Wake wadla i-sushi, isidlo saseJapan? Noma wake wabona isitolo sithengisa izinto ezomisiwe, ezinamahlamvu aluhlaza? Yilokho esikubiza ngokuthi ukhula lwasolwandle. Lokhu akusikho nje ukudla, kuwukudla okumnandi okugcwele izakhamzimba. Ngakho-ke namuhla, ake sixoxe ngalezi zinhlobo zokhula lwasolwandle.
Ziyini lezi zitshalo zasolwandle?
Kalula nje, ulwelwe luyinhlobonhlobo yolwelwe oludliwayo olukhula olwandle. Lolu lwelwe lukhula ngokumunca amandla avela elangeni futhi lumunce ngokwemvelo amavithamini namaminerali abalulekile avela emanzini olwandle.
Nakuba abantu abaningi ezweni lethu bengazazi kahle lezi zinto, amazwe ase-Asia afana neJapan, Korea, neChina abelokhu ezidla izizukulwane ngezizukulwane. Namuhla, kunezinhlobo ezingaphezu kuka-30 ze-algae ezidliwayo emakethe. Zihlukaniswa kakhulu njenge-algae ebomvu, eluhlaza, kanye ne-brown.
Uhlobo ngalunye lunesimo salo esiyingqayizivele, ukunambitheka, kanye nokwakheka kokudla okunempilo. Ake sibheke izinhlobo ezivame kakhulu.
| Uhlobo lwezimila zasolwandle | Incazelo |
|---|---|
| I-Nori | Lolu uhlobo olungenambitheki kakhulu. Le nori eluhlaza isetshenziselwa ukugoqa ama-sushi rolls. Icebile ngama-omega-3 fatty acids akhuthaza impilo. Ine-iodine ephansi kunezinye izinhlobo. |
| I-Kelp | Leli igama elivamile lezinhlobo eziningana ze-algae. Luhlobo lwe-algae oludliwa kakhulu emhlabeni. |
| I-Kombu | Lolu uhlobo lwe-kelp ensundu. Luyinambitheka enhle yesobho. Lusetshenziswa nasezintweni ezifana nomuthi wokuxubha amazinyo kanye nomanyolo. |
| Isi-Aramu | Lolu futhi uhlobo lwe-kelp ensundu. Lunokunambitheka okumnandi kancane futhi luqinile kancane kunezinye izinhlobo. |
| I-Dulse | Lolu uhlobo lwe-algae ebomvu. Luthambile kancane futhi kulula ukuluhlafuna. Lunamaprotheni amaningi. Lusetshenziswa futhi emikhiqizweni yobuhle. |
| I-Carrageenan | Eyaziwa nangokuthi i-Irish moss, iyindawo ethandwayo yokufaka esikhundleni se-gelatin ezitsheni zemifino. |
Lokhu kungathengwa njengamaqabunga omisiwe, amaphakethe okudla okulula, impuphu, ama-noodle, ngisho namaphilisi.
Zivelaphi lezi zinto? Ingabe ziphephile ukuzidla?
Ukhula lwasolwandle lukhiqizwa futhi luthunyelwa kwamanye amazwe yiJapan. Ngakho-ke iningi lokhula lwasolwandle olufika eSri Lanka luvela eJapan. Lulinywa ngokwezentengiselwano kanye nokuvunwa ngokwemvelo olwandle.
Kukhona into okudingeka siyiqaphele kakhulu lapha. Izitshalo zasolwandle zimunca izakhamzimba ezibalulekile, kodwa zingamunca nezinsimbi ezisindayo eziyingozi emanzini olwandle. Lokhu kusho ukuthi indawo yolwandle lapho lezi zivunwa khona kumele ihlanzeke kakhulu.
Lezi zinsimbi ezisindayo zifaka i-arsenic , i-lead, ne-cadmium. Kulezi, i-arsenic iyinto eyingozi kakhulu etholakala kakhulu.
Ngakho-ke, ngaphambi kokuthi uthenge umkhiqizo wokhula lwasolwandle, qiniseka ukuthi uvela enkampanini ehloniphekile. E-United States, lokhu kuhlolwa ikhwalithi yizinhlangano ezifana ne-USDA. ESri Lanka, kuwukuhlakanipha ukukhetha imikhiqizo evela kumkhiqizo osezingeni elihle nohlonishwayo . Uma usola ukuthi kukhona ubuthi, ungacela iseluleko ngokushesha e-National Poison Information Center e-Colombo National Hospital .
Iyini i-nutrition etholakala olwandle?
Izitshalo zasolwandle ziyinqolobane yezakhamzimba. Inani lezakhamzimba ezinazo lingahluka kuye ngohlobo lwe-algae, indawo lapho zikhule khona, kanye nesikhathi sokuvuna. Ezinye izinhlobo ziqukethe amaprotheni ezitshalo afinyelela ku-47% ngesisindo esomile. Lokhu kuhle kakhulu kwabadla imifino .
Ngezansi kunezinye zezakhamzimba ezivame ukutholakala olwandle:
- I-Fiber
- Amaprotheni
- I-Potassium
- I-calcium
- I-Phosphorus
- I-Magnesium
- Insimbi
- I-Iodine
- Amavithamini A no-C
- I-folic acid
Izinzuzo zezempilo zokudla ukhula lwasolwandle
Ngokufaka ukhula lwasolwandle ekudleni kwakho, ungathola izakhamzimba eziningi ngenani elincane. Lokhu futhi kunezinzuzo eziningi zempilo.
- Kusiza ekunciphiseni isisindo: Zinekhalori ephansi kakhulu namafutha . Ngaphezu kwalokho, i-polysaccharide alginate etholakala kuzo iboniswe ukuthi inciphisa ukukhiqizwa kwamafutha emzimbeni .
- Kungase kwehlise umfutho wegazi: Ukuhlaziywa kwedatha evela ezifundweni eziyi-100 kuthole ukuthi ukudla ukhula lwasolwandle njalo kunganciphisa umfutho wegazi.
- Kuhle empilweni yenhliziyo: Ucwaningo olufanayo luthole ukuthi ukudla ukhula lwasolwandle kunomthelela omuhle empilweni yenhliziyo iyonke futhi kunganciphisa ingozi yezifo ezithile zenhliziyo.
- Isebenza ngokumelene nokuvuvukala namagciwane: Izakhamzimba eziqukethwe yizo, njenge-sulfated polysaccharides, zisiza ukulawula ukuvuvukala kanye nokutheleleka ngamagciwane emzimbeni.
- Ukunciphisa ingozi yomdlavuza: Ucwaningo lokuqala lusikisela ukuthi i-folic acid, etholakala olwandle, ingasiza ekunciphiseni ingozi yomdlavuza ohlobene ne-estrogen, njengomdlavuza wamathumbu amakhulu kanye nomdlavuza webele.
Ubani ongase athole lezi zingafanele ukudliwa?
Naphezu kwezinzuzo zazo, azifanele wonke umuntu. Uma unezinkinga zempilo, uthatha imithi ethile, noma udla ukudla okukhethekile, kufanele ugweme ukudla inani elikhulu lokhula lwasolwandle. Uma ungabaza, kungcono ukukhuluma nodokotela wakho ngaphambi kokudla noma yini.
| Abantu okufanele ubagweme | Isizathu |
|---|---|
| Abantu abathatha imithi yokunciphisa igazi njenge-Warfarin | Ukhula lwasolwandle lunevithamini K eningi. Lokhu kungaphazamisa ukusebenza komuthi i-warfarin. |
| Abantu abanesifo sezinso | Lezi ziningi kakhulu ku-potassium. Nakuba lokhu kungeyona inkinga kumuntu ophilile, kungaba yingozi kubantu abagula yizinso. |
| Abantu abanezinkinga ze-thyroid | Ukhula lwasolwandle lune-iodine eningi kakhulu, ludlula isidingo sansuku zonke. Nakuba inani elilinganiselwe lihle empilweni ye-thyroid, ukudla i-iodine eningi kakhulu kungabangela izimo ezifana ne-hypothyroidism. |
| Labo abalawula usawoti (i-sodium) | Izitshalo zasolwandle zimunca usawoti omningi (i-sodium) olwandle, ngakho azifaneleki kubantu abadla ukudla okunosawoti omningi. |
Uzilungiselela kanjani lezi ukuze zidliwe?
Lezi zivame ukuthengiswa emakethe njengamashidi omisiwe. Zidinga ukubuyiselwa amanzi ngaphambi kokudla. Ungazifaka ekudleni okuphekayo, noma ngabe zomisiwe. Isibonelo, uma uzifaka esobho, zizomunca amanzi esobho.
Ngaphandle kwalokho, ungazicwilisa esitsheni samanzi isikhashana. Zicwilise kuze kube yilapho zithambe ngokwanele ngendlela othanda ngayo. Ngaphezu kwama-sushi roll, ungazifaka kunoma yisiphi isidlo, njengesobho, ama-sandwich, namasaladi. Ama-kelp flakes angasetshenziswa esikhundleni sikasawoti.
Ngakho-ke, ukhula lwasolwandle lumnandi futhi lunomsoco. Ngisho noma ungaluthandi uhlobo lokuqala oluzamayo, zama olunye uhlobo. Izinzuzo zempilo zinkulu kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Imifino yasolwandle iwukudla okunomsoco okucebile ngamavithamini, amaminerali kanye namaprotheni.
- Uma uthenga lezi zinto, qiniseka ukuthi ukhetha umkhiqizo othembekile nosezingeni eliphezulu, njengoba zingase zibe nezinsimbi ezisindayo.
- I-Seaweed iwusizo kakhulu ekunciphiseni isisindo, ekulawuleni umfutho wegazi, kanye nempilo yenhliziyo.
- Uma unesifo sezinso, izinkinga ze-thyroid, noma uthatha imithi yokunciphisa igazi, kubalulekile ukubonisana nodokotela wakho ngaphambi kokudla ukhula lwasolwandle.
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