Awuqinisekanga ukuba yintoni isesame? Yimbewu encinci kodwa enamandla, esetyenziselwa ukupheka kunye namayeza esintu amawaka eminyaka.. Imvelaphi yase-Afrika kunye ne-Asiya, isesame isasazeke kwihlabathi liphela, ibe sisithako esiqhelekileyo kwi-cuisine yeenkcubeko ezininzi. Ukongeza kwincasa yayo kunye nokuguquguquka ekhitshini, le mbewu yaziwa ngeenzuzo zayo ezininzi zempilo.
Kweli nqaku siza kuthetha ngayo ukusetyenziswa, isondlo kunye neenzuzo zempilo yesesame. Ukongeza, siya kuchaza indlela yokutya le mbewu emnandi. Ke ngoku uyazi: Ukuba ufuna ukwazi kanye ukuba yintoni isesame kunye neempawu zayo, ndincoma ukuba uqhubeke ufunda.
Yintoni isesame kwaye yenzelwe ntoni?
ISesame, ekwabizwa ngokuba yisesame, Yimbewu yeoli encinci, esicaba esetyenziswa kakhulu ekuphekeni kulo lonke iplanethi. Ivela eAfrika naseIndiya, kodwa namhlanje iyalinywa kwiindawo ezininzi zehlabathi. Le mbewu icebile kwizondlo, ezifana neprotheni, amafutha anempilo, i-fiber, i-calcium, isinyithi, i-zinc, i-magnesium, kunye namavithamini B. Ngenxa yoko, kuthathwa njengokutya okunempilo okunokubonelela ngeenzuzo ezininzi zempilo.
Xa usebenzisa ekhitshini, kukho iindlela ezininzi. Enye yeendlela eziqhelekileyo zokuyisebenzisa kukuvelisa ioyile yesesame, esetyenziswa njengesithako kwiitya ezininzi, ngakumbi kwi-Asian cuisine. Iimbewu zeSesame zikwasetyenziselwa ukuhombisa izonka, iicookies, kunye nezinye izinto ezibhakiweyo. Ukongeza, zingasetyenziselwa ukwenza i-tahini, i-sesame paste esetyenziswa njengesithako kwiisosi ezininzi kunye nokunxiba.
Ngokubhekiselele kwizibonelelo zempilo, isesame inxulunyaniswe nenani leziphumo ezilungileyo kumzimba womntu. Kuye kwaboniswa ukunceda ukunciphisa i-cholesterol, ukuphucula impilo ye-cardiovascular, ukunciphisa ukuvuvukala, ukuqinisa amathambo, kunye nokuphucula ukugaya. Ukongeza, kukho ubungqina bokuba i-antioxidant compounds kule mbewu inokuba nefuthe elikhuselayo kwiintlobo ezithile zomhlaza.
Ixabiso lesondlo
ISesame yimbewu enezondlo ezityebileyo kwizondlo ezahlukeneyo ezibalulekileyo. Makhe sibone ukuba yintoni na amaxabiso aqikelelwayo esondlo se-100 grams yembewu yesesame eluhlaza:
- Iikhalori: Kcal 573
- Iiprotheni: I-17 gram
- Amafutha: 50 grams (kubandakanywa amafutha e-monounsaturated kunye ne-polyunsaturated)
- Iicarbohydrate: 23 grams (kuquka ifayibha)
- Ikhalsiyam: I-975 mg (ilingana ne-98% yesibonelelo semihla ngemihla esicetyiswayo)
- Isinyithi: I-14.6 mg (ilingana ne-81% yesibonelelo semihla ngemihla esicetyiswayo)
- Magnesium: I-351 mg (ilingana ne-88% yesibonelelo semihla ngemihla esicetyiswayo)
- I-Zinc: I-7.8 mg (ilingana ne-70% yesibonelelo semihla ngemihla esicetyiswayo)
- IVithamini B1 (thiamine): I-0.8 mg (ilingana ne-64% yesibonelelo semihla ngemihla esicetyiswayo)
- Vitamin B6: I-0.8 mg (ilingana ne-62% yesibonelelo semihla ngemihla esicetyiswayo)
Ukongezelela, imbewu yeesame iqulethe i-lignans, i-phytosterols, i-antioxidants, kunye nezinye iikhompawundi ze-bioactive ezinokubonelela ngezibonelelo zempilo ezongezelelweyo. Ngoko ke, isesame ngumthombo ogqwesileyo weprotheyini, amafutha anempilo, i-fiber, i-calcium, isinyithi, i-magnesium, i-zinc kunye neevithamini ze-B, nto leyo eyenza kube kukutya okunesondlo kakhulu.
Zeziphi iingenelo enazo imbewu yesesame?
Njengoko besitshilo ngaphambili, imbewu yesesame kukutya okunesondlo kakhulu kunokubonelela ngeenzuzo ezininzi zempilo. Apha siza kuxoxa ngezinye zazo:
- Zityebile ngezondlo: Iimbewu zeSesame zizityebi kwiprotheyini, amafutha anempilo, i<em>fiber, i<em>calcium, i<em>iron, i<em>zinc, i<em>magnesium, kunye neevithamini B. Oku kubenza babe ngumthombo ogqwesileyo wezondlo zokugcina impilo entle.
- Iphucula impilo yentliziyo: Ezi mbewu zinokunceda ekuphuculeni impilo ye-cardiovascular enkosi kumxholo wabo wamafutha anempilo, njenge-omega-3 kunye ne-omega-6 fatty acids, enokunciphisa umngcipheko wesifo senhliziyo.
- Ukunciphisa i-cholesterol: ISesame inee-lignans, iikhompawundi zezityalo ezinokunceda ukunciphisa amanqanaba e-cholesterol egazini, nto leyo enokunciphisa umngcipheko wesifo sentliziyo.
- Womeleza amathambo: Ingumthombo olungileyo we-calcium, eyiminerali eyimfuneko yokugcina amathambo omelele kwaye asempilweni. Ukongeza, isesame ikwanezinye iiminerali, ezifana ne-magnesium kunye ne-zinc, ezibalulekileyo kwimpilo yamathambo.
- Kuyinto anti-ukudumba: Iqulethe i-antioxidants kunye ne-anti-inflammatory compounds enokunceda ukunciphisa ukuvuvukala emzimbeni kunye nokukhusela izifo ezinxulumene nokuvutha okungapheliyo.
- Iphucula ukugaya: Imbewu yeSesame iqulethe ifayibha, eyimfuneko ekugcineni impilo entle yokwetyisa. Ukongeza, ii-lignans ezikhoyo kwisesame zinokuba neempawu ze-prebiotic, okuthetha ukuba zinokukhuthaza ukukhula kweebhaktheriya eziluncedo emathunjini.
Ngamafutshane sinokuthi imbewu yesesame kukutya okunesondlo kakhulu kunokubonelela ngeenzuzo ezininzi zempilo, ezifana nokuphucula impilo ye-cardiovascular, ukunciphisa i-cholesterol, ukuqinisa amathambo, ukuba neepropati ezichasayo kunye nokuphucula ukugaya.
Ukutya njani imbewu yeesame?
Ngoku siyazi ukuba yintoni isesame kwaye yintoni inzuzo yayo. Kodwa ityiwa njani le mbewu? Ewe, kukho iindlela ezininzi zokuyenza. Nazi ezinye iindlela onokukhetha kuzo:
- Njengesinxibo: Enye yeendlela eziqhelekileyo zokusela imbewu yesesame kukunxiba iisaladi, irayisi, imifuno, okanye inyama. Sinokuziqaba epanini ngaphandle kweoyile de zibe golide kwaye emva koko sizifefe ekutyeni kwakho.
- Njengezithako kwiiresiphi: Zisenokusetyenziswa njengesithako kwiiresiphi zokupheka ezininzi, njengezonka, amaqebengwana, iikeyiki, neesosi. Sinokubongeza kwiiresiphi zakho ozithandayo ukubanika i-crunchy touch kunye nencasa ye-nutty.
- Njengoko tahini: ITahini yintlama yesesame esetyenziswa kwiiresiphi ezininzi kwiMeditera nakuMbindi Mpuma. Sinokwenza i-tahini ekhaya ngokuxuba imbewu yesesame ethosiweyo kunye neoli yesesame de kufumaneke intlama egudileyo.
- Njengesnack: Zisenokutyiwa njengesnack. Sinokuzigcaba size sizinonge ngetyuwa okanye iziqholo ukuze sinandiphe ishwamshwam elisempilweni nelimnandi.
Njengoko ubona, imbewu yeesame ingatyiwa ngeendlela ezahlukeneyo. Eyona nto ilungileyo onokuyenza kukuzama iindlela ezahlukeneyo zokuzisebenzisa kwaye ke ufumanise ukuba yeyiphi eyona nto siyithandayo, kwaye kwinkqubo yonwabela zonke izibonelelo zayo!