia o nā maʻi he nui, e like me ka maʻi puʻuwai a me ka maʻi kō ().

Ma waho aʻe o ka loaʻa ʻana o nā huaola antioxidant A, C a me E, kaena limu ke kaena nei i ka laulā o nā mea kanu pono, me nā flavonoids a me nā carotenoids. Hōʻike ʻia kēia mau mea e pale aku i nā hunaola o kou kino mai ka hōʻino kūwewe manuahi (,).

Ua kālele nui ka noiʻi ʻana ma hoʻokahi carotenoid i kapa ʻia ʻo fucoxanthin.

ʻO ia ka carotenoid nui i loaʻa i loko o nā limu ʻeleʻele, e like me wakame, a he 13.5 mau manawa ka nui o ka mana antioxidant ma ke ʻano he wikamina E ().

Hōʻike ʻia ʻo Fucoxanthin e pale aku i nā membrane pūnaewele ma mua o ka wikamina A (23).

ʻOiai ʻaʻole e lawe maikaʻi ke kino i ka fucoxanthin, hiki ke hoʻomaikaʻi ʻia ke komo ʻana e ka ʻai ʻana me ka momona ().

Eia nō naʻe, loaʻa i ka limu ke ākea o nā mea kanu mea kanu e hana pū e loaʻa nā hopena antioxidant ikaika ().

Aia nā limu i ka nui o nā antioxidant, e like me nā huaora A, C a me E, carotenoids a me flavonoids. Pale kēia mau antioxidant i kou kino mai ka hōʻino ʻana o ka cell.

4. Hāʻawi i ka fiber a me nā polysaccharides i hiki ke kākoʻo i kou olakino ola

He mea nui loa ka bacteria gut i kou olakino.

Ua koho ʻia he nui aku nā hunaola bacteria i kou kino ma mua o nā huna kanaka ().

ʻO ke kaulike ʻole i kēia mau "bacteria maikaʻi" maikaʻi a maikaʻi ʻole "hiki ke alakaʻi i ka maʻi a me nā maʻi ().

ʻO Seaweed kahi kumu maikaʻi o ka fiber, i ʻike ʻia e hāpai i ke olakino ʻōpū ().

Hiki iā ia ke hana ma kahi o 25-75% o ke kaumaha maloʻo o ke limu. ʻOi aku kēia ma mua o ka ʻike o ka fiber o ka nui o nā hua a me nā mea kanu (,).

Hiki i ke olonā ke pale aku i ka digestion a hoʻohana ʻia ma ke ʻano he kumu meaʻai no ka bacteria i kou ʻōpū nui ma kahi.

Hoʻohui ʻia, ua hōʻike ʻia kekahi mau sugars i loaʻa i loko o ka limu i kapa ʻia he sulfated polysaccharides e hoʻonui ai i ka ulu ʻana o ka bacteria "maikaʻi" ().

Hiki i kēia mau polysaccharides ke hoʻonui i ka hana ʻana i nā waikawa momona momona (SCFA), kahi e hāʻawi ai i ke kākoʻo a me ka hānai i nā hunaola e uhi ana i kou ʻōpū ().

Aia ka limu i ka pulupulu a me nā kō, nā mea ʻelua e hiki ke hoʻohana ʻia ma ke ʻano he kumu meaʻai no nā koʻohune i kou ʻōpū. Hiki i kēia fiber ke hoʻonui i ka ulu ʻana o ka bacteria "maikaʻi" a hānai i kou ʻōpū.

5. Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha ma ka hoʻopaneʻe ʻana i ka pōloli a me ka hōʻemi ʻana i ke kaumaha

Aia ka limu i ka nui o nā fiber, ʻaʻole i loaʻa nā calorie ().

ʻO ka fiber i ka limu ke lohi paha i ka ʻōpū o ka ʻōpū. Kōkua kēia iā ʻoe e māʻona no ka lōʻihi a hiki ke hoʻolohi i nā wī o ka wī ().

Manaʻo ʻia ʻo Seaweed he hopena anti-obesity. ʻO ka mea kikoʻī, hōʻike kekahi mau noiʻi holoholona i kahi mea i loko o ka limu i kapa ʻia ʻo fucoxanthin e kōkua i ka hōʻemi ʻana i ka momona o ke kino (32,,).

Uaʻike kekahi o nā holoholona i nā ʻiole nāna i hoʻopau i ka fucoxanthin i lilo i ka paona, akā ʻo nā ʻiole i hoʻopau i ka papaʻai mālama ʻaʻole i loaʻa.

Ua hōʻike nā hopena ua hoʻonui ka fucoxanthin i ka ʻōlelo o kahi protein i metabolize i ka momona i nāʻiole ().

Ua loaʻa nā noiʻi holoholona ʻē aʻe i nā hopena like. ʻO kahi laʻana, hōʻike ʻia ʻo fucoxanthin e hoʻoliʻiliʻi nui i nā pae kō kō i nāʻiole, kōkua hou i ka pohō kaumaha (,).

ʻOiai ʻo nā hopena i loko o nā noiʻi holoholona he mea hoʻohiki loa ia, he mea nui e mālama ʻia nā noiʻi kanaka e hōʻoia i kēia mau hopena.

Hiki i ke limu ke kōkua iā ʻoe e lilo i ka kaupaona no ka mea he mau calories kona, piha i ka fiber a me ka fucoxanthin, e kōkua ai i ka hoʻonui ʻia o ka metabolism.

6. Hiki ke hōʻemi i ka maʻi maʻi puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa.

ʻO nā mea e hoʻonui ai i kou makaʻu e komo pū me ka kolesterol kiʻekiʻe, ke koko kiʻekiʻe, ka puhihaka a me ke kino ʻole a me ke kaumaha nui.

ʻO ka mea hoihoi, hiki i ke limu ke kōkua i ka hōʻemi ʻana i kāu pae kolesterol ((38).

Hoʻokahi ʻewalu mau pule i hānai ʻia i nā ʻiole me ke kolesterol kiʻekiʻe kahi papaʻai momona momona i hoʻonui ʻia me 10% limu paʻahau maloʻo. Ua loaʻa i nā ʻiole he 40% ka huina kolesterol, 36% kolu o ka LDL kolamu a me 31% nā pae triglyceride haʻahaʻa (39).

Hiki ke kumu ʻia ka maʻi puʻuwai e ka nui o ke kāpili ʻana o ke koko. Aia nā limu i ka limu i kapa ʻia nā fucans, i hiki ke kōkua i ke pale ʻana i ke koko mai ka hoʻopili ʻana (,).

ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi holoholona i nā fucans i kāʻili ʻia mai ka limu i pale ʻia ke kāpili ʻana o ke koko ma ke ʻano he lāʻau anti-clotting ().

Ke hoʻomaka nei hoʻi nā mea noiʻi e nānā i nā peptides i ka limu. Hōʻike nā loiloi mua i nā holoholona i kēia mau ʻano protein e like me ka mea hiki ke ālai i kahi ʻāpana o ke ala e hoʻonui ai i ke kahe o ke koko i kou kino (,,).

Eia naʻe, koi ʻia nā noiʻi kanaka nui e hōʻoia i kēia mau hopena.

Hiki i ke limu ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kolesterol, ke kahe o ke koko a me ka makaʻu o ke kahe o ke koko, akā pono nā ʻike hou aku.

7. Hiki ke kōkua i ka hōʻemi ʻana i kāu pilikia o ka maʻi diabetes Type 2 e ka hoʻomaikaʻi ʻana i ke kaohi kō kō

ʻO ka maʻi diabetes kahi pilikia olakino nui.

Hiki ke hiki ʻole i kou kino ke kaulike i nā pae kō kō i ka manawa.

I ka makahiki 2040, manaʻo ʻia he 642 miliona mau kānaka ma ka honua holoʻokoʻa e loaʻa i ka maʻi ʻaʻano 1 a ʻano 2 ().

ʻO ka mea hoihoi, ua lilo ka limu i kumu noiʻi no nā ala hou e kākoʻo i ka poʻe e makaʻu i ka maʻi kō ().

Ua hōʻike ʻia kahi ʻewalu pule ma 60 mau kānaka Kepanī e hōʻike ana ʻo fucoxanthin, kahi mea i loko o ka limu kai, hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kō kō ().

Loaʻa i nā mea komo kahi aila limu kaiakū i loaʻa nā 0 mg, 1 mg a i ʻole 2 mg o fucoxanthin. Ua ʻike ʻia ua hoʻopaʻa ʻia ka poʻe i loaʻa ka 2 mg o fucoxanthin i hoʻomaikaʻi i ke kiʻekiʻe o ke kō kō, ke hoʻohālikelike ʻia i ka hui i loaʻa ka 0 mg ().

Ua hoʻomaopopo pū ʻia ke aʻo ʻana i nā hoʻomaikaʻi hou aʻe i nā pae kō kō i loko o ka poʻe me ke ʻano genetical i ke kūpaʻa ʻana o ka insulin, ka mea maʻa mau pū me ka maʻi diabetes ʻelua ().

ʻO ka mea hou aʻe, kekahi mea ʻē aʻe i loko o ka limu i kapa ʻia ʻo alginate i pale ʻia i nā kō kō kō i nā holoholona ma hope o ka hānai ʻia ʻana i kahi pā kō. Manaʻo ʻia hiki i ka alginate ke hoʻemi i ka lawe ʻana o ke kō i ke kahe o ke koko (,).

Ua hōʻike ʻia kekahi mau noiʻi holoholona ʻē aʻe i ka hoʻomaikaʻi ʻia o ke kō kō kō ke hoʻohui ʻia nā mea kanu limu i ka papaʻai (,,).

Fucoxanthin, alginate a me nā mea hoʻohui ʻē aʻe i ka limu ke kōkua i ka hōʻemi ʻana i kāu pae kō kō, a laila e hōʻemi ana i kou maka o ka maʻi kō.

Nā Pilikia Hiki o ka Seaweed

ʻOiai manaʻo ʻia ka limu he meaʻai maikaʻi loa, aia paha kekahi mau mea weliweli o ka ʻai ʻana i ka nui.

ʻO Iodine keu

Hiki i ka limu ke komo i kahi iodine nui a weliweli paha.

ʻO ka mea e mahalo ai, ʻo ka lawe ʻana o ka iodine nui o ka poʻe Kepanī i manaʻo ʻia kekahi kumu i waena o ka poʻe olakino loa o ka honua.

Eia nō naʻe, ʻo ka ʻai maʻamau o ka iodine ma Iapana i kēlā me kēia lā ua manaʻo ʻia he 1,000-3,000 mcg (667-2,000% o ka RDI). Hāʻawi kēia i kahi makaʻu i ka poʻe e ʻai i ka limu i kēlā me kēia lā, ʻoiai he 1,100 mcg o iodine ka palena kiʻekiʻe hiki ke hoʻomanawanui ʻia (TUL) no nā mākua (6,).

ʻO ka mea pōmaikaʻi, i nā moʻomeheu ʻĀkia e ʻai mau ʻia ke kai limu me nā meaʻai e hiki ke kāohi i ka lawe ʻia ʻana o iodine e ka momona thyroid. ʻIke ʻia kēia mau meaʻai ma ke ʻano he goitrogens a loaʻa i nā meaʻai e like me broccoli, kāpiki, a me bok choy ().

Hoʻohui ʻia, he mea nui e hoʻomaopopo i ka limu kai hiki ke hoʻoheheʻe ʻia i ka wai, ʻo ia hoʻi ke kuke ʻana a me ka hana ʻana hiki ke hoʻopili i kāna iodine. ʻO kahi laʻana, ke paila ʻia nā kelp no 15 mau minuke, hiki ke lilo iā 90% o kāna iodine ().

ʻOiai kekahi mau hōʻike hihia e pili ana i ka ʻai ʻana i loko o ka iodine a me ka hana ʻana o ka thyroid, hoʻi ka hana thyroid i ka mea maʻamau ke pau ka ʻai ʻana (,).

Eia nō naʻe, hiki i ka nui o ke limu ke hoʻopili i ka hana thyroid, a ʻo nā ʻōuli o ka nui o ka iodine e like pinepine me nā ʻōuli o ka lawa ʻole o ka iodine (6).

Inā manaʻo ʻoe ke ʻai nui nei ʻoe i ka iodine a ʻike i nā ʻōuli e like me ka pehu ʻana ma kou ʻāʻī a i ʻole nā ​​fluctuations kaumaha, hoʻēmi i kāu lawe ʻana i nā meaʻai momona iodine a kamaʻilio pū me kāu kauka.

Kaumaha ukana kaumaha

Hiki i ka limu ke komo a mālama i nā minelala i ka nui o ka nui ().

Kuhi kēia i kahi olakino olakino, ʻoiai hiki i ka limu kai ke loaʻa i loko o nā nui o nā metala kaumaha ʻona e like me cadmium, mercury a me kēpau.

ʻO ka mea i ʻōlelo ʻia, ʻo ka mea nui o ka hao ma ka limu kai ma lalo o ka nui o nā haʻawina no ka nui o nā ʻāina (55).

Ua kālailai ʻia kahi noiʻi hou i ka paʻa o 20 metala i 8 mau limu like ʻole mai ʻAsia a me ʻEulopa. ʻIke ʻia ʻo nā pae o cadmium, aluminika a me kēpau i 4 mau limu o kēlā me kēia limu i kū ʻole i nā pilikia olakino koʻikoʻi ().

Eia nō naʻe, inā ʻoe e ʻai mau i ka limu i ka manawa mau, aia ka hiki no nā metala kaumaha e hōʻiliʻili i kou kino i ka hala ʻana o ka manawa.

Inā hiki, kūʻai i ka limu limu, no ka mea, ʻaʻole liʻiliʻi ka nui o nā metala kaumaha ().

Hiki i ka limu ke komo i loko o ka iodine he nui, kahi e hoʻopili ai i ka hana thyroid. Hiki i ka limu ke hōʻiliʻili i nā metala kaumaha, akā ʻaʻole kēia i manaʻo ʻia he pilikia olakino.

Ka Laina Lalo

ʻO Seaweed kahi mea i makemake nui ʻia i nā meaʻai i nā kuke āpau o ka honua.

ʻO ia ke kumuʻaiʻai maikaʻi loa o ka iodine, ka mea e kōkua i ke kākoʻo ʻana i kāu gland thyroid.

Loaʻa iā ia nā huaora a me nā minelala ʻē aʻe, e like me ka wikamina K, nā wikamina B, ka zinc a me ka hao, a me nā antioxidant e kōkua ai i ka pale ʻana i kāu mau hunaola mai ka pōʻino.

Eia nō naʻe, hiki i ka nui o nā iodine mai ka limu ke hōʻeha i kāu hana thyroid.

No nā pono olakino maikaʻi loa, ʻoluʻolu i kēia mea hana kahiko i nā manawa maʻamau akā liʻiliʻi.