Hauna chokwadi here kuti sesame chii? Imbeu diki asi ine simba, inoshandiswa mukubika nemishonga yechivanhu kwezviuru zvemakore.. Pakutanga kubva kuAfrica neAsia, sesame yakapararira pasirese, ikava chinhu chakajairika mukubika kwetsika dzakawanda. Pamusoro pekunaka kwayo uye kuita zvakasiyana-siyana mukicheni, mbeu iyi inozivikanwa nekuwanda kwayo kwehutano.
Munyaya ino tichataura nezvazvo kushandiswa, kudya uye hutano hwesesame. Mukuwedzera, isu tichatsanangura nzira yekudya iyi mbeu inonaka. Saka ikozvino iwe unoziva: Kana iwe uchida kunyatsoziva kuti sesame chii uye maitiro ayo, ini ndinokurudzira kuti urambe uchiverenga.
Chii chinonzi sesame uye chii?
Sesame, inozivikanwawo sesame, Imbeu yeoiri diki, yakati sandara iyo inoshandiswa zvakanyanya mukubika pasi rose. Inowanikwa kuAfrica neIndia, asi nhasi inorimwa munzvimbo dzakawanda dzenyika. Mbeu iyi ine zvakawanda zvinovaka muviri, zvakadai seprotein, mafuta ane utano, fiber, calcium, iron, zinc, magnesium, uye mavhitaminzi B. Nemhaka yeizvi, inoonekwa sezvokudya zvine utano zvinogona kupa hutano hwakawanda.
Paunenge uchiishandisa mukicheni, kune nzira dzakawanda. Imwe yenzira dzakajairika yekuishandisa ndeyekugadzira mafuta esesame, iyo inoshandiswa sechinhu chinoshandiswa mundiro dzakawanda, kunyanya muAsia cuisine. Mbeu dzeSesame dzinoshandiswawo kushongedza zvingwa, makuki, uye zvimwe zvakabikwa. Uyezve, inogona kushandiswa kugadzira tahini, sesame paste iyo inoshandiswa sechinhu chinoshandiswa mumasosi akawanda uye mapfekero.
Kana zviri zvehutano hwakanaka, sesame yakabatanidzwa kune akati wandei maitiro akanaka pamuviri wemunhu. Yakaratidzwa kubatsira kuderedza cholesterol, kuvandudza hutano hwemwoyo, kuderedza kuzvimba, kusimbisa mapfupa, nekuvandudza kugaya. Pamusoro pezvo, pane humbowo hwekuti maoxidant compounds ari mumbeu iyi anogona kuva nekudzivirira kune mamwe marudzi egomarara.
Kukosha kwehutano
Sesame imbeu ine kudya kunovaka muviri yakapfuma mune zvakasiyana siyana zvinovaka muviri. Ngationei kuti chii fungidziro yehutano hwemagiramu zana embeu dzesame:
- Calories: 573 kcal
- Mapuroteni: 17 gramu
- Mafuta: 50 magiramu (kusanganisira monounsaturated uye polyunsaturated mafuta)
- Carbohydrate: 23 gramu (kusanganisira fiber)
- Calcium: 975 mg (yakaenzana ne98% yemvumo yezuva nezuva yakakurudzirwa)
- Iron: 14.6 mg (yakaenzana ne81% yemvumo yezuva nezuva yakakurudzirwa)
- Magnesium: 351 mg (yakaenzana ne88% yemvumo yezuva nezuva yakakurudzirwa)
- Zinc: 7.8 mg (yakaenzana ne70% yemvumo yezuva nezuva yakakurudzirwa)
- Vitamin B1 (thiamine): 0.8 mg (yakaenzana ne64% yemvumo yezuva nezuva yakakurudzirwa)
- Vhitamini B6: 0.8 mg (yakaenzana ne62% yemvumo yezuva nezuva yakakurudzirwa)
Pamusoro pezvo, mhodzi dzeSesame dzine lignans, phytosterols, antioxidants, uye mamwe bioactive makomisheni anogona kupa humwe hutano hunobatsira. Saka, sesame ndiyo yakanakisa sosi yemapuroteni, mafuta ane hutano, fiber, calcium, iron, magnesium, zinc uye B mavhitaminzi, izvo zvinoita kuti ive chikafu chinovaka muviri zvikuru.
Mhodzi dzeSesame dzinobatsirei?
Sezvatakambotaura, mhodzi ye sesame chikafu chinovaka muviri zvikuru chinogona kupa hutano hwakawanda. Pano tichakurukura mamwe acho:
- Yakapfuma mune zvinovaka muviri: Mbeu dzeSesame dzakapfuma muprotein, mafuta ane utano, faibha, calcium, iron, zinc, magnesium, uye mavhitamini B. Izvi zvinoita kuti ive manyuko akanaka ezvinovaka muviri kuitira kuchengetedza hutano hwakanaka.
- Inovandudza hutano hwemwoyo: Mbeu idzi dzinogona kubatsira kuvandudza hutano hwemoyo nekuda kwezviri mumafuta ane hutano, senge omega-3 uye omega-6 fatty acids, inogona kuderedza njodzi yechirwere chemoyo.
- Kuderedza cholesterol: Sesame ine lignans, mishonga yemiti inogona kubatsira kuderedza cholesterol muropa, izvo zvinogona kuderedza njodzi yechirwere chemoyo.
- Inosimbisa mapfupa: Iyo yakanaka sosi yecalcium, inova yakakosha mineral kuchengetedza yakasimba uye ine hutano mapfupa. Mukuwedzera, sesame inewo zvimwe zvicherwa, zvakadai se magnesium uye zinc, izvo zvakakosha pahutano hwemapfupa.
- Iyo inopesana nekuzvimba: Iine antioxidants uye anti-kuzvimba makomisheni ayo anogona kubatsira kuderedza kuzvimba mumuviri uye kudzivirira zvirwere zvine chekuita nekuzvimba kusingaperi.
- Inovandudza kugaya: Mbeu dzeSesame dzine fiber, iyo yakakosha pakuchengetedza hutano hwakanaka hwekugaya. Uye zvakare, ma lignans aripo musesame anogona zvakare kunge aine prebiotic zvimiro, zvichireva kuti anogona kukurudzira kukura kweanobatsira mabhakitiriya mumatumbo.
Muchidimbu tinogona kutaura izvozvo sesame chikafu chinovaka muviri chinogona kupa hutano hwakawanda, zvakadai sekuvandudza hutano hwemwoyo, kuderedza cholesterol, kusimbisa mapfupa, kuva ne-anti-inflammatory properties nekuvandudza kudya.
Nzira yekushandisa sei sesame mbeu?
Iye zvino tava kuziva kuti sesame chii uye kuti chii chakanakira. Asi mbeu idzi dzinodyiwa sei? Zvakanaka, kune nzira dzakawanda dzekuzviita. Hedzino dzimwe sarudzo:
- Sezvo kupfeka: Imwe yenzira dzakajairika dzekudya mhodzi dzesame ndeyekupfekedza saladhi, mupunga, miriwo, kana nyama. Tinogona kuzvigocha mupani isina mafuta kusvika zvaita goridhe tozomwaya pakudya kwako.
- Sezvishandiso mumabikirwo: Anogona kushandiswa sechinhu chinosanganisa mune zvakawanda zvekubikisa, zvakadai sechingwa, makeke, makeke, uye sosi. Isu tinokwanisa kuvawedzera kune ako aunofarira mabikirwo kuti uvape crunchy kubata uye nutty flavour.
- Sezvo tahini: Tahini paste ye sesame inoshandiswa mumabikirwo akawanda muMediterranean uye Middle East cuisine. Isu tinokwanisa kugadzira tahini kumba nekusanganisa mhodzi dzesesame dzakakangwa nemafuta esame kusvika pakatsetseka pawanikwa.
- Sechikafu: Vanogonawo kudyiwa sechikafu. Tinogona kuzvigocha tozvirunga nemunyu kana zvinonhuwira kuti tinakidzwe nekudya kunovaka muviri uye kunonaka.
Sezvauri kuona, sesame inogona kudyiwa nenzira dzakasiyana. Chinhu chakanakisa kuita kuyedza nzira dzakasiyana dzekudzishandisa tobva tawana kuti ndeipi yatinofarira, uye mukuita izvi unakirwe nemabhenefiti ayo!