Shakisha amabanga ya Spirulina y'ubururu?

Niki Ubururu Spirulina?

Ubururuni ibimera bisanzwe bikomoka kumoko amwe yubururu-icyatsi kibisi, cyaneArthrospira platensis. Azwi cyane kubera ibara ry'ubururu rifite imbaraga, bigatuma iba ikintu gikunzwe cyane mu nganda y'ibiribwa n'ibinyobwa, ndetse no mu buzima n'ubuzima bwiza.

Ubururuirimo antioxydeant ikomeye cyane yitwa phycocyanin, ishinzwe ubururu bwayo butandukanye. Itanga inyungu nyinshi zubuzima, nka anti-inflammatory, infashanyo ya antioxydeant hamwe no kongera ubudahangarwa bw'umubiri.

Akenshi ikoreshwa nkibintu bisanzwe bisiga amabara muburyohe, ibiryo, ibinyobwa nibindi bitandukanye byo guteka, spiruline yubururu yongeramo ibara ryiza ry'ubururu cyangwa turquoise kumasahani, mugihe kandi bizamura ubuzima. Nibintu byuzuye intungamubiri, birimo vitamine zingenzi, nka vitamine B12; amabuye y'agaciro, arimo fer, calcium na magnesium; poroteyine; nibindi bikoresho byingirakamaro bigira uruhare mubufasha bwimirire muri rusange.

Mugiheubururu spirulinana spiruline yicyatsi ikunze kwitiranya, ikomoka kumoko atandukanye ya algae kandi ifite imiterere itandukanye.

Dore itandukaniro ryibanze hagati yibi:

• Inkomoko:Ubururu spiruline bukomoka ku bwoko bwihariye bwa algae yubururu-icyatsi, cyaneArthrospira platensis. Ku rundi ruhande, icyatsi kibisi cyitwa spululina gisanzwe kiboneka mu bwokoArthrospira platensiscyangwaArthrospira maxima, ifite ibara ry'icyatsi kibisi.
• Ibara n'ibara:Itandukaniro ryibanze hagati ya spiruline yubururu na spiruline yicyatsi ni ibigize pigment. Ubururu spiruline ikura ibara ryubururu bukomeye kuva kuri phycocyanin pigment, ni pigment yubururu ifite antioxydeant. Icyatsi kibisi kibona ibara ryicyatsi kibisi cya chlorophyll (icyatsi kibisi) nibindi pigment.
• Intungamubiri:Byombi spiruline yubururu na spiruline yicyatsi nintungamubiri nyinshi kandi itanga vitamine zitandukanye, imyunyu ngugu na proteyine. Intungamubiri zazo, nka poroteyine na vitamine B12, birashobora kuba bisa kuko biva mu bwoko bwa algae, ariko intungamubiri nyayo ziratandukanye bitewe n’imiterere ikura, uburyo bwo gutunganya n'ibirango.
• Imikoreshereze na Porogaramu:Ubururu bwa spiruline bukoreshwa cyane cyane nkibintu bisanzwe bisiga amabara kugirango wongere ubururu cyangwa turquoise hue mubiribwa n'ibinyobwa. Ku rundi ruhande, icyatsi cya spiruline gikoreshwa nk'inyongera y'ibiryo kubera imiterere yintungamubiri nyinshi. Bikunze kuboneka muburyo bwa poro cyangwa capsules kandi mubisanzwe bikoreshwa mubyiza byubuzima.

Hano hari ubwoko bumwebumwe bwubwoko bwibiti byo mu nyanja na algae bikoreshwa nkibiryo na / cyangwa inyongera:

• Hijiki
• Wakame
• Ubwiza
• Kelp
• Urashaka
• Kombu
• Umugozi
• UMUKANDI
• Inyanja
• Spirulina
• Uruhago

Inyungu

Mugihe icyatsi cya spiruline kibona inguzanyo kubwubuzima bwacyo,ubururu spirulinaitanga byinshi, kandi. Dore gusenyuka kwingaruka zayo:

1. Antioxydants na Anti-inflammatory Ibintu

Phycocyanin, igice kigizwe na spiruline yubururu, ifite antioxydants ikomeye ifasha kurinda selile imbaraga za okiside ndetse n’ibyangizwa na radicals yubuntu.

Ubushakashatsi bwerekana ko phycocyanin igaragaza kandi ingaruka zo kurwanya inflammatory, zishobora gufasha mukugabanya umuriro mu mubiri.

2. Inkunga ya sisitemu

Micronutrients muri spiruline yubururu yabonetse kugirango yongere imikorere yumubiri. Vitamine C, E na B6 zitera umusaruro w'amaraso yera kandi zunganira ibikorwa by'uturemangingo twica kamere, bigira uruhare runini mu kurwanya indwara n'indwara.

3. Kwangiza no gushyigikira umwijima

Phycocyanin yerekanye ubushobozi nka disoxifier naturel, ifasha mugukuraho uburozi mumubiri. Irashobora kandi gutanga inyungu zirinda umwijima mugutezimbere umusaruro wimisemburo yumwijima ifasha inzira yo kwangiza.

4. Kora imyitozo yo kugarura no gushyigikira imitsi

Ubushakashatsi bumwe buvuga ko kubera ko spiruline yubururu ikungahaye kuri antioxydants, irashobora gufasha kugabanya imyitozo iterwa na siporo iterwa na okiside itera no kwangirika kwimitsi, bikaba bishobora gufasha nyuma yo gukora imyitozo no kongera imikorere y'imyitozo.

5. Ibishobora Kurwanya Kanseri

Mugihe hakenewe ubushakashatsi bwinshi, ubushakashatsi bwambere bwerekanye ko antioxydants ya phycocyanin muri spiruline yubururu ishobora kugira imiti irwanya kanseri. Yerekanye amasezerano yo guhagarika imikurire ya kanseri zimwe na zimwe no guteza imbere apoptose (selile selile) mu ngirabuzimafatizo.

Uburyo bwo Gukoresha / Igipimo

Ubururu bwa spiruline ifite uburyohe bworoheje, bwasobanuwe nkubutaka bwatsi cyangwa ibyatsi, hamwe nibimenyetso byoroheje byo mu nyanja. Ugereranije na spiruline yicyatsi, uburyohe buragabanuka cyane ariko burashobora gutandukana bitewe nubunini hamwe nibindi bikoresho bivanze.

Blue spirulina irashobora gukoreshwa muburyo butandukanye bwo kongeramo ibara ryubururu cyangwa turquoise ibiryo nibinyobwa. Hano hari uburyo busanzwe bwo gukoresha spiruline yubururu:

1. Ibinyobwa n'ibinyobwa:Ongeramo agace gato k'ifu ya spiruline yubururu kuri silike yawe, kunyeganyega cyangwa imitobe kugirango ubahe ibara ry'ubururu bukomeye. Tangira numubare muto, hanyuma uhindure ukurikije igicucu wifuza cyubururu.
2. Ibyokurya n'ibicuruzwa bitetse:Shyiramo ifu yubururu bwa spiruline mubutayu nka pudding, ice cream, ibikombe bya yogurt cyangwa chia imbuto yimbuto kugirango wongeremo ubururu bushimishije cyane, mugihe uzamura intungamubiri. Irashobora kandi gukoreshwa muri keke, muffin cyangwa kuki kugirango amabara adasanzwe.
3. Isosi n'imyambarire:Kuvanga ifu ya spiruline yubururu mu isosi irimo amavuta, kwambara salade cyangwa kwibiza kugirango uhindure amaso yubururu. Witondere guhuza uburyohe, kandi uhindure ingano kugirango wirinde kurenza uburyohe.
4. Ibikombe byoroshye:Ubururu spiruline burashobora gukoreshwa mugukora ibikombe byiza bya silie. Kuvanga n'imbuto zafunitse hamwe n'amazi asukuye wahisemo, hanyuma hejuru hamwe na topingi ukunda nka granola, imbuto nshya, flake cocout cyangwa nuts.
5. Ibindi bikorwa byo guhanga:Ubururu bwa spiruline ni ibara risanzwe ryamabara rishobora gukoreshwa muburyo butandukanye bwo guhanga ibiryo, nko gukora pancakes zuzuye ubururu, wafle cyangwa pasta. Koresha ibitekerezo byawe, kandi ugerageze hamwe nuburyo butandukanye.

Iyo ukoreshaifu ya spiruline, ni ngombwa gutangirana numubare muto hanyuma ukiyongera buhoro buhoro kugirango ugere ibara wifuza. Ubwinshi bwigicucu cyubururu burashobora gutandukana bitewe numubare wakoreshejwe nibindi bivanze.

Byongeye kandi, menya ko gukoresha spiruline yubururu cyane bishobora kuvamo uburyohe bukaze, nibyiza rero kubikoresha mukigereranyo.

Nta dosiye isanzwe yashyizweho ku isi yose ku ibara, bityo rero tangira ukoresheje akantu gato cyangwa hafi 1/4 kugeza 1/2 cy'ikiyiko cy'ifu ya spiruline y'ubururu, hanyuma uhindure uko bikenewe.

Ku bijyanye naubururu spirulinainyongera cyangwa capsules, kurikiza amabwiriza yatanzwe yatanzwe nuwabikoze. Niba utekereza gukoresha spiruline yubururu nkinyongera yimirire kugirango ibone inyungu zubuzima, nibyingenzi kugisha inama inzobere mubuzima kugirango umenye urugero rukwiye kubyo ukeneye byihariye.

Miranda Zhang