SESAMIN

I-hull inika imbewu i-golden-brown hue.Imbewu yeHulled inombala omhlophe-mhlophe kodwa ijika ibe mdaka xa yosiwe.

Imbewu yeSesame ineenzuzo ezininzi zempilo kwaye isetyenziswe kumayeza esintu amawaka eminyaka.Zisenokukhusela isifo sentliziyo, isifo seswekile, nesifo samathambo (1).

Nangona kunjalo, unokufuna ukutya ixabiso elibalulekileyo-isandla esincinci ngosuku-ukufumana izibonelelo zempilo.

Amacephe amathathu (30 grams) embewu yesesame enganqunywanga anika i-3.5 grams yefiber, eyi-12% yeReference Daily Intake (RDI) (2, 3).

Kuba umndilili wokuthathwa kwefayibha e-United States sisiqingatha kuphela se-RDI, ukutya imbewu yeesesame rhoqo kunokunceda ukonyusa ukutya kwakho kwefayibha (4).

Ifayibha iyaziwa ngokuxhasa impilo yokwetyisa.Ukongezelela, ubungqina obukhulayo bubonisa ukuba i-fiber inokudlala indima ekunciphiseni umngcipheko wesifo senhliziyo, umhlaza othile, ukutyeba, kunye nohlobo lwe-2 yeswekile (4).

Olunye uphononongo lucebisa ukuba ukutya rhoqo imbewu yeesame kunokunceda ukunciphisa i-cholesterol ephezulu kunye ne-triglycerides-ezizinto ezinobungozi kwisifo sentliziyo (5, 6).

Uphando lubonisa ukuba ukutya okunamafutha amaninzi e-polyunsaturated kunye ne-monounsaturated xa kuthelekiswa namafutha ahluthayo kunokunceda ukwehlisa i-cholesterol yakho kunye nokunciphisa umngcipheko wesifo senhliziyo (7, 8, 9).

Ngaphezu koko, imbewu yeesame iqulethe iindidi ezimbini zezityalo zezityalo - i-lignans kunye ne-phytosterols - ezinokuthi zibe nemiphumo yokunciphisa i-cholesterol (10, 11, 12).

Xa abantu be-38 abane-lipids ephezulu yegazi badla i-5 tablespoons (i-40 grams) yembewu yeesame e-hulled imihla ngemihla kwiinyanga ze-2, bafumana ukuncipha kwe-10% kwi-cholesterol "embi" ye-LDL kunye ne-8% yokunciphisa i-triglycerides xa kuthelekiswa neqela le-placebo (13) .

Ukwandisa ukufumaneka kweeprotheyini, khetha imbewu yesesame eyojiweyo, egcadiweyo.Iinkqubo ze-hulling kunye ne-roast zinciphisa i-oxalates kunye ne-phytates - iikhompawundi eziphazamisa ukugaya kwakho kunye nokufunxa kweprotheni (14, 15, 16).

Ngokucacileyo, imbewu yeesesame iphantsi kwi-lysine, i-amino acid eyimfuneko eninzi kakhulu kwiimveliso zezilwanyana.Nangona kunjalo, i-vegans kunye nemifuno inokuhlawula ngokutya iiprotheni zezityalo ze-lysine eziphezulu - ngakumbi iimbotyi, ezifana neembotyi zezintso kunye nee-chickpeas (14, 17, 18).

Kwelinye icala, iimbewu zesesame ziphezulu kwi-methionine kunye ne-cysteine, ii-amino acids ezimbini ezingabonelelwanga yi-legumes ngezixa ezikhulu (14, 18).

Ukongeza, ii-lignans, ivithamin E, kunye nezinye ii-antioxidants kwimbewu yeesame zinokunceda ukuthintela ukwakheka kwe-plaque kwimithambo yakho, enokugcina uxinzelelo lwegazi olusempilweni (21, 22).

Kwisifundo esinye, abantu abanoxinzelelo lwegazi oluphezulu badla i-2.5 grams ye-powdered, imbewu ye-sesame emnyama - iindidi ezingaqhelekanga - kwifom ye-capsule yonke imihla.

Ekupheleni kwenyanga enye, bafumana i-6% yokunciphisa uxinzelelo lwegazi lwe-systolic - inani eliphezulu loxinzelelo lwegazi - xa kuthelekiswa neqela le-placebo (23).

Imbewu yeSesame-zombini i-hull kunye ne-hulled-zityebile kwizondlo ezininzi ezomeleza impilo yamathambo, nangona i-calcium ikakhulu ikwi-hull (3).

Nangona kunjalo, imbewu yeesame iqulethe iikhompawundi zendalo ezibizwa ngokuba yi-oxalates kunye ne-phytates, i-antinutrients enciphisa ukufunxa kwezi minerali (27).

Olunye uphononongo lwafumanisa ukuba ukuhluma kunciphise i-phytate kunye noxinzelelo lwe-oxalate malunga ne-50% kuzo zombini iimbewu zesesame ezigobileyo kunye ne-sesame (15).

Ixesha elide, ukuvuvukala okuphantsi kunokudlala indima kwiimeko ezininzi ezingapheliyo, kubandakanya ukutyeba kakhulu kunye nomhlaza, kunye nesifo senhliziyo kunye nesifo sezintso (29).

Xa abantu abanesifo sezintso batya umxube we-18 grams yembewu yeflakisi kunye ne-6 grams nganye yesesame kunye nembewu yethanga yonke imihla kangangeenyanga ezi-3, iimpawu zabo zokukrala zehla ngama-51‒79% (30).

Nangona kunjalo, ngenxa yokuba olu phononongo luvavanye umxube wembewu, impembelelo yokuchasana nokudumba kwembewu yesesame iyodwa ayiqinisekanga.

Imbewu yeSesame ngumthombo olungileyo weevithamini B ezithile, ezisasazwa zombini kwisiqu kunye nembewu (15).

Iivithamini ze-B ziyimfuneko kwiinkqubo ezininzi zomzimba, kubandakanywa nokusebenza kakuhle kweeseli kunye ne-metabolism (36, 37, 38).

Imbewu yeSesame iphantsi kwi-carbs ngelixa iphezulu kwiprotheyini kunye namafutha anempilo - zonke ezinokuthi zixhase ukulawula iswekile yegazi (3, 40).

Ukongeza, ezi mbewu zinepinoresinol, ikhompawundi enokunceda ukulawula iswekile yegazi ngokuthintela isenzo se-enzyme yokugaya imaltase (41, 42).

IMaltase yophula iswekile maltose, esetyenziswa njengeswiti kwiimveliso ezithile zokutya.Ikwaveliswa emathunjini akho ngokucolwa kokutya okunesitatshi okufana nesonka kunye nepasta.

Ukuba i-pinoresinol inqanda ukucolwa kwemaltose, oku kunokubangela amanqanaba aphantsi eswekile yegazi.Nangona kunjalo, izifundo zabantu ziyafuneka.

Izifundo zezilwanyana kunye nabantu zibonisa ukuba ukutya imbewu yeesame kunokonyusa inani elipheleleyo le-antioxidant egazini lakho (23, 42).

I-lignans kwimbewu yeesame isebenza njenge-antioxidants, enceda ukulwa noxinzelelo lwe-oxidative - ukusabela kweekhemikhali ezinokonakalisa iiseli zakho kunye nokwandisa umngcipheko wezifo ezininzi ezingapheliyo (43, 44).

Ukongeza, imbewu yesesame inohlobo lwevithamini E ebizwa ngokuba yi-gamma-tocopherol, i-antioxidant enokukhusela ngakumbi kwisifo sentliziyo.(45, 46).

Imbewu yeSesame ingumthombo olungileyo wezondlo ezininzi ezibalulekileyo kumajoni akho omzimba, kubandakanya i-zinc, i-selenium, ubhedu, intsimbi, ivithamin B6, kunye nevithamin E (3, 47).

Ngokomzekelo, umzimba wakho ufuna i-zinc ukuze uphuhlise kwaye usebenze iiseli ezithile zegazi ezimhlophe eziqaphela kwaye zihlasele iintsholongwane ezihlaselayo.

Izinto ezininzi zinokudlala indima kwi-arthritis, kubandakanywa ukuvuvukala kunye nomonakalo we-oxidative kwi-cartilage edibanisa amalunga (49).

I-Sesamin, ikhompawundi kwimbewu yeesame, ineempembelelo ezichasayo kunye ne-antioxidant enokukhusela i-cartilage yakho (50, 51).

Kwisifundo seenyanga ezi-2, abantu abane-knee arthritis badla i-5 tablespoons (i-40 grams) ye-sesame seed powder imihla ngemihla kunye nonyango lweziyobisi.Baye bafumana ukwehla kwe-63% kwiintlungu zedolo xa kuthelekiswa nokuncipha kwe-22% kuphela kwiqela kunyango lweziyobisi kuphela.

Ukongezelela, iqela lembewu yeesame libonise ukuphucuka okukhulu kuvavanyo olulula lokuhamba kunye nokunciphisa okukhulu kwiimpawu ezithile ezivuthayo xa kuthelekiswa neqela lokulawula (49, 52).

Imbewu yeSesame ingumthombo olungileyo weselenium, ibonelela nge-18% ye-RDI kuzo zombini iimbewu ezinganqunywanga kunye ne-hulled (3).

Idlala lakho legilo liqulathe iqondo eliphezulu leselenium kulo naliphi na ilungu lomzimba wakho.Le minerali idlala indima ebalulekileyo ekwenzeni i-hormone ye-thyroid (53, 54).

Ukongeza, imbewu yeesame ngumthombo olungileyo wesinyithi, ubhedu, i-zinc, kunye ne-vitamin B6, ekwaxhasa ukuveliswa kwehomoni ye-thyroid kunye nempilo ye-thyroid (55, 56, 57).

Imbewu yeSesame iqulethe i-phytoestrogens, iikhompawundi zezityalo ezifana ne-hormone estrogen (58, 59).

Ke ngoko, imbewu yeesesame inokuba luncedo kubasetyhini xa amanqanaba e-estrogen ehla ngexesha lokuyeka ukuya exesheni.Ngokomzekelo, i-phytoestrogens inokunceda ukuchasana nokushisa okutshisa kunye nezinye iimpawu ze-estrogen ephantsi (60).

Ngaphezu koko, ezi khompawundi zinokunciphisa umngcipheko wezifo ezithile - ezinjengomhlaza wamabele - ngexesha lokuyeka ukuya exesheni.Nangona kunjalo, uphando olongezelelweyo luyafuneka (46, 61).

Ukwandisa incasa kunye nokufumaneka kwezondlo zembewu yesesame, zose ku-350℉ (180℃) imizuzu embalwa, uvuselela ngamaxesha, de zifikelele kumbala omdaka ogolide.

Ukongezelela, ungasebenzisa ibhotela yembewu yesesame - eyaziwa ngokuba yi-tahini - endaweni yebhotela ye-peanut okanye i-hummus.

Imbewu yesesame ephantsi-ebizwa ngokuba ngumgubo wesesame okanye umgubo wembewu yesesame-inokusetyenziswa ekubhaka, i-smoothies, i-fish batter, kunye nokunye.

Nangona kunjalo, i-allergies yesesame iye yanda kakhulu, ngoko unokufuna ukuqaphela xa upheka amaqela (62, 63).

Imbewu yeSesame ingumthombo olungileyo wamafutha anempilo, iiprotheyini, iivithamini ze-B, iiminerali, i-fiber, i-antioxidants, kunye nezinye iikhompawundi zezityalo ezinenzuzo.

Ukutya rhoqo iinxalenye ezininzi zale mbewu - hayi nje ukufefa ngamaxesha athile kwi-burger bun - kunokunceda ukulawula iswekile yegazi, ukulwa neentlungu ze-arthritis, kunye ne-cholesterol ephantsi.

Kunye nokutya okunempilo, imbewu inokunceda ukunciphisa iswekile yegazi, i-cholesterol kunye noxinzelelo lwegazi.Nazi iimbewu ezi-6 ezityiwayo ukuze ube nempilo engcono.

Bangaphezu kwama-300,000 abantu baseMelika abanokuba nembewu yesesame yokutya.Nantsi yonke into ekufuneka uyazi.

Imifuno kunye ne-oyile yembewu yioli ecutshungulwayo kakhulu ewonakaliswa lula ngexesha lokupheka.Olunye uphononongo lucebisa ukuba lunokubangela ukwenzakala kwaye lube negalelo…

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Imbewu yejongilanga yi-snack emnandi, epakishwe ngamafutha anempilo kunye nezondlo.Nantsi yonke into ekufuneka uyazi malunga neembewu zikajongilanga, kubandakanya…

Ukutya ngokufanelekileyo kunokunceda ukuthintela ukwanda kwedlala lengqula.Funda kabanzi malunga nokutya okufuneka ukutye ukukhusela okanye ukulawula iimpawu.

Eli linqaku elineenkcukacha malunga nembewu ye-chia kunye neenzuzo zabo zempilo.Nazi iindlela ezili-11 zokuba imbewu ye-chia inokuphucula impilo yakho, ngokusekelwe kwisayensi.

Amadoda afumana i-testosterone ephantsi, okanye “i-T ephantsi,” adla ngokuba namanqanaba aphezulu ehomoni i-estrogen.Indlela yokulungisa i-estrogen engaphezulu kukuzama…

I-Zinc ibandakanyeka kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho kwaye iyimfuneko kakhulu kwimpilo entle.Nazi ukutya oku-10 okulungileyo okuphezulu kwi-zinc.