SESAMIN

Lub hull muab cov noob ib golden-xim av xim.Hulled noob muaj xim dawb tab sis tig xim av thaum ci.

Noob noob noob hnav muaj ntau yam txiaj ntsig kev noj qab haus huv thiab tau siv rau hauv cov tshuaj pej xeem rau ntau txhiab xyoo.Lawv tuaj yeem tiv thaiv kab mob plawv, ntshav qab zib, thiab mob caj dab (1).

Txawm li cas los xij, tej zaum koj yuav tau noj ntau npaum li cas - ib qho me me hauv ib hnub - kom tau txais txiaj ntsig kev noj qab haus huv.

Peb tablespoons (30 grams) ntawm unhulled noob hnav muab 3.5 grams fiber ntau, uas yog 12% ntawm Reference Daily Intake (RDI) (2, 3).

Txij li qhov nruab nrab fiber ntau hauv Tebchaws Meskas tsuas yog ib nrab ntawm RDI, noj cov noob hnav tsis tu ncua tuaj yeem pab ua kom koj cov fiber ntau (4).

Fiber ntau yog paub zoo rau kev txhawb kev digestive noj qab haus huv.Tsis tas li ntawd, cov pov thawj loj hlob qhia tias fiber ntau tuaj yeem ua lub luag haujlwm hauv kev txo koj txoj kev pheej hmoo ntawm kab mob plawv, qee yam qog noj ntshav, rog rog, thiab ntshav qab zib hom 2 (4).

Qee qhov kev tshawb fawb qhia tias noj cov noob hnav tsis tu ncua tuaj yeem pab txo qis cov roj cholesterol thiab triglycerides - uas yog qhov ua rau mob plawv (5, 6).

Kev tshawb fawb qhia tau hais tias noj ntau cov roj polyunsaturated thiab monounsaturated fatty acids yuav pab txo koj cov roj cholesterol thiab txo cov kab mob plawv (7, 8, 9).

Dab tsi ntxiv, noob hnav noob hnav muaj ob hom nroj tsuag sib xyaw - lignans thiab phytosterols - uas tuaj yeem muaj cov txiaj ntsig txo cov roj (cholesterol) (10, 11, 12).

Thaum 38 tus neeg mob ntshav siab tau noj 5 tablespoons (40 grams) ntawm cov noob hnav noob hnav txhua hnub rau 2 lub hlis, lawv tau ntsib 10% txo qis LDL cholesterol thiab 8% txo qis hauv triglycerides piv rau cov placebo pawg (13) .

Txhawm rau kom muaj protein ntau txaus, xaiv cov hulled, roasted noob hnav.Cov txheej txheem hulling thiab roasting txo oxalates thiab phytates - cov tebchaw uas cuam tshuam koj txoj hnyuv thiab nqus cov protein (14, 15, 16).

Qhov tseem ceeb, cov noob hnav noob hnav tsis tshua muaj lysine, qhov tseem ceeb amino acid ntau dua hauv cov khoom tsiaj.Txawm li cas los xij, vegans thiab cov neeg tsis noj nqaij tuaj yeem them nyiaj los ntawm kev noj cov zaub mov muaj lysine - tshwj xeeb tshaj yog legumes, xws li taum raum thiab chickpeas (14, 17, 18).

Ntawm qhov tod tes, cov noob hnav roj muaj cov methionine thiab cysteine ​​ntau, ob lub amino acids uas legumes tsis muab ntau (14, 18).

Tsis tas li ntawd, lignans, vitamin E, thiab lwm yam tshuaj tua kab mob hauv cov noob hnav tuaj yeem pab tiv thaiv cov quav hniav hauv koj cov hlab ntsha, uas muaj peev xwm tswj tau cov ntshav siab (21, 22).

Hauv ib txoj kev tshawb fawb, cov neeg uas muaj ntshav siab tau noj 2.5 grams ntawm hmoov, noob hnav dub - tsis tshua muaj ntau yam - hauv daim ntawv tshuaj ntsiav txhua hnub.

Thaum kawg ntawm ib lub hlis, lawv tau ntsib 6% txo qis hauv systolic ntshav siab - tus lej ntawm cov ntshav siab nyeem ntawv - piv rau cov placebo pawg (23).

Noob noob hnav - ob qho tib si unhulled thiab hulled - yog nplua nuj nyob rau hauv ntau yam as-ham uas txhawb cov pob txha noj qab haus huv, tab sis cov calcium feem ntau yog nyob rau hauv lub hull (3).

Txawm li cas los xij, sesame noob muaj cov ntsiab lus ntuj hu ua oxalates thiab phytates, antinutrients uas txo qhov nqus ntawm cov zaub mov no (27).

Ib txoj kev tshawb nrhiav pom tias sprouting txo phytate thiab oxalate concentration li ntawm 50% nyob rau hauv ob qho tib si hulled thiab unhulled noob hnav (15).

Lub sijhawm ntev, qhov mob qis qis tuaj yeem ua lub luag haujlwm hauv ntau yam mob, suav nrog kev rog thiab mob qog noj ntshav, nrog rau kab mob plawv thiab raum (29).

Thaum cov neeg mob raum noj cov tshuaj sib xyaw ntawm 18 grams ntawm flax noob thiab 6 grams ntawm cov noob hnav noob hnav thiab taub dag txhua hnub rau 3 lub hlis, lawv cov cim inflammatory tau poob 51-79% (30).

Txawm li cas los xij, vim tias txoj kev tshawb no tau sim sib xyaw ntawm cov noob, qhov cuam tshuam los ntawm cov noob hnav ib leeg tsis paub meej.

Noob noob noob hnav yog ib qhov zoo ntawm cov vitamins B, uas tau muab faib rau hauv lub cev thiab cov noob (15).

Cov vitamins B yog qhov tseem ceeb rau ntau lub cev ua haujlwm, suav nrog kev ua haujlwm ntawm tes thiab cov metabolism (36, 37, 38).

Noob noob noob noob noob noob taum tsis muaj carbs thaum muaj protein ntau thiab noj qab nyob zoo cov rog - tag nrho cov uas yuav pab tau cov ntshav qab zib tswj (3, 40).

Tsis tas li ntawd, cov noob no muaj pinoresinol, uas yuav pab tswj cov ntshav qab zib los ntawm inhibiting qhov kev ua ntawm digestive enzyme maltase (41, 42).

Maltase rhuav tshem cov piam thaj maltose, uas yog siv los ua cov khoom qab zib rau qee yam khoom noj.Nws kuj tau tsim nyob rau hauv koj lub plab los ntawm kev zom cov khoom noj starchy zoo li qhob cij thiab pasta.

Yog tias pinoresinol inhibits koj qhov kev zom ntawm maltose, qhov no yuav ua rau cov ntshav qab zib qis dua.Txawm li cas los xij, kev tshawb fawb tib neeg xav tau.

Tsiaj txhu thiab tib neeg cov kev tshawb fawb qhia tias kev noj cov noob hnav tuaj yeem ua rau tag nrho cov tshuaj antioxidant hauv koj cov ntshav (23, 42).

Cov lignans hauv cov noob hnav ua haujlwm ua antioxidants, uas pab tiv thaiv oxidative kev nyuaj siab - tshuaj lom neeg cov tshuaj tiv thaiv uas yuav ua rau koj lub hlwb puas thiab ua rau koj muaj kev pheej hmoo ntawm ntau yam kab mob (43, 44).

Tsis tas li ntawd, noob hnav noob hnav muaj ib daim ntawv ntawm cov vitamin E hu ua gamma-tocopherol, ib qho antioxidant uas yuav tiv thaiv kab mob plawv tshwj xeeb.(45, 46).

Noob noob noob noob noob yog ib qhov zoo ntawm ntau cov as-ham tseem ceeb rau koj lub cev tiv thaiv kab mob, suav nrog zinc, selenium, tooj liab, hlau, vitamin B6, thiab vitamin E (3, 47).

Piv txwv li, koj lub cev xav tau zinc los tsim thiab qhib qee cov qe ntshav dawb uas paub txog thiab tua cov kab mob invading.

Ntau yam tuaj yeem ua lub luag haujlwm hauv kev mob caj dab, nrog rau kev mob thiab oxidative puas tsuaj rau pob txha mos uas cushions pob qij txha (49).

Sesamin, ib qho sib xyaw hauv cov noob hnav, muaj cov tshuaj tiv thaiv kab mob thiab tshuaj tua kab mob uas yuav tiv thaiv koj cov pob txha mos (50, 51).

Hauv kev tshawb fawb 2-hli, cov neeg muaj mob hauv caug tau noj 5 tablespoons (40 grams) ntawm cov noob hnav roj txhua hnub nrog rau kev kho tshuaj.Lawv tau ntsib 63% txo qhov mob hauv caug piv rau tsuas yog 22% txo qis rau cov pab pawg ntawm kev kho tshuaj ib leeg.

Tsis tas li ntawd, pawg noob noob hnav tau pom kev txhim kho ntau dua hauv kev sim yooj yim txav mus los thiab txo qhov loj dua ntawm qee cov cim inflammatory piv rau pawg tswj hwm (49, 52).

Sesame noob yog ib qhov zoo ntawm selenium, muab 18% ntawm RDI nyob rau hauv ob qho tib si unhulled thiab hulled noob (3).

Koj cov thyroid caj pas muaj qhov siab tshaj plaws ntawm selenium ntawm txhua yam hauv koj lub cev.Cov ntxhia no ua lub luag haujlwm tseem ceeb hauv kev tsim cov thyroid hormones (53, 54).

Tsis tas li ntawd, cov noob hnav yog ib qho zoo ntawm cov hlau, tooj liab, zinc, thiab vitamin B6, uas kuj txhawb kev tsim cov thyroid hormones thiab pab cov thyroid noj qab haus huv (55, 56, 57).

Cov noob noob hnav muaj phytoestrogens, cov nroj tsuag sib txuas uas zoo ib yam li cov tshuaj estrogen (58, 59).

Yog li ntawd, cov noob hnav noob hnav yuav muaj txiaj ntsig zoo rau cov poj niam thaum cov tshuaj estrogen poob thaum cev xeeb tub.Piv txwv li, phytoestrogens tuaj yeem pab tiv thaiv kub kub thiab lwm yam tsos mob ntawm cov tshuaj estrogen tsawg (60).

Dab tsi ntxiv, cov tshuaj no tuaj yeem txo koj txoj kev pheej hmoo ntawm qee yam kab mob - xws li mob qog noj ntshav mis - thaum lub sij hawm cev xeeb tub.Txawm li cas los xij, xav tau kev tshawb fawb ntxiv (46, 61).

Txhawm rau txhim kho qhov tsw thiab cov khoom noj muaj txiaj ntsig ntawm cov noob hnav, ci rau ntawm 350 ℉ (180 ℃) rau ob peb feeb, nplawm ib ntus, kom txog thaum lawv ncav cuag lub teeb, kub xim av.

Tsis tas li ntawd, koj tuaj yeem siv cov noob hnav roj - tseem hu ua tahini - nyob rau hauv qhov chaw ntawm txiv laum huab xeeb lossis hummus.

Cov noob hnav hauv av - hu ua sesame flour lossis sesame noob noj mov - tuaj yeem siv rau hauv ci, smoothies, ntses batter, thiab lwm yam.

Txawm li cas los xij, sesame allergies tau tshwm sim ntau dua, yog li koj yuav tsum tau ceev faj thaum ua noj rau cov pab pawg (62, 63).

Cov noob noob hnav yog qhov zoo ntawm cov rog noj qab haus huv, cov protein, B vitamins, minerals, fiber, antioxidants, thiab lwm yam nroj tsuag muaj txiaj ntsig.

Kev noj zaub mov tsis tu ncua ntawm cov noob no - tsis yog ib qho me me ntawm cov burger bun - tuaj yeem pab tswj ntshav qab zib, tiv thaiv mob caj dab, thiab txo cov roj cholesterol.

Nrog rau kev noj zaub mov zoo, cov noob tuaj yeem pab txo cov ntshav qab zib, roj cholesterol thiab ntshav siab.Nov yog 6 super noob noj kom noj qab nyob zoo.

Ntau tshaj 300,000 tus neeg Amelikas tuaj yeem muaj cov khoom noj tsis haum cov noob txiv ntoo.Nov yog txhua yam koj yuav tsum paub.

Cov roj zaub thiab noob roj yog cov roj ua tiav uas yooj yim puas thaum ua noj.Qee qhov kev tshawb fawb qhia tias lawv tuaj yeem ua rau muaj kev phom sij thiab pab txhawb…

Sesame allergies yog nce.Sesame feem ntau pom muaj nyob rau hauv cov khoom noj thiab tshuaj pleev ib ce.Yog tias koj muaj kev fab tshuaj rau cov noob hnav, nws tseem ceeb heev kom tsis txhob muaj qhov no…

Sunflower noob yog cov khoom noj txom ncauj qab, ntim nrog cov rog thiab cov as-ham.Nov yog txhua yam koj yuav tsum paub txog cov noob paj noob hlis, suav nrog lawv…

Noj txoj cai yuav pab tiv thaiv kom txhob muaj prostate loj.Kawm paub ntxiv txog cov zaub mov koj yuav tsum noj kom tiv thaiv lossis tswj cov tsos mob.

Nov yog cov ncauj lus kom ntxaws txog chia noob thiab lawv cov txiaj ntsig kev noj qab haus huv.Nov yog 11 txoj hauv kev uas cov noob chia tuaj yeem txhim kho koj txoj kev noj qab haus huv, raws li kev tshawb fawb.

Cov txiv neej uas muaj testosterone qis, lossis "Tsawg T," feem ntau muaj cov tshuaj estrogen siab.Ib txoj hauv kev los kho cov tshuaj estrogen ntau dhau yog sim…

Zinc koom nrog ntau cov txheej txheem tseem ceeb hauv koj lub cev thiab tseem ceeb heev rau kev noj qab haus huv.Ntawm no yog 10 cov khoom noj zoo tshaj plaws uas muaj zinc.