Umxholo wenqaku
PurslaneLelinye lawona mayeza aziwayo. Ikwangumfuno onezondlo ezigqithisileyo. Iqulethe zonke iintlobo zezondlo, kuquka i-omega 3 fatty acids.
kwinqaku "Yintoni i-purslane eyilungele", "Ziziphi iingenelo ze-purslane", "Yintoni ixabiso levithamin kunye neprotheyini ye-purslane", "Ingaba i-purslane yenza amathumbu asebenze", "Ingaba i-purslane yonyusa iswekile", "Ingaba i-purslane yenza buthathaka" Imibuzo efana nale:
Yintoni iPurslane?
PurslaneNgumifuno eluhlaza kunye namagqabi, ekrwada okanye ephekiweyo etyiwayo. Igama lenzululwazi ""Portulaca oleracea" yaziwa njenge.
Esi sityalo sinamanzi amalunga nama-93%. Inesiqu esibomvu kunye namagqabi amancinci, aluhlaza. isipinatshi ve i-watercressInencasa emuncu kancinci ngokunjalo.
Isetyenziswa kwii saladi ezifana ne-lettuce, ingafakwa kwi-yoghurt kwaye iphekwe kwaye isetyenziswe njengesitya semifuno.
Purslaneikhula kwiindawo ngeendawo ezahlukeneyo kwiindawo ezininzi zehlabathi.
Ingakhula kwiintanda kwiigadi kunye neendlela zokuhamba kwaye ivumelane neemeko ezinzima. Oku kuquka imbalela kwakunye nemihlaba enetyuwa eninzi okanye engenazondlo zomhlaba.
Purslane Kwakhona inembali ende kunyango olulolunye.
Zeziphi iiVithamini ezikwiPurslane?
PurslaneIsiqu sayo kunye namagqabi agcwele izondlo ezibalulekileyo neziyimfuneko. Imifuno ityebile kwi-antioxidants yokulwa nezifo kwaye inika isityalo esisekelwe kwi-omega 3 fatty acids. Ikwanazo neeminerali ezibalulekileyo.
Igram ye100 purslane ekrwada Umxholo wesondlo umi ngolu hlobo lulandelayo:
16 iikhalori
3.4 grams zecarbohydrates
Iprotheni yegram ye-1.3
0.1 grams amafutha
I-21 milligrams ye-vitamin C (i-35 ekhulwini ye-DV)
Iiyunithi ezingama-1.320 zamazwe ngamazwe zevithamin A (i-26 ekhulwini le-DV)
I-68 milligrams ye-magnesium (i-17 ekhulwini ye-DV)
0.3 milligrams yemanganese (15 ekhulwini DV)
I-494 milligrams ye-potassium (i-14 ekhulwini ye-DV)
2 milligrams yentsimbi (11 pesenti DV)
0.1 milligrams riboflavin (7 ekhulwini DV)
I-65 milligrams ye-calcium (i-7 ipesenti ye-DV)
0.1 milligrams yobhedu (6 ekhulwini DV)
I-0.1 milligrams ye-vitamin B6 (i-4 ekhulwini ye-DV)
I-44 milligrams ye-phosphorus (i-4 ekhulwini ye-DV)
I-12 micrograms ye-folate (i-3 ekhulwini ye-DV)
Ziziphi iiNzuzo zePurslane?
Iphezulu kwi-omega 3 fatty acids
Omega 3 fatty acids La ngamafutha abalulekileyo angenakuveliswa ngumzimba. Ngoko ke, kuyimfuneko ukuzifumana ngokutya. PurslaneNangona i-fat content iphantsi, ininzi yamafutha aqulethweyo ikwimo ye-omega 3 fatty acids.
Ngokwenene iqulethe iindidi ezimbini ze-omega-3 fatty acids: i-ALA kunye ne-EPA. I-ALA ifumaneka kwizityalo ezininzi, kodwa i-EPA ifumaneka kakhulu kwiimveliso zezilwanyana (iintlanzi ezinamafutha) kunye ne-algae.
Xa kuthelekiswa nezinye eziluhlaza purslaneiphezulu kakhulu kwi-ALA. Iqukethe amaxesha angama-5-7 ngaphezulu kwe-ALA kunespinashi.
Okubangela umdla kukuba, ikwaqulathe amanani omkhondo we-EPA. Le omega 3 fatty acid isebenza ngakumbi emzimbeni kune-ALA kwaye ayiqhelekanga ukufunyanwa kwizityalo ezikhule emhlabeni.
Ilayishwe nge-beta-carotene
ukutya purslaneYandisa umthamo we-beta-carotene. beta-carotenesisityalo se-pigment esiguqulwa emzimbeni kwi-vitamin A, i-antioxidant enamandla esebenza ukugcina impilo yesikhumba, ukusebenza kwe-neurological kunye nombono.
Uphando lubonisa ukuba i-beta carotene, njenge-antioxidant, ibalulekile kumandla ayo okuthintela izifo ezingapheliyo ngokukhusela umzimba emonakalweni ngama-radicals amahhala.
Ukutya ukutya okutyebileyo kwi-beta carotene nako kunceda ukuphucula umsebenzi wokuphefumla kunye nemiphunga.
Iqulethe ixabiso eliphezulu le-antioxidants
Purslanezizityebi kwii-antioxidants ezahlukeneyo kunye neekhompawundi zezityalo eziluncedo:
Ivithamin C
Ikwabizwa ngokuba yi-ascorbic acid Ivithamin C I-antioxidant eyimfuneko ekukhuseleni ulusu, izihlunu kunye nethambo.
Ivithamin E
Umgangatho ophezulu wento ebizwa ngokuba yi-alpha-tocopherol Ivithamin E ibandakanya. Le vithamini ikhusela iimbumba zeeseli kumonakalo.
Ivithamin A
Iqulethe i-beta-carotene, i-antioxidant eguqulwa ngumzimba ibe yivithamin A. I-Vitamin A iyaziwa ngendima yayo kwimpilo yamehlo.
Glutathione
Le antioxidant ibalulekileyo ikhusela iiseli emonakalweni.
Melatonin
Melatoninyihomoni ekunceda ukuba ulale. Ikwanazo nezinye iingenelo ezininzi.
betalain
I-Antioxidants idibanisa i-betalain, ebonakaliswe ukukhusela i-low-density lipoprotein (LDL) amasuntswana emonakalweni.
Kuphononongo lolutsha olutyebileyo, purslane, ukunciphisa i-LDL ("embi") i-cholesterol kunye namanqanaba e-triglyceride ahambelana nesifo senhliziyo. Abaphandi bathi le mpembelelo ibangelwa yi-antioxidants kunye neekhompawundi zezityalo ezifumaneka kwimifuno.
Iphezulu kwiiminerali ezibalulekileyo
Purslane Ikwaphezulu kwiiminerali ezininzi ezibalulekileyo.
Entle potassium Ingumthombo weminerali onceda ukulawula uxinzelelo lwegazi. Ukutya okuphezulu kwe-potassium kunxulunyaniswa nomngcipheko ophantsi we-stroke kwaye kunciphisa ingozi yesifo senhliziyo.
Purslane xeshanye nemagniziyamNgumthombo omkhulu womgubo, isondlo esibaluleke kakhulu esibandakanyeka kwiimpendulo ze-enzymatic ezingaphezu kwama-300 emzimbeni. I-Magnesium ikhusela kwisifo senhliziyo kunye nohlobo lwe-2 yeswekile.
Kwakhona iqulethe i-calcium, eyona minerali ininzi emzimbeni. calciumibalulekile kwimpilo yamathambo.
phosphorus kwaye i-iron nayo ikhona kwiimali eziphantsi. Izityalo ezindala, ezisele zikhulile ziqulathe izixa eziphezulu zeminerali kunezityalo ezincinci.
ulwa nesifo seswekile
Ijenali yezamayeza Uphando, olupapashwe kuKutya, purslane isicatshulwaOlu pho nonongo lubonisa ukuba ukungeniswa kwe-licorice kunceda ukunciphisa kakhulu uxinzelelo lwegazi lwe-systolic kunye nokuphucula ulawulo lwe-glucose ngokunciphisa amanqanaba e-hemoglobin A1c. Abaphandi, purslane isicatshulwaBaye bagqiba ekubeni lunyango olukhuselekileyo kunye noludibanisa uhlobo lwe-2 yeswekile.
Yehlisa umngcipheko womhlaza
PurslaneIgcwele i-beta-carotene, i-pigment ejongene nombala obomvu weziqu kunye namagqabi. IBeta-carotene yenye yezona antioxidants ezibalulekileyo.
Le antioxidant inciphisa inani leeradicals zasimahla emzimbeni wethu. Iiradicals zasimahla ziimveliso zeoksijini ezihanjiswa zizo zonke iiseli emzimbeni.
Ukunciphisa inani lee-radicals zamahhala kunokunceda ukunciphisa umngcipheko wokulimala kwamaselula. Oku kwehlisa umngcipheko womhlaza.
Ikhusela impilo yentliziyo
Purslane kukwaluncedo ekuxhaseni inkqubo ye-cardiovascular system. Ngomnye wemifuno embalwa etyebileyo kwi-omega 3 fatty acids, ebalulekileyo kwimithambo ephilileyo kwaye inokunceda ukuthintela ukubetha, ukuhlaselwa yintliziyo kunye nezinye iintlobo zesifo senhliziyo.
Ugcina impilo yamathambo
Purslanengumthombo weeminerali ezimbini ezibalulekileyo kwimpilo yamathambo: i-calcium kunye ne-magnesium. I-calcium yeyona minerali ixhaphakileyo emzimbeni wethu, kwaye ukungatyi ngokwaneleyo kunokuwenza buthathaka amathambo akho, nto leyo ekhokelela kwi-osteoporosis.
I-Magnesium ixhasa ngokungangqalanga impilo yamathambo ngokuchaphazela ukukhula kweeseli zethambo.
Ukufumana okwaneleyo kwezi zimbiwa zombini kunokuphucula impilo yamathambo kunye nokuthintela iingxaki ezivela kwi-osteoporosis kunye nokuguga.
Ngaba iPurslane ikwenza ube buthathaka?
Ngokophando, purslaneKukho iikhalori ezili-100 kwi-16 grams yayo. Iikhalori eziphantsi, zizityebi kwizondlo kwaye zigcwele ifayibha yokutya purslaneNgomnye wemifuno enceda ukunciphisa umzimba.
IiNzuzo zolusu zePurslane
Purslane Inokunceda kwakhona ukunyanga iintlobo ezininzi zeemeko zesikhumba. Uphononongo olwapapashwa ngo-2004, amagqabi e-purslaneibonise ukuba inamazinga aphezulu kavithamini A.
Le vitamin purslaneXa idibene nezinye iikhompawundi ezifumaneka kwimisedare, inokunceda ukunciphisa ukuvuvukala xa isetyenziswe phezulu.
ukutya purslane Inokunceda ukuphucula ulusu, ukunciphisa imibimbi, ukukhuthaza ukubuyiswa kweeseli zesikhumba ukususa amabala kunye namabala.
Ungayitya njani iPurslane?
Purslaneinokufumaneka lula ngaphandle entwasahlobo nasehlotyeni kwiindawo ezininzi zehlabathi. Isityalo sivelisa kwakhona ngokulula kwaye sinokuphila kwindawo ekhulayo enzima, ngoko ke ihlala ikhula phakathi kweentanda kwipavumente okanye kwiigadi ezingagcinwanga.
Amagqabi ayo, iziqu kunye neentyatyambo ziyatyiwa. purslane zasendle Xa ulungiselela, hlamba isityalo ngononophelo ukuze uqiniseke ukuba amagqabi akanazo izitshabalalisi.
Purslane Umuncu kwaye unetyuwa encinci, unokongezwa kwiisaladi kunye nezinye izitya. Inokutyiwa ikrwada okanye iphekwe.
– Yongeza kwiisuphu.
- PurslaneYinqumle kwaye uyifake kwii saladi.
- PurslaneXuba kunye neminye imifuno.
- PurslaneYitye kunye neyogathi njengesitya esisecaleni.
Ziziphi iingozi zePurslane?
Njengakuko konke ukutya, purslaneUkutya kakhulu kunokubangela ezinye iziphumo ebezingalindelekanga.
Iqulethe i-oxalate
Purslane kakhulu oxalate Ine. Oku kunokuba yingxaki kubantu abavame ukuphuhlisa amatye ezintso.
I-Oxalates ineempawu ezingapheliyo, oku kuthetha ukuba zinokuphazamisana nokufunxwa kweeminerali ezifana ne-calcium kunye ne-magnesium.
ukhule emthunzini purslanebabe namanqanaba aphezulu e-oxalate xa kuthelekiswa nalawo avela elangeni. purslane Yidla nge yogurt ukunciphisa umxholo we-oxalate.
Ngenxa yoko;
Purslane Ngumfuno oluhlaza onesondlo, onamagqabi. Ilayishwe nge-antioxidants, iiminerali, i-omega 3 fatty acids kunye neekhompawundi zezityalo ezinenzuzo.
Nangona umxholo wayo ophantsi wekhalori, umxholo wayo ophezulu wezondlo ezibalulekileyo wenza i-purslane enye yeyona nto ininzi yokutya okunomsoco.
Amanqaku ekufanele uwafunde
