Yiziphi Izinzuzo, Izingozi kanye Nenani Lokudla Okunempilo KweSesame?

Sesame, "I-Sesame indicum" Yimbewu encane, enothe ngowoyela emila egxolweni lesitshalo.

isitshalo sesameIsiqu sembewu sinikeza imbewu umbala onsundu osagolide. Izinhlamvu ezigoqiwe ziba mhlophe-omhlophe, zibe nsundu uma zosiwe.

Izinzuzo ze-sesame Phakathi kwazo ukuvikela isifo senhliziyo, isifo sikashukela nesifo samathambo. Ngaphandle kwalokho, yayinezinzuzo eziningi zezempilo.

Liyini inani lesondlo sesesame?

1 isipuni (cishe amagremu ayisishiyagalolunye) okuqukethwe okunomsoco kwesesame imi kanje:

• 51.6 kcal
• 2.1 amagremu ama-carbohydrate
• 1,6 gram amaprotheni
• 4.5 amagremu amafutha
• 1.1 amagremu we-fiber yokudla
• 0,4 milligrams yethusi (18% DV)
• 0,2 milligrams we-manganese (11% DV)
• 87.8 milligrams we-calcium (9% DV)
• 31.6 milligrams we-magnesium (8 amaphesenti DV)
• 1,3 milligrams yensimbi (7% DV)
• 56.6 milligrams we-phosphorus (6% DV)
• 0.7 milligrams we-zinc (5 amaphesenti angu-DV)
• 0.1 milligrams we-thiamine (5 amaphesenti angu-DV)
• 0.1 milligrams kavithamini B6 (amaphesenti angu-4 DV)

Ngaphezu kwezakhi ezibalwe ngenhla, amanani amancane niacinFuthi iqukethe i-folate, i-riboflavin, i-selenium ne-potassium.

Yiziphi Izinzuzo zeSesame?

ecebile nge-fiber

• Izipuni ezintathu (30 grams) SesameInikeza amagremu angu-3,5 we-fiber. 
• I-fiber isekela impilo yokugaya ukudla. Idlala indima ekwehliseni ingozi yesifo senhliziyo, umdlavuza, ukukhuluphala kanye nesifo sikashukela sohlobo 2.

Icebile kuma-antioxidants

• izifundo zezilwane nezomuntu, ukudla usesameibonisa ukuthi ingandisa inani le-antioxidant ephelele egazini.
• Ama-Antioxidants asiza ukulwa nengcindezi ye-oxidative. Ukucindezeleka kwe-oxidative ukusabela kwamakhemikhali okungalimaza amangqamuzana futhi kwandise ingozi yezifo eziningi ezingapheli.

Yehlisa i-cholesterol ne-triglycerides

• i-cholesterol ephezulu ve i-triglyceridekuyingozi enkulu yesifo senhliziyo. 
• Ngokusho kwezinye izifundo, njalo udle usesameIsiza ukwehlisa i-cholesterol ephezulu kanye ne-triglycerides.

Umthombo wamaprotheni wemifino

• I-gram ye-30 Sesame, inikeza cishe amagremu angu-5 amaprotheni. 
• Amaprotheni abalulekile empilweni ngoba asiza ukwakha yonke into kusukela emisipha kuya kumahomoni.

kwehlisa umfutho wegazi

• Umfutho wegazi ophezulu; Kuyisici esibalulekile esiyingozi senhliziyo nesifo sohlangothi. 
• Sesameziphezulu ku-magnesium, esiza ukwehlisa umfutho wegazi.
• Ivimbela ukunqwabelana kwama-plaque emithanjeni futhi igcine umfutho wegazi unempilo.

Izinzuzo zezempilo zamathambo

• Sesame; Inothe ngemisoco eminingi eqinisa amathambo, njenge calcium. Nokho oxalate kanye nama-antinutrients, okuyizinhlanganisela zemvelo ezifana nama-phytates, anciphisa ukumuncwa kwamaminerali.
• Ukukhawulela umphumela walezi zinhlanganisela SesameKufanele isetshenziswe ngokuthosa.

Yehlisa ukuvuvukala

• imbewu yesesameilwa nokuvuvukala. 
• Ukuvuvukala okuhlala isikhathi eside, okuphansi kudlala indima ezimweni eziningi ezingapheli, okuhlanganisa ukukhuluphala, umdlavuza, isifo senhliziyo kanye nezinso. 
• SesameUmphumela wayo wokulwa nokuvuvukala ubangelwa inhlanganisela ye-sesamin kanye nokuqukethwe kwayo kwamafutha.

Ibhalansisa ushukela wegazi

• SesameInama-carbohydrate amaningi, iphezulu amaprotheni namafutha anempilo. Ngalesi sici, isekela ukulawula ushukela wegazi.
• Ukwengeza, iqukethe i-pinoresinol, inhlanganisela engasiza ukulawula ushukela wegazi ngokuvimbela isenzo se-enzyme yokugaya i-maltase.

Isekela ukungatheleleki

• SesameIwumthombo wezakhi ezifana ne-zinc, i-selenium, ithusi, i-iron, uvithamini B6 no-vitamin E, okubalulekile emasosheni omzimba.
• Ngokwesibonelo, umzimba udinga i-zinc ukuze uthuthukise futhi usebenzise amangqamuzana amhlophe egazi abona futhi ahlasele amagciwane ahlaselayo. imnene ukuya komaphakathi ukuntuleka kwe-zinc Kungaphazamisa ngisho nokusebenza kwamasosha omzimba.

Ikhulula ubuhlungu be-osteoarthritis

• I-osteoarthritis iyimbangela evame kakhulu yobuhlungu obuhlangene futhi ithinta amadolo. Izici eziningi zidlala indima ku-arthritis, njengokuvuvukala nokulimala kwe-oxidative ku-cartilage ebangela ukuvuvukala kwamalunga.
• SesameI-Sesamin, inhlanganisela etholakala kumsedari, inemiphumela elwa nokuvuvukala kanye ne-antioxidant engavikela uqwanga.

Impilo ye-thyroid

• SesameIwumthombo omuhle we-selenium. Le mineral idlala indima ebalulekile ekukhiqizeni amahomoni egilo.
• Ukwengeza, ingumthombo omuhle wensimbi, ithusi, i-zinc kanye ne-vitamin B6. Isekela ukukhiqizwa kwamahomoni egilo futhi inenzuzo empilweni yegilo.

Inikeza ibhalansi ye-hormonal

• nge-phytoestrogenryizinhlanganisela zezitshalo ezifana ne-hormone estrogen kanye Sesame Iwumthombo omuhle we-phytoestrogens. 
• Ngoba, ukunqamuka kokuya esikhathini lapho amazinga e-estrogen ehla ngesikhathi Sesameewusizo kwabesifazane.
• Isibonelo, i-phytoestrogens isiza ukuvimbela ukushisa okushisayo nezinye izimpawu zokunqamuka kokuya esikhathini.

Iyini ingozi ye-sesame?

• Njengezinye izinhlobo zokudla, Sesame Kungase futhi kubangele ukungezwani komzimba kwabanye abantu.
• Abantu abanenkinga yokugaya amantongomane nembewu, njengama-alimondi, ama-flaxseed, nembewu ye-chia SesameKufanele uqaphele ngenkathi udla.
• imbewu yesesameiqukethe i-oxalate, ngokuvamile ephephile ukuyisebenzisa ezindaweni eziphakathi nendawo. Kodwa-ke, uma kudliwe ngamanani aphezulu, amatshe ezinso kanye okuhle kwenza isimo sibe sibi.
• Ngaphezu kwalokho, labo abanesifo sikaWilson, okuyisifo sofuzo esibangelwa ukunqwabelana kwethusi esibindini, Sesamekufanele uhlale kude.

Isetshenziswa kanjani i-sesame?

Sesame; Inikeza ukunambitheka kanye ne-crunch ecashile ezitsheni eziningi. Ungasebenzisa le mbewu ngale ndlela elandelayo;

• Fafaza phezu kwamazambane noma inkukhu ethosiwe.
• Sebenzisa okusanhlamvu okushisayo noma okubandayo.
• Sebenzisa esinkwa namakhekhe.
• Fafaza phezu kwamakhukhi namakhekhe.
• Hlanganisa ne-yogurt.
• Engeza kuma-smoothies.
• Yisebenzise njengokugqoka isaladi.