SESAMIN

Rumbun yana ba wa tsaba launin ruwan zinari-launin ruwan kasa.Tsawon tsaba suna da launi mara-fari amma suna juya launin ruwan kasa idan an gasa su.

Kwayoyin sesame suna da fa'idodin kiwon lafiya da yawa kuma an yi amfani da su a cikin magungunan jama'a na dubban shekaru.Suna iya kariya daga cututtukan zuciya, ciwon sukari, da amosanin gabbai (1).

Duk da haka, ƙila za ku buƙaci ku ci abinci mai yawa - kaɗan kaɗan a kowace rana - don samun fa'idodin kiwon lafiya.

Cokali uku (gram 30) na 'ya'yan sesame da ba a huɗawa ba suna samar da gram 3.5 na fiber, wanda shine kashi 12% na Reference Daily Intake (RDI) (2, 3).

Tunda matsakaita cin fiber a Amurka rabin RDI ne kawai, cin 'ya'yan sesame a kai a kai zai iya taimakawa ƙara yawan fiber ɗinku (4).

Fiber sananne ne don tallafawa lafiyar narkewa.Bugu da ƙari, haɓakar shaidu sun nuna cewa fiber na iya taka rawa wajen rage haɗarin cututtukan zuciya, wasu cututtukan daji, kiba, da nau'in ciwon sukari na 2 (4).

Wasu nazarin sun nuna cewa cin tsaba a kai a kai na iya taimakawa rage yawan cholesterol da triglycerides - waɗanda ke da haɗari ga cututtukan zuciya (5, 6).

Bincike ya nuna cewa yawan cin kitse mai yawa da kitse mai kitse dangane da kitse na iya taimakawa rage ƙwayar cholesterol ɗin ku da rage haɗarin cututtukan zuciya (7, 8, 9).

Menene ƙari, tsaba na sesame sun ƙunshi nau'ikan mahadi iri biyu - lignans da phytosterols - waɗanda kuma suna iya samun tasirin rage cholesterol (10, 11, 12).

Lokacin da mutane 38 masu hawan jini suka ci cokali 5 (gram 40) na sesame tsaba a kullum tsawon watanni 2, sun sami raguwar 10% a cikin “mummunan” LDL cholesterol da raguwar 8% na triglycerides idan aka kwatanta da rukunin placebo (13) .

Don haɓaka wadatar furotin, zaɓi gasashe, gasasshen tsaba na sesame.Ayyukan hulling da gasassun suna rage oxalates da phytates - mahadi waɗanda ke hana narkewar ku da sha na furotin (14, 15, 16).

Musamman ma, 'ya'yan sesame suna da ƙarancin lysine, amino acid mai mahimmanci mafi yawa a cikin kayan dabba.Duk da haka, masu cin ganyayyaki da masu cin ganyayyaki na iya ramawa ta hanyar cinye sunadaran tsire-tsire masu girma-lysine - musamman legumes, irin su wake na koda da kaji (14, 17, 18).

A gefe guda kuma, tsaba na sesame suna da yawa a cikin methionine da cysteine, amino acid guda biyu waɗanda legumes ba sa samar da adadi mai yawa (14, 18).

Bugu da ƙari, lignans, bitamin E, da sauran antioxidants a cikin tsaba na sesame na iya taimakawa wajen hana haɓakar plaque a cikin arteries, yiwuwar kiyaye hawan jini mai kyau (21, 22).

A cikin binciken daya, mutanen da ke fama da hawan jini sun cinye gram 2.5 na foda, baƙar fata sesame - iri-iri maras amfani - a cikin nau'in capsule kowace rana.

A ƙarshen wata ɗaya, sun sami raguwar 6% a cikin hawan jini na systolic - babban adadin karatun hawan jini - idan aka kwatanta da rukunin placebo (23).

'Ya'yan sesame - duka ba a huce da ƙwanƙwasa - suna da wadata da sinadirai da yawa waɗanda ke haɓaka lafiyar ƙashi, kodayake calcium yana cikin ƙwanƙwasa (3).

Duk da haka, tsaba na sesame sun ƙunshi mahadi na halitta da ake kira oxalates da phytates, abubuwan gina jiki waɗanda ke rage sha na waɗannan ma'adanai (27).

Ɗaya daga cikin binciken ya gano cewa tsiro yana rage yawan ƙwayar phytate da oxalate da kusan kashi 50 cikin 100 a cikin nau'in sesame mai laushi da maras tushe (15).

Na dogon lokaci, ƙananan kumburi na iya taka rawa a yawancin yanayi na yau da kullun, gami da kiba da ciwon daji, da cututtukan zuciya da koda (29).

Lokacin da masu ciwon koda suka ci cakuda gram 18 na 'ya'yan flax da gram 6 kowanne na sesame da kabewa kowace rana tsawon watanni 3, alamun kumburinsu sun ragu da kashi 51-79% (30).

Duk da haka, saboda wannan binciken ya gwada cakuda iri, tasirin ƙwayar sesame kadai ba shi da tabbas.

'Ya'yan sesame suna da kyau tushen wasu bitamin B, waɗanda aka rarraba duka a cikin ƙwanƙwasa da iri (15).

Bitamin B suna da mahimmanci ga yawancin tafiyar matakai na jiki, ciki har da aikin salula mai kyau da kuma metabolism (36, 37, 38).

Kwayoyin sesame suna da ƙarancin carbohydrates yayin da suke da furotin da kuma mai mai lafiya - duk waɗannan na iya tallafawa sarrafa sukarin jini (3, 40).

Bugu da ƙari, waɗannan tsaba sun ƙunshi pinoresinol, wani fili wanda zai iya taimakawa wajen daidaita sukarin jini ta hanyar hana aikin maltase enzyme mai narkewa (41, 42).

Maltase ya rushe maltose na sukari, wanda ake amfani dashi azaman mai zaki ga wasu kayan abinci.Ana kuma samar da ita a cikin hanjin ku daga narkar da abinci mai sitaci kamar burodi da taliya.

Idan pinoresinol ya hana narkewar maltose, wannan na iya haifar da raguwar matakan sukari na jini.Koyaya, ana buƙatar karatun ɗan adam.

Nazarin dabba da ɗan adam sun ba da shawarar cewa cinye tsaba na sesame na iya ƙara yawan adadin ayyukan antioxidant a cikin jinin ku (23, 42).

lignans a cikin tsaba na sesame suna aiki azaman antioxidants, waɗanda ke taimakawa yaƙi da damuwa na oxidative - halayen sinadarai wanda zai iya lalata sel ɗin ku kuma yana ƙara haɗarin kamuwa da cututtukan da yawa (43, 44).

Bugu da ƙari, tsaba na sesame sun ƙunshi wani nau'i na bitamin E da ake kira gamma-tocopherol, wani maganin antioxidant wanda zai iya zama kariya ta musamman daga cututtukan zuciya.(45, 46).

Kwayoyin sesame suna da kyau tushen abubuwan gina jiki da yawa masu mahimmanci ga tsarin garkuwar jikin ku, gami da zinc, selenium, jan karfe, ƙarfe, bitamin B6, da bitamin E (3, 47).

Misali, jikin ku yana buƙatar zinc don haɓakawa da kunna wasu fararen ƙwayoyin jini waɗanda ke ganewa da kai hari kan ƙwayoyin cuta.

Abubuwa da yawa na iya taka rawa a cikin cututtukan arthritis, gami da kumburi da lalacewar oxidative ga guringuntsi wanda ke kwantar da haɗin gwiwa (49).

Sesamin, wani fili a cikin tsaba na sesame, yana da anti-mai kumburi da tasirin antioxidant wanda zai iya kare guringuntsin ku (50, 51).

A cikin binciken na watanni 2, mutanen da ke fama da ciwon gwiwa sun ci cokali 5 (gram 40) na foda na sesame kowace rana tare da maganin miyagun ƙwayoyi.Sun sami raguwar 63% na ciwon gwiwa idan aka kwatanta da raguwar 22% kawai ga ƙungiyar akan maganin miyagun ƙwayoyi kawai.

Bugu da ƙari, ƙungiyar iri ɗin sesame ta nuna babban ci gaba a cikin gwajin motsi mai sauƙi da raguwa mafi girma a cikin wasu alamomin kumburi idan aka kwatanta da ƙungiyar kulawa (49, 52).

Kwayoyin Sesame suna da kyakkyawan tushen selenium, suna ba da kashi 18% na RDI a cikin nau'in da ba a daskare da su ba (3).

Your thyroid gland shine yake ya ƙunshi mafi girman taro na selenium na kowace gabo a jikinka.Wannan ma'adinai yana taka muhimmiyar rawa wajen samar da hormones na thyroid (53, 54).

Bugu da kari, 'ya'yan sesame suna da kyau tushen baƙin ƙarfe, jan karfe, zinc, da bitamin B6, wanda kuma ke tallafawa samar da hormones na thyroid kuma yana taimakawa lafiyar thyroid (55, 56, 57).

Sesame tsaba sun ƙunshi phytoestrogens, tsire-tsire masu kama da estrogen na hormone (58, 59).

Don haka, tsaba na sesame na iya zama da amfani ga mata lokacin da matakan isrogen ya ragu yayin menopause.Alal misali, phytoestrogens na iya taimakawa wajen magance zafi mai zafi da sauran alamun ƙananan estrogen (60).

Menene ƙari, waɗannan mahadi na iya rage haɗarin wasu cututtuka - irin su kansar nono - yayin menopause.Koyaya, ana buƙatar ƙarin bincike (46, 61).

Domin inganta dandano da sinadirai masu sinadarai, sai a gasa su a zafin jiki na 350 ℉ (180 ℃) na ƴan mintuna, suna motsawa lokaci-lokaci, har sai sun kai ga haske, launin ruwan zinari.

Bugu da ƙari, za ku iya amfani da man shanu na sesame - wanda aka sani da tahini - a maimakon man gyada ko hummus.

Ana iya amfani da tsaban sesame na ƙasa - wanda ake kira garin sesame ko abincin iri - ana iya amfani dashi wajen yin burodi, santsi, kifin kifi, da ƙari.

Koyaya, rashin lafiyar sesame ya zama ruwan dare, don haka kuna iya buƙatar yin taka tsantsan yayin dafa abinci ga ƙungiyoyi (62, 63).

Kwayoyin sesame suna da kyau tushen tushen lafiyayyen mai, furotin, bitamin B, ma'adanai, fiber, antioxidants, da sauran mahadi masu amfani.

Cin abinci mai yawa na waɗannan tsaba akai-akai - ba kawai yayyafawa lokaci-lokaci a kan bututun burger ba - na iya taimakawa sarrafa sukarin jini, magance ciwon arthritis, da rage cholesterol.

Tare da abinci mai kyau, tsaba na iya taimakawa wajen rage sukarin jini, cholesterol da hawan jini.Anan akwai manyan tsaba guda 6 don ci don ingantacciyar lafiya.

Fiye da Amurkawa 300,000 na iya samun rashin lafiyar irin sesame.Ga duk abin da kuke buƙatar sani.

Man kayan lambu da na iri sune man da ake sarrafa su sosai waɗanda suke samun sauƙin lalacewa yayin dafa abinci.Wasu bincike sun nuna cewa suna iya haifar da cutarwa da kuma ba da gudummawa…

Ciwon sesame yana karuwa.Ana yawan samun sesame a abinci da kayan kwalliya.Idan kana da rashin lafiyar sesame, yana da mahimmanci a guji wannan…

'Ya'yan sunflower abinci ne mai daɗi, cike da kitse mai lafiya da abinci mai gina jiki.Anan ga duk abin da kuke buƙatar sani game da tsaba na sunflower, gami da…

Cin abinci daidai zai iya taimakawa hana haɓakar prostate.Ƙara koyo game da abincin da ya kamata ku ci don rigakafi ko sarrafa alamun.

Wannan cikakken labarin ne game da tsaba na chia da fa'idodin lafiyar su.Anan akwai hanyoyi 11 da tsaba chia zasu iya inganta lafiyar ku, bisa kimiyya.

Maza da ke fuskantar ƙananan testosterone, ko "ƙananan T," sau da yawa suna da matakan haɓakar estrogen na hormone.Hanyar magance yawan isrogen shine a gwada…

Zinc yana shiga cikin matakai masu mahimmanci a cikin jikin ku kuma yana da mahimmanci ga lafiya mai kyau.Anan ga mafi kyawun abinci guda 10 waɗanda ke da sinadarin zinc.