7 Abubuwan Al'ajabi Masu Amfani da Lafiya Na Cin Ruwan Tsirrai

Wadatacce

• 1. Ya kunshi sinadarin Iodine da Tyrosine, wanda ke Tallafa Aikin Thyroid
• 2. Kyakkyawan Tushen Bitamin da Ma'adanai
• 3. Ya kunshi nau'ikan abubuwan kare Antioxidants
• 4. Yana bada Fiber da Polysaccharides Wanda Zasu Iya tallafawa Lafiyar ku ta hanji
• 5. Zai Iya Taimaka Maka Ki Rage Kiba Ta Rage Yunwa Da Rage Kiba
• 6. Zai Iya Rage Haɗarin Cututtukan Zuciya
• 7. Zai Iya Taimaka Wajen Rage Haɗarin ka na Ciwon Suga na Biyu ta hanyar Inganta Rikicin Sugar Jini
• Hadarin da ke Iya Girman Ruwa
• Wuce gona da iri
• Tafin ƙarfe mai nauyi
• Layin .asa

Ruwan teku ko kayan lambu na teku nau'ikan algae ne waɗanda ke girma a cikin teku.

Sun kasance tushen abinci don rayuwar teku kuma suna da launi daga ja zuwa kore zuwa launin ruwan kasa zuwa baki.

Ruwan teku yana tsiro tare da gabar teku a duk duniya, amma an fi cinsa a ƙasashen Asiya kamar Japan, Korea da China.

Yana da matukar amfani kuma ana iya amfani dashi a cikin jita-jita da yawa, gami da sushi rolls, soups and stews, salads, supplements and smoothies.

Mene ne ƙari, tsiren ruwan teku yana da ƙoshin abinci mai gina jiki, don haka abu kaɗan ya yi nisa.

Anan akwai fa'idodi 7 na tallafi na kimiyya na tsiren ruwan teku.

1. Ya kunshi sinadarin Iodine da Tyrosine, wanda ke Tallafa Aikin Thyroid

Glandar ka tana sakin homon don taimakawa sarrafa girma, samar da kuzari, haifuwa da kuma gyara kwayoyin da suka lalace a jikin ka (,).

Gwanin ka ya dogara da iodine don yin homon. Ba tare da wadataccen iodine ba, zaka iya fara fuskantar alamomi kamar canje-canje masu nauyi, kasala ko kumburin wuya a tsawon lokaci (,).

Abincin da aka ba da shawarar (RDI) na iodine shine 150 mcg kowace rana (5).

Ruwan teku yana da ƙwarewa ta musamman don karɓar tarin iodine daga cikin teku ().

Abubuwan iodine sun bambanta sosai dangane da nau'in, inda aka girma shi da yadda aka sarrafa shi. A zahiri, ɗayan busassun tsiren ruwan teku na iya ƙunsar 11-1,989% na RDI (7).

Da ke ƙasa akwai matsakaicin abun ciki na iodine na busassun ciyawar ruwa guda uku (8):

• Nori: 37 mcg a kowace gram (25% na RDI)
• Wakame: 139 mcg a kowace gram (93% na RDI)
• Kombu: 2523 mcg a kowace gram (1,682% na RDI)

Kelp shine ɗayan mafi kyawun tushen iodine. Teaspoonaramin karamin cokali ɗaya (gram 3.5) na busassun kelp zai iya ƙunsar sau 59 na RDI (8).

Har ila yau, Seaweed yana dauke da amino acid din da ake kira tyrosine, wanda ake amfani dashi tare da iodine don yin wasu muhimman sinadarai guda biyu wadanda suke taimakawa glandon din sa yin aikin su yadda yakamata ().

Ruwan teku yana kunshe da tushen iodine da amino acid da ake kira tyrosine. Glandar ka tana buƙatar duka suyi aiki daidai.

2. Kyakkyawan Tushen Bitamin da Ma'adanai

Kowane irin tsiren ruwan teku yana da nau'ikan abinci na musamman.

Yayyafa wasu busassun ruwan teku akan abincinku ba kawai yana ƙara dandano, rubutu da ƙanshi a abincinku ba, amma hanya ce mai sauƙi don haɓaka yawan cin bitamin da ma'adinai.

Gabaɗaya, cokali 1 (gram 7) na busasshen spirulina na iya bayarwa (10):

• Calories: 20
• Carbs: 1.7 gram
• Furotin: 4 gram
• Kitse: 0.5 gram
• Fiber: 0.3 gram
• Riboflavin: 15% na RDI
• Gwajin: 11% na RDI
• Ironarfe: 11% na RDI
• Harshen Manganese: 7% na RDI
• Copper: 21% na RDI

Seaweed kuma ya ƙunshi ƙananan bitamin A, C, E da K, tare da fure, zinc, sodium, calcium da magnesium (10).

Duk da yake zai iya taimakawa ne kawai ga wani karamin kashi na wasu daga cikin RDIs da ke sama, amfani da shi azaman kayan yaji sau daya ko biyu a kowane mako na iya zama hanya mai sauki don kara samar da abinci mai gina jiki a cikin abincinku.

Sunadaran da ke cikin wasu ciyawar teku, kamar su spirulina da chlorella, suna dauke da dukkan muhimman amino acid. Wannan yana nufin tsiren ruwan teku zai iya taimaka maka tabbatar da samun cikakken adadin amino acid (10,11, 12).

Hakanan Ruwan Tsuntsaye na iya zama kyakkyawan tushen ƙwayoyin omega-3 da bitamin B12 (10, 13,).

A zahiri, ya bayyana cewa busassun kore da ruwan shuɗi suna ɗauke da adadin bitamin B12. Studyaya daga cikin binciken ya gano 2.4 mcg ko 100% na RDI na bitamin B12 a cikin gram 4 kawai na nori seaweed (,).

Wannan ya ce, akwai tattaunawa mai gudana game da ko jikinku zai iya sha da amfani da bitamin B12 daga tsiren ruwan teku (,,).

Ruwan teku yana dauke da sinadarai masu yawa na bitamin da kuma ma'adanai, gami da iodine, iron, da calcium. Wasu nau'ikan na iya ƙunsar babban adadin bitamin B12. Bugu da ƙari, yana da kyakkyawan tushen ƙwayoyin omega-3.

3. Ya kunshi nau'ikan abubuwan kare Antioxidants

Antioxidants na iya yin abubuwa marasa ƙarfi a cikin jikin ku waɗanda ake kira masu radicals marasa ƙarancin amsawa (, 20).

Wannan yana basu damar lalata ƙwayoyinku.

Bugu da ƙari, ɗaukar ƙarancin kyauta kyauta shine babban dalilin cututtukan da yawa, kamar cututtukan zuciya da ciwon sukari ().

Baya ga ƙunshe da bitamin na antioxidant A, C da E, tsiren ruwan teku yana alfahari da nau'ikan mahaɗan tsire-tsire masu fa'ida, gami da flavonoids da carotenoids. An nuna waɗannan don kare ƙwayoyin jikinku daga lalacewar cutarwa kyauta,,).

Yawancin bincike sun mai da hankali kan wani carotenoid na musamman wanda ake kira fucoxanthin.

Babban carotenoid ne wanda aka samo a cikin algae mai ruwan kasa, kamar wakame, kuma yana da sau 13.5 na ƙarfin antioxidant kamar bitamin E ().

Fucoxanthin an nuna shi don kare membran cell fiye da bitamin A (23).

Duk da yake jiki baya shanye fucoxanthin da kyau, ana iya inganta sha ta cinye shi tare da mai ().

Koyaya, tsiren ruwan teku ya ƙunshi nau'ikan mahaɗan tsire-tsire masu yawa waɗanda ke aiki tare don samun tasirin tasirin antioxidant ().

Ruwan teku yana dauke da tarin antioxidants, kamar bitamin A, C da E, carotenoids da flavonoids. Wadannan antioxidants suna kare jikinka daga lalacewar kwayar halitta.

4. Yana bada Fiber da Polysaccharides Wanda Zasu Iya tallafawa Lafiyar ku ta hanji

Gut bacteria na taka rawa a lafiyar ku.

An kiyasta cewa kuna da ƙwayoyin ƙwayoyin cuta a jikin ku fiye da ƙwayoyin mutum ().

Rashin daidaituwa a cikin waɗannan "kyawawan" da "mummunan" ƙwayoyin ƙwayoyin cuta na iya haifar da cuta da cuta ().

Ruwan teku shine kyakkyawan tushen fiber, wanda aka sani don inganta lafiyar hanji ().

Zai iya yin kusan 25-75% na busassun nauyin tsiren ruwan teku. Wannan ya fi abun ciki na fiber yawancin 'ya'yan itace da kayan marmari (,).

Fiber na iya tsayayya wa narkewa kuma ana amfani dashi azaman tushen abinci don ƙwayoyin cuta a cikin babban hanjin maimakon.

Bugu da ƙari, musamman sugars da aka samo a cikin tsiren ruwan teku da ake kira sulfated polysaccharides an nuna su don haɓaka haɓakar ƙwayoyin ƙwayoyin cuta "masu kyau" ().

Wadannan polysaccharides na iya kara samar da gajerun sarkar mai mai (SCFA), wadanda ke bayar da tallafi da ciyarwa ga kwayoyin halittar da suke lullube jijiyarka ().

Ruwan teku yana dauke da zare da sugars, dukkansu ana iya amfani dasu azaman hanyoyin abinci don kwayoyin cutar cikin hanjinku. Hakanan wannan zaren zai iya ƙara haɓakar ƙwayoyin cuta “masu kyau” kuma ya ciyar da hanjinku.

5. Zai Iya Taimaka Maka Ki Rage Kiba Ta Rage Yunwa Da Rage Kiba

Ruwan teku yana ƙunshe da zare mai yawa, wanda ba ya ƙunsar kowane adadin kuzari ().

Fiber a cikin tsiren ruwan teku na iya jinkirta ɓoye ciki, shima. Wannan yana taimaka muku jin cikakke na tsawon lokaci kuma yana iya jinkirta azabar yunwa ().

Har ila yau ana daukar ruwan teku yana da tasirin cutar kiba. Musamman, yawancin nazarin dabba suna ba da shawara cewa wani abu a cikin tsiren ruwan teku da ake kira fucoxanthin na iya taimakawa rage ƙoshin jiki (32,,).

Studyaya daga cikin binciken dabba ya gano cewa berayen da suka cinye fucoxanthin sun yi asara, amma berayen da ke cin abincin sarrafawa ba su yi.

Sakamakon ya nuna cewa fucoxanthin ya kara bayyanar da wani furotin wanda yake narkar da mai a berayen ().

Sauran binciken dabbobin sun sami irin wannan sakamakon. Misali, an nuna fucoxanthin don rage yawan sukarin jini a cikin beraye, yana kara taimakawa rage nauyi (,).

Kodayake sakamakon da aka samu a karatun dabbobi ya ba da tabbaci sosai, yana da mahimmanci a gudanar da binciken dan adam don tabbatar da wadannan binciken.

Ruwan teku zai iya taimaka maka rasa nauyi saboda yana ƙunshe da ƙananan adadin kuzari, cike fiber da fucoxanthin, wanda ke ba da gudummawa ga haɓakar haɓakar jiki.

6. Zai Iya Rage Haɗarin Cututtukan Zuciya

Cutar zuciya ita ce babbar hanyar mutuwa a duniya.

Abubuwan da suke kara kasadar ka sun hada da yawan cholesterol, hawan jini, shan sigari da rashin motsa jiki ko kiba.

Abin sha'awa, tsiren ruwan teku na iya taimakawa rage matakan cholesterol na jini (, 38).

Studyaya daga cikin makonni takwas na nazarin ciyar da beraye tare da babban cholesterol wani abinci mai mai mai yawa wanda aka kara shi da 10% busasshiyar tsiren teku. Ya gano berayen suna da 40% mafi ƙarancin cholesterol, 36% ƙananan LDL cholesterol da 31% ƙananan matakan triglyceride (39).

Zuciyar zuciya kuma ana iya haifar dashi ta hanyar daskarewar jini da yawa. Ruwan teku yana dauke da sinadarin carbohydrates da ake kira fucans, wanda na iya taimakawa wajen hana jini yin daskarewa (,).

A zahiri, wani binciken dabba ya gano cewa fucans da aka cire daga tsiren ruwan teku sun hana daskarewar jini kamar yadda ya dace da maganin rigakafin daskarewa ().

Masu bincike kuma suna fara kallon peptides a cikin tsiren ruwan teku. Nazarin farko a cikin dabbobi yana nuna cewa waɗannan nau'ikan tsarin sunadarai na iya toshe wani ɓangare na hanyar da ke ƙara hawan jini a cikin jikinku (,,).

Koyaya, ana buƙatar karatun ɗan adam mai girma don tabbatar da waɗannan sakamakon.

Ruwan teku zai iya taimakawa rage cholesterol, hawan jini da haɗarin jini, amma ana buƙatar ƙarin karatu.

7. Zai Iya Taimaka Wajen Rage Haɗarin ka na Ciwon Suga na Biyu ta hanyar Inganta Rikicin Sugar Jini

Ciwon sukari babbar matsala ce ga lafiya.

Yana faruwa ne lokacin da jikinka ya kasa daidaita matakan sukarin jininka cikin lokaci.

Zuwa shekarar 2040, ana tsammanin mutane miliyan 642 a duk duniya su kamu da ciwon sukari na 1 ko kuma na biyu ().

Abin sha'awa, tsiren ruwan teku ya zama mai da hankali kan bincike don sababbin hanyoyin tallafawa mutanen da ke cikin haɗarin ciwon sukari ().

Nazarin makonni takwas a cikin mutanen 60 na Jafananci ya nuna cewa fucoxanthin, wani abu a cikin tsire-tsire mai ruwan kasa, na iya taimakawa inganta kula da sukarin jini ().

Mahalarta sun karɓi man tsirrai na gida wanda ya ƙunshi ko dai 0 MG, 1 MG ko 2 MG na fucoxanthin. Binciken ya gano cewa wadanda suka karbi mg 2 na fucoxanthin sun inganta matakan sikarin jini, idan aka kwatanta da kungiyar da suka samu 0 mg ().

Binciken ya kuma lura da ƙarin ci gaba a cikin matakan sikarin jini a cikin waɗanda ke da yanayin kwayar halitta zuwa juriya na insulin, wanda yawanci ke tare da ciwon sukari na 2 ().

Mene ne ƙari, wani abu a cikin tsiren ruwan teku da ake kira alginate ya hana ƙwayoyin sukarin jini a cikin dabbobi bayan an ciyar da su da babban sukari. Ana tunanin cewa alginate na iya rage shayar sukari a cikin jini (,).

Yawancin karatun dabbobi da yawa sun ba da rahoton ingantaccen kula da sukarin jini lokacin da aka ƙara ruwan tsire-tsire a cikin abincin (,,).

Fucoxanthin, alginate da sauran mahadi a cikin tsiren ruwan teku na iya taimakawa rage matakan sikarin jininka, saboda haka rage barazanar kamuwa da ciwon suga.

Hadarin da ke Iya Girman Ruwa

Kodayake ana ɗaukan tsiren ruwan teku a matsayin abinci mai ƙoshin lafiya, amma akwai wasu haɗarin da ke tattare da cin abinci da yawa.

Wuce gona da iri

Ruwan teku na iya ƙunsar babban adadin iodine mai haɗari.

Wani abin sha’awa shi ne, yawan shan iodine da mutanen Japan suke yi a matsayin daya daga cikin dalilan da yasa suke cikin mafiya lafiyar mutane a duniya.

Koyaya, yawan adadin iodine na yau da kullun a Japan yakai kimanin 1,000-3,000 mcg (667-2,000% na RDI). Wannan yana haifar da haɗari ga waɗanda suke shan tsiren ruwan teku a kowace rana, saboda 1,100 mcg na iodine ita ce iyakar haƙƙin haƙƙin haƙƙin (TUL) na manya (6,).

Abin farin ciki, a cikin al'adun Asiya ana cin tsiren tsire-tsire tare da abincin da zai iya hana karɓar iodine ta glandar thyroid. Wadannan abinci ana san su da suna goitrogens kuma ana samun su a cikin abinci kamar broccoli, kabeji, da bok choy ().

Bugu da ƙari, yana da mahimmanci a lura cewa tsiren ruwan teku yana narkewa cikin ruwa, wanda ke nufin dafa abinci da sarrafa shi zai iya shafar iodine ɗinsa. Misali, idan aka tafasa kelp na tsawan mintuna 15, zai iya rasa kashi 90% na iodine dinsa ().

Yayinda wasu rahotanni suka danganci amfani da kelp mai dauke da iodine da rashin aikin kawancin ka, aikin karoid din ya dawo daidai idan aka daina amfani da shi (,).

Koyaya, yawan tsiren ruwan teku na iya shafar aikin thyroid, kuma alamun alamun iodine da yawa yawanci daidai yake da alamun rashin ishin iodine (6).

Idan kuna tsammanin kuna cin iodine da yawa kuma kuna fuskantar alamun bayyanar cututtuka kamar kumburi a yankin wuyanku ko jujjuyawar nauyi, rage yawan cin abinci mai iodine kuma kuyi magana da likitan ku.

Tafin ƙarfe mai nauyi

Ruwan teku na iya sha da adana ma'adinai cikin adadi mai yawa ().

Wannan yana haifar da haɗarin lafiya, kamar yadda ruwan teku na iya ƙunsar ɗimbin ƙarfe masu nauyi masu guba kamar su cadmium, mercury da gubar.

Wancan ya ce, yawan ƙarfe mai nauyi a cikin tsiren ruwan teku yawanci yana ƙasa da matsakaicin adadin izini a yawancin ƙasashe (55).

Wani binciken da aka yi kwanan nan ya binciki yawan ƙarfe 20 a cikin ciyayi 8 daban-daban daga Asiya da Turai. Ya gano cewa matakan cadmium, aluminium da gubar a cikin gram 4 na kowane tsiren ruwan teku ba su haifar da haɗarin lafiya ba ().

Koyaya, idan kuna amfani da ruwan tsire-tsire a kai a kai, akwai yiwuwar ƙarfe masu nauyi su tara a jikinku tsawon lokaci.

Idan za ta yiwu, sayi tsire-tsire masu tsire-tsire, saboda yana da ƙarancin ɗaukar manyan ƙarfe masu nauyi ().

Ruwan teku na iya ƙunsar iodine da yawa, wanda zai iya shafar aikin aikin ka. Hakanan Tekun Ruwa na iya tara ƙananan ƙarfe, amma wannan ba a ɗauka haɗarin lafiya ba.

Layin .asa

Ruwan teku yana daɗaɗa shahararrun kayan abinci a cikin abinci a duk duniya.

Yana da mafi kyawun tushen abincin iodine, wanda ke taimakawa tallafawa glandar ka.

Hakanan ya ƙunshi wasu bitamin da kuma ma'adanai, kamar su bitamin K, bitamin B, zinc da baƙin ƙarfe, tare da sinadarin antioxidants da ke taimakawa kare ƙwayoyinku daga lalacewa.

Amma, yawan aidin daga tsiren ruwan teku na iya cutar da aikin ka na thyroid.

Don amfanin lafiyar ku, ku ji daɗin wannan tsohuwar sinadaran a cikin ɗimbin yawa amma kaɗan.