Izinzuzo Ezimangazayo ZaseTahini

-Delile

• 1. Kunomsoco kakhulu
• 2. Ucebile ngama-antioxidants
• 3. Kunganciphisa ubungozi bezifo ezithile
• 4. Kungaba nezindawo zokulwa namagciwane
• 5. Iqukethe izinhlanganisela ezilwa nokuvuvukala
• 6. Kwangathi ingaqinisa isimiso sakho sezinzwa esiyinhloko
• 7. Inganikela ngemiphumela yokulwa nomdlavuza
• 8. Isiza ukuvikela ukusebenza kwesibindi nezinso
• 9. Kulula ukwengeza ekudleni kwakho
• Indlela yokwenza i-tahini
• Izithako
• Izikhombisi-ndlela
• Okubalulekile

I-Tahini unamathisela owenziwe ngembewu yesesame ethosiwe. It has a ukukhanya, nutty flavour.

Kuyaziwa kakhulu njengesithako ku-hummus kodwa sisetshenziswa kakhulu ezitsheni eziningi emhlabeni jikelele, ikakhulukazi ekudleni kwaseMedithera nase-Asia.

Ngaphandle kokusetshenziswa kwayo kokupheka, i-tahini inikeza izinzuzo eziningana zezempilo.

Nazi izinzuzo ze-9 zezempilo ze-tahini.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Kunomsoco kakhulu

ITahini igcwele amafutha anempilo, amavithamini, namaminerali. Eqinisweni, isipuni esingu-1 (15 amagremu) sinikela ngaphezu kuka-10% we-Daily Value (DV) ngezakhi ezithile zomsoco.

Isipuni esisodwa (15 amagremu) we-tahini siqukethe okulandelayo ():

• Amakholori: Ama-calories angu-90
• Amaprotheni: 3 amagremu
• Amafutha: 8 amagremu
• AmaCarbs: 3 amagremu
• Umucu: 1 igremu
• Thiamine: U-13% we-DV
• Uvithamini B6: U-11% we-DV
• I-Phosphorus: U-11% we-DV
• I-Manganese: U-11% we-DV

UTahini ungumthombo omkhulu we-phosphorus nama-manganese, womabili adlala indima ebalulekile empilweni yethambo. Ibuye ibe ne-thiamine (vitamin B1) kanye ne-vitamin B6, ebalulekile ekukhiqizeni amandla (,,).

Ngokwengeziwe, cishe u-50% wamafutha ku-tahini aqhamuka kuma-monounsaturated fatty acids. Lezi zinezinto ezilwa nokuvuvukala futhi zixhunyaniswe nokwehla kwengozi yesifo esingelapheki (,,).

Isifinyezo UTahini uqukethe amavithamini namaminerali ahlukahlukene. Ibuye inothe ngamafutha we-monounsaturated anti-inflammatory.

2. Ucebile ngama-antioxidants

ITahini iqukethe ama-antioxidants abizwa ngama-lignans, asiza ukuvimbela ukulimala okukhululekile emzimbeni wakho futhi kunganciphisa ubungozi besifo (,,,).

Ama-radicals amahhala ayizinhlanganisela ezingazinzile. Uma zikhona emazingeni aphezulu emzimbeni wakho, zingalimaza izicubu futhi zibambe iqhaza ekwakhiweni kwezifo, ezinjengohlobo 2 sikashukela, isifo senhliziyo, neminye imidlavuza (,).

ITahini iphezulu kakhulu ku-lignan sesamin, isakhi esikhombise ukuthembisa amandla e-antioxidant kwezinye izifundo zokuhlola ithubhu nezilwane. Isibonelo, kunganciphisa ubungozi bakho bomdlavuza futhi kuvikele isibindi sakho ekulimaleni okukhululekile kwamahhala (,,).

Kodwa-ke, ucwaningo olwengeziwe kubantu luyadingeka ukuqonda ngokugcwele le miphumela.

Isifinyezo UTahini ugcwele ama-antioxidants, kufaka phakathi i-lignan sesamin. Ezifundweni zezilwane, isesamin ikhombise izinzuzo eziningi zezempilo. Noma kunjalo, kudingeka olunye ucwaningo kubantu.

3. Kunganciphisa ubungozi bezifo ezithile

Ukudla imbewu yesame kunganciphisa ubungozi bezimo ezithile, ezinjengesifo sikashukela sohlobo 2 nesifo senhliziyo. Ukwenza kanjalo kunganciphisa nezingozi zakho zesifo senhliziyo, kufaka phakathi amazinga aphezulu e-cholesterol namazinga e-triglyceride ().

Ucwaningo olulodwa kubantu abangama-50 abane-osteoarthritis yamadolo luthole ukuthi labo abadla izipuni eziyi-3 (amagremu angama-40) wembewu yesame nsuku zonke banciphise kakhulu amazinga e-cholesterol, uma kuqhathaniswa neqembu le-placebo ().

Olunye ucwaningo lwamaviki ayisithupha kubantu abangama-41 abanesifo sikashukela sohlobo lwesibili luthole ukuthi labo abashintshe ingxenye yesidlo sabo sasekuseni ngezipuni ezi-2 (amagremu angama-28) we-tahini babenamazinga aphansi kakhulu e-triglyceride, uma kuqhathaniswa neqembu elilawulayo ().

Ngaphezu kwalokho, izidlo ezinothe ngamafutha e-monounsaturated ziye zaxhunyaniswa nokwehla kwengozi yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili (,).

Isifinyezo Imbewu yeSesame inganciphisa izinto ezinobungozi zesifo senhliziyo kanye nengozi yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili.

4. Kungaba nezindawo zokulwa namagciwane

Imbewu yeTahini nesesame ingaba nezindawo zokulwa namagciwane ngenxa yama-antioxidants anamandla aqukethe.

Eqinisweni, kwamanye amazwe ase-Central Europe nase-Middle East, uwoyela we-sesame usetshenziswa njengekhambi lasekhaya lamanxeba ezinyawo ahambisana nesifo sikashukela ().

Kokunye ucwaningo ngomthamo wokulwa namagciwane wesithombo sembewu yesesame, abacwaningi bathole ukuthi kuyasebenza uma kuqhathaniswa nama-77% amasampula amabhaktheriya amelana nemithi ahlolwe ().

Ngaphezu kwalokho, isifundo esisodwa kumagundane sabona ukuthi uwoyela we-sesame usiza ukupholisa amanxeba. Abaphenyi bathi lokhu kumafutha kanye nama-antioxidants emafutheni ().

Kodwa-ke, le yindawo esathuthukayo yocwaningo, futhi kudingeka izifundo ezingaphezulu zabantu.

Isifinyezo Ukukhishwa kwe-Sesame oil kanye ne-sesame seed kukhonjisiwe kukhombisa izimfanelo zokulwa namagciwane ezifundweni zokuhlola kanye nezilwane. Le miphumela kukholakala ukuthi ingenxa yamafutha enempilo nama-antioxidants aqukethe. Kodwa-ke, kudingeka olunye ucwaningo.

5. Iqukethe izinhlanganisela ezilwa nokuvuvukala

Amanye amakhemikhali ku-tahini aphikisana kakhulu nokuvuvukala.

Yize ukuvuvukala kwesikhashana kuyimpendulo enempilo futhi ejwayelekile ekulimaleni, ukuvuvukala okungapheli kungalimaza impilo yakho (,,,).

Ucwaningo lwezilwane luthole ukuthi i-sesamin namanye ama-antioxidants embewu yesame anganciphisa ukuvuvukala nobuhlungu obuhlobene nokulimala, isifo samaphaphu, nesifo samathambo (,,,).

ISesamin iphinde yafundwa ezilwaneni njengokwelashwa okungenzeka kube khona i-asthma, isimo esibonakala ngokuvuvukala komoya ().

Kubalulekile ukukhumbula ukuthi iningi lolu cwaningo lwenziwe ezilwaneni kusetshenziswa imbewu yesisame egxilile ye-antioxidants- hhayi i-tahini uqobo.

UTahini uqukethe lawa ma-antioxidants anamandla, kepha ngamanani amancane kakhulu. Ngaphezu kwalokho, kudingeka olunye ucwaningo ukuqonda ngokugcwele ukuthi imbewu yesame ikuthinta kanjani ukuvuvukala kwabantu.

Isifinyezo UTahini uqukethe ama-antioxidants alwa nokuvuvukala. Kodwa-ke, kudingeka olunye ucwaningo ukuqonda imiphumela yezimbewu zesame ekuvukeleni kwabantu.

6. Kwangathi ingaqinisa isimiso sakho sezinzwa esiyinhloko

ITahini iqukethe izinhlanganisela ezingathuthukisa impilo yobuchopho futhi zinciphise ubungozi bokuhlaselwa yizifo ezingena emzimbeni njenge-dementia.

Ezifundweni ze-test-tube, izingxenye zembewu yesame zikhonjisiwe ukuvikela ubuchopho bomuntu namaseli ezinzwa emonakalweni omkhulu wamahhala (,).

Ama-antioxidants embewu yeSesame angawela isithiyo segazi nobuchopho, okusho ukuthi angashiya umjelo wegazi lakho futhi athinte ngqo ubuchopho bakho nesistimu yezinzwa emaphakathi (,).

Olunye ucwaningo lwesilwane luphakamisa ukuthi ama-sesame antioxidants angasiza futhi ekuvimbeleni ukwakheka kwamapuleti e-beta amyloid ebuchosheni, okuyisici sesifo se-Alzheimer's ().

Ngokwengeziwe, isifundo segundane sathola ukuthi ama-sesame imbewu ye-antioxidants anciphisa imiphumela eyingozi yobuthi be-aluminium ebuchosheni ().

Kodwa-ke, lolu wucwaningo lwakuqala ngama-antioxidants embewu yesesame ehlukanisiwe - hhayi imbewu yonke yesame noma i-tahini. Ucwaningo olwengeziwe kubantu luyadingeka ngaphambi kokuba kwenziwe iziphetho.

Isifinyezo Imbewu yeSesame kanye ne-tahini iqukethe izinto ezingakhuthaza impilo yobuchopho futhi zivikele amangqamuzana ezinzwa, ngokusho kocwaningo lwe-tube-test kanye nezilwane. Ucwaningo olwengeziwe kubantu luyadingeka emiphumeleni ye-tahini empilweni yezobuchopho.

7. Inganikela ngemiphumela yokulwa nomdlavuza

Imbewu yeSesame nayo iyacwaningwa ngemiphumela yayo engaba khona yomdlavuza.

Olunye ucwaningo lwe-test-tube lukhombisile ukuthi ama-sesame seed antioxidants akhuthaza ukufa kwamangqamuzana omdlavuza wamakholoni, amaphaphu, isibindi kanye nomdlavuza webele (,,,).

I-Sesamin ne-sesamol - ama-antioxidants amabili amakhulu asembewini yesesame - afundwe kakhulu ngamandla awo we-anticancer (,).

Bobabili bangakhuthaza ukufa kwamangqamuzana omdlavuza futhi banciphise izinga lokukhula kwesimila. Ngaphezu kwalokho, kucatshangwa ukuthi uvikela umzimba wakho ekulimaleni okukhululekile okungahle kunciphise amathuba okuba nomdlavuza (,).

Yize ucwaningo olukhona lwe-test-tube nolwezilwane luthembisa, kudingeka izifundo eziningi kubantu.

Isifinyezo ITahini iqukethe izinhlanganisela ezingaba nezakhiwo ze-anticancer. Kodwa-ke, kudingeka olunye ucwaningo kubantu.

8. Isiza ukuvikela ukusebenza kwesibindi nezinso

ITahini iqukethe izinto ezingasiza ekuvikeleni isibindi nezinso zakho ekulimaleni. Lezi zitho zinomthwalo wokususa ubuthi nemfucuza emzimbeni wakho ().

Ucwaningo olulodwa kubantu abangama-46 abanesifo sikashukela sohlobo lwe-2 luthole ukuthi labo abadle uwoyela we-sesame izinsuku ezingama-90 sebenze ngcono ukusebenza kwezinso nesibindi, uma kuqhathaniswa neqembu elilawulayo ().

Ngaphezu kwalokho, ucwaningo lwe-test-tube lubone ukuthi imbewu yesame ikhipha amaseli wesibindi wegundane avikelekile ensimbi enobuthi ebizwa nge-vanadium ().

Ngaphezu kwalokho, isifundo segundane sathola ukuthi ukusetshenziswa kwembewu yesame kukhuthaza ukusebenza kangcono kwesibindi. Kukhuphule ukushisa kwamafutha futhi kwehlise ukukhiqizwa kwamafutha esibindini, ngaleyo ndlela kunciphise ubungozi besifo esinamafutha sesibindi (,).

Ngenkathi i-tahini inikeza ezinye zalezi zinhlanganisela ezizuzisayo, iqukethe amanani amancane kunalawo atholakala kuzicucu zembewu yesame kanye namafutha asetshenziswe kulezi zifundo.

Isifinyezo Imbewu yeSesame iqukethe izinto ezingavikela isibindi nezinso zakho ekulimaleni. Kodwa-ke, kudingeka olunye ucwaningo ukuqonda kahle le miphumela.

9. Kulula ukwengeza ekudleni kwakho

I-Tahini kulula ukuyengeza ekudleni kwakho. Ungayithenga ku-inthanethi nasezitolo eziningi zokudla.

Kuyaziwa njengesithako ku-hummus, kodwa futhi kwenza ukusabalala okuzimele okuhle noma ukucwilisa isinkwa se-pita, inyama, nemifino. Ungayifaka futhi kokufakwayo, ukufaka isaladi, nezimpahla ezibhakiwe.

Indlela yokwenza i-tahini

Izithako

Ukwenza i-tahini kulula. Udinga kuphela izithako ezilandelayo:

• Izinkomishi ezi-2 (284 amagremu) wembewu yesame ehlanganisiwe
• Izipuni eziyi-1-2 zamafutha anambitheka kancane, njenge-avocado noma u-olive

Izikhombisi-ndlela

1. Epanini elikhulu elomile, gcoba imbewu yesame phezu komlilo ophakathi kuze kube yilapho igolide nephunga. Susa ekushiseni bese upholile.
2. Kwiprosesa yokudla, gaya imbewu yesame. Gobhoza kancane uwoyela kuze kube yilapho unamathisela ufinyelela ukuvumelana okufisayo.

Izincomo ziyahlukahluka ukuthi ungagcina i-tahini entsha kuze kube nini, kepha amawebhusayithi amaningi athi angagcinwa ngokuphepha esiqandisini kuze kube yinyanga. Amafutha emvelo akuyo angahlukana ngesikhathi sokugcinwa, kepha lokhu kungalungiswa kalula ngokushukumisa i-tahini ngaphambi kokuyisebenzisa.

I-Raw tahini nayo iyindlela. Ukuze ukwenze, shiya isinyathelo sokuqala seresiphi.Kodwa-ke, olunye ucwaningo lukhombisa ukuthi ukwenza i-toast imbewu yesame kwandisa izinzuzo zabo zokudla okunempilo ().

Isifinyezo I-Tahini iyisithako esiyisihluthulelo ku-hummus, kodwa ingasetshenziswa futhi ngokwayo njengokucwilisa noma ukusabalalisa. Kulula kakhulu ukwenza usebenzisa imbewu yesisamu ehlanganisiwe kuphela namafutha.

Okubalulekile

ITahini iyindlela emnandi yokwengeza ama-antioxidants anamandla namafutha anempilo ekudleni kwakho, kanye namavithamini namaminerali amaningana.

Inezakhi zokulwa ne-antioxidant kanye ne-anti-inflammatory, futhi izinzuzo zayo zezempilo zingabandakanya ukunciphisa izinto ezinobungozi zesifo senhliziyo nokuvikela impilo yobuchopho.

Futhi kulula kakhulu ukwenza ekhaya usebenzisa izithako ezimbili kuphela.

Sekukonke, i-tahini isengezo esilula, esinempilo, nesinambitheka ekudleni kwakho.