SESAMIN

Hull inopa mbeu goridhe-brown hue.Mbeu dzakasungirirwa dzine ruvara ruchena-ruvara asi dzinoita shava kana dzagochwa.

Mbeu dzeSesame dzine zvakawanda zvingangobatsira hutano uye dzakashandiswa mumishonga yevanhu kwezviuru zvemakore.Vanogona kudzivirira kubva kuhosha yemwoyo, chirwere cheshuga, uye arthritis (1).

Nekudaro, iwe ungangoda kudya zvakakosha - zvishoma zvishoma pazuva - kuti uwane hutano hwakanaka.

Maspuni matatu (30 magiramu) embeu yesame isina kubikwa anopa 3.5 magiramu efayibha, inova 12% yeReference Daily Intake (RDI) (2, 3).

Sezvo avhareji yekudyara fiber muUnited States ingori hafu yeRDI, kudya mhodzi dzeSesame nguva dzose kunogona kubatsira kuwedzera yako fiber kudya (4).

Fiber inonyanya kuzivikanwa nekutsigira kugaya hutano.Pamusoro pezvo, humbowo huri kukura hunoratidza kuti fiber inogona kuita basa mukudzikisa njodzi yako yechirwere chemoyo, mamwe cancers, kufutisa, uye Type 2 chirwere cheshuga (4).

Zvimwe zvidzidzo zvinoratidza kuti kugara uchidya mhodzi dzeSesame kunogona kubatsira kudzikisa yakakwira cholesterol uye triglycerides - izvo zviri mungozi dzechirwere chemoyo (5, 6).

Tsvagiridzo inoratidza kuti kudya yakawanda polyunsaturated uye monounsaturated mafuta zvine chekuita nemafuta akazara kunogona kubatsira kuderedza cholesterol yako uye kuderedza njodzi yechirwere chemoyo (7, 8, 9).

Zvakare, mhodzi dzesesame dzine marudzi maviri emiti yemiti - lignans uye phytosterols - iyo inogonawo kunge ine cholesterol-inoderedza mhedzisiro (10, 11, 12).

Apo vanhu makumi matatu nemasere vane high blood lipids vakadya 5 maspuni (40 magiramu) ehulled sesame mbeu zuva nezuva kwemwedzi miviri, vakawana kuderedzwa kwegumi muzana mu "yakaipa" LDL cholesterol uye 8% kuderedzwa kwe triglycerides kana ichienzaniswa neboka re placebo (13) .

Kuti uwedzere kuwanikwa kweprotein, sarudza mhodzi yesame yakagochwa.Maitiro ekuchera uye ekugocha anoderedza oxalates uye phytates - makomisheni anokanganisa kugaya kwako uye kutora kweprotein (14, 15, 16).

Zvinonyanya kukosha, mhodzi dzeSesame dzakaderera mulysine, yakakosha amino acid yakawanda muzvigadzirwa zvemhuka.Nekudaro, vegans nevanodya miriwo vanogona kutsiva nekudya yakakwirira-lysine chirimwa mapuroteni - kunyanya nyemba, senge itsvo bhinzi uye chickpeas (14, 17, 18).

Kune rimwe divi, mhodzi dzemasesame dzakakwirira mu methionine uye cysteine, maviri amino acids ayo ma legume haapi muhuwandu hwakawanda (14, 18).

Pamusoro pezvo, lignans, vhitamini E, uye mamwe ma antioxidants mumhodzi dzesesame anogona kubatsira kudzivirira plaque kuvaka mutsinga dzako, zvichigona kuchengetedza hutano hweropa (21, 22).

Mune kumwe kuongorora, vanhu vane high blood pressure vakadya 2.5 gramu yehupfu, dema sesame mbeu - yakasiyana-siyana yakasiyana-siyana - mu capsule fomu zuva rega rega.

Pakupera kwemwedzi mumwe, vakawana kuderera kwe6% mu systolic blood pressure - nhamba yepamusoro yeropa rekuverenga - zvichienzaniswa neboka re placebo (23).

Mbeu dzeSesame - dzese dzisina kucheneswa uye dzakanyungudutswa - dzakapfuma mune zvakati wandei zvinovaka muviri zvinowedzera hutano hwemapfupa, kunyangwe iyo calcium iri kunyanya muhull (3).

Nekudaro, mhodzi dzeSesame dzine maumbirwo echisikigo anonzi oxalates uye phytates, antinutrients inoderedza kutorwa kwemaminerari aya (27).

Imwe ongororo yakawana kuti kumera kwakaderedzwa phytate uye oxalate concentration neanenge 50% mune ese ari maviri akafukidzwa uye asina kusvetwa sesame mhodzi (15).

Kuzvimba kwenguva refu, kuderera kwemazinga kunogona kuita basa mune dzakawanda zvisingaperi, kusanganisira kufutisa uye kenza, pamwe nemoyo neitsvo chirwere (29).

Apo vanhu vane chirwere cheitsvo vakadya musanganiswa wemagiramu gumi nemasere embeu yefurakisi uye magiramu matanhatu imwe neimwe yesame nemanhanga zuva nezuva kwemwedzi mitatu, zviratidzo zvavo zvekuzvimba zvakadonha 51‒79% (30).

Nekudaro, nekuti chidzidzo ichi chakaedza musanganiswa wembeu, iyo anti-kuzvimba kukanganisa kwemhodzi yesame chete haina chokwadi.

Mbeu dzeSesame inzvimbo yakanaka yemamwe mavhitamini eB, ayo anogoverwa muhull uye mhodzi (15).

B mavhitaminzi akakosha kune akawanda maitiro emuviri, kusanganisira akakodzera sero basa uye metabolism (36, 37, 38).

Mbeu dzeSesame dzakadzikira mucarbs nepo dzakakwirira muprotein nemafuta ane hutano - ese anogona kutsigira kudzora shuga yeropa (3, 40).

Pamusoro pezvo, mhodzi idzi dzine pinoresinol, komisheni inogona kubatsira kudzora shuga yeropa nekudzivisa kuita kweiyo digestive enzyme maltase (41, 42).

Maltase inotyora shuga maltose, iyo inoshandiswa sekutapira kune zvimwe zvigadzirwa zvekudya.Iyo zvakare inogadzirwa mumatumbo ako kubva mukugayiwa kwezvikafu zvine starchy sechingwa uye pasta.

Kana pinoresinol ikavharisa kugaya kwako kwemaltose, izvi zvinogona kukonzera kuderera kweshuga yeropa.Zvisinei, zvidzidzo zvevanhu zvinodiwa.

Zvidzidzo zvemhuka uye zvevanhu zvinoratidza kuti kudya mhodzi dzesame kunogona kuwedzera huwandu hwese hwekuita antioxidant muropa rako (23, 42).

Iwo ma lignans ari mumhodzi dze sesame anoshanda se antioxidants, ayo anobatsira kurwisa oxidative kusagadzikana - kemikari inoita iyo inogona kukuvadza maseru ako uye kuwedzera njodzi yako yezvirwere zvisingaperi (43, 44).

Pamusoro pezvo, mhodzi dzeSesame dzine rudzi rwevhitamini E inonzi gamma-tocopherol, antioxidant inogona kunyanya kudzivirira kubva kuchirwere chemoyo.(45, 46).

Mbeu dzeSesame ndiyo yakanaka sosi yezvakati wandei zvakakosha kune immune system yako, kusanganisira zinc, selenium, mhangura, iron, vhitamini B6, uye vhitamini E (3, 47).

Semuenzaniso, muviri wako unoda zinc kuti ugadzire uye ushande mamwe masero machena eropa anoziva uye kurwisa utachiona hunopinda.

Zvinhu zvakati wandei zvinogona kuita basa muArthritis, kusanganisira kuzvimba uye kukuvadzwa kweoxidative kune cartilage inomisa majoini (49).

Sesamin, musanganiswa mumhodzi dzesesame, ine anti-kuzvimba uye antioxidant mhedzisiro inogona kuchengetedza cartilage yako (50, 51).

Muchidzidzo chemwedzi miviri, vanhu vane arthritis yemabvi vakadya zvipunu zvishanu (40 gramu) zvehupfu hwesesame zuva nezuva pamwe nekurapa zvinodhaka.Vakaona kuderera kwe63% mukurwadziwa kwemabvi zvichienzaniswa nekuderera kwe22% chete kweboka pamishonga yemishonga chete.

Pamusoro pezvo, boka remhodzi yesame rakaratidza kuvandudzwa kukuru muyedzo yakapusa yekufamba uye kudzikiswa kwakakura mune mamwe mamarker ekuzvimba zvichienzaniswa neboka rinodzora (49, 52).

Mbeu dzeSesame inzvimbo yakanaka yeselenium, ichipa 18% yeRDI mumhodzi dzisina kubikwa uye dzakanyungudutswa (3).

Thyroid gland yako ine yakanyanya kuwanda kwe selenium pane chero nhengo iri mumuviri wako.Iyi mineral inoita basa rakakosha mukugadzira thyroid mahormone (53, 54).

Pamusoro pezvo, mhodzi dzeSesame inzvimbo yakanaka yesimbi, mhangura, zinc, uye vhitamini B6, iyo inotsigirawo kugadzirwa kwehomoni yethyroid uye rubatsiro rwehutano hwehutano (55, 56, 57).

Mbeu dzeSesame dzine phytoestrogens, zvinomera zvinomera zvakafanana nehomoni estrogen (58, 59).

Naizvozvo, mhodzi dzeSesame dzinogona kubatsira kuvakadzi kana mazinga eestrogen achidonha panguva yekuenda kumwedzi.Semuenzaniso, phytoestrogens inogona kubatsira kurwisa kupisa kunopisa uye zvimwe zviratidzo zvepasi estrogen (60).

Zvakare, aya makomboni anogona kuderedza njodzi yako yezvimwe zvirwere - zvakaita segomarara rezamu - panguva yekuenda kumwedzi.Nekudaro, kumwe kutsvagisa kunodiwa (46, 61).

Kuti uwedzere kunaka uye kuwanikwa kwekudya kwemhodzi dze sesame, zvigoche pa 350 ℉ (180 ℃) kwemaminetsi mashoma, uchibvongodza nguva nenguva, kudzamara dzasvika pachiedza, chegoridhe.

Uyezve, unogona kushandisa sesame mhodzi ruomba - inozivikanwawo setahini - panzvimbo peanut butter kana hummus.

Ground sesame - inonzi sesame hupfu kana sesame seed meal - inogona kushandiswa kubika, smoothies, hove batter, nezvimwe.

Nekudaro, sesame allergies yakanyanya kuwanda, saka ungangoda kungwarira paunenge uchibikira mapoka (62, 63).

Mbeu dzeSesame ndiyo yakanaka sosi yemafuta ane hutano, mapuroteni, B mavhitaminzi, zvicherwa, fiber, antioxidants, uye mamwe anobatsira chirimwa makomisheni.

Kugara uchidya zvikamu zvakakura zvemhodzi idzi - kwete kungomwaya pano neapo pane burger bun - kunogona kubatsira kudzora shuga yeropa, kurwisa kurwadziwa kwearthritis, uye kuderedza cholesterol.

Pamwe chete nekudya kwakanaka, mbeu dzinogona kubatsira kuderedza shuga yeropa, cholesterol uye BP.Heano 6 mhodzi dzepamusoro dzekudya kune hutano huri nani.

Vanopfuura 300,000 vekuAmerica vanogona kunge vaine sesame yekudya kwekudya.Hezvino zvese zvaunoda kuziva.

Mafuta emiriwo nemhodzi mafuta akagadzirwa zvakanyanya anokuvara nyore panguva yekubika.Zvimwe zvidzidzo zvinoratidza kuti zvinogona kukonzera kukuvadza uye kupa…

Sesame allergies iri kuwedzera.Sesame inowanzowanikwa mune zvekudya uye zvekuzora.Kana uine allergy kune sesame, zvakakosha kuti udzivise izvi…

Mbeu dzesunflower chikafu chinonaka, chakazara nemafuta ane hutano uye zvinovaka muviri.Hezvino zvese zvaunoda kuziva nezvemhodzi dzesunflower, kusanganisira yavo…

Kudya zvakanaka kunogona kubatsira kudzivirira prostate yakakura.Dzidza zvakawanda nezvechikafu chaunofanira kudya kudzivirira kana kubata zviratidzo.

Ichi chinyorwa chakadzama nezvemhodzi dzechia uye hutano hwadzo.Hedzino nzira gumi neimwe idzo mbeu dzechia dzinogona kuvandudza hutano hwako, zvichienderana nesainzi.

Varume vari kuona testosterone yakaderera, kana kuti “low T,” kazhinji vane mazinga akakwira ehomoni estrogen.Nzira yekurapa yakawandisa estrogen ndeyekuyedza…

Zinc inobatanidzwa mune akawanda akakosha maitiro mumuviri wako uye akakosha kune hutano hwakanaka.Heano gumi ezvekudya zvakanakisa zvine zinc.