SESAMIN

Akụkụ ahụ na-enye mkpụrụ osisi ahụ ncha ọla edo-aja aja.Mkpụrụ osisi ndị a kụkọtara nwere agba na-acha ọcha mana ha na-agba aja aja mgbe akpọchara ya.

Mkpụrụ sesame nwere ọtụtụ uru ahụike nwere ike ime ma ejiri ya na ọgwụ ndị mmadụ kemgbe ọtụtụ puku afọ.Ha nwere ike ichebe ọrịa obi, ọrịa shuga, na ogbu na nkwonkwo (1).

Otú ọ dị, ọ nwere ike ịdị mkpa ka ị na-eri nnukwu ego - obere njuaka kwa ụbọchị - iji nweta uru ahụike.

Nri ngaji atọ (gram 30) nke mkpụrụ osisi sesame a na-edoghị anya na-enye gram 3.5 nke eriri, nke bụ 12% nke Ntugharị kwa ụbọchị (RDI) (2, 3).

Ebe ọ bụ na nkezi eriri eriri na United States bụ naanị ọkara nke RDI, iri mkpụrụ osisi sesame mgbe niile nwere ike inye aka ịbawanye oriri fiber gị (4).

A maara fiber nke ọma maka ịkwado ahụike nri nri.Na mgbakwunye, ihe akaebe na-eto eto na-egosi na eriri nwere ike rụọ ọrụ n'ibelata ihe ize ndụ nke ọrịa obi, ụfọdụ ọrịa kansa, oke ibu, na ụdị ọrịa shuga 2 (4).

Ụfọdụ nnyocha na-egosi na iri mkpụrụ osisi sesame mgbe nile nwere ike inye aka belata cholesterol dị elu na triglycerides - nke bụ ihe ize ndụ maka ọrịa obi (5, 6).

Nnyocha na-egosi na iri ọtụtụ abụba polyunsaturated na abụba monounsaturated metụtara abụba juru eju nwere ike inye aka belata cholesterol gị ma belata ihe egwu ọrịa obi (7, 8, 9).

Kedu ihe ọzọ, mkpụrụ osisi sesame nwere ụdị abụọ nke ogige osisi - lignans na phytosterols - nke nwekwara ike inwe mmetụta na-ebelata cholesterol (10, 11, 12).

Mgbe mmadụ 38 nwere lipids ọbara dị elu riri tablespoons 5 (gram 40) nke mkpụrụ osisi sesame kwa ụbọchị maka ọnwa 2, ha nwetara mbelata 10% na LDL cholesterol "ọjọọ" yana mbelata 8% na triglycerides ma e jiri ya tụnyere placebo otu (13). .

Iji mee ka nnweta protein dịkwuo elu, họrọ mkpụrụ osisi sesame a ṅara n'ọkụ.Usoro ịhịa aka na nsị na-ebelata oxalates na phytates - ogige ndị na-egbochi mgbaze na nnabata protein (14, 15, 16).

N'ụzọ doro anya, mkpụrụ osisi sesame dị obere na lysine, amino acid dị mkpa karịa na ngwaahịa anụmanụ.Otú ọ dị, ndị anaghị eri anụ na ndị anaghị eri anụ nwere ike ịkwụ ụgwọ site na iri protein osisi lysine dị elu - karịsịa mkpo, dị ka agwa akụrụ na chickpeas (14, 17, 18).

N'aka nke ọzọ, mkpụrụ osisi sesame dị elu na methionine na cysteine, amino acid abụọ nke mkpuru osisi anaghị enye nnukwu ego (14, 18).

Na mgbakwunye, lignans, vitamin E, na antioxidants ndị ọzọ dị na mkpụrụ sesame nwere ike inye aka gbochie nrụpụta plaque n'ime akwara gị, nwere ike ịnọgide na-enwe ọbara mgbali elu (21, 22).

N'otu nnyocha, ndị nwere ọbara mgbali elu riri gram 2.5 nke ntụ ntụ, mkpụrụ sesame ojii - ụdị dị iche iche na-adịkarịghị - n'ụdị capsule kwa ụbọchị.

Na njedebe nke otu ọnwa, ha nwetara mbelata 6% na ọbara mgbali systolic - ọnụ ọgụgụ kachasị elu nke ọgụgụ ọbara mgbali elu - ma e jiri ya tụnyere placebo otu (23).

Mkpụrụ sesame - ma nke a na-agbaghị agbaze na nke a kpụkọrọ akpụkọ - bara ụba n'ọtụtụ nri na-eme ka ahụ ike ọkpụkpụ dịkwuo elu, ọ bụ ezie na calcium bụ nke kachasị na ọkpụkpụ (3).

Otú ọ dị, mkpụrụ osisi sesame nwere ogige eke a na-akpọ oxalates na phytates, antinutrients na-ebelata mmịnye nke mineral ndị a (27).

Otu nnyocha chọpụtara na ipulite belatara mkpokọta phytate na oxalate site na ihe dịka 50% n'ime mkpụrụ osisi sesame na-ekpo ọkụ na nke na-adịghị ahụ (15).

Ogologo oge, mbufụt dị ala nwere ike ịrụ ọrụ n'ọtụtụ ọnọdụ na-adịghị ala ala, gụnyere oke ibu na ọrịa kansa, yana ọrịa obi na akụrụ (29).

Mgbe ndị na-arịa ọrịa akụrụ riri ngwakọta nke mkpụrụ flax gram 18 na gram 6 nke ọ bụla nke sesame na ugu osisi kwa ụbọchị maka ọnwa 3, akara mkpasu iwe ha dara 51-79% (30).

Otú ọ dị, n'ihi na ọmụmụ ihe a nwalere ngwakọta nke mkpụrụ, mmetụta mgbochi mkpali nke mkpụrụ sesame naanị bụ ihe a na-ejighị n'aka.

Mkpụrụ sesame bụ ezigbo isi iyi nke ụfọdụ vitamin B, nke a na-ekesa ma n'ime akpa na mkpụrụ (15).

Vitamin B dị mkpa maka ọtụtụ usoro anụ ahụ, gụnyere ọrụ cell kwesịrị ekwesị na metabolism (36, 37, 38).

Mkpụrụ Sesame dị ntakịrị na carbs ebe ọ nwere protein na abụba dị mma - ihe niile nwere ike ịkwado njikwa shuga ọbara (3, 40).

Na mgbakwunye, mkpụrụ ndị a nwere pinoresinol, onyinye nke nwere ike inye aka ịhazi shuga ọbara site na igbochi ọrụ nke enzyme digestive maltase (41, 42).

Maltase na-agbaji maltose shuga, nke a na-eji dị ka ihe na-atọ ụtọ maka ụfọdụ ngwaahịa nri.A na-emepụtakwa ya n'ime afọ gị site na mgbari nri starch dị ka achịcha na pasta.

Ọ bụrụ na pinoresinol na-egbochi mgbari maltose gị, nke a nwere ike ime ka ọkwa shuga dị n'ọbara belata.Agbanyeghị, ọmụmụ mmadụ dị mkpa.

Ọmụmụ anụmanụ na ụmụ mmadụ na-atụ aro na iri mkpụrụ osisi sesame nwere ike ịbawanye ọnụọgụ ọrụ antioxidant n'ime ọbara gị (23, 42).

Ndị lignans na mkpụrụ osisi sesame na-arụ ọrụ dị ka antioxidants, nke na-enyere aka ịlụso nrụgide oxidative ọgụ - mmeghachi omume kemịkalụ nke nwere ike imebi mkpụrụ ndụ gị ma mee ka ohere nke ọtụtụ ọrịa na-adịghị ala ala dịkwuo elu (43, 44).

Na mgbakwunye, mkpụrụ osisi sesame nwere ụdị vitamin E nke a na-akpọ gamma-tocopherol, antioxidant nke nwere ike na-echebe karịsịa megide ọrịa obi.(45, 46).

Mkpụrụ sesame bụ ezigbo isi iyi nke ọtụtụ nri dị mkpa maka usoro ahụ ji alụso ọrịa ọgụ, gụnyere zinc, selenium, ọla kọpa, ígwè, vitamin B6, na vitamin E (3, 47).

Dịka ọmụmaatụ, ahụ gị chọrọ zinc iji mepụta ma rụọ ọrụ ụfọdụ mkpụrụ ndụ ọbara ọcha na-amata ma na-awakpo ụmụ nje ndị na-awakpo.

Ọtụtụ ihe nwere ike itinye aka na ọrịa ogbu na nkwonkwo, gụnyere mbufụt na mmebi oxidative nke cartilage nke na-eme ka nkwonkwo ụkwụ (49).

Sesamin, onyinye dị na mkpụrụ osisi sesame, nwere mmetụta mgbochi mkpali na antioxidant nke nwere ike ichebe cartilage gị (50, 51).

N'ime ihe ọmụmụ nke ọnwa 2, ndị nwere ọrịa ogbu na nkwonkwo riri 5 tablespoons (gram 40) nke mkpụrụ osisi sesame kwa ụbọchị n'akụkụ ọgwụgwọ ọgwụ.Ha nwetara mbelata 63% na mgbu ikpere ma e jiri ya tụnyere naanị mbelata 22% maka otu ahụ na ọgwụgwọ ọgwụ naanị.

Na mgbakwunye, otu mkpụrụ osisi sesame gosipụtara mmụba dị ukwuu na nnwale ngagharị dị mfe yana mbelata buru ibu na ụfọdụ akara mkpali ma e jiri ya tụnyere otu njikwa (49, 52).

Mkpụrụ Sesame bụ ezigbo isi iyi nke selenium, na-enye 18% nke RDI n'ime mkpụrụ osisi a na-agbaghị agba ma na-ekpo ọkụ (3).

Ọkpụkpụ thyroid gị nwere oke kachasị nke selenium nke akụkụ ọ bụla dị n'ahụ gị.Ihe ịnweta a na-arụ ọrụ dị mkpa n'ịmepụta homonụ thyroid (53, 54).

Na mgbakwunye, mkpụrụ osisi sesame bụ ezigbo isi iyi nke ígwè, ọla kọpa, zinc, na vitamin B6, nke na-akwadokwa mmepụta nke homonụ thyroid na inye aka ahụike thyroid (55, 56, 57).

Mkpụrụ sesame nwere phytoestrogens, ogige osisi ndị yiri estrogen hormone (58, 59).

Ya mere, mkpụrụ sesame nwere ike ịba uru maka ụmụ nwanyị mgbe ọkwa estrogen dara n'oge menopause.Dịka ọmụmaatụ, phytoestrogens nwere ike inye aka igbochi ọkụ ọkụ na mgbaàmà ndị ọzọ nke estrogen dị ala (60).

Kedu ihe ọzọ, ogige ndị a nwere ike ibelata ohere nke ọrịa ụfọdụ - dị ka ọrịa ara ara - n'oge menopause.Agbanyeghị, achọrọ nyocha ọzọ (46, 61).

Iji mee ka mkpụrụ osisi sesame dịkwuo ụtọ na nri, gbanye ha na 350 ℉ (180 ℃) maka nkeji ole na ole, na-akpali akpali mgbe ụfọdụ, ruo mgbe ha ruru ìhè na agba aja aja.

Na mgbakwunye, ị nwere ike iji bọta mkpụrụ sesame - nke a makwaara dị ka tahini - n'ọnọdụ peanut butter ma ọ bụ hummus.

Enwere ike iji mkpụrụ sesame n'ala - nke a na-akpọ ntụ ọka sesame ma ọ bụ nri mkpụrụ osisi sesame - n'ime achịcha, smoothies, batter azụ, na ndị ọzọ.

Agbanyeghị, ihe nfụkasị nke sesame abawanyela, yabụ ị nwere ike ịkpachara anya mgbe ị na-esi nri maka otu (62, 63).

Mkpụrụ sesame bụ ezigbo isi iyi nke abụba dị mma, protein, vitamin B, mineral, fiber, antioxidants, na ogige osisi ndị ọzọ bara uru.

Iri oke akụkụ nke mkpụrụ osisi ndị a mgbe niile - ọ bụghị naanị ifesa ya na bun burger - nwere ike inye aka ịchịkwa shuga ọbara, luso mgbu ogbu na nkwonkwo ọgụ, yana belata cholesterol.

Tinyere nri dị mma, mkpụrụ nwere ike inye aka belata shuga ọbara, cholesterol na ọbara mgbali.Nke a bụ mkpụrụ osisi 6 kacha mma ị ga-eri maka ahụike ka mma.

Ihe karịrị ndị America 300,000 nwere ike ịnwe ihe nfụkasị nri mkpụrụ sesame.Nke a bụ ihe niile ị chọrọ ịma.

Akwụkwọ nri na mmanụ mkpụrụ bụ mmanụ a na-edozi nke ukwuu nke na-emebi ngwa ngwa n'oge isi nri.Ụfọdụ nnyocha na-egosi na ha nwere ike imerụ ahụ ma tinye aka…

Ahụhụ sesame na-arị elu.A na-ahụkarị Sesame na nri na ihe ịchọ mma.Ọ bụrụ na ị nwere ihe nfụkasị ahụ na sesame, ọ dị mkpa ka ị zere nke a…

Mkpụrụ osisi sunflower bụ nri na-atọ ụtọ, juputara na abụba dị mma na nri.Nke a bụ ihe niile ịchọrọ ịma gbasara mkpụrụ osisi sunflower, gụnyere…

Iri nri nke ọma nwere ike inye aka gbochie prostate gbasaa.Mụtakwuo maka nri ị kwesịrị iri maka mgbochi ma ọ bụ njikwa akara.

Nke a bụ nkọwa zuru ezu gbasara mkpụrụ chia na uru ahụike ha.Nke a bụ ụzọ iri na otu mkpụrụ chia nwere ike isi meziwanye ahụike gị, dabere na sayensị.

Ndị ikom na-enwe testosterone dị ala, ma ọ bụ "T dị ala," na-enwekarị ọkwa estrogen dị elu.Ụzọ iji dozie oke estrogen bụ ịnwale…

Zinc na-etinye aka n'ọtụtụ usoro dị mkpa na ahụ gị ma dị oke mkpa maka ahụike dị mma.Nke a bụ nri iri kacha mma nwere nnukwu zinc.