Tahini, humus He mea maʻamau ia o nā meaʻai kaulana i ka honua e like me ka halva a me ka halva. He ʻano maʻalahi kona ʻano a makemake ʻia no kona ʻono ʻono. ʻO ia kekahi o nā meaʻai e pono ai i loko o kēlā me kēia lumi kuke no ka mea he mea hoʻonani maikaʻi loa.
Hoʻohana nui ʻia ia i nā kīʻaha he nui a puni ka honua, ʻoi aku hoʻi i ka meaʻai Mediterranean a me ʻAsia. Ma waho aʻe o ka mea i makemake ʻia i loko o ka lumi kuke, pono nō hoʻi ia no ke olakino.
ma ka ʻatikala "He aha nā pōmaikaʻi o ka tahini", "he aha ka maikaʻi o ka tahini", "e hoʻonui ka tahini i ke koko", "ʻoi aku ka maikaʻi o ka tahini no ka reflux", "ʻo ka tahini ke kumu allergies", "kahini ke kumu cholesterol", "ʻo ia ka tahini pōʻino" e pane ʻia nā nīnau.
He aha ke ʻano o ka tahini?
Tahini, palai a lepo Sesame He ʻuala i hana ʻia mai nā hua. Hoʻohana ʻia ia i nā kīʻaha kuʻuna ʻĀsia, Middle East a me ʻApelika. He mea hoʻohui like ʻole.
Ma waho aʻe o kāna meaʻai meaʻai waiwai, hāʻawi ia i nā pono he nui e like me ka pale ʻana i ke olakino o ka naʻau, ka hoʻemi ʻana i ka mumū a me nā hopena hakakā ʻana i ka maʻi kanesa.
Nā ʻano ʻano Tahini
ʻO nā ʻano ʻano TahiniHana ʻia ka hapa nui mai nā kumulāʻau sesame keʻokeʻo a ʻulaʻula paha, e like me ka waihoʻoluʻu a me ke ʻano me ka pata pīni. Akā, he tahini ʻeleʻele kekahi. tahini ʻeleʻeleHana ʻia ia mai nā kumulāʻau sesame ʻeleʻele a ʻoi aku ka ʻeleʻele a ʻoi aku ka ʻono.
Tahini Nutrition Value-Calories
Tahini calories Eia nō naʻe, he kiʻekiʻe ia i ka fiber, protein a me nā ʻano huaora nui a me nā minela. Hoʻokahi punetune (15 grams) maʻiʻo tahini penei:
Kalori: 89
Pūmua: 3 gram
Kāpena: 3 grams
Ka momona: 8 grams
ʻO ka fiber: 2 grams
Ke keleawe: 27% o ka waiwai o kēlā me kēia lā (DV)
Selenium: 9% o ka DV
Phosphorus: 9% o ka DV
Hao: 7% o ka DV
Zinc: 6% o DV
Calcium: 5% o ka DV
Thiamine: 13% o ka DV
Huaola B6: 11% o ka DV
Manganese: 11% o ka DV
ʻO ka Waiwai Kālepa Tahini
ʻElua ʻano ʻano kalapona. ʻO kekahi o nā kalapona i loko o ia mea he fiber. ʻAʻole mālama wale ka fiber i ke olakino digestive, akā hoʻoponopono pū i ka cholesterol koko a hoʻonui i ka manaʻo o ka piha ma hope o ka ʻai ʻana.
ʻO ke ʻano kaʻapona ʻē aʻe he starch. ʻO ka starch kahi kumu maikaʻi o ka ikehu no ke kino.
Waiwai momona o Tahini
ʻO ka hapa nui o ka momona i loko o ia mea he polyunsaturated fats (3.2 grams), i manaʻo ʻia he momona "maikaʻi". Nā momona polyunsaturated He wai maʻamau ma ka lumi wela a mālama i ke olakino o ka naʻau.
ʻElua ʻano o ka polyunsaturated fatty acid (PUFA) a tahini komo nā mea ʻelua. ʻO kekahi o kēia omega 3 ʻakika momona α-linolenic acid (ALA). ʻO ka mea ʻē aʻe he linoleic acid, he ʻaila omega 6.
TahiniHe liʻiliʻi loa ia (1 gram wale nō) o ka momona momona. Hoʻonui ka momona momona i ka pae LDL cholesterol, no laila, ʻōlelo ka poʻe loea olakino ʻaʻole e ʻai i kēia mau momona.
Polokina Tahini
Hoʻokomo 1 ka waiwai protein o ka tahini ʻO 3 grams ia.
ʻO nā huaora a me nā minerala Tahini
He mea maikaʻi loa ʻo Tahini keleawe kumu, hao haoHe mineral trace e pono ai no ka hoʻokumu ʻana i ke koko a me ke kahe koko.
He waiwai hoʻi ia i ka selenium, he mineral e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a hoʻokani i kahi kuleana i ka mālama ʻana i ke olakino a me ke olakino iwi. He kiʻekiʻe nō hoʻi i ka thiamine (huaʻai B1) a me nā huaora B6, he mea nui ia no ka hana ikehu.
TahiniLoaʻa i nā antioxidants i kapa ʻia ʻo lignans, e kōkua i ka pale ʻana i ka hōʻino radical manuahi i ke kino a hoʻemi i ka pilikia o ka maʻi.
ʻO nā radical manuahi nā pūhui paʻa ʻole. Ke loaʻa i nā pae kiʻekiʻe o ke kino, hiki iā lākou ke hōʻino i nā ʻiʻo a alakaʻi i ka ulu ʻana o nā maʻi e like me ka maʻi diabetes type 2, ka maʻi puʻuwai, a me kekahi mau maʻi maʻi.
He aha nā pōmaikaʻi o Tahini?
Tahini cholesterol
hua sesame ʻO ka ʻai ʻana ia mea e hōʻemi i ka pilikia o kekahi mau maʻi, e like me ka maʻi diabetes type 2 a me ka maʻi puʻuwai. Hoʻohaʻahaʻa ia i nā kumu pilikia o ka maʻi puʻuwai, me ka cholesterol kiʻekiʻe a me nā pae triglyceride.
Ma kahi noiʻi o 50 poʻe me ka osteoarthritis kuli, ʻo ka poʻe i ʻai i 3 punetēpē (40 grams) o nā kumulāʻau sesame i kēlā me kēia lā ua emi loa ka pae cholesterol, ke hoʻohālikelike ʻia me ka hui placebo.
ʻO kahi haʻawina hou 2-pule o 41 poʻe me ka maʻi maʻi type 6 i loaʻa he 2 punetēpē no ka ʻaina kakahiaka. tahini (28 grams) me ka poʻe ʻaʻole i ʻai, a ʻike ʻia ʻo ka poʻe i ʻai ia mea he haʻahaʻa haʻahaʻa loa ka pae triglyceride.
Kahi mea hou aʻe, maʻiʻo o ka tahinie like me ka nā momona monounsaturated ʻO ka ʻai ʻana ia mea e hōʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2.
Loaʻa nā waiwai antibacterial
Tahini a he mau mea antibacterial nā hua sesame ma muli o nā antioxidants ikaika i loko o lākou.
Ua hōʻike kekahi haʻawina i nā ʻiole ua kōkua ka aila sesame i ka hoʻōla ʻana i nā ʻeha. Ua kuhikuhi nā mea noiʻi i kēia i nā antioxidants i ka sesame.
Loaʻa nā pūhui anti-inflammatory
TahiniʻO kekahi mau pūhui i loko o ia mea he anti-inflammatory loa. ʻOiai ʻo ka ʻeha pōkole he mea olakino a maʻamau ka pane ʻana i ka hōʻeha, ʻo ka ʻeha mau ka mea e hōʻino ai i ke olakino.
Ua ʻike ʻia nā haʻawina holoholona e hiki i nā antioxidants i ka sesame ke hoʻomaha i ka ʻeha a me ka ʻeha e pili ana i ka hōʻeha, ka maʻi māmā, a me ka maʻi rheumatoid.
Hoʻoikaika i ka ʻōnaehana waena
Tahiniloaʻa nā pūhui e hoʻomaikaʻi ai i ke olakino lolo a hoʻemi i ka pilikia o ka hoʻomohala ʻana i nā maʻi neurodegenerative e like me ka dementia.
Ma nā haʻawina paipu, ua ʻōlelo ʻia ʻo nā ʻano hua sesame e pale i ka lolo o ke kanaka a me nā pūnaewele nerve mai ka pōʻino radical manuahi.
Hiki i nā antioxidants Sesame ke hele i ka pale koko-lolo, ʻo ia hoʻi hiki iā lākou ke haʻalele i ke kahe koko a hoʻopilikia pololei i ka lolo a me ka ʻōnaehana nerve waena.
Hōʻike ʻia kahi noiʻi holoholona e hiki i nā antioxidants sesame ke pale i ka hoʻokumu ʻana o nā pā beta amyloid i loko o ka lolo i ʻike ʻia i ka maʻi o Alzheimer.
Loaʻa nā hopena anticancer
Nā hua sesame ke noiʻi ʻia nei no kāna mau hopena anticancer. Ua hōʻike ʻia kekahi mau haʻawina paipu ʻo ka sesame antioxidants ke kumu o ka make ʻana o ke kolonā, ka māmā, ke ake a me ka maʻi kanesa o ka umauma.
Ua aʻo nui ʻia ʻo Sesamin a me sesamol, ʻelua mau antioxidants i nā kumulāʻau sesame, no ko lākou hiki ke anticancer.
Hiki i nā mea ʻelua ke hāpai i ka make ʻana o nā maʻi maʻi a me ka lohi i ka ulu ʻana o ka maʻi tumora. Ua manaʻo ʻia hoʻi e pale i ke kino mai ka pōʻino radical manuahi, kahi e hōʻemi ai i ka maʻi kanesa.
Mālama i nā hana o ke ake a me ka puʻupaʻa
Tahiniloaʻa nā pūhui e kōkua i ka pale ʻana i ke ake a me nā puʻupaʻa mai ka pōʻino. ʻO kēia mau kino ke kuleana no ka wehe ʻana i nā mea ʻawaʻawa a me nā ʻōpala mai ke kino.
Ua ʻike ʻia kahi noiʻi o 2 poʻe me ka maʻi maʻi type 46 ʻo ka poʻe i ʻai i ka aila sesame no 90 mau lā ua hoʻomaikaʻi i ka hana ʻāʻī a me ka ate, ke hoʻohālikelike ʻia me ka hui hoʻomalu.
Ua ʻike ʻia kahi haʻawina rodent e kākoʻo ana ka hoʻohana ʻana i ka hua sesame i ka hana ate. Ua hoʻonui i ka puhi ʻana i ka momona a hoʻemi i ka hana momona i loko o ke ake.
Hoʻoikaika i ka lolo
Tahini Hoʻopiha ʻia me ka omega 3 a me ka omega 6 momona momona. ʻO kēia mau momona momona ka wikiwiki i ka ulu ʻana o nā ʻiʻo nerve i loko o ke kino, e kōkua ana i ka hoʻomaikaʻi ʻana i ke olakino o ka lolo.
He kōkua nō hoʻi ia e hoʻolohi i ka ulu ʻana o ka maʻi o Alzheimer. Ke pau ka omega 3, hoʻonui ka mana noʻonoʻo a me ka hoʻomanaʻo. Hoʻomaikaʻi ka Manganese i nā hana aʻalolo a me ka lolo.
Hāʻawi i nā antioxidants
TahiniʻO ke keleawe kekahi o nā minerala koʻikoʻi i lawe ʻia mai ke keleawe. Ua ʻike ʻia no kona hiki ke hoʻomaha i ka ʻeha a hoʻemi i ka pehu. Loaʻa iā ia nā waiwai anti-inflammatory i kūpono i ka mālama ʻana i nā hōʻailona o ka rheumatoid arthritis. He kōkua nō hoʻi ia e hoʻomāhuahua i nā alaloa o nā maʻi hānō.
ʻO nā enzyme i loko o ka ʻōnaehana pale e kōkua pū i ka pōmaikaʻi keleawe mai kāna mau waiwai antioxidant. Loaʻa i ka Sesame paste nā phytonutrients e pale ai i ka pōʻino o ka ate ma muli o ka oxidation.
Kākoʻo i ka ʻōnaehana pale
Tahini ʻehā mau meaʻai nui - hao, selenium, zinc a me ke keleawe. Hāʻawi kēia mau mea i ke kākoʻo e pono ai ka ʻōnaehana pale. Hoʻokomo ʻia ka hao a me ke keleawe i loko o nā enzymes e hāʻawi i ke kākoʻo i ka ʻōnaehana pale a kōkua pū i ka hana ʻana o nā keʻokeʻo keʻokeʻo.
Kōkua ʻo Zinc i ka hoʻomohala ʻana o nā keʻokeʻo keʻokeʻo a kōkua i kā lākou hana e luku ai i nā germs. ʻAʻole kākoʻo wale ʻo Selenium i nā enzymes i ka hana ʻana i kā lākou mau kuleana, me ka hana ʻana i nā antioxidants a me nā antibodies, akā kōkua pū kekahi i ka hana ʻana o ka ʻōnaehana pale. Me 1 punetune o ka tahini, e loaʻa iā ʻoe ka 9 a 12 ka nui o ka ʻai i kēlā me kēia lā o ka hao, selenium, a me ka zinc.
Ola kino iwi
Tahini Mālama ia i ke ola o ka iwi me ka nui o ka magnesium. Hoʻopili ʻia ka ʻai ʻana o ka magnesium me ka nui o ka iwi iwi a ua maikaʻi i ka hōʻemi ʻana i ka pilikia o ka osteoporosis i nā wahine postmenopausal.
Ua hōʻike ʻia kahi loiloi o nā haʻawina i loaʻa e hiki i ka magnesium ke hoʻonui i ka nui o ka mineral iwi ma ka ʻāʻī a me nā pūhaka.
Nā pono o ka tahini no ka ʻili
He kumu maikaʻi nā kumulāʻau sesame o nā waikawa amino, nā huaora E, nā huaora B, nā minerala trace a me nā momona momona e kōkua i ka hoʻoulu hou ʻana o ka ʻili a pale i nā hōʻailona mua o ka ʻelemakule.
Ua hoʻohana ʻia ka aila Sesame no nā kaukani mau makahiki e mālama i nā ʻeha ʻili, ke kuni, ka naʻau, a me ka maloʻo. He mea antibacterial maoli a me ka antifungal. ʻO ia ke ʻano o ka pepehi ʻana i ka maʻi bacteria e hiki ke pani i nā pores. ʻO nā momona maikaʻi ke kī i ke olakino o ka ʻili holoʻokoʻa no ka mea pono nā aila e hōʻemi i ka mumū a mālama i ka ʻili.
Tahini ʻo ia hoʻi, ka hoʻoponopono ʻana i ka ʻiʻo i pōʻino a hāʻawi i ka ʻili i kona elasticity a paʻa. kolagena Hāʻawi pū ia i nā minerale e like me ka zinc, pono e hana
Hoʻonui i ka ʻai meaʻai
Ua ʻike nā haʻawina e kōkua ana nā hua sesame i ka hoʻonui ʻana i ka hoʻonui ʻana i nā mea pale, momona-soluble e like me tocopherol, ʻo ia nā meaʻai nui i ka vitamina E e pāʻani ana i ka pale ʻana i nā maʻi e pili ana i ka ʻelemakule e like me ka maʻi kanesa a me ka maʻi puʻuwai.
I ka hoʻāʻo ʻana o nā mea noiʻi i nā hopena o ka hoʻohana ʻana i ka hua sesame i loko o ke kanaka ma kahi o ʻelima mau lā, ua ʻike lākou ua hoʻonui nui ka sesame i nā pae serum gamma-tocopherol i nā kumuhana ma ka awelika o 19,1 pakeneka.
ʻO ka ʻoiaʻiʻo o ka sesame e alakaʻi i ka gamma-tocopherol plasma kiʻekiʻe a me ka hoʻonui ʻana i ka bioactivity vitamin E ʻo ia ka mea hiki ke hana maikaʻi i ka pale ʻana i ka mumū, ke koʻikoʻi oxidative a pēlā e ulu ai ka maʻi maʻi.
Poino o Tahini
ʻOiai he meaʻai pono ia, aia kekahi mau mea maikaʻi ʻole e ʻike a mālama ʻia.
Tahinihe kiʻekiʻe i ka omega 6 fatty acids, he ʻano momona polyunsaturated. ʻOiai pono ke kino i ka omega 6 fatty acids, hiki i ka ʻai nui ke hoʻoulu i ka mumū mau. No ka mea, tahini Pono e ʻai i nā meaʻai i loaʻa ka omega 6 i ka haʻahaʻa, e like me
Allergy Tahini
No ka mea, ua ma'i kekahi poe i ka hua sesame ʻāleʻa tahini hiki no hoi. Nā hōʻailona allergy Tahini Hiki ke ʻano mai ka ʻoluʻolu a hiki i ke koʻikoʻi a loaʻa paha ka pilikia o ka hanu ʻana, ka ʻuʻu a puni ka waha, a me nā hōʻailona o ka anaphylaxis. Inā maʻi ʻoe i nā hua sesame tahininoho kaawale mai
1-2 punetune o ka aila ʻono palupalu, e like me ka avocado a i ʻole ka aila ʻoliva
e hoomakaukau ai
– I loko o kahi ipu nui, e kālua i nā hua sesame ma luna o ka wela a hiki i ka ʻeleʻele gula. Wehe ʻia mai ke ahi a maʻalili.
– I loko o ka mea hana meaʻai, e wili i nā hua sesame. E hoʻoheheʻe mālie me ka ʻaila a hiki i ka paʻi ʻana i kou makemake.
Ma hea kahi i hoʻohana ʻia ai ka tahini a he aha ka mea e ʻai ʻia ai?
Tahini He nui a hiki ke hoʻohana ʻia i nā ʻano like ʻole. Hohola ʻia ma luna o ka palaoa i hoʻomoʻa ʻia a waiho ʻia i loko o ka pita. Hoʻohana ʻia nō hoʻi e hoʻomākaukau i kahi ʻaʻahu salakeke creamy ma ka hui ʻana me ka ʻaila ʻoliva, ka wai lemon a me nā mea ʻala.
ʻO kahi ʻē aʻe, hiki iā ʻoe ke hoʻāʻo i ka ʻū ʻana a me ka ʻai ʻana i nā mea kanu e like me kā kāloti, pepa, kukama a i ʻole lāʻau seleri no ka ʻai maikaʻi.
TahiniHoʻohui pū ia i kahi ʻono ʻokoʻa i nā mea ʻono e like me ka berena kalua, nā kuki a me nā keke. ʻO ka mea hoʻohui maikaʻi loa me ka molasses. Tahini a me ka molasses Hiki iā ʻoe ke hoʻohui a ʻai iā ia no ka ʻaina kakahiaka a i ʻole e hoʻohui i nā mea ʻono.
Pehea ka lōʻihi o ka tahini?
ʻOiai he lōʻihi ke ola o nā hua sesame, ʻo ia ka mea like tahini ʻaʻole hiki ke ʻōlelo ʻia no Tahini No ka mea he ola paʻa kona, ʻaʻole ia e pohō koke. I ka wā e mālama pono ʻia ka huahana, ʻaʻohe pono e hopohopo e pili ana i ka pala.
Tahini ʻO kahi ala e hoʻolōʻihi ai i ke ola o ka mālama ʻana, ʻo ia ka hoʻohana ʻana i ka pahu hau. He mea maʻalahi loa ia i nā loli wela.
Pono e mālama ʻia ma kahi maloʻo a maloʻo, mai kahi wela a me nā kumu wai. Hiki i kēia huahana ke hoʻoheheʻe ʻia, no laila e hoʻohuli mau i ka huahana ma hope o kēlā me kēia hoʻohana no nā hopena maikaʻi loa.
Pehea e mālama ʻia ai ka tahini?
Tahini Hiki ke mālama ʻia i loko o ka pantry a i loko o ka friji. pani, wehe ole ia tahini ʻoi aku ka maikaʻi o ka mālama ʻana i nā ʻōmole i loko o ka hale lole. Tahini Ke wehe ʻia ka pahu, ʻoi aku ka maikaʻi o ka mālama ʻana i ka huahana i loko o ka friji e hoʻolōʻihi i kona ola. Pili pū kēia i ka tahini e kokoke ana i kona lā pau. Hoʻopaneʻe ka hoʻoluʻu i ka pōʻino o nā ʻāpana.
Hana ʻia i ka home tahinie mālama i loko o ka pahu hau. Hana ʻia tahiniʻOi aku ka nui o ka pōʻino no ka mea ʻaʻohe mea mālama i loko. E hoʻohana i kahi pahu hau no kēia.
Ke mālama ʻia i loko o ka waihona, mālama ʻia nā hue tahini i wehe ʻole ʻia no 4-6 mau mahina. Hiki ke mālama ʻia i loko o ka friji no hoʻokahi makahiki. Hana ʻia kou tahini He pōkole loa kona ola mālama. E noho wale ia i loko o ka friji no 5 a 7 mahina.
Ma ka hopena;
TahiniHana ʻia mai nā hua sesame i hoʻopalapala ʻia. He waiwai ia i nā meaʻai koʻikoʻi e like me ka fiber, protein, copper, phosphorus a me selenium a hoʻemi i ka pilikia o ka maʻi puʻuwai a me ka mumū.
He mea maʻalahi a maʻalahi e hoʻohana.
Tahinihe meaʻai meaʻai i loaʻa nā antioxidants ikaika a me nā momona olakino, a me nā ʻano huaora a me nā minela. Hiki ke hana maʻalahi ma ka home me ʻelua mau meaʻai.
