Tahini, humus Ndizomwe zimagwiritsidwa ntchito pazakudya zodziwika bwino padziko lonse lapansi monga halva ndi halva. Ili ndi mawonekedwe osalala ndipo imakondedwa chifukwa cha kukoma kwake kokoma. Ichi ndi chimodzi mwazakudya zomwe ziyenera kukhala m'khitchini iliyonse chifukwa zimakhala ndi zakudya zopatsa thanzi.
Amagwiritsidwa ntchito kwambiri m'zakudya zambiri padziko lonse lapansi, makamaka ku Mediterranean ndi Asia zakudya. Kupatula kukhala chinthu chomwe amakonda kukhitchini, chimakhalanso chothandiza paumoyo.
m'nkhani "Kodi ubwino wa tahini", "tahini imathandiza chiyani", "kodi tahini imawonjezera kuthamanga kwa magazi", "tahini ndi yabwino kwa reflux", "kodi tahini imayambitsa ziwengo", "kodi tahini imayambitsa cholesterol", "tahini" zovulaza" mafunso ayankhidwa.
Kodi tahini amatanthauza chiyani?
Tahini, yokazinga ndi pansi zitsamba Ndi msuzi wopangidwa kuchokera ku njere. Amagwiritsidwa ntchito pazakudya zachikhalidwe zaku Asia, Middle East ndi Africa. Ndi zinthu zosiyanasiyana.
Kuphatikiza pa zakudya zopatsa thanzi, zimapereka zabwino zambiri monga kuteteza thanzi la mtima, kuchepetsa kutupa ndi zotsatira zolimbana ndi khansa.
Mitundu ya Tahini
Mitundu ya TahiniAmbiri amapangidwa kuchokera ku nthanga zoyera kapena zopepuka za sesame, zofanana ndi mtundu ndi mawonekedwe a batala la peanut. Koma palinso black tahini. wakuda tahiniAmapangidwa kuchokera ku nthangala zakuda za sesame ndipo ali ndi kukoma kwakuda, kwambiri.
Tahini Nutrition Value-Calories
Tahini kalori Komabe, imakhala ndi fiber, mapuloteni komanso mavitamini ndi minerals osiyanasiyana. Supuni imodzi (15 g) tahini zili motere:
Zopatsa mphamvu: 89
Mapuloteni: 3 gramu
Zakudya: 3 g
mafuta: 8 g
CHIKWANGWANI: 2 g
Mkuwa: 27% ya Daily Value (DV)
Selenium: 9% ya DV
Phosphorus: 9% ya DV
Iron: 7% ya DV
Zinc: 6% ya DV
Calcium: 5% ya DV
Thiamine: 13% ya DV
Vitamini B6: 11% ya DV
Manganese: 11% ya DV
Mtengo wa Tahini Carbohydrate
Pali mitundu iwiri yosiyana ya chakudya. Zina mwazakudya zomwe zili mmenemo ndi fiber. Fiber sikuti imangosunga thanzi la m'mimba, komanso imayang'anira cholesterol yamagazi ndikuwonjezera kumva kukhuta mutadya.
Mtundu wina wa ma carbohydrate ndi wowuma. Wowuma ndi gwero labwino lamphamvu la thupi.
Mtengo wapatali wa magawo Tahini
Mafuta ambiri omwe ali nawo ndi mafuta a polyunsaturated (3.2 magalamu), omwe amatchedwa "mafuta abwino". Mafuta a polyunsaturated Nthawi zambiri imakhala yamadzimadzi kutentha komanso imateteza thanzi la mtima.
Pali mitundu iwiri ya polyunsaturated fatty acids (PUFA) ndi tahini zikuphatikizapo zonse ziwiri. Chimodzi mwa izi omega 3 mafuta acid α-linolenic asidi (ALA). Wina ndi linoleic acid, omwe ndi omega 6 mafuta.
TahiniLili ndi ma antioxidants otchedwa lignans, omwe amathandiza kupewa kuwonongeka kwa ma free radicals m'thupi komanso kuchepetsa chiopsezo cha matenda.
Ma radicals aulere ndi zinthu zosakhazikika. Zikakhala pamlingo waukulu m'thupi, zimatha kuwononga minyewa ndikuyambitsa matenda monga mtundu wa 2 shuga, matenda amtima, ndi khansa zina.
Kodi Ubwino wa Tahini Ndi Chiyani?
Kuchepetsa cholesterol
nthangala za sesame Kudya kumachepetsa chiopsezo cha matenda ena, monga matenda a shuga a 2 ndi matenda a mtima. Amachepetsa chiopsezo cha matenda a mtima, kuphatikizapo kuchuluka kwa cholesterol ndi triglyceride.
Pakafukufuku wa anthu 50 omwe ali ndi nyamakazi ya bondo, omwe amadya masupuni atatu (3 magalamu) a nthangala za sesame tsiku lililonse anali ndi cholesterol yotsika kwambiri, poyerekeza ndi gulu la placebo.
Kafukufuku wina wa milungu 2 wa anthu 41 omwe ali ndi matenda a shuga amtundu wa 6 adapeza masupuni awiri a chakudya cham'mawa. tahini (28 magalamu) motsutsana ndi omwe sanadye, ndipo adapeza kuti omwe adadya anali ndi ma triglyceride otsika kwambiri.
Kuphatikiza apo, zomwe zili mu tahiningati mu mafuta a monounsaturated Kudya kumachepetsa chiopsezo chokhala ndi matenda amtundu wa 2.
Ali ndi antibacterial properties
Tahini ndipo nthangala za sesame zimakhala ndi antibacterial properties chifukwa cha antioxidants amphamvu omwe ali nawo.
Kafukufuku wina wa makoswe adawonetsa kuti mafuta a sesame amachiritsa mabala. Ofufuza anena izi chifukwa cha antioxidants mu sesame.
Kafukufuku wa zinyama apeza kuti antioxidants mu sesame amatha kuthetsa kutupa ndi ululu wokhudzana ndi kuvulala, matenda a m'mapapo, ndi nyamakazi ya nyamakazi.
Kumalimbitsa chapakati mantha dongosolo
Tahinilili ndi mankhwala omwe angapangitse thanzi laubongo ndikuchepetsa chiopsezo chokhala ndi matenda a neurodegenerative monga dementia.
M'maphunziro a chubu, zanenedwa kuti zigawo za mbewu za sesame zimateteza ubongo wa munthu ndi ma cell a mitsempha kuti asawonongeke.
Ma antioxidants a Sesame amatha kuwoloka chotchinga chamagazi-ubongo, zomwe zikutanthauza kuti amatha kuchoka m'magazi ndikukhudza mwachindunji ubongo ndi dongosolo lapakati lamanjenje.
Kafukufuku wa nyama akuwonetsa kuti sesame antioxidants ingathandize kupewa mapangidwe a beta amyloid plaques muubongo omwe ali ndi matenda a Alzheimer's.
Imakhala ndi anticancer
Mbeu za Sesame akufufuzidwa za zotsatira zake zotsutsana ndi khansa. Kafukufuku wina wamachubu awonetsa kuti sesame antioxidants imayambitsa kufa kwa m'matumbo, mapapo, chiwindi ndi ma cell a khansa ya m'mawere.
Sesamin ndi sesamol, ma antioxidants awiri mu nthanga za sesame, adaphunziridwa mozama kuti athe kuthana ndi khansa.
Onsewa amatha kulimbikitsa kufa kwa maselo a khansa ndikuchepetsa kukula kwa chotupa. Amaganiziridwanso kuti amateteza thupi kuti lisawonongeke, zomwe zimachepetsa chiopsezo cha khansa.
Kuteteza chiwindi ndi impso ntchito
Tahinilili ndi mankhwala omwe angathandize kuteteza chiwindi ndi impso kuti zisawonongeke. Ziwalo zimenezi ndi udindo kuchotsa poizoni ndi zinyalala m'thupi.
Kafukufuku wa anthu 2 omwe ali ndi matenda a shuga amtundu wa 46 adapeza kuti omwe amadya mafuta a sesame kwa masiku 90 adasintha ntchito ya impso ndi chiwindi, poyerekeza ndi gulu lolamulira.
Zimathandizanso kuchepetsa kukula kwa matenda a Alzheimer's. Omega 3 ikadyedwa, mphamvu yoganiza ndi kukumbukira zimakula. Manganese amawonjezera ntchito za ubongo ndi mitsempha.
Amapereka ma antioxidants
TahiniMmodzi mwa mchere wofunika kwambiri wotengedwa mkuwa ndi mkuwa. Amadziwika kuti amatha kuthetsa ululu komanso kuchepetsa kutupa. Lili ndi anti-inflammatory properties zomwe zimathandiza pochiza zizindikiro za nyamakazi ya nyamakazi. Zimathandiziranso kukulitsa njira za mpweya kwa odwala mphumu.
Ma enzymes mu chitetezo chamthupi amathandizanso mkuwa kupindula ndi ma antioxidant ake. Phala la Sesame limakhalanso ndi ma phytonutrients omwe amalepheretsa kuwonongeka kwa chiwindi chifukwa cha okosijeni.
Imathandizira chitetezo cha mthupi
Tahini ali ndi michere inayi yofunika - iron, selenium, zinki ndi mkuwa. Izi zimapereka chithandizo chomwe chitetezo chamthupi chimafunikira. Iron ndi mkuwa zimaphatikizidwa m'ma enzyme omwe amathandizira chitetezo cha mthupi komanso amathandizira kupanga maselo oyera amagazi.
Zinc imathandiza kupanga maselo oyera a magazi ndikuthandizira ntchito yawo yowononga majeremusi. Selenium sikuti imangothandizira ma enzyme pogwira ntchito zawo, kuphatikiza kupanga ma antioxidants ndi ma antibodies, komanso imathandizira chitetezo chamthupi kugwira ntchito bwino. Ndi supuni imodzi ya tahini, mudzapeza 1 mpaka 9 peresenti ya zakudya zovomerezeka za tsiku ndi tsiku za iron, selenium, ndi zinki.
Thanzi la mafupa
Tahini Imateteza thanzi la mafupa ndi kuchuluka kwake kwa magnesium. Kudya kwa magnesiamu kokwanira kumayenderana ndi kuchulukitsidwa kwa mafupa ambiri ndipo kwakhala kothandiza kuchepetsa chiopsezo cha matenda osteoporosis mwa amayi omwe ali ndi vuto losiya kusamba.
Ndemanga ya maphunziro omwe alipo adawonetsa kuti magnesium imatha kuwonjezera kuchuluka kwa mchere m'khosi ndi m'chiuno.
Ubwino wa tahini pakhungu
Mbeu za Sesame ndi gwero labwino la amino acid, vitamini E, mavitamini B, kufufuza mchere ndi mafuta acids omwe amathandiza kutsitsimuka kwa khungu komanso kupewa zizindikiro za ukalamba msanga.
Mafuta a Sesame akhala akugwiritsidwa ntchito kwa zaka masauzande ambiri pochiza zilonda zapakhungu, zopsereza, zowuma komanso zowuma. Ndi mankhwala achilengedwe a antibacterial ndi antifungal. Izi zikutanthauza kuti amapha mabakiteriya omwe amatha kutseka pores. Mafuta abwino ndi ofunika kwambiri pa thanzi la khungu chifukwa mafuta amafunikira kuti achepetse kutupa komanso kuti khungu likhale lopanda madzi.
Kafukufuku wapeza kuti nthangala za sesame zimathandiza kuonjezera kuyamwa kwa mankhwala otetezera, osungunuka ndi mafuta monga tocopherol, omwe ndi zakudya zazikulu za vitamini E zomwe zimathandiza kupewa matenda okhudzana ndi ukalamba monga khansa ndi matenda a mtima.
Ofufuzawo atayesa zotsatira za kumwa kwa mbewu za sesame mwa anthu kwa masiku asanu, adapeza kuti sesame idachulukitsa kwambiri serum gamma-tocopherol m'maphunzirowa ndi avareji ya 19,1 peresenti.
Mfundo yakuti sesame imapangitsa kuti plasma ya gamma-tocopherol ikhale yochuluka komanso kuwonjezeka kwa vitamini E bioactivity kumatanthauza kuti ikhoza kukhala yothandiza popewa kutupa, kupsinjika kwa okosijeni komanso kukula kwa matenda aakulu.
Tahiniali ochuluka mu omega 6 fatty acids, omwe ndi mtundu wa mafuta a polyunsaturated. Ngakhale kuti thupi limafunikira omega 6 fatty acids, kumwa kwambiri kungayambitse kutupa kosatha. Chifukwa, tahini Ndikofunikira kudya zakudya zomwe zili ndi omega 6 moyenera, monga
Tahini Allergy
Popeza anthu ena amadana ndi nthangala za sesame tahini ziwengo zithanso kuchitika. Tahini ziwengo zizindikiro Zitha kukhala zofatsa mpaka zovuta kwambiri ndipo zingaphatikizepo kupuma movutikira, kuyabwa pakamwa, ndi zizindikiro za anaphylaxis. Ngati matupi awo sagwirizana ndi nthangala za sesame tahinikhalani kutali ndi
Kodi tahini amagwiritsidwa ntchito kuti ndipo amadyedwa ndi chiyani?
Tahini Ndiwosinthasintha ndipo angagwiritsidwe ntchito m'njira zosiyanasiyana. Amayalidwa pa mkate wokazinga ndikuyikidwa mu pita. Amagwiritsidwanso ntchito pokonzekera kuvala saladi yokoma posakaniza ndi mafuta a azitona, madzi a mandimu ndi zonunkhira.
Kapenanso, yesani kuviika ndi kudya masamba monga kaloti, tsabola, nkhaka kapena timitengo ta udzu winawake kuti mudye chakudya chopatsa thanzi.
TahiniImawonjezeranso kukoma kosiyana ku zokometsera monga buledi wowotcha, makeke ndi makeke. Chosakaniza chomwe chimagwirizana bwino ndi molasses. Tahini ndi molasses Mukhoza kusakaniza ndi kudya chakudya cham'mawa kapena kuwonjezera pa mchere.
Kodi tahini imatha nthawi yayitali bwanji?
Ngakhale nthangala za sesame zimakhala ndi moyo wautali wautali, chinthu chomwecho tahini sizinganenedwe Tahini Popeza ili ndi moyo wa alumali wololera, sichiwonongeka msanga. Malingana ngati mankhwalawa asungidwa bwino, palibe chifukwa chodera nkhawa za kuwonongeka.
Tahini Njira imodzi yotalikitsira moyo wa alumali ndiyo kugwiritsa ntchito chidebe chopanda mpweya. Zimakhudzidwa kwambiri ndi kusintha kwa kutentha.
Iyenera kusungidwa pamalo ozizira ndi owuma, kutali ndi kutentha ndi chinyezi. Chogulitsachi chimakhalanso ndi nkhungu, choncho nthawi zonse muzimitsa mankhwalawa mukamagwiritsa ntchito zotsatira zabwino.
Kodi tahini imasungidwa bwanji?
Tahini Ikhoza kusungidwa mu pantry kapena mufiriji. chotsekedwa, chosatsegulidwa tahini mabotolo amasungidwa bwino mu pantry. Tahini Chidebecho chikatsegulidwa, ndi bwino kusunga mankhwalawo mufiriji kuti awonjezere moyo wake wa alumali. Izi zikugwiranso ntchito ku tahini ikuyandikira tsiku lake lotha ntchito. Kuzizira kumachedwetsa kuwonongeka kwa zigawo.
Akasungidwa m'chipinda chapansi pa nyumba, mabotolo a tahini osatsegulidwa amasungidwa kwa miyezi 4-6. Ikhoza kusungidwa mufiriji kwa chaka. Zopangira kunyumba tahini wanu Ili ndi moyo wamfupi kwambiri wosungira. Ingokhala m'firiji kwa miyezi 5 mpaka 7.
Chifukwa;
TahiniAmapangidwa kuchokera ku nthangala za sesame zofufuzidwa komanso zogawanika. Lili ndi zakudya zofunika kwambiri monga fiber, mapuloteni, mkuwa, phosphorous ndi selenium ndipo zimachepetsa chiopsezo cha matenda a mtima ndi kutupa.
Ndi gawo losunthika komanso losavuta kugwiritsa ntchito.
Tahinindi msuzi wopatsa thanzi womwe uli ndi ma antioxidants amphamvu komanso mafuta athanzi, komanso mavitamini ndi michere yosiyanasiyana. Itha kupangidwa kunyumba kokha pogwiritsa ntchito zinthu ziwiri zokha.
