Kukho okunye okuninzi kwimbewu yeesame kunokuba usebenze nje ngokufafaza kwi-hamburger bun-banokuba neenzuzo ezinentliziyo.
Izityalo zeSesame zivela kwisityalo sesame ( iSesamum indicum ), ekhulile kwiindawo ezahlukeneyo zehlabathi, kuquka iNdiya ne-Afrika. Ngokuqhelekileyo zisetyenzisiwe kwisitya esithile esitholakala kwi-Asia yaseMpumalanga nasekuhlaleni.
Le mbewu inemihla egcwele izondlo, kubandakanya iiprotheyini, i-manganese, i-vitamin E, amafutha angenayo i-insaturated kunye ne-fiber.
Izinzuzo zezempilo zeembewu zeesame ziye zaziwa ngeenkulungwane, kwaye ziye zasetyenziswa kwiyeza zakwaTshayina nase-Indiya zokunyanga iimeko ezithile zonyango, kubandakanywa izifo zonyango, ukunqanda, nokukhuthaza impilo yamazinyo. Iimbewu zeSesame, kunye nezithako ezifunyenweyo kwimbewu, ziye zafundiswa kunyango lwesifo sikashukela, izifo ezithile zezifo, kunye negazi eliphezulu. Ezinye izifundo zibonisa ukuba ukutya imbewu yeesame kunakho ukukunceda ukunciphisa i-cholesterol yakho kunye namazinga e-triglyceride.
Ingabongeza iSesame Imbewu ye-Cholesterol engaphantsi?
Kukho iziphumo ezimbalwa ezijonge umphumo weembewu zeesame kumanqanaba eepidid, kodwa iziphumo zixutywe.
Uninzi lwezi zifundo zazibandakanya abantu sele benesifo se-cholesterol ephezulu kunye / okanye amanqanaba aphezulu e-triglyceride. Abantu basebenzisa imbewu yesesame ukulawula iipilids zabo ezidliwe naphi na kwi-25 ukuya kwi-50 amagremu yeembewu ze-same - okanye imbewu i-powder-imihla ngemihla ukuya kwiinyanga ezimbini.
Ngenxa yokuba imbewu yeesame iphezulu kwioli, izifundo ezininzi zitshintshile iikhalori eziqhelekileyo ezidliwe ekudleni kunye nembewu yeesame kunokuba zongeze ekudleni kwazo zonke iintsuku.
Kwezinye iinjongo, imbewu yeesame ayibonakali ibe nempembelelo enkulu kwi-cholesterol nakwizinga le-triglyceride. Kwezinye iincwadi ezimbalwa, kwaboniswa ukuba ukutya imbewu yeesame yonke imihla:
- Ukunyusa i- LDL ye- cholesterol phakathi kwama-8 ekhulwini kunye ne-16 ekhulwini.
- Ukunyusa amazinga e- cholesterol ewonke kumyinge wama-8 ekhulwini.
Kwezinye zezi zifundo, kwaba nefuthe elincinci kwi-cholesterol ye-HDL kunye ne-triglycerides kodwa le mpawu ayizange ibaluleke.
Imbewu ye-Sesame ifuthe njani i-Cholesterol yakho?
Iimbewu zeSesame ziqulethe ezininzi izithako eziphilileyo eziye zaboniswa ukuthintela i-cholesterol kunye namazinga e-triglyceride kwizifundo, eziquka:
- I-Sesamin: Izifundo zibonisile ukuba esi sityalo sinokuthi sincede ukuvimba ukutywala kwe-cholesterol ukusuka emathunjini amancinane kunye nomsebenzi ophantsi we-enzyme i-HMG CoA yokunciphisa, echaphazelekayo ekwenzeni i-cholesterol emzimbeni. Olunye uphando lubonise ukuba u-3.6 mg we-samin we-LDL wehliswe nge-LDL ngamaphesenti angama-16 kunye namazinga e-cholesterol angama-8 ekhulwini emva kweenyanga ezimbini.
- I-Alpha-linoleic acid: Eyaziwa nangokuthi i-ALA, oku kunye namanye amafutha e-omega-3 aboniswe ukuba ancedise amanqanaba e- triglyceride . Izifundo ezijonge ukudla i-3.5 gram ukuya kwi-4.5 gram yeoli yeesame ngosuku ukuya kwiinyanga ezimbini zibonise iziphumo ezithembisayo ekunciphiseni i-triglycerides, i-LDL kunye namazinga e-cholesterol ewonke, kunye namazinga e-HDL akhula kancane.
- I-fububhu enesisombululo: Ukutya okuphezulu kwi- fiber e- soluble kunokunceda ngokuthobekileyo ukunciphisa ama-cholesterol e-LDL egazini ngokuthintela ukungena kwe-cholesterol kwigazi.
Ukusebenzisa i-Sesame Imbewu yokulawula i-Cholesterol yakho
Kukho izifundo ezimbalwa ezithembisayo eziye zabonisa ukuba imbewu yeesame iya kunciphisa amanqanaba eepidid. Nangona kunjalo, kukho ezinye izifundo ezibonisa ukuba imbewu yeesame ayinayo impembelelo enkulu kwi lipids zakho. Ngoko, isigwebo sisasetyenziswa nokuba ingaba imbewu yesesame okanye ayiyiyo isetyenzisiweyo ekuncedeni ukunciphisa i-cholesterol yakho ephezulu okanye amanqanaba e-triglyceride kunye nezifundo ezininzi ezifunekayo ukuseka le link.
Nangona iziphumo ezixutywayo, imbewu yeesame iya kuba yinto efanelekileyo yokutya ekubandakanyekeni kokutya okunciphisa i-cholesterol ngenxa yokuba iphezulu kwiprotheyini, i-fibre, kunye namafutha enempilo, kwaye iphantsi kwishukela.
Kukho iindlela ezininzi zokubandakanya le mbewu kunye neoli zabo ekudleni kwakho okunempilo, kuquka:
- Ukubandakanya imbewu ye-sameyile xa ubhaka ezinye zezonka zakho zokutya okusanhlamvu kunye nama-muffins.
- I-Tossing kwi-spoonful yale mbewu ngaphezulu kwesaladi yakho.
- Ukuxuba iimbewu zakho zeesame kunye negranola, iinqantyambo, kunye nezinye iimbewu njenge-snack.
- Ukucoca imbewu yeesame kwiindawo zakho eziphambili.
- Ukusebenzisa i-sulfame eoli ekuphekeni kwakho, njengokutya okulula.
Nangona imbewu yeesame iphezulu kumafutha enempilo, ingaba phezulu kwiekhalori, ingakumbi xa udla ezininzi. Ngoko ukuba unqwenela ukuquka le mbewu enhle kwi-cholesterol yakho yokunciphisa ukutya, qiniseka ukuba ugcina ingqalelo yokuba ungeze kangakanani ukutya kwakho.
> Imithombo:
> Alipoor B, Haghighian MK, Sadat BE, et al. Imiphumo yesimo seesame kwiprofayili yepilid kunye nesimo se-redox kwizigulane ze-hyperlipidemic. Int J Ukutya iSci Nutri 2012; 63: 674-678.
> Haghighian MK, Alipoor B, Sadat BE et al. Iimpembelelo zenkxaso ye-sesame imbewu kwipropid profile kunye ne-oxidative stress biomarkers kwizigulane ezine-knee osteoarthritis. Umbono Wokukhuthaza Ezempilo 2014; 4: 90-97.
> Mirmiran P, Bahadoran Z, Golzarand et al. I-Ardeh (i-Sesamum indicum) inokuphucula i-serum triglycerides kunye nemilinganiselo ye-atherogenic lipid kuhlobo lwe-2 lwesifo sikashukela: isilingo se-clinical rand. IArch Iran Med 2013; 16: 652-656.
> Umgangatho wendalo. (2014). Sesame [i-Monograph].