Okuqukethwe kwe-athikili
PurslaneIngelinye lamakhambi aziwa kakhulu. Futhi iyimifino enomsoco ngokwedlulele. Iqukethe zonke izinhlobo zomsoco, kuhlanganise ne-omega 3 fatty acids.
esihlokweni "Iyini i-purslane enhle", "Ziyini izinzuzo ze-purslane", "Liyini inani levithamini nephrotheni le-purslane", "Ingabe i-purslane yenza amathumbu asebenze", "Ingabe i-purslane iyawunyusa ushukela", "Ingabe i-purslane yenza buthaka" Imibuzo efana nalena:
Iyini i-Purslane?
PurslaneKuyimifino edliwayo eluhlaza futhi enamahlamvu, eluhlaza noma ephekiwe. Igama lesayensi "Portulaca oleracea waziwa ngo.
Lesi sitshalo sinamanzi angaba ngu-93%. Inesiqu esibomvu namaqabunga amancane, aluhlaza. Spinach ve i-watercressInokunambitheka okumuncu futhi.
Isetshenziswa kumasaladi afana ne-ulethisi, ingafakwa ku-yoghurt futhi iphekwe futhi idliwe njengesitsha semifino.
Purslaneikhula ezindaweni eziningi ezahlukahlukene ezingxenyeni eziningi zomhlaba.
Ingakhula emifantwini engadini nasezindleleni zezinyawo futhi ivumelane nezimo ezinzima. Lokhu kubandakanya isomiso kanye nenhlabathi enosawoti omningi noma engenawo umsoco.
Purslane Iphinde ibe nomlando omude kwezokwelapha ezihlukile.
Yimaphi Amavithamini Aku-Purslane?
PurslaneIsiqu sawo namaqabunga agcwele izakhamzimba ezibalulekile nezibalulekile. Umuthi ucebile kuma-antioxidants okulwa nezifo futhi unikeza i-omega 3 fatty acids esekelwe esitshalweni. Futhi iqukethe amaminerali abalulekile.
I-gram ye-100 i-purslane eluhlaza Okuqukethwe wumsoco kungokulandelayo:
16 kcal
3.4 amagremu ama-carbohydrate
1.3 gram amaprotheni
0.1 amagremu amafutha
21 milligrams kavithamini C (35 amaphesenti DV)
Amayunithi angama-1.320 wamazwe ngamazwe kavithamini A (amaphesenti angu-26 DV)
68 milligrams we-magnesium (17 amaphesenti DV)
0.3 milligram manganese (15% DV)
494 milligrams we-potassium (amaphesenti angu-14 DV)
2 milligrams yensimbi (11% DV)
0.1 milligrams we-riboflavin (7% DV)
65 milligrams we-calcium (7% DV)
0.1 milligrams yethusi (6% DV)
0.1 milligrams kavithamini B6 (4 amaphesenti angu-DV)
44 milligrams we-phosphorus (4% DV)
12 micrograms we-folate (amaphesenti angu-3 DV)
Yiziphi Izinzuzo zePurslane?
Iphezulu ku-omega 3 fatty acids
I-Omega 3 fatty acids Lawa ngamafutha abalulekile umzimba ongakwazi ukuwakhiqiza. Ngakho-ke, kuyadingeka ukuthi uwathole ngokudla. PurslaneNakuba inani lamafutha eliphelele liphansi, iningi lamafutha eliwaqukethe asesimweni se-omega 3 fatty acids.
Empeleni iqukethe izinhlobo ezimbili ze-omega-3 fatty acids: i-ALA ne-EPA. I-ALA itholakala ezitshalweni eziningi, kodwa i-EPA itholakala kakhulu emikhiqizweni yezilwane (izinhlanzi ezinamafutha) kanye nolwelwe.
Uma kuqhathaniswa nezinye imifino i-purslaneiphezulu kakhulu ku-ALA. Iqukethe izikhathi ezingu-5-7 ngaphezulu kwe-ALA kunesipinashi.
Kuyathakazelisa ukuthi futhi iqukethe amanani omkhondo we-EPA. Le omega 3 fatty acid isebenza kakhulu emzimbeni kune-ALA futhi ayivamisile ukutholakala ezitshalweni ezitshalwe emhlabathini.
Igcwele i-beta-carotene
ukudla purslaneYandisa ukudla kwe-beta-carotene. i-beta-carotenei-pigment yesitshalo eguqulwa emzimbeni ibe yi-vitamin A, i-antioxidant enamandla esebenza ukugcina impilo yesikhumba, ukusebenza kwezinzwa kanye nokubona.
Ucwaningo lukhombisa ukuthi i-beta carotene, njenge-antioxidant, ibalulekile ekhonweni layo lokuvikela izifo ezingamahlalakhona ngokuvikela umzimba ekulimaleni ngama-radicals mahhala.
Ukudla ukudla okunothe nge-beta carotene nakho kusiza ukuthuthukisa ukusebenza kokuphefumula namaphaphu.
Iqukethe amanani aphezulu ama-antioxidants
Purslanezicebile kuma-antioxidants ahlukahlukene kanye nezinhlanganisela zezitshalo ezinenzuzo:
I-vitamin C
Eyaziwa nangokuthi i-ascorbic acid I-vitamin C Kuyi-antioxidant edingekayo ukuze kuvikelwe isikhumba, imisipha namathambo.
Vitamin E
Izinga eliphezulu lento ebizwa ngokuthi i-alpha-tocopherol Vitamin E kuhlanganisa. Le vithamini ivikela ulwelwesi lwamaseli ekulimaleni.
Ivithamini A
Iqukethe i-beta-carotene, i-antioxidant eguqulwa umzimba ibe uvithamini A. I-Vitamin A iyaziwa ngendima yayo empilweni yamehlo.
I-Glutathione
Le antioxidant ebalulekile ivikela amaseli ekulimaleni.
I-Melatonin
I-Melatoniniyi-hormone ekusiza ukuthi ulale. Iphinde ibe nezinye izinzuzo eziningi.
betalain
Ama-Antioxidants ahlanganisa i-betalain, ekhonjiswe ukuthi ivikela izinhlayiya ze-low-density lipoprotein (LDL) ekulimaleni.
Ocwaningweni lwentsha ekhuluphele, i-purslane, yehlise i-LDL (“embi”) i-cholesterol namazinga e-triglyceride ahambisana nobungozi besifo senhliziyo. Abacwaningi bathi lo mphumela ubangelwa ama-antioxidants kanye nezitshalo zezitshalo ezitholakala emifino.
Iphezulu kumaminerali abalulekile
Purslane Iphinde ibe namaminerali amaningi abalulekile.
Kuhle i-potassium Iwumthombo wamaminerali esiza ukulawula umfutho wegazi. Ukudla okuphezulu kwe-potassium kuhlotshaniswa nengozi ephansi yokushaywa unhlangothi futhi kunciphisa ingozi yesifo senhliziyo.
Purslane Ngisikhathi esifanayo i-magnesiumIwumthombo omuhle kafulawa, isakhi esibaluleke kakhulu esibandakanyeka ekuphenduleni kwama-enzymatic angaphezu kwama-300 emzimbeni. I-Magnesium ivikela isifo senhliziyo kanye nesifo sikashukela sohlobo 2.
Futhi iqukethe i-calcium, i-mineral eningi kakhulu emzimbeni. calciumibalulekile empilweni yamathambo.
phosphorus futhi insimbi ikhona futhi ngamanani aphansi. Izitshalo ezindala, ezivuthwe kakhulu zinenani eliphezulu lamaminerali kunezitshalo ezincane.
ulwa nesifo sikashukela
Ijenali Yezokwelapha Ucwaningo, olushicilelwe ku-Food, ukukhishwa kwe-purslaneLolu cwaningo lubonisa ukuthi ukungeniswa kwe-licorice kusiza ukwehlisa kakhulu umfutho wegazi we-systolic futhi kuthuthukise ukulawulwa kwe-glucose ngokwehlisa amazinga e-hemoglobin A1c. Abacwaningi, ukukhishwa kwe-purslaneBaphethe ngokuthi kuyindlela yokwelapha ephephile futhi ehambisanayo yesifo sikashukela sohlobo 2.
Yehlisa ingozi yomdlavuza
PurslaneIgcwele i-beta-carotene, i-pigment ebangela umbala obomvu weziqu zayo namaqabunga. I-Beta-carotene ingenye yama-antioxidants abalulekile.
Le antioxidant inciphisa inani lama-radicals mahhala emzimbeni wethu. Ama-radicals wamahhala ayimikhiqizo ye-oxygen ehanjiswa yiwo wonke amaseli emzimbeni.
Ukunciphisa inani lama-radicals mahhala kungasiza ukunciphisa ingozi yokulimala kwamaselula. Lokhu kwehlisa ingozi yomdlavuza.
Ivikela impilo yenhliziyo
Purslane kuyasiza futhi ekusekeleni uhlelo lwenhliziyo nemithambo yegazi. Ingenye yemifino embalwa ecebile nge-omega 3 fatty acids, ebalulekile emithanjeni enempilo futhi engase isize ekuvimbeleni ukushaywa unhlangothi, ukuhlaselwa yinhliziyo nezinye izinhlobo zesifo senhliziyo.
Igcina impilo yamathambo
Purslaneziwumthombo wamaminerali amabili abalulekile empilweni yamathambo: i-calcium ne-magnesium. I-calcium iyiminerali evame kakhulu emzimbeni wethu, futhi ukungadli ngokwanele kungenza amathambo akho abe buthaka kancane kancane, okuholela ekutheni kube ne-osteoporosis.
I-Magnesium isekela ngokungaqondile impilo yamathambo ngokuthinta ukukhula kwamangqamuzana amathambo.
Ukuthola okwanele kwalawa mamineral kungathuthukisa impilo yamathambo futhi kuvimbele izinkinga ezivela ku-osteoporosis nokuguga.
Ingabe i-Purslane Ikwenza Ubuthaka?
Ngokocwaningo, i-purslaneKukhona ama-calories angu-100 ku-16 amagremu awo. Amakhalori aphansi, anothe ngemisoco futhi egcwele i-fiber yokudla i-purslaneIngenye yemifino esiza ekunciphiseni isisindo.
Izinzuzo Zesikhumba zePurslane
Purslane Kungasiza futhi ukwelapha izimo zesikhumba ezihlukahlukene. Ucwaningo olwanyatheliswa ngo-2004, amaqabunga e-purslaneyembula ukuthi iqukethe amazinga aphezulu kavithamini A.
Le vitamin i-purslaneUma kuhlangene nezinye izinhlanganisela ezitholakala kumsedari, kungasiza ekunciphiseni ukuvuvukala uma kusetshenziswe phezulu.
ukudla purslane Kungasiza ukuthuthukisa isikhumba, ukunciphisa imibimbi, ukukhuthaza ukubuyiswa kwamangqamuzana esikhumba ukususa izibazi namabala.
Ungadla kanjani i-Purslane?
Purslaneingatholakala kalula ngaphandle entwasahlobo nasehlobo ezingxenyeni eziningi zomhlaba. Lesi sitshalo sizala kalula futhi singaphila ezindaweni ezikhula kanzima, ngakho-ke ngokuvamile sikhula phakathi kwemifantu egandayiwe noma ezingadini ezinganakekelwa.
Amaqabunga ayo, iziqu nezimbali ziyadliwa. i-purslane yasendle Lapho ulungiselela, geza lesi sitshalo ngokucophelela ukuze uqiniseke ukuthi amaqabunga awanazo izibulala-zinambuzane.
Purslane Okumuncu futhi okunosawoti kancane, kungafakwa kuma-saladi nezinye izitsha. Ingadliwa iluhlaza noma iphekwe.
– Faka esobho.
- PurslaneSika bese wengeza kuma-saladi.
- PurslaneHlanganisa neminye imifino.
- PurslaneYidle neyogathi njengesitsha esiseceleni.
Yiziphi Izingozi zePurslane?
Njenganoma yikuphi ukudla, i-purslaneUkudla ngokweqile kungabangela nemiphumela ethile engemihle.
Iqukethe i-oxalate
Purslane kakhulu oxalate Iqukethe. Lokhu kungaba yinkinga kubantu abajwayele ukuthuthukisa amatshe ezinso.
Ama-oxalates anezakhiwo eziqhubekayo, okusho ukuthi angaphazamisa ukumuncwa kwamaminerali afana ne-calcium ne-magnesium.
ekhule emthunzini i-purslanebabe namazinga e-oxalate aphezulu uma kuqhathaniswa nalawo achayeka ekukhanyeni kwelanga. i-purslane Yidla nge-yogurt ukuze wehlise okuqukethwe kwe-oxalate.
Ngenxa yalokho;
Purslane Kuyimifino enomsoco kakhulu, enamaqabunga eluhlaza. Igcwele ama-antioxidants, amaminerali, i-omega 3 fatty acids nezinhlanganisela zezitshalo ezinenzuzo.
Naphezu kokuqukethwe kwayo kwekhalori ephansi, okuqukethwe kwayo okuphezulu kwezakhi ezibalulekile kwenza i-purslane ibe enye yokudla okunomsoco kakhulu.
Imibhalo Okufanele Uyifunde
