Kune zvakawanda zvakawanda kune mbeu yeSesame pane kungoshumira sekusasa pabhamburger yako bun-vanogona kuva nemafaro ane moyo-ane utano.
Mbeu dzeSesame dzinobva kuSermam plant ( Sesamum indicum ), inokura mumativi akasiyana-siyana enyika, kusanganisira India neAfrica. Iyo inowanzoshandiswa mune imwe midziyo yakawanikwa muAsia uye Middle Eastern cuisine.
Mbeu idzi dzakasvibiswa-izere noutachiona, kusanganisira mapuroteni, manganese, vitamin E, mafuta asina kuomeswa, uye fiber.
Utano hunobatsira hwembeu yeSesame yave ichizivikanwa kwemazana emakore, uye yakashandiswa mumishonga yeChina neyeIndia kuti irapwe humwe hutano hwehutano, hunosanganisira zvirwere zveganda, kurara, nekusimudzira utano hwemeno. Mbeu dzeSesame, pamwe chete nemishonga yega yega inowanikwa mumbeu, yakadzidzawo mukurapa kwechirwere cheshuga, zvimwe zvirwere zvekudzivirira, uye kuwedzerwa kweropa. Zvimwe zvidzidzo zvakare zvinoratidza kuti kudya mbeu dzeesame kunogona kubatsira kuderedza cholesterol yako uye triglyceride mazinga, zvakare.
Inogona Kuwedzera Sesame Mbeu Inonzi Cholesterol Yechefu Here?
Pakave nedzidzo shomanana dzichicherechedza kuitika kwembeu yeesame pazvikwata zveputi, asi zvabuda zvave zvakasanganiswa.
Zvizhinji zvezviongorori zvakabatanidza vanhu vakange vagara vane cholesterol yakakwirira uye / kana kuti high triglyceride levels. Vanhu vachishandisa mbeu dzesamame kuti varambe vachidzora mapididhi avo anodyiwa chero ipi zvayo kubva pa25 kusvika ku50 magamu embeu yeesame - kana mbeu inogadzirwa kuva mupfu - zuva rose kusvika kumwedzi miviri.
Nemhaka yokuti mbeu yeesame yakakura mumafuta, zvidzidzo zvakawanda zvakashandurwa makoriri anowanzoshandiswa muzvokudya nemicheu yeSesame pane kuwedzera kuzvokudya zvezuva nezuva.
Mune zvimwe zvidzidzo, mbeu dzesamame hadzina kuonekwa kuti dzine zvakakosha pamushonga weCholesterol uye triglyceride. Mune zvimwe zvidzidzo zvishoma, zvakaratidzwa kuti kudya mbeu dzeesame zuva rega rega:
- Inoderedza LDL cholesterol iri pakati pe8 nezana ne16 muzana.
- Inoderedza chirolero chakakwana cholesterol nemavhareji anenge anenge 8 muzana.
Mune zvimwe zvidzidzo izvi, paiva nemagumisiro akanaka pane HDL cholesterol uye triglycerides asi izvi zvaisave zvakakosha.
Sesame Mbeu Inobatsira Sei Cholesterol Yako?
Mbeu dzeSesame dzine zvinhu zvakawanda zvine utano hwakaratidzwa hunoita kuti hukanganidze cholesterol uye triglyceride mazinga muongororo, kusanganisira:
- Sesamin: Zvidzidzo zvakaratidza kuti simiti iyi lignan inogona kubatsira kubvisa kushandiswa kweklesterol kubva pamutsipa muduku uye kuderera kwemuviri weHMG CoA reductase, iyo inobatanidzwa pakuita cholesterol mumuviri. Chimwe chidzidzo chakaratidza kuti 3.6 mg ye sermamin yakaderedza LDL ne 16 muzana nehuwandu hwehushutera nehutatu ne8% pashure pemwedzi miviri.
- Alpha-linoleic acid: Inowanziwo seAAA, iyi uye mamwe mafuta-omega-3 akave akaratidzwa kubatsira rubatsiro rwemadzinza matatu. Zvidzidzo zvinotarisa kudya zvinokwana 3.5 gramu kusvika ku4,5 gramu yeSesame mafuta pazuva kwemwedzi miviri zvakaratidza migumisiro yakavimbiswa mukuderedza triglycerides, LDL, uye kuwanda kwehushutoriol, uyewo kuwedzera kweHDL mazinga.
- Simba reSubha: Zvokudya zvakanyanya mumusanganiswa fiber zvinogona kubatsira kuderedza LDL cholesterol muropa kuburikidza nekudzivirira kutora cholesterol muropa.
Kushandisa Sesame Mbeu Kudzora Cholesterol Yako
Iko kune zvidzidzo zvishomanana zvinokurudzira zvakaratidza kuti mbeu yeesame inogona kuderedza mapiritsi emakwenzi. Zvisinei, pane zvimwe zvidzidzo zvinoratidza kuti mbeu dzesamisi hadzina kukosha pamiti yako lipids. Saka, mutongo uchiripo wekuti mbeu kana sarame inogona kushandiswa kubatsira kuderedza mbeu yako yepamusoro yeholesterol kana kuti triglyceride uye zvimwe zvidzidzo zvinodiwa kuti uise hukama huno.
Pasinei nemigumisiro yakavhenganiswa, mbeu dzeesamisi dzichiri chikafu chakanaka chokubatanidza cholesterol-kuderedza kudya kwazvo nokuti yakakwirira muprotheni, fiber, uye mafuta ane utano, uye yakaderera mune shuga.
Kune nzira dzakawanda dzokushandisa mbeu idzi nemafuta avo mukudya kwako kwakanaka, kusanganisira:
- Kuwedzera mbeu dzeSesame kana kubika zvimwe zvezvokudya zvako zvezviyo uye muffin.
- Kushungurudza mu spoonful yembeu iyi pamusoro pehadhi yako.
- Kusanganisa mbeu yako yesameki ne granola, nutswe, nemamwe mbeu sehove.
- Inosvibisa mbeu sesame pamusoro pezvinhu zvamunofarira.
- Kushandisa samoame mafuta mukubika kwako, zvakadai sokusadya sauteing foods.
Kunyange zvazvo mbeu dzesameamu dzakakwirira mumafuta ane utano, dzinogonawo kuva dzakakwirira mumakirori, kunyanya kana iwe ukadya zvakawanda zvavo. Saka kana iwe uchida kuisa mbeu iyi inonaka muhoterari yako yekuderedza kudya, iva nechokwadi chokuti iwe uri kuchengetedza kuti unowedzera zvakadini pane zvekudya zvako.
> Sources:
> Alipoor B, Haghighian MK, Sadat BE, et al. Migumisiro yeSesame mbeu pahutachiona hwepamusoro uye redox mamiriro ekurapa varwere. Int J Zvokudya Sci Nutri 2012; 63: 674-678.
> Haghighian MK, Alipoor B, Sadat BE et al. Migumisiro yeSesame mbeu supplementation pane zvakakanganisika uye zvinokonzera kushushikana kwezvinhu zvinokonzerwa nevarwere vane knee osteoarthritis. Health Health Perspect 2014; 4: 90-97.
> Mirmiran P, Bahadoran Z, Golzarand et al. Ardeh (Sesamum indicum) inogona kuwedzera serum triglycerides uye atherogenic lipid parameters muurudzi rwechipiri rwechirwere cheshuga: chirongwa chekliniki chisinganzwisisiki. Arch Iran Med 2013; 16: 652-656.
> Natural Standard. (2014). Sesame [Monograph].