SESAMINA

Hāʻawi ka hull i nā hua i kahi hue gula-ʻeleʻele.He keʻokeʻo keʻokeʻo o nā ʻanoʻano hulled akā ʻeleʻele ke kala ʻia.

He nui nā pono olakino ko nā hua Sesame a ua hoʻohana ʻia i ka lāʻau lapaʻau no nā kaukani makahiki.Hiki iā lākou ke pale aku i ka maʻi maʻi puʻuwai, ka maʻi diabetes, a me ka ʻāʻī (1).

Eia nō naʻe, pono ʻoe e ʻai i nā mea nui - kahi liʻiliʻi liʻiliʻi i kēlā me kēia lā - e loaʻa ai nā pono olakino.

ʻEkolu punetune (30 grams) o nā kumulāʻau sesame unhulled e hāʻawi i 3.5 grams o ka fiber, ʻo ia ka 12% o ka Reference Daily Intake (RDI) (2, 3).

No ka mea he hapalua wale nō o ka RDI ka ʻai ʻana o ka fiber ma ʻAmelika Hui Pū ʻIa, ʻo ka ʻai mau ʻana i nā kumulāʻau sesame hiki ke kōkua i ka hoʻonui ʻana i kāu ʻai fiber (4).

ʻIke ʻia ka fiber no ke kākoʻo ʻana i ke olakino digestive.Eia kekahi, ʻo nā hōʻike e ulu nei e hōʻike ana he kuleana paha ka fiber i ka hōʻemi ʻana i kou pilikia o ka maʻi puʻuwai, kekahi mau maʻi kanesa, ka momona, a me ka maʻi diabetes type 2 (4).

Manaʻo kekahi mau haʻawina e hiki ke kōkua i ka ʻai mau ʻana i nā kumulāʻau sesame i ka hoʻohaʻahaʻa ʻana i ka cholesterol kiʻekiʻe a me nā triglycerides - ʻo ia nā kumu pilikia no ka maʻi puʻuwai (5, 6).

Hōʻike ka noiʻi i ka ʻai ʻana i ka momona polyunsaturated a me ka momona monounsaturated e pili ana i ka momona saturated hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kolamu a e hōʻemi i ka maʻi maʻi puʻuwai (7, 8, 9).

ʻO ka mea hou aku, aia i loko o nā hua sesame nā ʻano mea kanu ʻelua - nā lignans a me nā phytosterols - hiki ke loaʻa nā hopena hoʻohaʻahaʻa cholesterol (10, 11, 12).

I ka ʻai ʻana o 38 poʻe me nā lipid koko kiʻekiʻe i 5 punetēpē (40 grams) o nā kumulāʻau sesame huled i kēlā me kēia lā no 2 mau mahina, ua ʻike lākou i ka hoʻemi ʻana he 10% o ka "kino" LDL cholesterol a he 8% ka emi ʻana o nā triglycerides i hoʻohālikelike ʻia me ka hui placebo (13) .

No ka hoʻonui ʻana i ka loaʻa ʻana o ka protein, e koho i nā hua sesame i kālai ʻia.ʻO nā kaʻina hana hulling a me ka hoʻomoʻa ʻana e hōʻemi i nā oxalates a me nā phytates - nā mea hoʻohui e hoʻopilikia i kāu ʻai ʻana a me ka ʻai ʻana o ka protein (14, 15, 16).

ʻO ka mea nui, he haʻahaʻa nā hua sesame i ka lysine, kahi amino acid i ʻoi aku ka nui o nā huahana holoholona.Eia nō naʻe, hiki i nā vegans a me nā mea ʻai meaʻai ke uku aku ma ka ʻai ʻana i nā protein mea kanu kiʻekiʻe-lysine - ʻoi aku ka legumes, e like me ka pīni a me ka moa (14, 17, 18).

Ma ka ʻaoʻao ʻē aʻe, he kiʻekiʻe nā hua sesame i ka methionine a me ka cysteine, ʻelua mau amino acid i hāʻawi ʻole ʻia e nā legumes i ka nui (14, 18).

Eia hou, hiki i nā lignans, ka huaora E, a me nā antioxidants ʻē aʻe i loko o nā kumulāʻau sesame ke pale i ke kūkulu ʻana o ka plaque i loko o kou mau aʻa, hiki ke mālama i ke koko olakino (21, 22).

I loko o kahi noiʻi, ʻai ka poʻe me ke koko kiʻekiʻe i ka 2.5 grams o ka pauka, nā kumulāʻau sesame ʻeleʻele - kahi ʻano liʻiliʻi maʻamau - i ka ʻano capsule i kēlā me kēia lā.

I ka pau ʻana o hoʻokahi mahina, ua ʻike lākou i ka emi ʻana o 6% o ke koko systolic - ka helu kiʻekiʻe o ka heluhelu ʻana i ke koko - i hoʻohālikelike ʻia i ka hui placebo (23).

ʻO nā kumulāʻau Sesame - ʻaʻole i huʻi ʻia a me ka hule - he waiwai nui i nā meaʻai e hoʻoikaika ai i ke olakino iwi, ʻoiai ʻo ka calcium ka mea nui i loko o ka hull (3).

Eia naʻe, loaʻa i nā hua sesame nā pūhui kūlohelohe i kapa ʻia ʻo oxalates a me phytates, nā antinutrients e hōʻemi i ka absorption o kēia mau minerala (27).

Ua ʻike ʻia kekahi haʻawina ʻo ka hoʻopuʻu ʻana i hoʻemi ʻia ka manaʻo o ka phytate a me ka oxalate ma kahi o 50% i nā kumulāʻau sesame ʻelua i hoʻopaʻa ʻia a ʻaʻole hoʻi (15).

ʻO ka lōʻihi a me ka haʻahaʻa haʻahaʻa haʻahaʻa hiki ke hana i kahi hana i nā maʻi maʻi he nui, e like me ka momona a me ka maʻi kanesa, a me ka maʻi puʻuwai a me ka puʻuwai (29).

I ka ʻai ʻana o ka poʻe me ka maʻi kīkī i ka hui ʻana o 18 grams o nā hua flax a me 6 grams o kēlā me kēia sesame a me nā ʻanoʻano paukena i kēlā me kēia lā no 3 mahina, ua hāʻule ko lākou mau hōʻailona inflammatory 51‒79% (30).

Eia naʻe, no ka hoʻāʻo ʻana o kēia haʻawina i ka hui ʻana o nā hua, ʻaʻole maopopo ka hopena anti-inflammatory o nā hua sesame wale nō.

He kumu maikaʻi ka hua sesame o kekahi mau huaora B, i puʻunaue ʻia i loko o ka hull a me ka hua (15).

Pono nā huaora B no nā kaʻina hana kino he nui, e like me ka hana pono o ka cell cell a me ka metabolism (36, 37, 38).

He haʻahaʻa nā hua sesame i loko o nā kalapona a ʻoi aku ka kiʻekiʻe o ka protein a me nā momona maikaʻi - hiki i kēia mau mea ke kākoʻo i ke kō koko (3, 40).

Hoʻohui ʻia, loaʻa i kēia mau hua ka pinoresinol, kahi hui e kōkua i ka hoʻoponopono ʻana i ke kō koko ma ke kāohi ʻana i ka hana o ka digestive enzyme maltase (41, 42).

Hoʻopau ʻo Maltase i ke kō maltose, i hoʻohana ʻia i mea ʻono no kekahi mau meaʻai.Hoʻopuka pū ʻia ia i loko o kou ʻōpū mai ka ʻeli ʻana o nā meaʻai starchy e like me ka berena a me ka pasta.

Inā pale ka pinoresinol i kāu ʻeli ʻana o ka maltose, hiki i kēia ke hopena i ke kiʻekiʻe o ke kō koko.Eia naʻe, pono nā haʻawina kanaka.

Hōʻike nā haʻawina holoholona a me ke kanaka e hiki ke hoʻonui i ka nui o ka hana antioxidant i loko o kou koko i ka ʻai ʻana i nā hua sesame (23, 42).

Ke hana nei nā lignans i loko o nā kumulāʻau sesame ma ke ʻano he antioxidants, e kōkua i ke kaua ʻana i ke koʻikoʻi oxidative - he hopena kemika e hōʻino ai i kou mau cell a hoʻonui i kou pilikia i nā maʻi maʻi he nui (43, 44).

Eia kekahi, loaʻa i nā kumulāʻau sesame kekahi ʻano o ka huaora E i kapa ʻia he gamma-tocopherol, he antioxidant e pale pono ai i ka maʻi puʻuwai.(45, 46).

He kumu maikaʻi nā kumulāʻau Sesame o nā meaʻai koʻikoʻi no kou ʻōnaehana pale, e like me ka zinc, selenium, copper, iron, vitamin B6, a me ka vitamin E (3, 47).

No ka laʻana, pono kou kino i ka zinc e hoʻomohala a hoʻōla i kekahi mau keʻokeʻo keʻokeʻo e ʻike a hoʻouka i nā microbes.

Hiki i kekahi mau mea ke hana i ke ʻano o ka maʻi ʻāʻī, me ka ʻāʻī a me ka pōʻino oxidative i ka cartilage e hoʻopili ai i nā hono (49).

ʻO Sesamin, kahi hui i loko o nā kumulāʻau sesame, loaʻa nā hopena anti-inflammatory a antioxidant e hiki ke pale i kou cartilage (50, 51).

Ma kahi hoʻopaʻa haʻawina 2 mahina, ʻai ka poʻe me ka maʻi o ke kuli i 5 punetēpē (40 grams) o ka pauka sesame i kēlā me kēia lā me ka lāʻau lapaʻau.Ua ʻike lākou i ka emi ʻana o 63% o ka ʻeha o ke kuli i hoʻohālikelike ʻia me ka emi ʻana o 22% no ka hui ma ka lāʻau lapaʻau wale nō.

Hoʻohui hou, ua hōʻike ka hui hua sesame i ka hoʻomaikaʻi maikaʻi ʻana i kahi hoʻāʻo mobility maʻalahi a me ka hōʻemi nui ʻana i kekahi mau hōʻailona inflammatory i hoʻohālikelike ʻia i ka pūʻulu mana (49, 52).

He kumu maikaʻi ka selenium i nā kumulāʻau sesame, e hāʻawi ana i ka 18% o ka RDI i nā ʻanoʻano unhulled a me ka huled (3).

Loaʻa i kāu kaila thyroid ka manaʻo kiʻekiʻe loa o ka selenium o kekahi ʻano i loko o kou kino.He kuleana koʻikoʻi kēia mineral i ka hana ʻana i nā hormones thyroid (53, 54).

Eia kekahi, he kumu maikaʻi nā hua sesame o ka hao, ke keleawe, ka zinc, a me ka huaora B6, e kākoʻo ana i ka hana ʻana o nā hormones thyroid a kōkua i ke olakino thyroid (55, 56, 57).

Loaʻa i nā hua sesame nā phytoestrogens, nā mea kanu e like me ka hormone estrogen (58, 59).

No laila, hiki i nā hua sesame ke kōkua i nā wahine ke hāʻule ka pae o ka estrogen i ka wā menopause.No ka laʻana, hiki i nā phytoestrogens ke kōkua i ka pale ʻana i nā uila wela a me nā hōʻailona ʻē aʻe o ka estrogen haʻahaʻa (60).

ʻO ka mea hou aku, hiki i kēia mau pūhui ke hōʻemi i kou pilikia o kekahi mau maʻi - e like me ka maʻi maʻi umauma - i ka wā menopause.Eia naʻe, pono ka noiʻi hou aku (46, 61).

No ka hoʻonui ʻana i ka ʻono a me ka loaʻa ʻana o ka meaʻai o nā kumulāʻau sesame, e kālua iā lākou ma 350℉ (180 ℃) no kekahi mau minuke, e hoʻoulu ʻia i kēlā me kēia manawa, a hiki i kahi māmā, ʻeleʻele gula.

Eia hou, hiki iā ʻoe ke hoʻohana i ka pata hua sesame - ʻike ʻia ʻo tahini - ma kahi o ka pata pīni a i ʻole ka hummus.

Hiki ke hoʻohana ʻia nā ʻanoʻano sesame - i kapa ʻia ka palaoa sesame a i ʻole ka palaoa sesame - i ka kuke ʻana, ka smoothies, ka paila iʻa, a me nā mea hou aku.

Eia naʻe, ua maʻalahi ka maʻi maʻi sesame, no laila pono ʻoe e makaʻala i ka wā e kuke ai no nā hui (62, 63).

ʻO nā kumulāʻau Sesame kahi kumu maikaʻi o nā momona olakino, protein, nā huaora B, nā minela, fiber, antioxidants, a me nā mea kanu pono ʻē aʻe.

ʻO ka ʻai mau ʻana i nā ʻāpana nui o kēia mau ʻanoʻano - ʻaʻole wale i ka pipi ʻana i kekahi manawa i ka bun burger - hiki ke kōkua i ka mālama ʻana i ke kō koko, hakakā i ka ʻeha o ka arthritis, a me ka cholesterol haʻahaʻa.

Me ka meaʻai olakino, hiki i nā hua ke kōkua i ka hoʻemi ʻana i ke kō koko, ka cholesterol a me ke koko.Eia nā hua nui 6 e ʻai ai no ke olakino maikaʻi.

ʻOi aku ma mua o 300,000 ʻAmelika e loaʻa i kahi maʻi ʻai sesame.Eia nā mea a pau e pono ai ʻoe e ʻike.

ʻO nā aila ʻai a me nā ʻanoʻano he ʻaila i hana nui ʻia a hiki ke pohō i ka wā kuke.Ke hōʻike nei kekahi mau noiʻi hiki iā lākou ke hōʻeha a hāʻawi ...

Ke piʻi aʻe nei ka maʻi maʻi Sesame.Loaʻa ka Sesame i nā meaʻai a me nā mea hoʻonaninani.Inā loaʻa iā ʻoe kahi allergy i ka sesame, he mea nui ia e pale i kēia…

ʻO nā hua Sunflower kahi meaʻai ʻono, piha i nā momona maikaʻi a me nā meaʻai.Eia nā mea a pau e pono ai ʻoe e ʻike e pili ana i nā hua sunflower, me kā lākou…

Hiki ke kōkua ka ʻai pono ʻana i ka pale ʻana i ka prostate nui.E aʻo hou e pili ana i ka meaʻai āu e ʻai ai no ka pale ʻana a i ʻole ka mālama ʻana i nā hōʻailona.

He ʻatikala kikoʻī kēia e pili ana i nā hua chia a me kā lākou pono olakino.Eia nā ala 11 e hiki ai i nā hua chia ke hoʻomaikaʻi i kou olakino, ma muli o ka ʻepekema.

ʻO nā kāne e loaʻa ana i ka testosterone haʻahaʻa, a i ʻole "T haʻahaʻa," pinepine i nā pae kiʻekiʻe o ka hormone estrogen.ʻO kahi ala e hoʻoponopono ai i ka nui o ka estrogen e hoʻāʻo ...

Hoʻokomo ʻia ʻo Zinc i nā kaʻina hana koʻikoʻi i loko o kou kino a he mea nui loa ia no ke olakino maikaʻi.Eia ka 10 meaʻai maikaʻi loa i kiʻekiʻe i ka zinc.