yini isesame

Awunasiqiniseko sokuthi iyini isesame? Yimbewu encane kodwa enamandla, esetshenziselwa ukupheka kanye nemithi yendabuko izinkulungwane zeminyaka.. Isuka e-Afrika nase-Asia, i-sesame isabalale emhlabeni wonke, iba isithako esivamile ekuphekeni kwamasiko amaningi. Ngaphezu kokunambitheka kwayo nokuguquguquka ekhishini, le mbewu yaziwa ngezinzuzo zayo eziningi zezempilo.

Kulesi sihloko sizokhuluma ngakho ukusetshenziswa, umsoco kanye nezinzuzo zezempilo zesesame. Ngaphezu kwalokho, sizochaza ukuthi ingadliwa kanjani le mbewu emnandi. Ngakho-ke manje uyazi: Uma ufuna ukwazi kahle ukuthi iyini i-sesame nokuthi yiziphi izici zayo, ngincoma ukuthi uqhubeke ufunda.

Iyini i-sesame futhi isetshenziselwa ini?

I-sesame, eyaziwa nangokuthi i-sesame, Imbewu yamafutha encane, eyisicaba esetshenziswa kakhulu ekuphekeni emhlabeni wonke. Itholakala e-Afrika naseNdiya, kodwa namuhla iyalinywa ezindaweni eziningi zomhlaba. Le mbewu inothile ngezakhi, njengamaprotheni, amafutha anempilo, i-fiber, i-calcium, insimbi, i-zinc, i-magnesium, namavithamini B. Ngenxa yalokhu, kubhekwa njengokudla okunempilo okunganikeza izinzuzo eziningi zezempilo.

Uma uyisebenzisa ekhishini, kunezindlela eziningana. Enye yezindlela ezivame kakhulu zokuyisebenzisa ukukhiqiza uwoyela wesesame, esetshenziswa njengesithako ezitsheni eziningi, ikakhulukazi e-Asian cuisine. Imbewu yeSesame nayo isetshenziselwa ukuhlobisa izinkwa, amakhukhi, nezinye izinto ezibhakwayo. Ukwengeza, angasetshenziswa ukwenza i-tahini, i-sesame paste esetshenziswa njengesithako kumasoso amaningi kanye nezingubo zokugqoka.

Ngokuqondene nezinzuzo zezempilo, I-sesame ixhunywe nenani lemiphumela emihle emzimbeni womuntu. Kuye kwaboniswa ukusiza ukwehlisa i-cholesterol, ukuthuthukisa impilo yenhliziyo nemithambo yegazi, ukunciphisa ukuvuvukala, ukuqinisa amathambo, nokuthuthukisa ukugaya. Ngaphezu kwalokho, kunobufakazi bokuthi ama-antioxidant compounds kule nzalo angase abe nomthelela wokuvikela ezinhlotsheni ezithile zomdlavuza.

Inani lokudla okunempilo

I-Sesame iyimbewu enomsoco kakhulu egcwele izakhi ezihlukahlukene ezibalulekile. Ake sibone ukuthi yiziphi isilinganiso sokudla okunempilo kwamagremu ayi-100 embewu yesesame eluhlaza:

• Amakhalori: I-573 kcal
• Amaprotheni: I-17 amagremu
• Amafutha: 50 amagremu (kuhlanganise amafutha monounsaturated kanye polyunsaturated)
• Ama-carbohydrate: 23 amagremu (kuhlanganise ne-fiber)
• I-calcium: 975 mg (okulingana no-98% wesibonelelo sansuku zonke esinconyiwe)
• I-Iron: 14.6 mg (okulingana no-81% wesibonelelo sansuku zonke esinconyiwe)
• Magnesium: 351 mg (okulingana no-88% wesibonelelo sansuku zonke esinconyiwe)
• Zinc: 7.8 mg (okulingana no-70% wesibonelelo sansuku zonke esinconyiwe)
• I-Vitamin B1 (thiamine): 0.8 mg (okulingana no-64% wesibonelelo sansuku zonke esinconyiwe)
• Vitamin B6: 0.8 mg (okulingana no-62% wesibonelelo sansuku zonke esinconyiwe)

Ukwengeza, imbewu yesesame iqukethe ama-lignans, ama-phytosterols, ama-antioxidants, nezinye izinhlanganisela ze-bioactive ezingase zinikeze izinzuzo ezengeziwe zezempilo. Ngakho-ke, i-sesame ingumthombo omuhle kakhulu wamaprotheni, amafutha anempilo, i-fiber, i-calcium, insimbi, i-magnesium, i-zinc kanye namavithamini B, okwenza kube ukudla okunomsoco kakhulu.

Imbewu kasesame inaziphi izinzuzo?

Njengoba sishilo phambilini, imbewu kasesame iwukudla okunomsoco kakhulu okunganikeza izinzuzo eziningi zezempilo. Lapha sizoxoxa ngezinye zazo:

• Kunothe ngezakhamzimba: Imbewu yeSesame inothile ngamaprotheni, amafutha anempilo, i-fiber, i-calcium, i-iron, i-zinc, i-magnesium, namavithamini B. Lokhu kuyenza ibe umthombo omuhle kakhulu womsoco wokugcina impilo enhle.
• Ithuthukisa impilo yenhliziyo nemithambo yegazi: Lezi zimbewu zingasiza ekuthuthukiseni impilo yenhliziyo nemithambo yegazi ngenxa yokuqukethwe kwazo ngamafutha anempilo, njenge-omega-3 kanye ne-omega-6 fatty acids, enganciphisa ingozi yesifo senhliziyo.
• Yehlisa i-cholesterol: ISesame iqukethe ama-lignans, izinhlanganisela zezitshalo ezingasiza ukwehlisa amazinga e-cholesterol egazini, okungase kunciphise ingozi yesifo senhliziyo.
• Kuqinisa amathambo: Iwumthombo omuhle we-calcium, okuyiminerali ebalulekile yokugcina amathambo eqinile futhi enempilo. Ngaphezu kwalokho, i-sesame iqukethe amanye amaminerali, njenge-magnesium ne-zinc, ebalulekile empilweni yamathambo.
• Kuyinto elwa nokuvuvukala: Iqukethe ama-antioxidants kanye nama-anti-inflammatory compounds angasiza ekunciphiseni ukuvuvukala emzimbeni futhi avimbele izifo ezihlobene nokuvuvukala okungapheli.
• Kuthuthukisa ukugaya: Imbewu yeSesame iqukethe i-fiber, ebalulekile ekugcineni impilo enhle yokugaya. Ngaphezu kwalokho, ama-lignans akhona kusesame angase abe nezakhiwo ze-prebiotic, okusho ukuthi angakhuthaza ukukhula kwamagciwane anenzuzo emathunjini.

Kafushane singakusho lokho Imbewu kasesame iwukudla okunomsoco kakhulu okunganikeza izinzuzo eziningi zezempilo, njengokuthuthukisa impilo yenhliziyo nemithambo yegazi, ukwehlisa i-cholesterol, ukuqinisa amathambo, ukuba nezinto ezilwa nokuvuvukala nokuthuthukisa ukugaya.

Ungayisebenzisa kanjani imbewu ye-sesame?

Manje sesiyazi ukuthi iyini i-sesame nokuthi yiziphi izinzuzo zayo. Kodwa lezi zimbewu zidliwa kanjani? Nokho, kunezindlela eziningana ukukwenza. Nazi ezinye izinketho:

• Njengokugqoka: Enye yezindlela ezivame kakhulu zokudla imbewu yesesame njengokugqoka amasaladi, irayisi, imifino, noma inyama. Singawathosa epanini elingenawo amafutha kuze kube golide bese siwafafaza ekudleni kwakho.
• Njengezithako kumaresiphi: Angasetshenziswa njengezithako eziningi zokupheka zokupheka, njengezinkwa, amakhukhi, amakhekhe, namasoso. Singawangeza kumaresiphi akho owathandayo ukuze uwanikeze ukuthinta okunomsoco kanye ne-nutty flavour.
• Njengoba tahini: I-Tahini inhlama yesesame esetshenziswa ezindleleni eziningi zokupheka eMedithera naseMpumalanga Ephakathi. Singenza i-tahini ekhaya ngokuxuba imbewu yesesame ethosiwe namafutha kasesame kuze kutholakale inhlama ebushelelezi.
• Njengesnakhi: Angadliwa futhi njengokudla okulula. Singawathosa futhi sikufake ngosawoti noma izinongo ukuze sijabulele ukudla okulula okunempilo nokumnandi.

Njengoba ubona, imbewu ye-sesame ingadliwa ngezindlela ezihlukahlukene. Into engcono kakhulu ongayenza ukuzama izindlela ezihlukene zokuzisebenzisa futhi ngaleyo ndlela uthole ukuthi iyiphi intandokazi yethu, futhi ngenqubo ujabulele zonke izinzuzo zayo!