Kodi Ubwino Wa Sesame, Zowopsa, Ndi Zakudya Zotani?

Sesame, "Chinsinsi cha Sesame" Ndikambewu kakang'ono kwambiri kamene kamamera m'khungwa la zomera.

chomera cha sesameTsinde la mbewu limapatsa mbewuzo mtundu wagolide-bulauni. Mbeu zomangika zimakhala zoyera, zofiirira zikawotchedwa.

Ubwino wa sesame Zina mwa izo ndi chitetezo ku matenda a mtima, shuga, ndi nyamakazi. Komanso, unali ndi ubwino wambiri pa thanzi.

Kodi mtengo wa sesame ndi wotani?

Supuni 1 (pafupifupi magalamu asanu ndi anayi) zakudya zili mu sesame zili motere:

• 51.6 kcal
• 2.1 magalamu a chakudya
• 1,6 gramu mapuloteni
• 4.5 magalamu a mafuta
• 1.1 magalamu a fiber fiber
• 0,4 milligrams zamkuwa (18 peresenti DV)
• 0,2 milligrams ya manganese (11 peresenti DV)
• 87.8 milligrams ya calcium (9 peresenti DV)
• 31.6 milligrams ya magnesium (8 peresenti DV)
• 1,3 milligrams yachitsulo (7 peresenti DV)
• 56.6 milligrams ya phosphorous (6 peresenti DV)
• 0.7 milligrams ya zinc (5 peresenti DV)
• 0.1 milligrams ya thiamine (5 peresenti DV)
• 0.1 milligrams ya vitamini B6 (4 peresenti DV)

Kuwonjezera pa zakudya zomwe zatchulidwa pamwambapa, zochepa niacinMulinso folate, riboflavin, selenium ndi potaziyamu.

Kodi Ubwino wa Sesame Ndi Chiyani?

wolemera mu fiber

• Supuni zitatu (30 g) zitsambaAmapereka 3,5 magalamu a fiber. 
• Fiber imathandizira kagayidwe kachakudya. Imathandiza kuchepetsa chiopsezo cha matenda a mtima, khansa, kunenepa kwambiri komanso mtundu wa 2 shuga.

Wolemera mu antioxidants

• maphunziro a nyama ndi anthu, kudya sesameamasonyeza kuti akhoza kuonjezera kuchuluka kwa okwana antioxidant ntchito m'magazi.
• Antioxidants amathandizira kuthana ndi kupsinjika kwa okosijeni. Kupsinjika kwa okosijeni ndi machitidwe omwe amatha kuwononga maselo ndikuwonjezera chiopsezo cha matenda ambiri osatha.

Amachepetsa cholesterol ndi triglycerides

• cholesterol yochuluka ve triglyceridesndi chiopsezo chachikulu cha matenda a mtima. 
• Malinga ndi maphunziro ena, nthawi zonse kudya sesameAmathandizira kuchepetsa cholesterol ndi triglycerides.

Gwero la mapuloteni a masamba

• XMUMX gramu zitsamba, amapereka pafupifupi 5 magalamu a mapuloteni. 
• Mapuloteni ndi ofunikira pa thanzi chifukwa amathandiza kumanga chirichonse kuchokera ku minofu kupita ku mahomoni.

amachepetsa kuthamanga kwa magazi

• Matenda oopsa; Ndikofunikira kwambiri pachiwopsezo cha matenda amtima ndi sitiroko. 
• Sesameali ndi magnesium yambiri, yomwe imathandiza kuchepetsa kuthamanga kwa magazi.
• Imalepheretsa kuchulukirachulukira m'mitsempha yamagazi ndikusunga kuthamanga kwa magazi.

Phindu la thanzi la mafupa

• Sesame; Lili ndi zakudya zambiri zomwe zimalimbitsa mafupa, monga calcium. Komabe oxalate ndi antinutrients, omwe ndi mankhwala achilengedwe monga phytates, omwe amachepetsa kuyamwa kwa mchere.
• Kuchepetsa zotsatira za mankhwalawa zitsambaIyenera kugwiritsidwa ntchito pokazinga.

Amachepetsa kutupa

• nthangala za sesamekulimbana ndi kutupa. 
• Kutupa kwa nthawi yayitali, kutsika kwapang'onopang'ono kumayambitsa matenda ambiri, kuphatikizapo kunenepa kwambiri, khansa, mtima ndi impso. 
• SesameMphamvu yake yotsutsa-kutupa ndi chifukwa cha sesamin pawiri ndi mafuta ake.

Imasinthasintha shuga m'magazi

• SesameNdiwochepa muzakudya zama carbohydrate, zomanga thupi zambiri komanso mafuta athanzi. Ndi mbali iyi, imathandizira kuwongolera shuga m'magazi.
• Kuphatikiza apo, ili ndi pinoresinol, chigawo chomwe chingathandize kuwongolera shuga m'magazi mwa kuletsa zochita za enzyme maltase.

Imathandizira chitetezo chokwanira

• SesameNdi gwero la zakudya monga zinki, selenium, mkuwa, chitsulo, vitamini B6 ndi vitamini E, zomwe ndizofunikira kuti chitetezo cha mthupi chitetezeke.
• Mwachitsanzo, thupi limafunikira zinc kuti lipange ndi kuyambitsa maselo oyera a magazi omwe amazindikira ndi kuwononga tizilombo toyambitsa matenda. wofatsa mpaka pakati kusowa kwa zinc Zingathenso kusokoneza ntchito ya chitetezo cha mthupi.

Amachotsa ululu wa osteoarthritis

• Osteoarthritis ndiyo yomwe imayambitsa kupweteka kwamagulu ndipo imakhudza mawondo. Zinthu zambiri zimakhudza nyamakazi, monga kutupa ndi kuwonongeka kwa okosijeni ku chichereŵechereŵe chomwe chimayambitsa kutupa pamodzi.
• SesameSesamin, mankhwala omwe amapezeka mumkungudza, ali ndi anti-yotupa komanso antioxidant zotsatira zomwe zingateteze chichereŵechereŵe.

Thanzi la chithokomiro

• SesameNdi gwero labwino la selenium. Mcherewu umagwira ntchito yofunika kwambiri popanga mahomoni a chithokomiro.
• Kuphatikiza apo, ndi gwero labwino la iron, mkuwa, zinc ndi vitamini B6. Zimathandizira kupanga mahomoni a chithokomiro ndipo zimapindulitsa pa thanzi la chithokomiro.

Amapereka mahomoni bwino

• ndi phytoestrogenrndi mankhwala zomera ofanana ndi timadzi estrogen ndi zitsamba Ndi gwero labwino la phytoestrogens. 
• Chifukwa chake, kusintha kwa thupi pamene mlingo wa estrogen umatsika panthawiyi zitsambazothandiza akazi.
• Mwachitsanzo, phytoestrogens amathandiza kupewa kutentha ndi zizindikiro zina za msambo.

Kodi zovulaza za sesame ndi ziti?

• Monga zakudya zina, zitsamba Zitha kuyambitsanso kusamvana mwa anthu ena.
• Anthu amene amavutika kugaya mtedza ndi njere, monga ma almond, flaxseed, ndi chia zitsambaMuyenera kusamala mukudya.
• nthangala za sesameimakhala ndi oxalate, yomwe nthawi zambiri imakhala yotetezeka kuti idye m'malo apakati. Komabe, akamadya kwambiri, miyala ya impso ndi zabwino zimaipitsa mkhalidwewo.
• Kuphatikiza apo, omwe ali ndi matenda a Wilson, omwe ndi vuto la majini lomwe limayamba chifukwa cha kuchuluka kwa mkuwa m'chiwindi, zitsambaayenera kukhala kutali.

Kodi sesame imagwiritsidwa ntchito bwanji?

Sesame; Amapereka kukoma ndi kuphwanyidwa kosaoneka bwino kwa zakudya zambiri. Mutha kugwiritsa ntchito mbewuyi motere;

• Kuwaza pa mbatata kapena nkhuku yokazinga.
• Gwiritsani ntchito phala lotentha kapena lozizira.
• Gwiritsani ntchito mkate ndi makeke.
• Kuwaza pa makeke ndi makeke.
• Sakanizani ndi yogurt.
• Onjezerani ku smoothies.
• Gwiritsani ntchito ngati chokongoletsera cha saladi.