7 Surprising Khoom Noj Qab Haus Huv ntawm Noj Seaweed

Zoo Siab

• 1. Muaj cov Iodine thiab Tyrosine, Cov Uas Txhawb Nqa Txoj Haujlwm Thyroid
• 2. Cov Khoom Zoo ntawm Cov Viv Ncauj thiab Cov Minerals
• 3. Muaj cov tiv thaiv kev tiv thaiv ntau yam tshuaj tua kab mob
• 4. Muab Cov Khoom Siv Hlau thiab Polysaccharides Uas Tuaj yeem Pab Koj Txoj Kev Noj Qab Haus Huv
• 5. Yuav Pab Tau Koj Kev Rog Kom Rog Kom Rog Kom Rog Kom Dag Zog thiab Txo Plawv
• 6. Tuaj Yuav txo Cov Kab Mob Ntsws Lub Plawv Tsis Ploj
• 7. Tuaj yeem Pab Txo Koj Kab Mob Ntshav Qab Zib Hom 2 los ntawm kev txhim kho Ntshav Qab Zib Tswj Ntshav Qab Zib
• Ua tau qhov tsis zoo ntawm Seaweed
• Tshaj Iodine
• Hnyav Hlau Load
• Rau hauv qab Kab

Seaweed lossis zaub hiav txwv yog cov qauv ntawm algae uas loj hlob hauv hiav txwv.

Lawv yog cov khoom noj pub rau dej hiav txwv lub neej thiab ntau xim nyob ntawm liab rau ntsuab txog xim av rau xim av.

Seaweed loj hlob raws cov pob zeb muaj pob zeb thoob ntiaj teb, tab sis feem ntau nws tau noj nyob hauv cov tebchaws Esxias xws li Nyiv, Kauslim thiab Suav.

Nws yog qhov muaj txiaj ntsig zoo heev thiab tuaj yeem siv rau hauv ntau cov tais diav, suav nrog sushi rolls, kua zaub thiab stews, zaub xam lav, tshuaj thiab smoothies.

Dab tsi ntxiv, seaweed yog cov khoom noj muaj txiaj ntsig zoo, yog li me ntsis mus ntev.

Ntawm no yog 7 qhov kev tshawb fawb rov qab tau txais txiaj ntsig ntawm seaweed.

1. Muaj cov Iodine thiab Tyrosine, Cov Uas Txhawb Nqa Txoj Haujlwm Thyroid

Koj lub qog ua haujlwm cov qog ua haujlwm los pab tswj kev loj hlob, kev tsim khoom siv lub zog, kev rov tsim tawm thiab kev kho cov hlwb puas hauv koj lub cev (,).

Koj cov thyroid vam khom iodine los ua cov tshuaj hormones. Yog tias tsis muaj iodine txaus, koj yuav pib muaj cov tsos mob xws li hloov qhov hnyav, nkees lossis o ntawm lub caj dab rau lub sijhawm (,).

Qhov kev pom zoo noj zaub mov kom tsawg (RDI) rau iodine yog 150 mcg ib hnub (5).

Seaweed muaj lub peev xwm tshwj xeeb los nqus tau cov tshuaj iodine ntau hauv hiav txwv ().

Nws cov ntsiab lus iodine nws txawv heev nyob ntawm seb yam, qhov twg nws tau zus thiab yuav ua li cas nws tiav. Qhov tseeb, ib nplooj ntawv qhuav ntawm seaweed tuaj yeem muaj 11-1,989% ntawm RDI (7).

Hauv qab no yog cov ntsiab lus nruab nrab iodine ntawm peb qhov sib txawv ntawm cov seaweeds (8):

• Nori: 37 mcg ib gram (25% ntawm RDI)
• Wakame: 139 mcg ib gram (93% ntawm RDI)
• Kombu: 2523 mcg ib gram (1,682% ntawm RDI)

Kelp yog ib qhov zoo tshaj ntawm iodine. Ib qho me nyuam diav (3.5 grams) ntawm kelp qhuav tuaj yeem muaj 59 npaug ntawm RDI (8).

Seaweed tseem muaj cov amino acid hu ua tyrosine, uas yog siv nrog iodine los ua ob qho tseem ceeb cov tshuaj hormones uas pab cov thyroid caj pas ua nws txoj haujlwm kom zoo ().

Seaweed muaj cov khoom siv ntawm iodine thiab cov amino acid hu ua tyrosine. Koj lub qog ua haujlwm yuav tsum ob leeg ua haujlwm kom zoo.

2. Cov Khoom Zoo ntawm Cov Viv Ncauj thiab Cov Minerals

Txhua lub hiav txwv seaweed muaj qhov tshwj xeeb ntawm cov khoom noj muaj txiaj ntsig.

Txau qee cov dej hiav txwv kom qhuav rau koj cov khoom noj tsis tsuas yog ntxiv cov saj, kev ntxhib los mos thiab qab rau koj cov zaub mov, tab sis nws yog txoj hauv kev yooj yim los txhawb koj kom muaj cov vitamins thiab zaub mov.

Feem ntau, 1 tablespoon (7 grams) ntawm cov spirulina qhuav tuaj yeem muab (10):

• Cov calories: 20
• Carbs: 1,7 grams
• Cov protein ntau: 4 grams
• Rog: 0.5 gram
• Fiber ntau: 0.3 grams
• Riboflavin: 15% ntawm RDI
• Thiamin: 11% ntawm RDI
• Hlau: 11% ntawm RDI
• Manganese: 7% ntawm RDI
• Tooj liab: 21% ntawm RDI

Seaweed kuj muaj me ntsis cov vitamins A, C, E thiab K, nrog rau cov folate, zinc, sodium, calcium thiab magnesium (10).

Thaum nws tsuas yog pab txhawb ib feem me me ntawm qee qhov RDIs saum toj no, siv nws ua lub caij nyoog ib zaug lossis ob zaug ib vas thiv tuaj yeem yog txoj hauv kev yooj yim kom ntxiv cov khoom noj muaj txiaj ntsig ntau rau koj cov zaub mov noj.

Cov protein muaj nyob rau qee qhov seaweeds, xws li spirulina thiab chlorella, muaj txhua yam tseem ceeb ntawm cov amino acids. Qhov no txhais tau hais tias seaweed tuaj yeem pab ua kom koj tau txais tag nrho cov amino acids (10,11, 12).

Seaweed kuj tuaj yeem yog qhov zoo ntawm omega-3 cov rog thiab cov vitamins B12 (10, 13,).

Qhov tseeb, nws pom tias ziab ntsuab thiab ntshav hiav txwv muaj cov ntau ntawm cov vitamin B12. Ib txoj kev tshawb nrhiav tau pom 2.4 mcg lossis 100% ntawm RDI ntawm vitamin B12 tsuas yog 4 grams ntawm nori seaweed (,).

Uas tau hais tias, muaj kev sib cav sib ceg txog seb koj lub cev tuaj yeem nqus thiab siv cov tshuaj vitamin B12 los ntawm seaweed (,,).

Seaweed muaj ntau yam ntawm cov vitamins thiab minerals, suav nrog iodine, hlau, thiab calcium. Qee hom tuaj yeem muaj cov vitamin B12 siab. Ntxiv mus, nws yog qhov zoo ntawm omega-3 cov rog.

3. Muaj cov tiv thaiv kev tiv thaiv ntau yam tshuaj tua kab mob

Cov tshuaj tiv thaiv kab mob ntshav tuaj yeem ua rau cov tshuaj tsis ruaj khov hauv koj lub cev hu ua cov dawb radicals tsawg cov tshuaj tiv thaiv (, 20).

Qhov no ua rau lawv tsis muaj kev puas tsuaj rau koj lub hlwb.

Tsis tas li ntawd, dhau mus dhau radical dawb raug suav hais tias yog qhov pib ua rau muaj ntau yam kabmob, xws li mob plawv thiab ntshav qab zib ().

Ntxiv nrog rau qhov muaj cov vitamins antioxidant A, C thiab E, seaweed boasts muaj txiaj ntsig zoo ntawm cov nroj tsuag sib txuas, suav nrog flavonoids thiab carotenoids. Cov no tau pom los tiv thaiv koj lub cev lub hlwb los ntawm kev puas tsuaj dawb radical (,).

Ntau ntawm kev tshawb fawb tau tsom mus rau ib qho tshwj xeeb carotenoid hu ua fucoxanthin.

Nws yog lub ntsiab carotenoid pom hauv algae xim av, xws li wakame, thiab nws muaj 13,5 npaug ntawm qhov muaj peev xwm ua antioxidant li vitamin E ().

Fucoxanthin tau pom tias yuav tiv thaiv qog cell ntau dua li cov vitamin A (23).

Thaum lub cev ib txwm tsis nqus fucoxanthin zoo, kev nqus yuav tau zoo tuaj los ntawm kev noj nws nrog roj ().

Txawm li cas los xij, seaweed muaj ntau yam ntawm cov nroj tsuag sib txuas ua ke ua ke kom muaj cov antioxidant muaj zog ().

Seaweed muaj ntau yam antioxidants, xws li cov vitamins A, C thiab E, carotenoids thiab flavonoids. Cov kab mob antioxidant no tiv thaiv koj lub cev los ntawm kev puas tsuaj ntawm tes.

4. Muab Cov Khoom Siv Hlau thiab Polysaccharides Uas Tuaj yeem Pab Koj Txoj Kev Noj Qab Haus Huv

Tus kab mob plab ua lub luag haujlwm loj hauv koj li kev noj qab haus huv.

Nws tau kwv yees hais tias koj muaj ntau cov kab mob nyob hauv koj lub cev dua li neeg lub ().

Qhov tsis txaus ntawm cov kab mob "zoo" thiab "tsis zoo" no yuav ua rau muaj mob thiab kab mob ().

Seaweed yog qhov zoo tshaj plaws ntawm fiber ntau, uas yog paub kom txhawb plab plab ().

Nws tuaj yeem ua tau li 25-75% ntawm seaweed lub cev hnyav. Qhov no ntau dua li cov ntsiab lus fiber ntau ntawm cov txiv hmab txiv ntoo thiab zaub (,).

Fiber ntau tuaj yeem tiv taus kev zom zaub mov thiab siv los ua khoom noj rau cov kab mob hauv koj txoj hnyuv loj.

Tsis tas li ntawd, cov suab thaj nyob hauv seaweed hu ua sulfated polysaccharides tau pom tias nce ntawm kev loj hlob ntawm cov kab mob "zoo" lub plab ().

Cov polysaccharides no kuj tseem tuaj yeem ua kom muaj cov ntu luv cov roj fatty acids (SCFA), uas muab kev txhawb nqa thiab ua kom zoo rau cov hlwb ua haujlwm rau koj lub plab ().

Seaweed muaj fiber ntau thiab qab zib, ob qho tib si tuaj yeem siv los ua khoom noj rau cov kab mob hauv koj lub plab. Qhov tshuaj fiber no tseem tuaj yeem ua rau kom muaj kev loj hlob ntawm cov kab mob "zoo" thiab tu koj lub plab.

5. Yuav Pab Tau Koj Kev Rog Kom Rog Kom Rog Kom Rog Kom Dag Zog thiab Txo Plawv

Seaweed muaj cov fiber ntau, uas tsis muaj cov calories ().

Cov fiber ntau hauv seaweed tuaj yeem ua kom lub plab zom mov tag, kuj ib yam. Qhov no pab koj xav tias muaj lub sijhawm ntev dua thiab tuaj yeem ncua kev tshaib plab ().

Seaweed tseem xam tau tias yog cuam tshuam los tiv thaiv kev rog. Hauv kev tshawb fawb, ntau yam tsiaj tshawb pom tias ib yam khoom hauv seaweed hu ua fucoxanthin yuav pab txo lub cev rog (32,,).

Ib txoj kev tshawb nrhiav tsiaj pom tias nas uas noj cov roj uas noj cov roj taum pauv lub cev poob, hos cov nas uas noj cov tswj tau noj tsis tau.

Cov txiaj ntsig tau pom tias fucoxanthin tau nce ntau qhov kev hais tawm ntawm cov protein uas zom cov rog hauv cov nas ().

Lwm cov kev tshawb fawb tsiaj pom cov txiaj ntsig zoo sib xws. Piv txwv, fucoxanthin tau pom tias yuav txo cov ntshav qab zib hauv nas ntau ntau, pab ntxiv qhov hnyav kom poob (,).

Txawm hais tias cov txiaj ntsig hauv kev tshawb fawb tsiaj zoo li muaj kev cia siab, nws yog ib qho tseem ceeb uas tib neeg tshawb fawb los ua pov thawj cov kev tshawb pom

Seaweed tuaj yeem pab koj kom poob phaus vim tias nws muaj qee cov calories, txhaws fiber ntau thiab fucoxanthin, uas ua rau lub zog nce ntxiv.

6. Tuaj Yuav txo Cov Kab Mob Ntsws Lub Plawv Tsis Ploj

Kab mob hauv lub plawv yog qhov ua rau ploj tuag thoob ntiaj teb.

Cov ntsiab lus uas ua rau koj txoj kev phom sij suav nrog cov roj (cholesterol), ntshav siab, haus luam yeeb thiab ua kom lub cev tsis rog lossis rog dhau.

Qhov ntxim nyiam, cov ntses hiav txwv muaj peev xwm pab txo koj cov roj (cholesterol) hauv cov ntshav kom qis (38).

Ib yim yim lub lim tiam kawm pub cov nas uas muaj cov roj (cholesterol) ntau cov khoom noj muaj roj ntau ntxiv nrog 10% khov-ua kom qhuav. Nws pom tias cov nas muaj 40% qis dua cov roj cholesterol tag nrho, 36% LDL cov roj cholesterol tsawg dua thiab 31% qis dua cov roj triglyceride (39).

Mob plawv tuaj yeem tshwm sim los ntawm cov ntshav txhaws ntau heev. Seaweed muaj cov carbohydrates hu ua fucans, uas tuaj yeem pab tiv thaiv ntshav tsis txhob txhaws (,).

Qhov tseeb, ib qho kev tshawb fawb tsiaj pom tias fucans muab rho tawm los ntawm seaweed tiv thaiv cov ntshav txhaws kom zoo li tshuaj tiv thaiv ntshav ().

Cov kws tshawb nrhiav tseem tab tom pib saib peptides hauv seaweed. Kev tshawb fawb pib hauv cov tsiaj qhia tias cov qauv zoo li protein tuaj yeem cuam tshuam qee qhov ntawm txoj hauv kev uas ua rau muaj ntshav siab nyob hauv koj lub cev (,,).

Txawm li cas los xij, kev tshawb fawb ntawm tib neeg loj yuav tsum paub tseeb tias cov txiaj ntsig no.

Seaweed tuaj yeem pab txo koj cov roj (cholesterol), ntshav siab thiab cov ntshav txhaws, tab sis yuav tsum muaj kev kawm ntxiv.

7. Tuaj yeem Pab Txo Koj Kab Mob Ntshav Qab Zib Hom 2 los ntawm kev txhim kho Ntshav Qab Zib Tswj Ntshav Qab Zib

Ntshav qab zib yog qhov teeb meem kev noj qab haus huv loj.

Nws tshwm sim thaum koj lub cev tswj tsis tau koj cov ntshav qab zib cov ntshav ntau dhau sijhawm.

Thaum xyoo 2040, 642 lab tus tib neeg thoob ntiaj teb cia siab tias yuav muaj ntshav qab zib hom 1 lossis hom 2 ().

Qhov zoo siab, seaweed tau dhau los ua kev tshawb fawb tsom rau txoj hauv kev tshiab los txhawb cov tib neeg uas muaj kev pheej hmoo ntshav qab zib ().

Kev tshawb nrhiav yim-lub lim tiam hauv 60 tus neeg Nyij Pooj tau pom hais tias fucoxanthin, uas yog tshuaj nyob rau hauv cov seaweed xim av, tuaj yeem pab txhim kho cov ntshav qab zib kom tswj tau ().

Cov neeg tuaj koom tau txais cov roj av hauv ib cheeb tsam uas muaj los ntawm 0 mg, 1 mg lossis 2 mg ntawm fucoxanthin. Txoj kev tshawb nrhiav pom tias cov neeg uas tau txais 2 mg ntawm fucoxanthin tau txhim kho cov ntshav qab zib ntau ntau, piv rau cov pab pawg uas tau txais 0 mg ().

Txoj kev tshawb fawb tseem tau sau tseg txog kev txhim kho ntxiv rau hauv cov ntshav qab zib hauv cov neeg uas muaj caj ces muaj peev xwm tiv thaiv cov tshuaj tiv thaiv insulin, uas feem ntau ua rau cov ntshav qab zib hom 2 ().

Dab tsi ntxiv, lwm yam tshuaj hauv seaweed hu ua alginate tiv thaiv cov ntshav muaj piam thaj hauv cov tsiaj tom qab lawv tau noj zaub mov rau cov ntshav qab zib. Nws tau xav tias alginate yuav txo qhov nqus ntawm cov piam thaj rau hauv cov hlab ntshav (,).

Ntau lwm cov kev tshawb fawb tsiaj tau qhia txog kev tswj hwm cov ntshav qab zib thaum cov seaweed extract ntxiv rau cov zaub mov noj (,,).

Fucoxanthin, alginate thiab lwm cov tebchaw hauv cov seaweed tuaj yeem pab txo koj cov ntshav qab zib cov ntshav, yog li txo koj cov ntshav qab zib.

Ua tau qhov tsis zoo ntawm Seaweed

Txawm hais tias seaweed yog suav tias yog zaub mov zoo heev, nws muaj qee qhov phom sij ntawm kev haus ntau dhau.

Tshaj Iodine

Seaweed tuaj yeem ntim cov iodine loj heev thiab muaj peev xwm txaus ntshai.

Qhov zoo siab tshaj, Cov neeg Nyij Pooj muaj cov iodine ntau yog suav tias yog vim li cas lawv yog ib qho ntawm cov neeg noj qab haus huv tshaj plaws hauv ntiaj teb.

Txawm li cas los xij, qhov niaj hnub nruab nrab ntawm cov tshuaj iodine hauv Nyij Pooj yog kwv yees li 1,000,0003,000 mcg (667–2,000% ntawm RDI). Qhov no ua rau muaj kev pheej hmoo rau cov neeg uas haus seaweed txhua hnub, vim tias 1,100 mcg ntawm iodine yog qhov thev taus sab sauv (TUL) rau cov neeg laus (6,).

Hmoov zoo, hauv Neeg Asmeskas cov kab lis kev cai seaweed feem ntau tau noj nrog cov zaub mov uas tuaj yeem ua rau muaj kev cuam tshuam ntawm iodine los ntawm cov thyroid caj pas. Cov zaub mov no hu ua goitrogens thiab pom hauv cov zaub mov zoo li zaub cob pob, zaub qhwv, thiab bok choy ().

Tsis tas li ntawd, nws yog ib qho tseem ceeb kom nco ntsoov tias seaweed yog dej-soluble, uas txhais tau hais tias ua noj thiab ua nws tuaj yeem cuam tshuam nws cov ntsiab lus iodine. Piv txwv li, thaum kelp tau hau rau 15 feeb, nws tuaj yeem poob txog 90% ntawm nws cov ntsiab lus iodine ().

Thaum qee qhov xwm txheej hais txog kev cuam tshuam cov iodine-muaj kelp noj thiab cov thyroid tsis ua hauj lwm, lub qog ua haujlwm rov qab rau qhov ib txwm noj tau nres (,).

Txawm li cas los xij, qhov ntau ntawm cov seaweed tuaj yeem cuam tshuam cov thyroid kev ua haujlwm, thiab cov tsos mob ntawm iodine ntau dhau yog feem ntau zoo ib yam li cov tsos mob ntawm tsis muaj iodine txaus (6).

Yog tias koj xav tias koj noj ntau dhau iodine thiab ntsib cov tsos mob zoo li o nyob ib ncig ntawm koj lub caj dab los sis qhov hnyav hloov, txo koj kev noj zaub mov muaj iodine ntau thiab tham nrog koj tus kws kho mob.

Hnyav Hlau Load

Seaweed tuaj yeem nqus thiab khaws cov zaub mov nyob hauv cov khoom muaj zog ().

Qhov no ua rau muaj kev phom sij txog kev noj qab haus huv, vim yog seaweed tuaj yeem tseem muaj cov tshuaj lom hnyav xws li cadmium, muaj hlau mercury thiab taug txhuas.

Uas tau hais tias, cov ntsiab lus hnyav hlau hauv seaweed feem ntau yog qis dua qhov kev xav ntau tshaj plaws hauv ntau lub tebchaws (55).

Txoj kev tshawb nrhiav tsis ntev los no tau tshawb xyuas qhov kub siab ntawm 20 hlau hauv 8 ntau cov seaweeds los ntawm Asia thiab Europe. Nws pom tias cov theem ntawm cadmium, aluminium thiab hmoov txhuas hauv 4 grams ntawm txhua lub seaweed tsis ua rau muaj mob txaus ntshai ().

Txawm li cas los xij, yog tias koj haus cov seaweed tsis tu ncua, muaj peev xwm ua rau cov hlau hnyav ntxiv rau hauv koj lub cev dhau sijhawm.

Yog tias tsim nyog, yuav cov seaweed organic, vim nws tsis tshua muaj qhov muaj hlau ntau ().

Seaweed tuaj yeem muaj ntau ntawm iodine, uas tuaj yeem cuam tshuam cov thyroid ua haujlwm. Seaweed tuaj yeem sau ntau ntau cov hlau, tab sis qhov no tsis suav hais tias yog kev phom sij txaus ntshai.

Rau hauv qab Kab

Seaweed yog cov khoom lag luam nrov hauv zaub mov hauv ntiaj teb.

Nws yog qhov khoom noj zoo tshaj plaws ntawm iodine, uas pab txhawb nqa koj cov thyroid caj pas.

Nws kuj tseem muaj lwm cov vitamins thiab minerals, xws li cov vitamins K, B vitamins, zinc thiab hlau, nrog rau cov antioxidants uas pab tiv thaiv koj lub hlwb ntawm kev puas tsuaj.

Txawm li cas los xij, muaj iodine ntau dhau los ntawm seaweed tuaj yeem ua rau koj lub qog ua haujlwm.

Rau cov txiaj ntsig zoo rau kev noj qab haus huv, txaus siab rau qhov khoom noj khoom haus hauv cov khoom no ib txwm tab sis tau nyiaj tsawg.