Ziziphi iiNzuzo, iiNgozi kunye neXabiso leSondlo leSesame?

Sesame, "U"Indicum yeSesame" Yimbewu encinci, eneoli eninzi ekhula kwixolo lesityalo.

isityalo sesesameIsiqu sembewu sinika imbewu umbala obugolide-bumdaka. Imbewu eqokobhekileyo inombala omhlophe-mhlophe, ijika ibe mdaka xa yosiwe.

iinzuzo zesesame Ezi ziquka ukukhuselwa kwisifo senhliziyo, isifo seswekile kunye nesifo samathambo. Ukongezelela, yayineenzuzo ezininzi zempilo.

Lithini ixabiso lesondlo sesesame?

Icephe eli-1 (malunga neegram ezilithoba) umxholo wesondlo sesame imi ngolu hlobo lulandelayo:

• 51.6 iikhalori
• 2.1 grams zecarbohydrates
• Iprotheni yegram ye-1,6
• 4.5 grams amafutha
• I-1.1 grams yefiber yokutya
• 0,4 milligrams yobhedu (18 ekhulwini DV)
• 0,2 milligram manganese (11 ekhulwini DV)
• I-87.8 milligrams ye-calcium (i-9 ipesenti ye-DV)
• I-31.6 milligrams ye-magnesium (i-8 ekhulwini ye-DV)
• 1,3 milligrams yentsimbi (7 pesenti DV)
• I-56.6 milligrams ye-phosphorus (i-6 ekhulwini ye-DV)
• I-0.7 milligrams ye-zinc (i-5 yepesenti ye-DV)
• 0.1 milligrams yethiamine (5 ekhulwini DV)
• I-0.1 milligrams ye-vitamin B6 (i-4 ekhulwini ye-DV)

Ukongeza kwizondlo ezidweliswe ngasentla, amanani amancinci niacinKwakhona iqulethe i-folate, i-riboflavin, i-selenium kunye ne-potassium.

Ziziphi iingenelo zesesame?

Utyebile kwifiber

• Amacephe amathathu (30 grams) ISesameIbonelela nge-3,5 grams yefiber. 
• Ifayibha ixhasa impilo yokwetyisa. Idlala indima ekunciphiseni umngcipheko wesifo senhliziyo, umhlaza, ukutyeba kunye nohlobo lwe-2 yeswekile.

Utyebile kwi-antioxidants

• izifundo zezilwanyana kunye nabantu, ukutya isesameibonisa ukuba inokunyusa inani elipheleleyo lomsebenzi we-antioxidant egazini.
• Ii-Antioxidants zinceda ukulwa noxinzelelo lwe-oxidative. Ukuxinezeleka kwe-Oxidative kukusabela kweekhemikhali ezinokonakalisa iiseli kunye nokwandisa umngcipheko wezifo ezininzi ezingapheliyo.

Yehlisa i-cholesterol kunye ne-triglycerides

• cholesterol ephezulu ve i-triglyceridengowona mngcipheko mkhulu wesifo sentliziyo. 
• Ngokutsho kwezinye izifundo, rhoqo yitya isesameInceda ukunciphisa i-cholesterol ephezulu kunye ne-triglycerides.

Ingumthombo weprotheyini yemifuno

• Igram ye30 ISesame, inikeza malunga ne-5 grams yeprotheni. 
• Iprotheyini ibalulekile kwimpilo kuba inceda ukwakha yonke into ukusuka kwizihlunu ukuya kumahomoni.

yehlisa uxinzelelo lwegazi

• Uxinzelelo lwegazi; Ingumngcipheko omkhulu wesifo senhliziyo kunye ne-stroke. 
• SesameIphezulu kwi-magnesium, enceda ukunciphisa uxinzelelo lwegazi.
• Ikhusela ukuqokelelwa kwe-plaque kwimithambo kwaye igcina uxinzelelo lwegazi olusempilweni.

Iinzuzo zempilo yamathambo

• Sesame; Ityebile kwizondlo ezininzi ezomeleza amathambo, njenge calcium. Nangona kunjalo oxalate kunye ne-antinutrients, eziziikhompawundi zendalo ezifana ne-phytates, ezinciphisa ukufunxa kweeminerali.
• Ukunciphisa umphumo wale mixube ISesameKuyimfuneko ukuyisebenzisa ngokuyitshisa.

Yehlisa ukudumba

• iimbewu zesesame, ulwa nokudumba. 
• Ixesha elide, ukuvuvukala okuphantsi kudlala indima kwiimeko ezininzi ezingapheliyo, kuquka ukutyeba, umhlaza, kunye nentliziyo kunye nesifo sezintso. 
• SesameUmphumo wayo wokuchasana nokuvuvukala ubangelwa i-sesamin compound kunye nomxholo wayo wamafutha.

Ilinganisa iswekile yegazi

• SesameIsezantsi kwiicarbohydrates kwaye iphezulu kwiprotheyini kunye namafutha anempilo. Ngolu phawu, ixhasa ulawulo lweswekile yegazi.
• Ukongeza, iqulethe i-pinoresinol, ikhompawundi enokunceda ukulawula iswekile yegazi ngokuthintela isenzo se-enzyme yokugaya i-maltase.

Ixhasa i-immunity

• SesameIngumthombo wezondlo ezifana ne-zinc, i-selenium, ithusi, isinyithi, i-vitamin B6 kunye ne-vitamin E, eziyimfuneko kwi-immune system.
• Umzekelo, umzimba udinga i-zinc ukuze uphuhlise kwaye usebenze iiseli ezimhlophe zegazi eziqaphela kwaye zihlasele iintsholongwane ezihlaselayo. Iphakathi ukuya phakathi ukungabikho zinc Isenokude iphazamise umsebenzi wokhuselo lomzimba.

Ukuphelisa iintlungu ze-osteoarthritis

• I-osteoarthritis yimbangela eqhelekileyo yeentlungu ezidibeneyo kwaye ichaphazela amadolo. Izinto ezininzi zidlala indima kwi-arthritis, njengokuvuvukala kunye nomonakalo we-oxidative kwi-cartilage eyenza i-arthritis.
• SesameI-Sesamin, i-compound efunyenwe kwi-cetaceans, ineempembelelo ezichasayo kunye ne-antioxidant enokukhusela i-cartilage.

Impilo ye-thyroid

• SesameNgumthombo olungileyo we-selenium. Le minerali idlala indima ebalulekileyo ekuveliseni i-thyroid hormone.
• Ukongezelela, ngumthombo olungileyo wesinyithi, ubhedu, i-zinc kunye ne-vitamin B6. Ixhasa ukuveliswa kwehomoni ye-thyroid kwaye inenzuzo kwimpilo ye-thyroid.

Ibonelela ngokulinganisela kwehomoni

• kunye ne-phytoestrogenrziikhompawundi zezityalo ezifana ne-hormone estrogen kunye ISesame Ngumthombo olungileyo we-phytoestrogens. 
• Kuba, ukuyeka ukuya exesheni Xa amanqanaba e-estrogen ehla ngexesha ISesame, iluncedo kumabhinqa.
• Ngokomzekelo, i-phytoestrogens inceda ukukhusela ukukhanya okutshisa kunye nezinye iimpawu zokuyeka ukuya exesheni.

Ziziphi iingozi zesesame?

• Njengezinye ukutya, ISesame Isenokuthi ibangele ukungezwani komzimba kwabanye abantu.
• Abantu abanobunzima bokwetyisa amandongomane kunye nembewu efana nealmonds, iflaxseeds kunye nembewu yechia ISesameUmntu kufuneka alumke ngelixa esitya.
• iimbewu zesesameIqulethe i-oxalate, ekhuselekileyo ngokubanzi xa isetyenziswe ngomlinganiselo ophakathi. Nangona kunjalo, xa idliwe ngamanani aphezulu, amatye ezintso kunye lungile Izenza mandundu iimeko ezinjalo.
• Ukongezelela, abo banesifo sikaWilson, ukuphazamiseka kofuzo okubangelwa ukuqokelela kwethusi esibindi, kunokuchaphazeleka kumxholo wobhedu. ISesamekufuneka uhlale kude.

Indlela yokusebenzisa isesame?

Sesame; Yongeza incasa kunye ne-crunch efihlakeleyo kwiitya ezininzi. Ungasebenzisa le mbewu ngolu hlobo lulandelayo;

• Fafaza iitapile okanye inkukhu egcadiweyo.
• Sebenzisa kwiicereals ezishushu okanye ezibandayo.
• Sebenzisa kwizonka kunye neekeyiki.
• Fafaza kwi cookies kunye neepastries.
• Hlanganisa neyogathi.
• Yongeza kwi-smoothies.
• Yisebenzise njengempahla yesaladi.