SESAMIN

Isikhumba sinika imbewu umbala onsundu ngokusagolide.Imbewu ye-Hulled inombala omhlophe kodwa iba nsundu uma yosiwe.

Imbewu yeSesame inezinzuzo eziningi zezempilo futhi isetshenziswe emithini yesintu izinkulungwane zeminyaka.Angase avikele isifo senhliziyo, isifo sikashukela, nesifo samathambo (1).

Kodwa-ke, kungase kudingeke udle amanani abalulekile - idlanzana elincane ngosuku - ukuze uthole izinzuzo zezempilo.

Izipuni ezintathu (amagremu angu-30) zembewu yesame engahluziwe zinikeza amagremu angu-3.5 wefayibha, okungamaphesenti angu-12 we-Reference Daily Intake (RDI) (2, 3).

Njengoba isilinganiso se-fiber e-United States siyingxenye kuphela ye-RDI, ukudla imbewu yesesame njalo kungasiza ekwandiseni ukudla kwakho kwefayibha (4).

I-fiber yaziwa kakhulu ngokusekela impilo yokugaya ukudla.Ukwengeza, ubufakazi obukhulayo buphakamisa ukuthi i-fiber ingadlala indima ekunciphiseni ingozi yesifo senhliziyo, umdlavuza othile, ukukhuluphala, kanye nohlobo lwe-2 yesifo sikashukela (4).

Olunye ucwaningo luphakamisa ukuthi ukudla njalo imbewu yesesame kungasiza ekwehliseni i-cholesterol ephezulu nama-triglycerides - okuyizici eziyingozi zesifo senhliziyo (5, 6).

Ucwaningo lukhombisa ukuthi ukudla amafutha amaningi e-polyunsaturated namafutha e-monounsaturated ahlobene namafutha agcwele kungasiza ukwehlisa i-cholesterol yakho nokunciphisa ingozi yesifo senhliziyo (7, 8, 9).

Ngaphezu kwalokho, imbewu kasesame iqukethe izinhlobo ezimbili zezinhlanganisela zezitshalo - ama-lignans nama-phytosterols - okungenzeka futhi abe nemiphumela yokwehlisa i-cholesterol (10, 11, 12).

Lapho abantu abangama-38 abane-lipids ephezulu yegazi bedla izipuni eziyi-5 (amagremu angama-40) embewu yesesame egobile nsuku zonke izinyanga ezi-2, bathola ukwehla ngo-10% ku-cholesterol “embi” ye-LDL kanye nokuncipha kwama-triglycerides ngo-8% uma kuqhathaniswa neqembu le-placebo (13) .

Ukuze ukwandise ukutholakala kwamaprotheni, khetha imbewu yesesame egosiwe, egazingiwe.Izinqubo zokugoqa nokugazinga zinciphisa ama-oxalates nama-phytates - izinhlanganisela ezithikameza ukugaya kwakho kanye nokumuncwa kwamaprotheni (14, 15, 16).

Ngokuphawulekayo, imbewu kasesame ine-lysine encane, i-amino acid ebalulekile etholakala kakhulu emikhiqizweni yezilwane.Kodwa-ke, ama-vegans kanye nabadla imifino banganxephezela ngokudla amaprotheni ezitshalo ze-lysine - ikakhulukazi imidumba, efana nobhontshisi wezinso nama-chickpeas (14, 17, 18).

Ngakolunye uhlangothi, imbewu yesesame iphezulu ku-methionine ne-cysteine, ama-amino acid amabili imidumba engawanikezi ngamanani amakhulu (14, 18).

Ukwengeza, ama-lignans, uvithamini E, namanye ama-antioxidants embewu yesesame angasiza ekuvimbeleni ukunqwabelana kwe-plaque emithanjeni yakho, okungase kugcine umfutho wegazi unempilo (21, 22).

Kwesinye isifundo, abantu abanomfutho wegazi ophakeme badle amagremu angu-2.5 wembewu yesame eyimpuphu, emnyama - izinhlobonhlobo ezingavamile - ngendlela ye-capsule nsuku zonke.

Ekupheleni kwenyanga eyodwa, bathole ukwehla kwe-6% ku-systolic blood pressure - inombolo ephezulu yokufundwa komfutho wegazi - uma kuqhathaniswa neqembu le-placebo (23).

Imbewu yeSesame - yomibili engahlanjululwanga futhi egoqiwe - inothe ngemisoco eminingi ethuthukisa impilo yamathambo, nakuba i-calcium ikakhulukazi ingaphakathi kwesikhumba (3).

Kodwa-ke, imbewu yesesame iqukethe izinhlanganisela zemvelo ezibizwa ngokuthi ama-oxalates nama-phytates, ama-antinutrients anciphisa ukumuncwa kwalawa maminerali (27).

Ucwaningo olulodwa lwathola ukuthi ukuhluma kwehlise ukugxila kwe-phytate ne-oxalate cishe ngo-50% kuzo zombili izimbewu zikasesame ezigoqiwe nezinganqunywanga (15).

Ukuvuvukala kwesikhathi eside, okuphansi kungase kubambe iqhaza ezimeni eziningi ezingapheli, okuhlanganisa ukukhuluphala nomdlavuza, kanye nesifo senhliziyo nezinso (29).

Lapho abantu abanesifo sezinso bedla ingxube yamagremu angu-18 embewu yefilakisi namagremu angu-6 iyinye imbewu yesesame nethanga nsuku zonke izinyanga ezi-3, izimpawu zabo zokuvuvukala zehla ngo-51‒79% (30).

Kodwa-ke, ngenxa yokuthi lolu cwaningo luhlole ingxube yembewu, umthelela wokulwa nokuvuvukala wembewu yesame iyodwa awuqiniseki.

Imbewu yeSesame iwumthombo omuhle wamavithamini B athile, asakazwa kokubili emzimbeni nasembewini (15).

Amavithamini B abalulekile ezinqubweni eziningi zomzimba, kufaka phakathi ukusebenza kahle kwamaseli kanye ne-metabolism (36, 37, 38).

Imbewu yeSesame ine-carbs ephansi kuyilapho iphezulu ngamaprotheni namafutha anempilo - konke okungase kusekele ukulawula ushukela wegazi (3, 40).

Ukwengeza, lezi zinhlamvu ziqukethe i-pinoresinol, inhlanganisela engasiza ukulawula ushukela wegazi ngokuvimbela isenzo se-enzyme yokugaya i-maltase (41, 42).

I-Maltase yephula i-maltose kashukela, esetshenziswa njengesithako esimnandi kweminye imikhiqizo yokudla.Ikhiqizwa futhi emathunjini akho kusukela ekugayeni ukudla okunesitashi njengesinkwa ne-pasta.

Uma i-pinoresinol ivimbela ukugaya kwakho kwe-maltose, lokhu kungase kubangele amazinga aphansi kashukela egazini.Nokho, izifundo zabantu ziyadingeka.

Ucwaningo lwezilwane nolwabantu luphakamisa ukuthi ukudla imbewu yesesame kungakhuphula inani eliphelele le-antioxidant egazini lakho (23, 42).

Ama-lignans kumbewu yesesame asebenza njengama-antioxidants, asiza ukulwa nengcindezi ye-oxidative - ukusabela kwamakhemikhali okungalimaza amaseli akho futhi kwandise nengozi yezifo eziningi ezingamahlalakhona (43, 44).

Ukwengeza, imbewu yesesame iqukethe uhlobo lukavithamini E olubizwa nge-gamma-tocopherol, i-antioxidant engase ibe isivikelo ikakhulukazi esifweni senhliziyo.(45, 46).

Imbewu yeSesame ingumthombo omuhle wemisoco embalwa ebalulekile emasosheni akho omzimba, okuhlanganisa i-zinc, i-selenium, ithusi, insimbi, i-vitamin B6, kanye ne-vitamin E (3, 47).

Ngokwesibonelo, umzimba wakho udinga i-zinc ukuze uthuthukise futhi wenze amangqamuzana athile amhlophe egazi asebenze abona futhi ahlasele amagciwane ahlaselayo.

Kunezici ezimbalwa ezingabamba iqhaza ku-arthritis, okuhlanganisa ukuvuvukala kanye nokulimala kwe-oxidative ku-cartilage ehlanganisa amalunga (49).

ISesamin, inhlanganisela yembewu yesesame, inemiphumela elwa nokuvuvukala ne-antioxidant engavikela uqwanga lwakho (50, 51).

Ocwaningweni lwezinyanga ezi-2, abantu abanesifo samathambo edolweni badla izipuni eziyi-5 (amagremu angama-40) wempushana yembewu kasesame nsuku zonke kanye nokwelashwa kwezidakamizwa.Bathole ukwehla kwe-63% ebuhlungu bamadolo uma kuqhathaniswa nokwehla kwe-22% kuphela kweqembu ekwelapheni izidakamizwa kuphela.

Ukwengeza, iqembu lembewu ye-sesame libonise ukuthuthuka okukhulu ekuhlolweni kokuhamba okulula kanye nokunciphisa okukhulu kumakaki athile okuvuvukala uma kuqhathaniswa neqembu lokulawula (49, 52).

Imbewu yeSesame iwumthombo omuhle we-selenium, ihlinzeka ngo-18% we-RDI kuzo zombili izimbewu ezinganqunywanga nezigoqiwe (3).

Indlala yakho yegilo iqukethe i-selenium ephezulu kakhulu kunanoma yisiphi isitho emzimbeni wakho.Le mineral idlala indima ebalulekile ekwenzeni amahomoni egilo (53, 54).

Ngaphezu kwalokho, imbewu ye-sesame iwumthombo omuhle wensimbi, ithusi, i-zinc, ne-vitamin B6, ebuye isekele ukukhiqizwa kwamahomoni e-thyroid kanye nokusiza impilo ye-thyroid (55, 56, 57).

Imbewu yeSesame iqukethe ama-phytoestrogens, izinhlanganisela zezitshalo ezifana ne-hormone estrogen (58, 59).

Ngakho-ke, imbewu yesesame ingaba yinzuzo kwabesifazane lapho amazinga e-estrogen ehla ngesikhathi sokuya esikhathini.Isibonelo, ama-phytoestrogens angasiza ekulweni nokushisa okushisayo nezinye izimpawu ze-estrogen ephansi (60).

Ngaphezu kwalokho, lezi zinhlanganisela zinganciphisa ingozi yezifo ezithile - njengomdlavuza webele - ngesikhathi sokunqamuka kokuya esikhathini.Nokho, ucwaningo olwengeziwe luyadingeka (46, 61).

Ukuze uthuthukise ukunambitheka nokutholakala kwezakhi zembewu yesame, yigazise ku-350℉ (180℃) imizuzu embalwa, ugovuze ngezikhathi ezithile, ize ifinyelele ekukhanyeni, okusagolide okunsundu.

Ukwengeza, ungasebenzisa ibhotela lembewu yesame - eyaziwa nangokuthi i-tahini - esikhundleni sebhotela le-peanut noma i-hummus.

Imbewu ye-sesame egayiwe - ebizwa ngokuthi ufulawa wesesame noma i-sesame seed meal - ingasetshenziselwa ukubhaka, ama-smoothies, i-fish batter, nokuningi.

Kodwa-ke, ukungezwani kwe-sesame kuye kwanda kakhulu, ngakho-ke kungase kudingeke uqaphele lapho upheka amaqembu (62, 63).

Imbewu yeSesame ingumthombo omuhle wamafutha anempilo, amaprotheni, amavithamini B, amaminerali, i-fiber, ama-antioxidants, nezinye izinhlanganisela zezitshalo ezinenzuzo.

Ukudla njalo izingxenye ezinkulu zalezi zimbewu - hhayi nje ukufafaza ngezikhathi ezithile kubhanisi ye-burger - kungase kusize ekulawuleni ushukela egazini, ukulwa nobuhlungu besifo samathambo, nokunciphisa i-cholesterol.

Kanye nokudla okunempilo, imbewu ingasiza ekunciphiseni ushukela wegazi, i-cholesterol nomfutho wegazi.Nazi izimbewu eziyisi-6 ezinhle ongazidla ukuze ube nempilo engcono.

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Ukungezwani komzimba ne-sesame kuyanda.I-sesame ivame ukutholakala ekudleni nasezimonyoni.Uma unokungezwani nesesame, kubalulekile ukukugwema lokhu...

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I-Zinc ibandakanyeka ezinqubweni eziningi ezibalulekile emzimbeni wakho futhi ibaluleke kakhulu empilweni enhle.Nakhu ukudla okuyi-10 okuhle kakhulu okune-zinc ephezulu.