Tahini, humus Wani sinadari ne na shahararrun abinci a duniya kamar halva da halva. Yana da laushi mai laushi kuma ana son shi don dandano mai dadi. Yana daya daga cikin abincin da ya kamata ya kasance a kowane ɗakin dafa abinci saboda yana da abubuwan gina jiki mai ban sha'awa.
Ana amfani da shi sosai a cikin jita-jita da yawa a duniya, musamman a cikin abinci na Rum da na Asiya. Bayan kasancewar kayan abinci da aka fi so a cikin dafa abinci, yana da amfani ga lafiya.
a cikin labarin "Mene ne amfanin tahini", "abin da tahini yake da kyau", "tahini yana ƙara hawan jini", "tahini yana da kyau ga reflux", "tahini yana haifar da allergies", "tahini yana sa cholesterol", "tahini" cutarwa" tambayoyi za a amsa.
Menene ma'anar tahini?
Tahini, soyayye da ƙasa sesame miya ce da aka yi da tsaba. Ana amfani da ita a cikin jita-jita na gargajiya na Asiya, Gabas ta Tsakiya da Afirka. Yana da wani m sashi.
Baya ga wadataccen abinci mai gina jiki, yana ba da fa'idodi da yawa kamar kare lafiyar zuciya, rage kumburi da yuwuwar cutar kansa.
Tahini iri-iri
Irin TahiniYawancin su ana yin su ne daga tsaban sesame mai launin fari ko haske, mai kama da launi da rubutu zuwa man gyada. Amma akwai kuma baki tahini. baki tahiniAnyi shi daga tsaban sesame baƙar fata kuma yana da duhu, ɗanɗano mai tsanani.
Tahini Nutrition Value-Kalori
Kalori abun ciki Duk da haka, yana da yawa a cikin fiber, furotin da nau'in mahimmancin bitamin da ma'adanai. cokali daya (gram 15) abun ciki shine kamar haka:
Calories: 89
Protein: gram 3
Carbohydrates: 3 grams
Fat: 8 grams
Fiber: 2 grams
Copper: 27% na Darajar Kullum (DV)
Selenium: 9% na DV
Phosphorus: 9% na DV
Iron: 7% na DV
Zinc: 6% na DV
Calcium: 5% na DV
Thiamine: 13% na DV
Vitamin B6: 11% na DV
Manganese: 11% na DV
Tahini Carbohydrate Darajar
Akwai nau'ikan carbohydrates daban-daban guda biyu. Wasu daga cikin carbohydrates a cikinsa akwai fiber. Fiber ba wai kawai yana kula da lafiyar narkewar abinci ba, har ma yana daidaita cholesterol na jini kuma yana ƙara jin daɗin ci bayan cin abinci.
Mafi yawan kitsen da ke cikinsa shine kitse mai yawa (gram 3.2), wanda ake la'akari da kitsen "mai kyau". Polyunsaturated fats Yawanci yana da ruwa a zafin jiki kuma yana kare lafiyar zuciya.
Akwai nau'i biyu na polyunsaturated fatty acid (PUFA) da tahini ya hada da duka biyun. Daya daga cikin wadannan Omega 3 fatty acid α-linolenic acid (ALA). Daya kuma shine linoleic acid, wanda shine mai omega 6.
tahiniHakanan yana da ɗanɗano kaɗan (gram 1 kaɗai) na cikakken mai. Cikakkun kitse suna haɓaka matakan LDL cholesterol, don haka masana kiwon lafiya sun ba da shawarar kada a ci waɗannan kitse.
Tahini Protein
1 tablespoons protein abun ciki na tahini Yana da 3 grams.
Tahini Vitamins da Minerals
Tahini yana da kyau musamman Copper tushe, baƙin ƙarfe shaYana da ma'adinai da ake bukata don samuwar jini da hawan jini.
Har ila yau yana da wadata a cikin selenium, ma'adinan da ke taimakawa wajen rage kumburi da kuma taka rawa wajen kiyaye rigakafi da lafiyar kashi. Hakanan yana da yawa a cikin thiamine (bitamin B1) da bitamin B6, waɗanda ke da mahimmanci don samar da kuzari.
tahiniYa ƙunshi antioxidants da ake kira lignans, waɗanda ke taimakawa hana lalacewar radical kyauta a cikin jiki da rage haɗarin cututtuka.
Free radicals sune mahadi marasa ƙarfi. Lokacin da suke da girma a cikin jiki, suna iya lalata kyallen takarda kuma suna haifar da ci gaba da cututtuka irin su ciwon sukari na 2, cututtukan zuciya da wasu cututtuka.
Menene Fa'idodin Tahini?
Tashin cholesterol
sesame tsaba Yin amfani da shi yana rage haɗarin wasu cututtuka, kamar nau'in ciwon sukari na 2 da cututtukan zuciya. Yana rage haɗarin cututtukan zuciya, gami da babban cholesterol da matakan triglyceride.
A cikin binciken da aka yi na mutane 50 masu fama da ciwon gwiwa na gwiwa, waɗanda suka sha cokali 3 (gram 40) na tsaba a kowace rana sun sami raguwar matakan cholesterol sosai, idan aka kwatanta da rukunin placebo.
Wani bincike na mako 2 na mutane 41 masu fama da ciwon sukari na 6 sun sami cokali 2 don karin kumallo. tahini (gram 28) tare da waɗanda ba su yi ba, kuma sun gano cewa waɗanda suka ci suna da ƙananan matakan triglyceride.
Bugu da kari, abun ciki na tahinikamar in monounsaturated fats Yin amfani da shi yana rage haɗarin kamuwa da ciwon sukari na 2.
Yana da kaddarorin antibacterial
tahini kuma 'ya'yan sesame suna da Properties na kashe kwayoyin cuta saboda karfi da antioxidants da suke dauke da su.
Wani bincike da aka yi a beraye ya nuna cewa man sesame ya taimaka wajen warkar da raunuka. Masu bincike sun danganta hakan ga sinadarin antioxidants da ke cikin sisin.
Ya ƙunshi mahadi masu hana kumburi
tahiniWasu mahadi a cikin abun ciki suna da anti-mai kumburi sosai. Kodayake ƙumburi na ɗan gajeren lokaci shine amsawar lafiya da al'ada ga rauni, kumburi na yau da kullun yana da lahani ga lafiya.
Nazarin dabba sun gano cewa antioxidants a cikin sesame na iya rage kumburi da zafi da ke hade da rauni, cututtukan huhu, da cututtukan cututtuka na rheumatoid.
A cikin binciken tube, an bayyana cewa abubuwan da ake amfani da su na sesame suna kare kwakwalwar dan adam da kwayoyin jijiyoyi daga lahani mara kyau.
Sesame antioxidants na iya ketare shingen jini-kwakwalwa, wanda ke nufin za su iya barin magudanar jini kuma kai tsaye suna shafar kwakwalwa da tsarin juyayi na tsakiya.
Wani binciken dabba ya nuna cewa maganin antioxidants na sesame zai iya taimakawa wajen hana samuwar beta amyloid plaques a cikin kwakwalwa wanda ke da alamun cutar Alzheimer.
Yana da tasirin anticancer
Sesame tsaba ana bincikar illar cutar kansa. Wasu nazarin bututu sun nuna cewa maganin antioxidants na sesame yana haifar da mutuwar hanji, huhu, hanta da kuma ciwon nono.
Sesamin da sesamol, antioxidants guda biyu a cikin 'ya'yan sesame, an yi nazari sosai don yuwuwar rigakafin cutar kansa.
Dukansu suna iya haɓaka mutuwar ƙwayoyin cutar kansa da jinkirin haɓakar ƙari. Har ila yau ana tunanin kare jiki daga lalacewa mai lalacewa, wanda ke rage hadarin ciwon daji.
Yana kare ayyukan hanta da koda
tahiniya ƙunshi mahadi waɗanda zasu taimaka kare hanta da koda daga lalacewa. Wadannan gabobin ne ke da alhakin cire guba da datti daga jiki.
Wani bincike da aka yi kan mutane 2 masu fama da ciwon suga na 46, ya nuna cewa wadanda suka sha man sesame na tsawon kwanaki 90 sun inganta aikin koda da hanta, idan aka kwatanta da kungiyar da ke kula da su.
Wani binciken rodents ya gano cewa shan irin sesame yana tallafawa aikin hanta. Ya kara ƙona kitse da rage yawan mai a cikin hanta.
Yana ƙarfafa kwakwalwa
tahini Yana cike da lafiyayyen omega 3 da omega 6 fatty acid. Wadannan fatty acid suna hanzarta haɓakar kyallen jijiyoyi a cikin jiki, wanda ke taimakawa inganta lafiyar kwakwalwa.
Hakanan yana taimakawa rage ci gaban cutar Alzheimer. Lokacin da aka cinye omega 3, ƙarfin tunani da ƙwaƙwalwa suna ƙaruwa. Manganese yana inganta ayyukan jijiyoyi da kwakwalwa.
Yana ba da antioxidants
tahiniƊaya daga cikin ma'adanai masu mahimmanci da aka karɓa daga jan karfe shine jan karfe. An san shi don ikonsa don rage zafi da rage kumburi. Yana da kaddarorin anti-mai kumburi waɗanda ke da tasiri wajen magance alamun cututtukan cututtukan fata. Hakanan yana taimakawa wajen faɗaɗa hanyoyin iska a cikin masu ciwon asma.
Enzymes a cikin tsarin rigakafi kuma suna taimakawa jan ƙarfe yana amfana daga abubuwan da ke cikin antioxidant. Hakanan man zaitun yana ƙunshe da phytonutrients waɗanda ke hana lalacewar hanta ta hanyar oxidation.
Yana goyan bayan tsarin rigakafi
tahini yana da sinadirai masu mahimmanci guda huɗu - baƙin ƙarfe, selenium, zinc da jan karfe. Waɗannan suna ba da tallafin tsarin rigakafi da ake buƙata. Iron da jan ƙarfe suna cikin enzymes waɗanda ke ba da tallafi ga tsarin rigakafi kuma suna taimakawa wajen samar da farin jini.
Zinc yana taimakawa wajen haɓakar ƙwayoyin farin jini kuma yana taimakawa a cikin aikinsu na lalata ƙwayoyin cuta. Selenium ba wai kawai yana tallafawa enzymes wajen aiwatar da ayyukansu ba, gami da samar da antioxidants da ƙwayoyin rigakafi, amma kuma yana taimakawa tsarin rigakafi yayi aiki da kyau. Tare da cokali 1 na tahini, za ku sami kashi 9 zuwa 12 na shawarar yau da kullun na ƙarfe, selenium, da zinc.
Lafiyar kashi
tahini Yana kare lafiyar kashi tare da babban abun ciki na magnesium. Samun isasshen magnesium yana da alaƙa da girman ƙasusuwan kashi kuma yana da tasiri wajen rage haɗarin osteoporosis a cikin matan da suka shude.
Binciken binciken da aka samu ya nuna cewa magnesium na iya kara yawan ma'adinan kashi a cikin wuyansa da kwatangwalo.
Amfanin tahini ga fata
Sesame tushen tushen amino acid, bitamin E, B bitamin, gano ma'adanai da fatty acid wadanda ke taimakawa wajen farfado da kwayoyin fata da kuma hana alamun tsufa.
An yi amfani da man sesame tsawon dubban shekaru don magance raunukan fata, konewa, hankali, da bushewa. Yana da na halitta antibacterial da antifungal wakili. Wannan yana nufin yana kashe ƙwayoyin cuta waɗanda zasu iya toshe pores. Kitse masu lafiya sune mabuɗin ga lafiyar fata gaba ɗaya saboda ana buƙatar mai don rage kumburi da kiyaye fata.
tahini haka nan, gyara nama da ya lalace da baiwa fata karfinta da karfinta. collagen Har ila yau yana samar da ma'adanai irin su zinc, wanda ya zama dole don samarwa
Yana ƙara sha na gina jiki
Bincike ya nuna cewa 'ya'yan sesame na taimakawa wajen kara yawan sinadarin kariya, masu narkewa kamar su tocopherol, wadanda su ne manyan sinadiran da ke cikin bitamin E da ke taka rawa wajen hana cututtukan da ke da alaka da tsufa dan Adam kamar ciwon daji da cututtukan zuciya.
Lokacin da masu binciken suka gwada illar shan irin sesame a jikin dan adam a cikin kwanaki biyar, sun gano cewa sesame yana kara yawan sinadarin gamma-tocopherol a cikin abubuwan da matsakaicin kashi 19,1 cikin dari.
Gaskiyar cewa sesame yana haifar da high plasma gamma-tocopherol da kuma ƙara yawan bitamin E bioactivity yana nufin cewa yana iya zama tasiri wajen hana kumburi, damuwa na oxidative kuma don haka ci gaba da cututtuka na kullum.
Tahini Harms
Duk da cewa abinci ne mai amfani, akwai kuma wasu abubuwa marasa kyau da ya kamata a sani kuma a yi la'akari da su.
tahinisuna da yawa a cikin omega 6 fatty acids, waɗanda nau'in kitse ne na polyunsaturated. Kodayake jiki yana buƙatar omega 6 fatty acids, yawan amfani da shi na iya haifar da kumburi na kullum. Domin, tahini Wajibi ne a ci abinci mai dauke da omega 6 a matsakaici, kamar
Tahini Allergy
Tunda wasu suna rashin lafiyan tsaban sesame tahini alerji zai iya faruwa kuma. Alamun rashin lafiyar Tahini Zai iya bambanta daga mai sauƙi zuwa mai tsanani kuma yana iya haɗawa da wahalar numfashi, itching a kusa da baki, da alamun anaphylaxis. Idan kana rashin lafiyan tsaban sesame tahininisanci daga
Cokali 1-2 na mai mai laushi, kamar avocado ko man zaitun
Shiri
– A cikin babban kasko, sai a gasa ‘ya’yan sesame akan matsakaicin wuta har sai launin ruwan zinari. Cire daga wuta kuma bari sanyi.
– A cikin injin sarrafa abinci, a niƙa tsaban sesame. A hankali a zubar da mai har sai manna ya kai daidaiton da kuke so.
A ina ake amfani da tahini kuma me ake ci da shi?
tahini Yana da yawa kuma ana iya amfani dashi ta hanyoyi daban-daban. Ana yada shi akan burodin da aka gasa kuma a sanya shi a cikin pita. Ana kuma amfani da ita wajen shirya miya mai tsami ta hanyar hada shi da man zaitun, ruwan lemun tsami da kayan yaji.
A madadin, gwada tsomawa da cin kayan lambu kamar karas, barkono, cucumbers ko sandunan seleri don abinci mai lafiyayye.
tahiniHakanan yana ƙara ɗanɗano daban-daban ga kayan zaki kamar burodin da aka toya, kukis da biredi. Abubuwan da ya fi dacewa da shi shine molasses. Tahini da molasses Za a iya hada shi a ci don karin kumallo ko ƙara shi a cikin kayan zaki.
Yaya tsawon lokacin tahini?
Ko da yake tsaba na sesame suna da tsawon rai na rayuwa, abu ɗaya tahini ba za a iya cewa ga tahini Tun da yake yana da madaidaicin rayuwar shiryayye, ba ya lalacewa da sauri. Muddin an adana samfurin yadda ya kamata, babu buƙatar damuwa game da lalacewa.
Tahini Hanya ɗaya don tsawaita rayuwar rairayi ita ce amfani da akwati mara iska. Yana da matukar damuwa ga canjin yanayin zafi.
Yakamata a ajiye shi a wuri mai sanyi da bushewa, nesa da yanayin zafi da danshi. Wannan samfurin kuma yana da saukin kamuwa da ƙira, don haka koyaushe kashe samfurin bayan kowane amfani don kyakkyawan sakamako.
Yaya ake adana tahini?
tahini Ana iya adana shi a cikin kayan abinci ko a cikin firiji. rufe, ba a buɗe ba tahini an fi adana kwalabe a cikin kantin kayan abinci. tahini Da zarar an buɗe akwati, yana da kyau a adana samfurin a cikin firiji don tsawaita rayuwar sa. Wannan kuma ya shafi tahini yana gabatowa ranar karewa. Sanyaya yana jinkirta lalacewar abubuwan da aka gyara.
Na gida tahiniajiye shi a cikin firiji. Na gida tahiniAkwai haɗari mafi girma na tabarbarewa saboda babu abubuwan adanawa a ciki. Yi amfani da kwandon iska don wannan.
Lokacin da aka adana a cikin cellar, ana adana kwalabe na tahini da ba a buɗe ba har tsawon watanni 4-6. Ana iya adana shi a cikin firiji don shekara guda. Na gida tahinin ku Yana da ɗan gajeren rayuwar ajiya. Zai tsaya a cikin firiji na tsawon watanni 5 zuwa 7 kawai.
A sakamakon haka;
tahiniAna yin shi da gasasshen tsaban sesame da ƙasa. Yana da wadataccen sinadirai masu mahimmanci kamar fiber, protein, jan karfe, phosphorus da selenium kuma yana rage haɗarin cututtukan zuciya da kumburi.
Abu ne mai mahimmanci kuma mai sauƙin amfani.
tahinimiya ne mai gina jiki wanda ya ƙunshi ƙarfi antioxidants da lafiyayyen kitse, da kuma bitamin da ma'adanai iri-iri. Ana iya yin shi kawai a gida ta amfani da abubuwa biyu kawai.
