Ndezvipi Zvakanakira, Kukuvadza uye Kukosha Kwekudya kweSesame?

sesame, "Sesame indicum" Imhodzi duku, ine mafuta akawanda inomera mumakwati echirimwa.

sesame chirimwaDzinde rembeu rinopa mhodzi ruvara rwegoridhe-ruvara. Mbeu dzakasungirirwa dzinenge dzakachena-chena, dzichiita shava kana dzagochwa.

Zvakanakira sesame Zvimwe zvacho kuzvidzivirira pahosha yemwoyo, chirwere cheshuga, uye arthritis. Kunze kwezvo, yakanga ine zvikomborero zvakawanda zvoutano.

Chii chinovaka muviri chesesame?

1 tablespoon (anenge mapfumbamwe magiramu) zvinovaka muviri zve sesame zviri sezvinotevera:

• 51.6 macalorie
• 2.1 magiramu emacarbohydrates
• 1,6 gramu mapuroteni
• 4.5 magiramu emafuta
• 1.1 magiramu ezvokudya fiber
• 0,4 milligrams emhangura (18 muzana DV)
• 0,2 milligrams yemanganese (11 muzana DV)
• 87.8 milligrams yecalcium (9 muzana DV)
• 31.6 milligrams ye magnesium (8 muzana DV)
• 1,3 milligrams esimbi (7 muzana DV)
• 56.6 milligrams yephosphorus (6 muzana DV)
• 0.7 milligrams ye zinc (5 muzana DV)
• 0.1 milligrams ye thiamine (5 muzana DV)
• 0.1 milligrams yevhitamini B6 (4 muzana DV)

Mukuwedzera kune zvinovaka muviri zvakanyorwa pamusoro apa, zvishoma niacinIinewo folate, riboflavin, selenium uye potassium.

Ndezvipi Zvakanakira Sesame?

yakapfuma mufiber

• Zvipunu zvitatu (30 gramu) SesameInopa 3,5 magiramu efiber. 
• Fiber inotsigira kugaya hutano. Inoita basa mukuderedza njodzi yechirwere chemoyo, kenza, kufutisa uye Type 2 chirwere cheshuga.

Yakapfuma mune antioxidants

• mhuka uye zvidzidzo zvevanhu, kudya sesameinoratidza kuti inogona kuwedzera huwandu hwehuwandu hwe antioxidant basa muropa.
• Antioxidants inobatsira kurwisa oxidative kusagadzikana. Oxidative stress ndeyekuita kwemakemikari kunogona kukuvadza maseru uye kuwedzera njodzi yezvirwere zvakawanda zvisingaperi.

Inoderedza cholesterol uye triglycerides

• high cholesterol ve triglyceridendiyo ngozi huru yehosha yemwoyo. 
• Maererano nezvimwe zvidzidzo, nguva dzose idya sesameInobatsira kuderedza high cholesterol uye triglycerides.

Vegetable protein source

• 30 gram Sesame, inopa anenge 5 magiramu emapuroteni. 
• Protein yakakosha kune hutano nekuti inobatsira kuvaka zvese kubva kumamhasuru kusvika kumahomoni.

inoderedza BP

• Hypertension; Icho chinhu chakakosha chengozi yechirwere chemoyo uye sitiroko. 
• sesameane magnesium yakawanda, iyo inobatsira kuderedza BP.
• Inodzivirira kuumbwa kweplaque mutsinga uye inochengetedza BP ine hutano.

Bone hutano hunobatsira

• sesame; Yakapfuma mune zvakawanda zvinovaka muviri zvinosimbisa mapfupa, senge calcium. Zvisinei oxalate uye antinutrients, izvo zvinosanganisirwa zvakasikwa senge phytates, izvo zvinoderedza kutorwa kwemaminerari.
• Kudzikamisa mhedzisiro yemakomponi aya SesameInofanira kushandiswa nefrying.

Inoderedza kuzvimba

• sesameinorwisa kuzvimba. 
• Kuzvimba kwenguva refu, kwakaderera-chikamu kunobata basa mune dzakawanda zvisingaperi, kusanganisira kufutisa, kenza, moyo uye chirwere cheitsvo. 
• sesameIyo anti-inflammatory effect inokonzerwa nesamin compound uye mafuta ayo.

Inodzikamisa shuga yeropa

• sesameIyo yakaderera mumakabhohaidhiretsi, yakakwirira mumapuroteni uye ine utano mafuta. Nechinhu ichi, inotsigira kudzora shuga yeropa.
• Pamusoro pezvo, ine pinoresinol, komisheni inogona kubatsira kudzora shuga yeropa nekudzivisa kuita kweiyo digestive enzyme maltase.

Inotsigira immunity

• sesameInobva kune zvinovaka muviri zvakadai se zinc, selenium, mhangura, iron, vhitamini B6 uye vhitamini E, izvo zvakakosha kune immune system.
• Semuenzaniso, muviri unoda zinc kuti ugadzire uye uvhure masero machena eropa anoziva uye kurwisa utachiona hunopinda. munyoro kusvika pakati nepakati zinc kushomeka Inogona kunyange kukanganisa basa rekudzivirira muviri.

Inobvisa marwadzo osteoarthritis

• Osteoarthritis ndiyo inonyanya kukonzera marwadzo emajoini uye inokanganisa mabvi. Zvinhu zvakawanda zvinotora chikamu muArthritis, senge kuzvimba uye kukuvadzwa kweoxidative kune cartilage inokonzera kuzvimba kwemajoini.
• sesameSesamin, komboni inowanikwa mumusidhari, ine anti-kuzvimba uye antioxidant mhedzisiro inogona kuchengetedza cartilage.

Thyroid hutano

• sesameIcho chitubu chakanaka che selenium. Iyi mineral inoita basa rakakosha mukugadzirwa kwehomoni yethyroid.
• Uyezve, inzvimbo yakanaka yesimbi, mhangura, zinc uye vhitamini B6. Inotsigira kugadzirwa kwehomoni yethyroid uye inobatsira kune hutano hwehutano.

Inopa hormonal balance

• pamwe ne phytoestrogenrndiwo mishonga yemiti yakafanana nehomoni estrogen uye Sesame Iyo yakanaka sosi ye phytoestrogens. 
• Naizvozvo, kuenda kumwedzi apo estrogen mazinga anoderera panguva Sesamezvinobatsira vakadzi.
• Semuenzaniso, phytoestrogens inobatsira kudzivirira kupisa kupenya uye zvimwe zviratidzo zvekuenda kumwedzi.

Ndezvipi zvinokuvadza zve sesame?

• Sezvimwe zvimwe zvekudya, Sesame Inogonawo kukonzeresa kusawirirana kwevamwe vanhu.
• Vanhu vane dambudziko rekugaya nzungu nembeu, semaamanda, flaxseed, nembeu dzechia SesameUnofanira kungwarira paunenge uchidya.
• sesameine oxalate, iyo inowanzochengeteka kudyiwa munzvimbo dziri pakati nepakati. Zvisinei, kana inopedzwa muhuwandu hwakawanda, matombo eitsvo uye zvakanaka anowedzera kuipa.
• Mukuwedzera, avo vane chirwere chaWilson, chinova chirwere chemajini chinokonzerwa nekuunganidza mhangura muchiropa, Sesameanofanira kugara kure.

Sesame inoshandiswa sei?

sesame; Inopa kuravira uye kunyorova kusinganzwisisike kune dzakawanda ndiro. Unogona kushandisa mbeu iyi sezvinotevera;

• Mwaya pamusoro pembatatisi kana huku yakakangwa.
• Shandisa zviyo zvinopisa kana zvinotonhora.
• Shandisa muchingwa nemakeke.
• Fukidza pamusoro pekiki uye makeke.
• Sakanidza iyo ne yogurt.
• Wedzera kune smoothies.
• Shandisa sechipfeko chesaladhi.