Litaba tsa Sengoloa
sesame e ntšo peo,""Sesamum indicum" Ke peo e nyane, e bataletseng, e mafura, e melang ka hara dikgaketla tsa semela. sesame,E tla ka mebala e fapaneng joalo ka botšo, bosootho, bohlooho, khauta le bosoeu. sesame e ntšoE hlahisoa haholo-holo Asia. Ho tloha mona e romelloa lefatšeng ka bophara. Melemo ea sesame e ntšo E bakoa ke metsoako ea sesamol le sesamin ka har'a eona.
Ka lebaka la ho tšoana peo e ntsho kopane le. Leha ho le joalo, ka bobeli ke mefuta e fapaneng ea peo.
Ke boleng bofe ba phepo ea sesame e ntšo?
Peo ea sesame e ntšo e na le limatlafatsi tse ngata. Likahare tsa phepo ea likhaba tse 2 (ligrama tse 14) tsa sesame e ntšo ke tse latelang:
- Likhalori: 100
- Liprotheine: 3 gram
- Mafura: 9 dikgerama
- Lik'habohaedreite: 4 dikgerama
- Fibre: 2 dikgerama
- Calcium: 18% ea boleng ba letsatsi le letsatsi (DV)
- Magnesium: 16% ea DV
- Phosphorus: 11% ea DV
- Koporo: 83% ea DV
- Manganese: 22% ea DV
- Tšepe: 15% ea DV
- Zinc: 9% ea DV
- Mafura a nang le mafura: 1 gram
- Mafura a monounsaturated: 3 dikgerama
- Mafura a polyunsaturated: 4 dikgerama
Sesame e ntšo ke mohloli o ruileng oa liminerale tse kholo le tsa trace. Karolo e fetang halofo e na le mafura. Ke mohloli o motle oa mafura a monounsaturated le a polyunsaturated a phetseng hantle. Jwale melemo ea sesame e ntšoHa re e shebeng.
Melemo ea sesame e ntšo ke efe?
E ruile ka li-antioxidants
- Li-antioxidant li na le karolo ea ho thibela tšenyo ea lisele 'meleng ea rona.
- Li-antioxidants li fokotsa khatello ea mali. Nako e telele khatello ea oxidativeho baka mafu a mangata a sa foleng, joalo ka lefu la tsoekere, lefu la pelo le mofetše.
- e ruileng ka li-antioxidants melemo ea sesame e ntšoLintho tsena lia fana.
E thusa ho thibela kankere
- bokhoni ba ho thibela kankere melemo ea sesame e ntšoke ea bohlokoa ka ho fetisisa.
- Metsoako e 'meli ea sesamol le sesamin ka har'a eona e na le thepa ea anticancer.
- Motsoako oa Sesamol o loantša khatello ea oxidative. E laola potoloho ea bophelo ba lisele. E thibela tsoelo-pele ea kankere.
- Sesamin e bapala karolo e tšoanang ho thibela mofetše. E khothalletsa ho shoa ha lisele tsa mofetše.
E fokotsa k'holeseterole
- Ho na le mofuta oa fiber ho sesame e ntšo e tsejoang e le lignans. Likhoele tsena li mpe k'holeseterolee theola.
mathata a mala
- Mofuta ona oa oli ea sesame o kokobetsa ho pipitlelano. Fiber e ka har'a eona e laola tsamaiso ea mala.
- E boetse e sebetsa ho kokobetsa tšilo ea lijo.
Bophelo bo botle ba qoqotho
- Sesame e ntšo e tšehetsa mosebetsi oa qoqotho. e phetha karolo ea bohlokoa tlhahisong ea lihomone tsa qoqotho selenium E na le liminerale tse ngata.
- Lihormone tsa qoqotho li susumetsa tšebetso ea metabolic. Haeba e ntšoa hanyane, e baka boima ba 'mele.
Melemo ea bophelo bo botle ba pelo
- Melemo ea sesame e ntšoE 'ngoe ea tsona ke ho theola k'holeseterole. Ka phello ena, e fokotsa kotsi ea atherosclerosis le mafu a pelo.
- Lipeo tsa sesame tse ntšo le tse tšoeu li phetha karolo ea bohlokoa bophelong ba pelo. magnesium E na le.
Mesebetsi ea boko le maikutlo
- 'Mala ona oa sesame o thusa ho hlahisa serotonin, neurotransmitter. tryptophan e ruile ka
- Ka hona, e ntlafatsa maikutlo le boleng ba boroko.
- ka bongata bo boholo Vithamine B6e na le folate, manganese, koporo, tšepe le zinki. Limatlafatsi tsena kaofela li tšehetsa tšebetso ea boko.
E leka-lekanya tsoekere ea mali
- Sesame e ntšo e na le fiber le liprotheine tse ngata, tseo ka bobeli li leng bohlokoa ho boloka tsoekere ea mali e leka-lekane.
- E ntlafatsa kutloisiso ea insulin ka litaba tsa eona tsa magnesium. E fokotsa ho hanyetsa insulin.
Melemo ea bophelo bo botle ba masapo
- Melemo ea sesame e ntšoE 'ngoe ke tšireletso ea meno le masapo. Ka lebaka la khalsiamo e hlokahalang, magnesium, manganese, koporo, phosphorusE na le liminerale tse ngata tse kang potasiamo le zinki.
- Oli e ntšo ea sesame e boetse e thusa ho thibela lefu la ho fokola ha masapo.
E fana ka matla
- Sesame e ntšo e thusa ho fetola lijo hore e be tsoekere 'meleng.
- E na le palo e ntle ea thiamine, e thusang ho hlahisa matla le metabolism ea lisele.
Melemo ea sesame e ntšo bakeng sa letlalo ke efe?
- E sireletsa bophelo bo botle ba letlalo ka litaba tsa eona tse phahameng tsa omega 3 fatty acids.
- E ntlafatsa ponahalo ea letlalo ka ho fokotsa khatello ea oxidative le ho ruruha.
- letlalong collagen Ke mohloli o motle oa protheine e thusang ho haha
Melemo ea sesame e ntšo bakeng sa moriri ke efe?
- Sesame e ntšo e na le tšepe, zinki, mafura a acids le li-antioxidants tse tšehetsang bophelo bo botle ba moriri.
- Limatlafatsi tse ling tsa mofuta ona oa sesame li eketsa tlhahiso ea melanin.
- E kenya letsoho ho 'mala oa moriri oa tlhaho.
- E etsa hore o shebahale o le monyenyane.
Litšupiso: 1