SESAMIN

Thupilo limapatsa njerezo mtundu wagolide wofiirira.Mbewu za Hulled zimakhala ndi mtundu woyera koma zimakhala zofiirira zikawotchedwa.

Mbeu za Sesame zili ndi maubwino ambiri azaumoyo ndipo zakhala zikugwiritsidwa ntchito ngati mankhwala owerengeka kwazaka masauzande ambiri.Akhoza kuteteza ku matenda a mtima, shuga, ndi nyamakazi (1).

Komabe, mungafunike kudya zochulukirapo - pang'ono pang'ono patsiku - kuti mupeze thanzi.

Masupuni atatu (30 magalamu) a nthangala za sesame zomwe zatulutsidwa zimapatsa 3.5 magalamu a ulusi, womwe ndi 12% ya Reference Daily Intake (RDI) (2, 3).

Popeza kuchuluka kwa fiber ku United States ndi theka la RDI, kudya nthanga za sesame nthawi zonse kungathandize kuwonjezera kuchuluka kwa fiber (4).

CHIKWANGWANI chimadziwika bwino pothandizira kugaya chakudya.Kuphatikiza apo, umboni wokulirapo ukuwonetsa kuti fiber imatha kukuthandizani kuti muchepetse chiopsezo cha matenda amtima, khansa zina, kunenepa kwambiri, komanso mtundu wa 2 shuga (4).

Kafukufuku wina akuwonetsa kuti kudya nthanga za sesame nthawi zonse kungathandize kuchepetsa cholesterol ndi triglycerides - zomwe ndizomwe zimayambitsa matenda amtima (5, 6).

Kafukufuku akuwonetsa kuti kudya mafuta ochulukirapo a polyunsaturated ndi monounsaturated okhudzana ndi mafuta odzaza kungathandize kuchepetsa cholesterol ndikuchepetsa chiopsezo cha matenda amtima (7, 8, 9).

Kuphatikiza apo, nthanga za sesame zili ndi mitundu iwiri yazomera - lignans ndi phytosterols - zomwe zimathanso kutsitsa cholesterol (10, 11, 12).

Anthu 38 omwe anali ndi lipids yayikulu m'magazi atadya supuni 5 (ma gramu 40) a nthangala za sesame tsiku lililonse kwa miyezi iwiri, adatsika ndi 10% mu cholesterol "yoyipa" ya LDL komanso kuchepa kwa triglycerides ndi 8% poyerekeza ndi gulu la placebo (13). .

Kuti muwonjezere kupezeka kwa mapuloteni, sankhani nthangala za sesame zokazinga.Njira zowotcha ndi zowotcha zimachepetsa ma oxalates ndi ma phytates - mankhwala omwe amalepheretsa chimbudzi chanu komanso mayamwidwe a mapuloteni (14, 15, 16).

Chochititsa chidwi n'chakuti nthanga za sesame zimakhala zochepa mu lysine, amino acid wofunikira kwambiri muzogulitsa zanyama.Komabe, odyetserako zamasamba ndi odyetsera zamasamba amatha kubweza podya mapuloteni amtundu wa lysine - makamaka nyemba, monga nyemba za impso ndi nandolo (14, 17, 18).

Kumbali ina, nthangala za sesame zili ndi methionine ndi cysteine, ma amino acid awiri omwe mbewu za nyemba sizipereka zochuluka (14, 18).

Kuphatikiza apo, ma lignans, vitamini E, ndi ma antioxidants ena mu nthangala za sesame atha kuthandizira kupewa kuchulukirachulukira m'mitsempha yanu, kupangitsa kuti magazi azithamanga (21, 22).

Pakafukufuku wina, anthu omwe ali ndi kuthamanga kwa magazi amadya 2.5 magalamu a ufa, nthanga zakuda za sesame - zosiyana zochepa - mu mawonekedwe a capsule tsiku lililonse.

Kumapeto kwa mwezi umodzi, adatsika ndi 6% mu systolic blood pressure - chiwerengero chapamwamba cha kuthamanga kwa magazi - poyerekeza ndi gulu la placebo (23).

Mbeu za Sesame - zonse zopanda kanthu komanso zokongoletsedwa - zili ndi michere yambiri yomwe imalimbitsa mafupa, ngakhale kashiamuyo amakhala makamaka m'matumbo (3).

Komabe, nthangala za sesame zimakhala ndi zinthu zachilengedwe zomwe zimatchedwa oxalates ndi phytates, antinutrients zomwe zimachepetsa kuyamwa kwa mcherewu (27).

Kafukufuku wina adapeza kuti kumera kumachepetsa kuchuluka kwa phytate ndi oxalate pafupifupi 50% mu nthanga zonse za sesame (15).

Kutupa kwanthawi yayitali, kocheperako kumatha kukhala ndi gawo pazovuta zambiri, kuphatikiza kunenepa kwambiri ndi khansa, komanso matenda amtima ndi impso (29).

Anthu omwe ali ndi matenda a impso atadya zosakaniza za 18 magalamu a mbewu za fulakesi ndi magalamu 6 iliyonse ya sesame ndi dzungu tsiku lililonse kwa miyezi itatu, zolembera zawo zotupa zidatsika ndi 51‒79% (30).

Komabe, chifukwa kafukufukuyu adayesa nthangala zosakaniza, zotsatira zotsutsana ndi zotupa za sesame zokha sizidziwika.

Mbeu za Sesame ndi gwero labwino la mavitamini a B, omwe amagawika m'matumbo ndi njere (15).

Mavitamini a B ndi ofunikira pamachitidwe ambiri amthupi, kuphatikiza magwiridwe antchito oyenera a cell ndi metabolism (36, 37, 38).

Mbeu za Sesame zimakhala ndi ma carbs ochepa pomwe zili ndi mapuloteni ambiri komanso mafuta athanzi - zonsezi zimathandizira kuwongolera shuga m'magazi (3, 40).

Kuphatikiza apo, njerezi zili ndi pinoresinol, mankhwala omwe angathandize kuwongolera shuga m'magazi poletsa kuchitapo kanthu kwa enzyme maltase (41, 42).

Maltase amathyola maltose a shuga, omwe amagwiritsidwa ntchito ngati zotsekemera pazakudya zina.Amapangidwanso m'matumbo anu kuchokera pakugayidwa kwa zakudya zowuma monga mkate ndi pasitala.

Ngati pinoresinol ikulepheretsani chimbudzi cha maltose, izi zingayambitse kuchepa kwa shuga m'magazi.Komabe, maphunziro aumunthu amafunikira.

Kafukufuku wa nyama ndi anthu akuwonetsa kuti kudya nthanga za sesame kumatha kukulitsa kuchuluka kwa antioxidant m'magazi anu (23, 42).

Ma lignans mu nthangala za sesame amagwira ntchito ngati ma antioxidants, omwe amathandizira kuthana ndi kupsinjika kwa okosijeni - kachitidwe kamankhwala komwe kamatha kuwononga maselo anu ndikuwonjezera chiwopsezo cha matenda ambiri osatha (43, 44).

Kuonjezera apo, nthangala za sesame zili ndi mtundu wa vitamini E wotchedwa gamma-tocopherol, antioxidant yomwe ingakhale yotetezera makamaka ku matenda a mtima.(45, 46).

Mbeu za Sesame ndi gwero labwino lazakudya zingapo zofunika ku chitetezo chamthupi, kuphatikiza zinki, selenium, mkuwa, chitsulo, vitamini B6, ndi vitamini E (3, 47).

Mwachitsanzo, thupi lanu limafunikira zinc kuti lipange ndi kuyambitsa maselo ena oyera a magazi omwe amazindikira ndi kuwononga tizilombo toyambitsa matenda.

Pali zinthu zingapo zomwe zingayambitse nyamakazi, kuphatikiza kutupa komanso kuwonongeka kwa oxidative ku cartilage yomwe imalumikiza mafupa (49).

Sesamin, pawiri mu nthangala za sesame, ali ndi anti-yotupa komanso antioxidant zotsatira zomwe zingateteze chichereŵedwe chanu (50, 51).

Pakafukufuku wa miyezi iwiri, anthu omwe ali ndi nyamakazi ya m'mawondo amadya supuni 5 (40 magalamu) a ufa wa sesame tsiku ndi tsiku limodzi ndi mankhwala.Anakumana ndi kuchepa kwa 63% mu ululu wa mawondo poyerekeza ndi kuchepa kwa 22% kwa gulu pa mankhwala a mankhwala okha.

Kuphatikiza apo, gulu la mbewu za sesame lidawonetsa kusintha kwakukulu pamayeso osavuta oyenda komanso kuchepetsedwa kwakukulu kwa zolembera zina zotupa poyerekeza ndi gulu lowongolera (49, 52).

Mbeu za Sesame ndi gwero labwino la selenium, zomwe zimapereka 18% ya RDI m'mbewu zonse zosadulidwa komanso zopindika (3).

Chithokomiro chanu chimakhala ndi selenium yambiri kuposa chiwalo chilichonse m'thupi lanu.Mcherewu umagwira ntchito yofunika kwambiri popanga mahomoni a chithokomiro (53, 54).

Kuphatikiza apo, nthangala za sesame ndi gwero labwino la chitsulo, mkuwa, zinki, ndi vitamini B6, zomwe zimathandizanso kupanga mahomoni a chithokomiro komanso thanzi la chithokomiro (55, 56, 57).

Mbeu za Sesame zili ndi ma phytoestrogens, mankhwala opangira mbewu omwe ali ofanana ndi hormone estrogen (58, 59).

Chifukwa chake, nthangala za sesame zitha kukhala zopindulitsa kwa amayi pamene milingo ya estrogen imatsika panthawi yosiya kusamba.Mwachitsanzo, ma phytoestrogens angathandize kuthana ndi kutentha ndi zizindikiro zina za estrogen yochepa (60).

Kuphatikiza apo, mankhwalawa amachepetsa chiopsezo cha matenda ena - monga khansa ya m'mawere - panthawi yosiya kusamba.Komabe, kufufuza kwina kumafunika (46, 61).

Kuti muwonjezere kukoma ndi kupezeka kwa michere ya njere za sesame, ziwotchani pa 350℉ (180 ℃) kwa mphindi zingapo, ndikuyambitsa nthawi ndi nthawi, mpaka zitakhala zofiirira, zagolide.

Kuonjezera apo, mungagwiritse ntchito batala wa sesame - wotchedwanso tahini - m'malo mwa peanut butter kapena hummus.

Mbeu za sesame - zotchedwa ufa wa sesame kapena ufa wa sesame - zingagwiritsidwe ntchito pophika, ma smoothies, kumenya nsomba, ndi zina.

Komabe, chifuwa cha sesame chafala kwambiri, choncho mungafunikire kusamala pophika magulu (62, 63).

Mbeu za Sesame ndi gwero labwino lamafuta athanzi, mapuloteni, mavitamini a B, mchere, fiber, antioxidants, ndi mankhwala ena opindulitsa a zomera.

Kudya pafupipafupi mbali zambiri za mbewuzi - osati kungowaza mwa apo ndi apo - kungathandize kuwongolera shuga wamagazi, kuthana ndi ululu wa nyamakazi, ndi kuchepetsa cholesterol.

Pamodzi ndi zakudya zopatsa thanzi, mbewu zimathandizira kuchepetsa shuga wamagazi, cholesterol ndi kuthamanga kwa magazi.Nawa mbewu 6 zapamwamba zomwe mungadye kuti mukhale ndi thanzi labwino.

Anthu opitilira 300,000 aku America atha kukhala ndi vuto la chakudya chambewu yambewu.Nazi zonse zomwe muyenera kudziwa.

Mafuta a masamba ndi mbewu ndi mafuta okonzedwa kwambiri omwe amawonongeka mosavuta pophika.Kafukufuku wina akuwonetsa kuti amatha kuvulaza ndikuthandizira…

Kufutukuka kwa Sesame kukuchulukirachulukira.Sesame imapezeka kawirikawiri muzakudya ndi zodzoladzola.Ngati muli ndi ziwengo za sesame, ndikofunikira kupewa izi ...

Mbeu za mpendadzuwa ndi chakudya chokoma, chodzaza ndi mafuta athanzi komanso michere.Nazi zonse zomwe muyenera kudziwa za mbewu za mpendadzuwa, kuphatikiza…

Kudya moyenera kungathandize kupewa kukula kwa prostate.Phunzirani zambiri za zakudya zomwe muyenera kudya kuti mupewe kapena kuchepetsa zizindikiro.

Iyi ndi nkhani mwatsatanetsatane za mbewu za chia ndi ubwino wake pa thanzi.Nazi njira 11 zomwe mbewu za chia zingakulitsire thanzi lanu, kutengera sayansi.

Amuna omwe akukumana ndi testosterone yotsika, kapena "T otsika," nthawi zambiri amakhala ndi milingo yokwera ya estrogen.Njira yothetsera estrogen yochulukirapo ndiyo kuyesa…

Zinc imakhudzidwa ndi zinthu zambiri zofunika m'thupi lanu ndipo ndizofunikira kwambiri kuti mukhale ndi thanzi labwino.Nazi zakudya 10 zabwino kwambiri zomwe zili ndi zinc wambiri.