Ukudla ukudla okuhlukahlukene nokulinganisela kubalulekile empilweni enhle. Nakuba kungase kube nzima kwabaningi ukudla ngendlela efanele, ngenxa yokuthi abakujwayele, kungcono ukuwushintsha kancane kancane lo mkhuba, kunokuba uyekele ukudla kabi. Sinenqwaba yokudla kwezinkanyezi ezisizungezile, njengembewu kasesame.
Ukwethula imbewu ehlukahlukene ekudleni kuyindlela enhle kakhulu, ngoba inomsoco onamandla. Endabeni yembewu yesesame, iguquguquka kakhulu ngoba ungangeza ezitsheni eziningi. Ziwumthombo wamaprotheni, amafutha abalulekile ama-Omega 3 no-6 kanye ne-fiber. Iwumthombo onamandla we-calcium, ebalulekile empilweni enhle. Ngaphezu kwalokho, iqukethe amanye amaminerali afana ne-magnesium, i-zinc, insimbi, i-phosphorus, i-potassium; kanye namavithamini E, i-antioxidant enkulu neqembu B (B1, B3, B6).
Izakhamzimba
Nakhu ukuhlukaniswa kokudla okunomsoco kwesipuni esingu-1 (amagremu angu-9) wezinhlamvu zemvelo, ezomisiwe zesesame:
- Amandla: 52 kilojoule
- Amaprotheni: 1,6 amagremu
- Amafutha: 4,5 amagremu
- Ama-carbohydrate: 2,1 amagremu
- Fibre: 1,06 amagremu
- I-calcium: 87,8 milligrams
- Insimbi: 1,31 mg
- I-Magnesium: 31,6 mg
- Iphosphorus: 56,6 mg
- IPotassium: 42,1 mg
- I-Selenium: 3,1 micrograms
Ezipuni ezintathu (amagremu angu-30) wembewu ye-sesame egobolondo sithola amagremu angu-3,5 i-fiber, okungu-12% wereferensi yansuku zonke. Njengoba isilinganiso se-fiber esidliwayo ngokuvamile siyingxenye yento enconyiwe yansuku zonke, ukudla imbewu kasesame njalo kungasisiza sandise ukumuncwa kwefayibha ngokulandelana.
I-fiber iyaziwa ngokusekela impilo yokugaya ukudla. Ukwengeza, ubufakazi obandayo bubonisa ukuthi i-fiber ingadlala indima ekunciphiseni ingozi yesifo senhliziyo, umdlavuza othile, ukukhuluphala, kanye nesifo sikashukela sohlobo 2.
Imbewu yeSesame inikeza amagremu angu-5 we amaprotheni ngokukhonza 3 tbsp. Ukuze sikhulise ukutholakala kwamaprotheni, sizokhetha imbewu yesesame ethosiwe. Izinqubo zokugoqa nokugazinga zinciphisa ama-oxalates nama-phytates, izinhlanganisela ezithiya ukugaya nokumuncwa kwamaprotheni.
Kumele kuqashelwe ukuthi imbewu yesesame ine-lysine encane, i-amino acid ebalulekile etholakala kakhulu emikhiqizweni yezilwane. Kodwa-ke, ama-vegans kanye nabadla imifino banganxephezela ngokudla amaprotheni ezitshalo ane-lysine ephezulu, ikakhulukazi imidumba, njengobhontshisi nophizi. Ngakolunye uhlangothi, imbewu ye-sesame inothile nge-methionine ne-cysteine, ama-amino acid amabili ama-legumes awanikezi ngobuningi.
Izinzuzo
Kunezinzuzo ezimbalwa zezempilo zokwethula imbewu yesesame ekudleni kwakho okuvamile.
Yehlisa i-cholesterol
Olunye ucwaningo lubonisa ukuthi ukusetshenziswa njalo kwembewu yesesame kungasiza ekwehliseni i-cholesterol ephezulu kanye namazinga e-triglyceride, okuyizici ezibeka engcupheni yesifo senhliziyo. Imbewu yeSesame iqukethe u-15% wamafutha agcwele, 41% we-polyunsaturated, kanye nama-39% amafutha e-monounsaturated.
Ucwaningo lubonisa ukuthi ukudla amafutha amaningi e-polyunsaturated kanye ne-monounsaturated okuhlobene namafutha agcwele kungasiza ukwehlisa i-cholesterol futhi kunciphise ingozi yesifo senhliziyo. Ukwengeza, imbewu yesesame iqukethe izinhlobo ezimbili zezinhlanganisela zezitshalo, ama-lignans nama-phytosterol, angase abe nemiphumela yokwehlisa i-cholesterol.
ukulawula ushukela wegazi
Imbewu yeSesame ine-carbs ephansi futhi iphezulu amaprotheni namafutha anempilo, konke okungasekela ukulawula ushukela wegazi. Ukwengeza, lezi zinhlamvu ziqukethe i-pinoresinol, inhlanganisela engasiza ukulawula ushukela wegazi ngokuvimbela isenzo se-enzyme yokugaya i-maltase.
I-Maltase yephula i-maltose kashukela, esetshenziswa njengesithako esimnandi kweminye imikhiqizo yokudla. Ikhiqizwa futhi emathunjini ngokugayeka kokudla okunesitashi njengesinkwa ne-pasta. Uma i-pinoresinol ivimbela ukugaya kwe-maltose, lokhu kungaholela ekwehleni kwamazinga kashukela egazini. Nokho, izifundo zabantu ziyadingeka.
Ithuthukisa amasosha omzimba
Imbewu yeSesame iwumthombo omuhle wezakhi ezimbalwa ezibalulekile zamasosha omzimba wakho, okuhlanganisa i-zinc, i-selenium, ithusi, insimbi, i-vitamin B6, ne-vitamin E.
Ngokwesibonelo, umzimba udinga i-zinc ukuze uthuthukise futhi usebenzise amangqamuzana athile amhlophe egazi aqaphela futhi ahlasele amagciwane ahlaselayo. Khumbula ukuthi ngisho nokuntuleka kwe-zinc okuncane kuya kokulinganisela kungathinta umsebenzi wamasosha omzimba.
Icebile kuma-antioxidants
Ucwaningo lwezilwane nolwabantu luphakamisa ukuthi ukusetshenziswa kwembewu yesesame kungakhuphula inani eliphelele lomsebenzi we-antioxidant egazini. Ama-lignans asembewu yesesame asebenza njengama-antioxidants, esiza ukulwa nengcindezi ye-oxidative, ukusabela kwamakhemikhali okungalimaza amangqamuzana futhi kwandise ingozi yezifo eziningi ezingapheli.
Ukwengeza, imbewu yesesame iqukethe uhlobo lukavithamini E olubizwa nge-gamma-tocopherol, i-antioxidant engase ibe isivikelo ngokukhethekileyo esifweni senhliziyo.
Yehlisa umfutho wegazi
Umfutho wegazi ophakeme uyingozi enkulu yesifo senhliziyo nesifo sohlangothi. Imbewu yeSesame iphezulu ku-magnesium, engasiza ukwehlisa umfutho wegazi.
Ukwengeza, ama-lignans, uvithamini E, namanye ama-antioxidants asembewu yesesame angasiza ekuvimbeleni ukunqwabelana kwe-plaque emithanjeni, engasiza ekugcineni umfutho wegazi onempilo.
Kolunye ucwaningo, abantu abanomfutho wegazi ophakeme badla amagremu angu-2,5 wembewu yesame eyimpuphu emnyama, okuwuhlobo olungavamile, ngendlela ye-capsule nsuku zonke. Ekupheleni kwenyanga eyodwa, bathole ukwehla ngo-6% komfutho wegazi we-systolic, inombolo ephakeme kakhulu ekufundweni komfutho wegazi, uma kuqhathaniswa neqembu le-placebo.
Ukulwa nokuvuvukala
Imbewu yeSesame ingalwa nokuvuvukala. Ukuvuvukala okuhlala isikhathi eside, okuphansi kungase kubambe iqhaza ezimweni eziningi ezingapheli, okuhlanganisa ukukhuluphala nomdlavuza, kanye nesifo senhliziyo nezinso.
Izifundo zezilwane ezinamafutha embewu yesesame nazo ziphakamisa imiphumela elwa nokuvuvukala. Lokhu kungase kube ngenxa ye-sesamin, inhlanganisela etholakala kumbewu yesesame namafutha ayo.
Ukwehla okungenzeka kube khona
Imbewu yeSesame ijwayele ukuba ukudla okuphephile kokudla okunomsoco okuningi. Kodwa ngaphambi kokuba unqwabelane ku-bagel enembewu yesesame, kunezinto ezimbalwa okufanele uzikhumbule.
I-Las izifo imbewu kasesame zivame kakhulu. Izimpawu ezijwayelekile zihlanganisa ukuqubuka, ukuvuvukala, isicanucanu, isiyezi, nokuphefumula kanzima. Udokotela noma i-allergist ingaqinisekisa ukungezwani nesesame ngokuhlolwa kwesikhumba. Abantu abane-allergies yembewu ye-sesame kufanele bagweme imbewu ye-sesame ngazo zonke izinhlobo. Lokhu kuhlanganisa i-tahini, isithako esidumile ekuphekeni kwe-hummus.
Abantu abanayo izinkinga wokugaya ukudla, njenge-Crohn's disease noma i-irritable bowel syndrome, kungase kudingeke ukuba kukhawulelwe ukudla okune-fiber ephezulu. Khumbula nje ukuthi amathumbu awo wonke umuntu ahlukile. Imbewu yeSesame ingase ikhathaze abanye abantu kakhulu kunabanye.
Singase sifune ukugwema ukudla imbewu uma sinakho i-diverticulitis. Lokhu ukutheleleka noma ukuvuvukala esikhwameni esisodwa noma ngaphezulu emgudwini wokugaya ukudla. Izimpawu zingase zihlanganise ubuhlungu besisu, isicanucanu, izinkinga zendle, nomkhuhlane. Izindaba ezinhle ukuthi sisakwazi ukudla imikhiqizo yesesame efana namafutha kasesame noma i-tahini.
Indlela yokuphuza?
Uma singazi ukuthi sesame kanjani ekudleni kwakho, ziningi izindlela zokukwenza. Singathola isesame, noma isesame, phakathi imbewu (ngezinhlobo zayo ezihlukene) noma ku amafutha. Uma uthanda, wengeze kumasaladi akho noma, futhi, uma uzenzela isinkwa sakho noma amakhukhi abhakiwe. Uma uthanda, wasakaze kumasoso akho enziwe ekhaya noma okhilimu, njenge tahini noma i i-hummus.
Imbewu yeSesame ingaboleka ukunambitheka kwe-nutty kanye ne-crunch ecashile ezitsheni eziningi. Ukuze uthuthukise ukunambitheka nokutholakala kwezakhi zembewu yesesame, kunconywa ukuthi uyigazise ku-180℃ imizuzu embalwa, ugovuze ngezikhathi ezithile, kuze kube yilapho ephenduka umbala osagolide okhanyayo.
Imbewu yesame egayiwe, ebizwa ngofulawa kasesame, ingasetshenziswa ekubhakeni, ekubhakeni, ekubhakeni, ekubhakeni kwezinhlanzi, nokunye okuningi. Kodwa-ke, ukungezwani kwe-sesame kuye kwanda kakhulu, ngakho-ke kungase kudingeke ukunakekelwa lapho upheka amaqembu.