IziBonelelo eziMangalisayo zeTahini

Umxholo

• 1. Isondlo kakhulu
• 2. Sisityebi kwii-antioxidants
• 3. Singawunciphisa umngcipheko wezifo ezithile
• 4. Unokuba neempawu zokulwa ne-antibacterial
• 5. Inezinto ezinxamnye nokudumba
• 6. Ngamana unokuqinisa inkqubo yakho ye-nervous central
• 7. Ngamana unokunikela ngemiphumo ye-antiticancer
• 8. Inceda ukukhusela ukusebenza kwesibindi kunye nezintso
• 9. Kulula ukongeza kwisidlo sakho
• Uyenza njani i-tahini
• Izithako
• Imikhombandlela
• Umgca wezantsi

I-Tahini yipasta eyenziwe ngembewu yesesame esemhlabeni. Inokukhanya okune-nutty.

Kuyaziwa kakhulu njengesithako kwi-hummus kodwa sisetyenziswa ngokubanzi kwiitya ezininzi kwihlabathi liphela, ngakumbi ukutya kwaseMeditera naseAsia.

Ngaphandle kokusetyenziswa kwayo kokupheka, i-tahini ibonelela ngezibonelelo ezininzi zempilo.

Nazi izibonelelo zempilo ezili-9 zetaini.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Isondlo kakhulu

I-Tahini igcwele amanqatha asempilweni, iivithamini kunye neeminerali. Ngapha koko, icephe nje eli-1 (i-15 g) linikezela ngaphezulu kwe-10% yeXabiso lemihla ngemihla (i-DV) lwezakhamzimba ezithile.

Itispuni enye (i-15 yeigrem) ye-tahini iqulethe oku kulandelayo ():

• Iikhalori: Iikhalori ezingama-90
• Iprotheni: Iigrama ezi-3
• Amafutha: 8 iigrem
• IiCarbs: Iigrama ezi-3
• Ifayibha: 1 gram
• Thiamine: I-13% ye-DV
• Vitamin B6: I-11% ye-DV
• Iphosphorus: I-11% ye-DV
• Imanganizi: I-11% ye-DV

I-Tahini ngumthombo omkhulu we-phosphorus kunye ne-manganese, zombini zidlala indima ebalulekileyo kwimpilo yethambo. Iphezulu kwi-thiamine (ivithamini B1) kunye nevithamini B6, ezibalulekileyo kwimveliso yamandla (,,).

Ukongeza, malunga neepesenti ezingama-50 zamafutha kwi-tahini avela kwi-monounsaturated fatty acids. Ezi zinezinto ezichasayo kwaye zinxulunyaniswe nokwehla kwengozi yesifo esinganyangekiyo (,,).

Isishwankathelo I-Tahini iqulethe iintlobo zeevithamini kunye neeminerals. Ikwatyebile nakumafutha e-monounsaturated.

2. Sisityebi kwii-antioxidants

I-Tahini iqulethe i-antioxidants ebizwa ngokuba yi-lignans, ethi incede ekuthinteleni umonakalo omkhulu simahla emzimbeni wakho kwaye inokunciphisa umngcipheko wesifo (,,,).

Iiradicals zasimahla zizinto ezingazinzanga. Xa zikho kumanqanaba aphezulu emzimbeni wakho, zinokonakalisa izicwili kwaye zenze igalelo kuphuhliso lwezifo, ezinje ngohlobo lweswekile 2, isifo sentliziyo, neminye imihlaza (,).

I-Tahini iphezulu kakhulu kwi-lignan sesamin, ikhompawundi ebonakalise ethembisayo kwi-antioxidant enokubakho kuvavanyo lweetyhubhu kunye nezifundo zezilwanyana. Umzekelo, unokunciphisa umngcipheko womhlaza kwaye ukhusele isibindi sakho kumonakalo omkhulu wasimahla (,,).

Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka ukuze baqonde ngokupheleleyo ezi ziphumo.

Isishwankathelo I-Tahini igcwele ii-antioxidants, kubandakanya i-lignan sesamin. Kwizifundo zezilwanyana, i-sesamin ibonakalise izibonelelo ezininzi zempilo. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

3. Singawunciphisa umngcipheko wezifo ezithile

Ukutya imbewu yeesame kunokunciphisa umngcipheko weemeko ezithile, ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo. Ukwenza njalo kunokunciphisa umngcipheko wesifo sentliziyo, kubandakanya amanqanaba aphezulu e-cholesterol kunye ne-triglyceride ().

Olunye uphononongo kubantu abangama-50 abane-osteoarthritis yamadolo bafumanisa ukuba abo batya amacephe ama-3 (40 amagremu) embewu yesesame mihla le bawanciphisile amanqanaba e-cholesterol, xa kuthelekiswa neqela le-placebo ().

Olunye uphononongo lweeveki ezi-6 kubantu abangama-41 abanesifo seswekile sesi-2 bafumanisa ukuba abo bathathe indawo yesidlo sakusasa ngeepunipoyi ezi-2 (28 gram) ze-tahini babenamanqanaba asezantsi e-triglyceride, xa kuthelekiswa neqela lolawulo ().

Ukongeza, ukutya okunotyebileyo kumanqatha e-monounsaturated kunxulunyaniswe nomngcipheko wokuncipha kohlobo lwe-2 yeswekile (,).

Isishwankathelo Imbewu yeSesame inokunciphisa umngcipheko wesifo sentliziyo kunye nomngcipheko wokuphuhlisa uhlobo lwesifo seswekile.

4. Unokuba neempawu zokulwa ne-antibacterial

I-Tahini kunye nembewu yeesame inokuba neempawu zokulwa ne-antibacterial ngenxa ye-antioxidants enamandla eziqulethweyo.

Ngapha koko, kwamanye amazwe akuMbindi weYurophu nakuMbindi Mpuma, ioyile yesesame isetyenziswa njengeyeza lasekhaya lezilonda ezinyaweni ezinxulunyaniswa nesifo seswekile ().

Kwisifundo esinye kumthamo we-antibacterial of sesame seed extract, abaphandi bafumanise ukuba iyasebenza ngokuchasene ne-77% yeesampulu zebacteria ezinganyangekiyo ngamachiza ezivavanyiweyo ().

Ngapha koko, isifundo esinye kwiigundane sabona ukuba ioyile yesesame yanceda ukuphilisa amanxeba. Abaphandi bathi oku kumafutha kunye nee-antioxidants kwioyile ().

Nangona kunjalo, le yindawo ekhulayo yophando, kwaye kufuneka kwenziwe izifundo ezingakumbi zabantu.

Isishwankathelo Ioyile yeSesame kunye nokukhutshwa kwembewu yesesame kubonisiwe ukubonisa iimpawu zokulwa neentsholongwane kwi-tube-test nakwizifundo zezilwanyana. Ezi ziphumo kukholelwa ukuba zibangelwa ngamafutha asempilweni kunye nee-antioxidants eziqulathiweyo. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

5. Inezinto ezinxamnye nokudumba

Ezinye iikhompawundi kwi-tahini zichasene kakhulu nokudumba.

Nangona ukudumba kwexesha elifutshane kuyimpilo kunye nempendulo eqhelekileyo ekonzakaleni, ukudumba okungapheliyo kunokonakalisa impilo yakho (,,,).

Izifundo zezilwanyana zifumanise ukuba i-sesamin kunye nezinye iimbewu ze-sesame ze-antioxidants zinokunciphisa ukudumba kunye neentlungu ezinxulumene nokwenzakala, isifo semiphunga kunye nesifo samathambo (,,,).

I-Sesamin iye yafundwa nakwizilwanyana njengonyango olunokubakho lwesifo sombefu, imeko ebonakaliswa kukudumba kwomoya ().

Kubalulekile ukuba ukhumbule ukuba uninzi lolu phando lwenziwe kwizilwanyana kusetyenziswa imbewu yesesame egxilwe yi-antioxidants i-not tahini uqobo.

I-Tahini iqulethe ii-antioxidants ezinamandla, kodwa ngexabiso elincinci kakhulu. Ukongeza, uphando olongezelelekileyo luyafuneka ukuqonda ngokupheleleyo ukuba imbewu yeesame ichaphazela njani ukudumba ebantwini.

Isishwankathelo I-Tahini iqulethe ii-antioxidants ezichasayo. Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda iziphumo zembewu yesesame kukudumba ebantwini.

6. Ngamana unokuqinisa inkqubo yakho ye-nervous central

I-Tahini iqulethe iikhompawundi ezinokuphucula impilo yengqondo kunye nokunciphisa umngcipheko wokukhula kwezifo ze-neurodeergenerative ezinje ngesifo sengqondo esixhalabisayo.

Kwizifundo zetyhubhu yovavanyo, izinto zembewu yesesame zibonisiwe ukukhusela ubuchopho bomntu kunye neeseli zemithambo-luvo kumonakalo omkhulu wasimahla (,).

I-Sesame imbewu ye-antioxidants inokuwela isithintelo segazi-nengqondo, okuthetha ukuba banokushiya igazi lakho kwaye bayichaphazele ngokuthe ngqo ingqondo yakho kunye nenkqubo ye-nervous system (,).

Olunye uphononongo lwezilwanyana lubonisa ukuba iisame antioxidants zinokunceda ekuthinteleni ukwenziwa kwamacwecwe e-beta amyloid kwingqondo, uphawu lwe-Alzheimer's's disease ().

Ukongeza, uphononongo lweempuku lufumanise ukuba imbewu yeesame ye-antioxidants iyayinciphisa imiphumela eyingozi yetyhefu yealuminium kwingqondo ().

Nangona kunjalo, olu luphando lwakwangoko kwimbewu yesesame yodwa ye-antioxidants- ingeyiyo yonke imbewu yesame okanye i-tahini. Uphando olongezelelekileyo ebantwini luyafuneka ngaphambi kokuba kwenziwe izigqibo.

Isishwankathelo Imbewu yeSesame kunye ne-tahini ziqulathe iikhompawundi ezinokukhuthaza impilo yengqondo kunye nokukhusela iiseli zemithambo-luvo, ngokokuvavanya ityhubhu kunye nophando lwezilwanyana. Olunye uphando ebantwini luyafuneka kwiziphumo ze-tahini kwimpilo yengqondo.

7. Ngamana unokunikela ngemiphumo ye-antiticancer

Imbewu yeSesame ikwaphandwa ngayo ngenxa yeempembelelo ezinokubangelwa ngumhlaza.

Olunye uphononongo lweetyhubhu zovavanyo lubonakalisile ukuba imbewu yeesame antioxidants ikhuthaza ukusweleka kwecolon, lung, isibindi, kunye neeseli zomhlaza wamabele (,,,).

I-Sesamin kunye ne-sesamol -ezimbini ii-antioxidants eziphambili kwimbewu yesesame- ziye zafundwa ngokubanzi malunga namandla abo e-anticancer (,).

Zombini zinokukhuthaza ukubhubha kweeseli zomhlaza kwaye zicothise izinga lokukhula kwethumba. Ukongeza, bacingelwa ukuba bakhusela umzimba wakho kumonakalo omkhulu wasimahla, onokuthi unciphise umngcipheko womhlaza (,).

Nangona ityhubhu yovavanyo esele ikho kunye nophando lwezilwanyana zithembisa, izifundo ezingakumbi ebantwini ziyafuneka.

Isishwankathelo I-Tahini iqulethe iikhompawundi ezinokuba neepropathi zomhlaza. Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

8. Inceda ukukhusela ukusebenza kwesibindi kunye nezintso

I-Tahini iqulethe izinto ezinokunceda ukukhusela isibindi sakho kunye nezintso kumonakalo. La malungu anoxanduva lokususa ityhefu kunye nenkunkuma emzimbeni wakho ().

Olunye uphononongo kubantu abangama-46 abanesifo seswekile sesi-2 bafumanisa ukuba abo basebenzise ioyile yesesame kwiintsuku ezingama-90 baphucule ukusebenza kwezintso kunye nesibindi, xa kuthelekiswa neqela lolawulo ().

Ukongeza, uvavanyo lwetyhubhu yovavanyo luqaphele ukuba imbewu yeesame ikhupha iiseli zesibindi esikhuselweyo kwisinyithi esinetyhefu ebizwa ngokuba yivanadium ().

Ngaphezu koko, isifundo seentonga sifumanise ukuba ukusetyenziswa kwembewu yesame kukhuthaza ukusebenza kwesibindi okungcono. Yonyusa ukutshiswa kwamafutha kunye nokwehla kwemveliso yamafutha esibindini, ngaloo ndlela kunciphisa umngcipheko wesifo esinamafutha sesibindi (,).

Ngelixa i-tahini ibonelela ngezinye zezi zinto ziluncedo, iqulethe izixa ezincinci kunezo zifunyenwe kwizicatshulwa zembewu yeesame kunye neeoyile ezisetyenziswe kwezi zifundo.

Isishwankathelo Imbewu yeSesame inezinto ezinokukhusela isibindi sakho kunye nezintso kumonakalo. Nangona kunjalo, uphando olongezelelweyo lufunekayo ukuqonda ngokupheleleyo ezi ziphumo.

9. Kulula ukongeza kwisidlo sakho

I-Tahini kulula ukuyongeza kwisidlo sakho. Ungayithenga kwi-Intanethi nakwiivenkile ezininzi.

Iyaziwa njengesixhobo kwi-hummus, kodwa ikwabeka ukusasazeka okumileyo okanye ukudipha isonka se-pita, inyama, kunye nemifuno. Ungayongeza kwiidiphu, iilokhwe, kunye nezinto ezibhakiweyo.

Uyenza njani i-tahini

Izithako

Ukwenza i-tahini kulula. Ufuna kuphela ezi zinto zilandelayo:

• Iikomityi ezi-2 (284 iigrem) zembewu yeesame ezihlanganisiweyo
• 1-2 amacephe eoyile enencasa, efana neavokhado okanye ioyile yomnquma

Imikhombandlela

1. Kwipuphu enkulu eyomileyo, toast imbewu yeesame ngaphezulu kobushushu obuphakathi de ibe yigolide kunye nevumba elimnandi. Susa ekushiseni kwaye upholile.
2. Kwinkqubo yokutya, gaya imbewu yeesame. Cotha kancinci kwioyile de unamathisele afikelele kukungqinelana okunqwenelekayo.

Iingcebiso ziyahluka ukuba ungayigcina ixesha elingakanani i-tahini entsha, kodwa uninzi lwewebhusayithi zibanga ukuba zingagcinwa ngokukhuselekileyo kwifriji ukuya kuthi ga kwinyanga. Ioyile zendalo ezikuyo zinokwahluka ngexesha lokugcinwa, kodwa oku kunokulungiswa ngokulula ngokunyusa i-tahini ngaphambi kokuyisebenzisa.

I-Raw tahini lukhetho. Ukwenza, shiya inyathelo lokuqala leresiphi. Nangona kunjalo, olunye uphando lubonisa ukuba i-toast yeesame yonyusa izibonelelo zazo zesondlo ().

Isishwankathelo I-Tahini sisithako esiphambili kwi-hummus, kodwa inokusetyenziselwa yona njengediphu okanye ukusasazeka. Kulula kakhulu ukwenza ukusebenzisa imbewu yesesame eneoli kunye neoyile.

Umgca wezantsi

I-Tahini yindlela emnandi yokongeza ii-antioxidants ezinamandla kunye namafutha asempilweni ekudleni kwakho, kunye neevithamini kunye neeminerali ezininzi.

Ineempawu zokulwa nokudumba, kwaye izibonelelo zayo zempilo zinokubandakanya ukunciphisa umngcipheko wesifo sentliziyo kunye nokukhusela impilo yengqondo.

Kwakhona kulula kakhulu ukwenza ekhaya usebenzisa izithako ezibini kuphela.

Ngokubanzi, i-tahini lulongezo olulula, olusempilweni, kunye nencasa ekudleni kwakho.