9 Mabhenefiti Anoshamisa eTahini

Zvemukati

• 1. Zvakanyanya zvinovaka muviri
• 2. Akapfuma mune antioxidants
• 3. Zvingangoderedza njodzi yako yezvimwe zvirwere
• 4. Inogona kunge iine antibacterial properties
• 5. Inosanganisira anti-inflammatory compounds
• 6. Inogona kusimbisa yako yepakati tsinga system
• 7. Inogona kupa anticancer mhedzisiro
• 8. Inobatsira kuchengetedza chiropa uye itsvo kushanda
• 9. Zviri nyore kuwedzera pane zvaunodya
• Nzira yekuita tahini
• Zvinoshandiswa
• Mirayiridzo
• Chinokosha

Tahini ibwe rakagadzirwa kubva pachigunwe, pasi sesame mhodzi. Iine chiedza, nutty flavour.

Inonyanya kuzivikanwa sechinhu chinowanikwa mu hummus asi chinoshandiswa zvakanyanya mumidziyo yakawanda kutenderera pasirese, kunyanya muMediterranean neAsia chikafu.

Kunze kwekushandisa kwayo kwekugadzirira, tahini inopa akati wandei mabhenefiti ehutano.

Heano mapfumbamwe ebatsiro ehutano hwa tahini.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Zvakanyanya zvinovaka muviri

Tahini izere nemafuta ane hutano, mavitamini, uye zvicherwa. Muchokwadi, chete 1 punipuni (15 gramu) inopa inopfuura gumi muzana yeDaily Value (DV) yemamwe macomputer.

Supuni imwe (15 gramu) ye tahini ine zvinotevera ():

• Makorori: 90 macalorie
• Mapuroteni: 3 magiramu
• Mafuta: 8 magiramu
• Carbs: 3 magiramu
• Fiber: 1 gramu
• Thiamine: 13% yeiyo DV
• Vhitamini B6: 11% yeiyo DV
• Phosphorus: 11% yeiyo DV
• Manganese: 11% yeiyo DV

Tahini sosi huru ye phosphorus uye manganese, ese ari maviri anoita basa rakakosha muhutano hwepfupa. Iyo zvakare yakakwira thiamine (vhitamini B1) uye vhitamini B6, izvo zvakakosha pakugadzira simba (,,).

Pamusoro pezvo, angangoita makumi mashanu muzana emafuta ari mu tahini anobva kune monounsaturated fatty acids. Izvi zvine anti-kuzvimba zvivakwa uye zvakabatanidzwa kune yakaderera njodzi yechirwere chisingaperi (,,).

Pfupiso Tahini ine akasiyana mavitamini uye mamineral. Iyo zvakare yakapfuma mune anti-kupisa mafuta monounsaturated mafuta.

2. Akapfuma mune antioxidants

Tahini ine antioxidants inonzi lignans, iyo inobatsira kudzivirira kusununguka kwakanyanya kwemuviri mumuviri wako uye kunogona kuderedza njodzi yako yechirwere (,,,).

Mahara radicals ari asina kugadzikana makomponi. Paunenge uripo mumatanho akakwirira mumuviri wako, anogona kukuvadza matishu uye anobatsira mukukudziridzwa kwezvirwere, senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe kanzira (,).

Tahini inonyanya kukwirira mu lignan sesamin, mukomboni yakaratidza kuvimbisa antioxidant kugona mune imwe bvunzo-chubhu uye mhuka zvidzidzo. Semuenzaniso, zvinogona kudzikisa njodzi yako yekenza uye kuchengetedza chiropa chako kubva mukukuvara kwakanyanya (,,).

Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa kuti unzwisise zvizere izvi mhedzisiro.

Pfupiso Tahini izere nema antioxidants, kusanganisira lignan sesamin. Muzvidzidzo zvemhuka, sesamin yakaratidza akawanda mabhenefiti ehutano. Asi, kumwe kutsvagurudza muvanhu kunodiwa.

3. Zvingangoderedza njodzi yako yezvimwe zvirwere

Kudya sesame mbeu kunogona kudzikisa njodzi yako yemamwe mamiriro, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. Kuita izvi kunogona zvakare kudzikisira yako njodzi njodzi yehosha yemoyo, kusanganisira yakakwira cholesterol uye triglyceride mazinga ().

Imwe ongororo muvanhu makumi mashanu vane mabvi osteoarthritis vakawana kuti avo vaidya mashupuni matatu (40 magiramu) embeu yesesame zuva nezuva vaive vanyanyisa kudzikisa cholesterol, zvichienzaniswa neboka re placebo

Chimwe chidzidzo chevhiki-nhanhatu muvanhu makumi mana nevana vane chirwere cheshuga chechipiri vakaona kuti avo vakatsiva chikamu chekudya kwavo kwekuseni nemaspuni maviri (28 gramu) yetahini vaive nematanho epasi e triglyceride, zvichienzaniswa neboka rinodzora ().

Uye zvakare, kudya kwakapfuma mumafuta emonounsaturated kwakabatanidzwa nenjodzi yakadzikira yekukudziridza mhando 2 chirwere cheshuga (,).

Pfupiso Mbeu dzeSesame dzinogona kudzora njodzi dzehosha yemwoyo uye njodzi yekukura rudzi rwechipiri chirwere cheshuga.

4. Inogona kunge iine antibacterial properties

Tahini nembeu yesesame inogona kunge iine antibacterial properties nekuda kwemasimba ane antioxidants ayo ainayo.

Muchokwadi, mune dzimwe nyika dzeCentral Europe neMiddle East, mafuta esesame anoshandiswa semushonga wekumusha wemaronda etsoka anosangana nechirwere cheshuga ().

Mune kumwe kuongorora pamusoro pekugona kweanthibhakitiriya yesesame mbeu, vatsvagiri vakaona kuti yaishanda pakurwisa 77% yemasampire anoshingirira mabhakitiriya akaedzwa ().

Uyezve, kumwe kuongorora mumakonzo kwakaona kuti sesame mafuta yakabatsira kupodza maronda. Vatsvaguri vakafunga izvi kumafuta uye antioxidants mumafuta ().

Nekudaro, ino inzvimbo iri kusimukira yekutsvaga, uye zvimwe zvidzidzo zvevanhu zvinodiwa.

Pfupiso Sesame mafuta uye sesame mbeu yakatorwa yakaratidzirwa kuratidza antibacterial hunhu muedzo-chubhu uye zvidzidzo zvemhuka. Izvi zvinofungidzirwa kuti zvinokonzerwa nemafuta ane hutano uye antioxidants ayo ainayo. Zvisinei, kumwe kutsvagurudza kunodiwa.

5. Inosanganisira anti-inflammatory compounds

Mamwe makomponi mu tahini anonyanya kurwisa-kuzvimba.

Kunyangwe iko kupfupika-kwenguva pfupi kuri kwakanaka uye kwakajairika kupindura kukuvara, kusingaperi kuzvimba kunogona kukuvadza hutano hwako (,,,).

Zvidzidzo zvezvipfuyo zvakawana kuti sesamin uye imwe sesame mbeu antioxidants inogona kudzikisira kuzvimba uye kurwadziwa kunoenderana nekukuvara, chirwere chemapapu, uye rheumatoid arthritis (,,,).

Sesamin yakave zvakare yakafundwa mumhuka senge ingangoita kurapwa kweasthma, mamiriro anozivikanwa nekuputika kwemumhepo ().

Izvo zvakakosha kuti urangarire kuti hwakawanda hwetsvagurudzo iyi hwakaitwa mumhuka dzichishandisa yakaomeswa sesame mhodzi antioxidants iyo- kwete tahini iyo pachayo.

Tahini ine izvi zvine simba antioxidants, asi mune zvidiki zvidiki. Uye zvakare, kumwe kutsvagurudza kunodiwa kuti unzwisise zvizere kuti mbeu yesame inokanganisa sei kuzvimba muvanhu.

Pfupiso Tahini ine anti-kupisa antioxidants. Nekudaro, kumwe kutsvagurudza kunodiwa kuti unzwisise mhedzisiro yembeu yesesame pane kuzvimba muvanhu.

6. Inogona kusimbisa yako yepakati tsinga system

Tahini ine makomputa anogona kuvandudza hutano hwehuropi uye kudzikisira njodzi yako yekukura neurodegenerative hosha senge kuora mwoyo.

Mune bvunzo-chubhu ongororo, sesame mbeu yemidziyo yakaratidzirwa kuchengetedza huropi hwemunhu uye maseru etsinga kubva mukukuvara kwakanyanya (,).

Sesame mhodzi antioxidants inogona kuyambuka iropa-huropi chipingamupinyi, zvichireva kuti vanogona kusiya rako reropa uye nekukanganisa zvakananga huropi hwako uye yepakati tsinga system (,).

Imwe yemhuka yekudzidza inoratidza kuti sesame antioxidants inogona zvakare kubatsira kudzivirira kuumbwa kwe beta amyloid plaque muuropi, chinova chimiro chechirwere cheAlzheimer ().

Pamusoro pezvo, ongororo yegonzo yakawana kuti sesame mbeu antioxidants inoderedza zvinokuvadza zvealuminium chepfu muuropi ().

Nekudaro, uku ndiko kutsvagurudza kwekutanga pane yakasarudzika sesame mhodzi antioxidants - kwete yese sesame mhodzi kana tahini. Kumwe kutsvagurudza muvanhu kunodiwa pasati paitwa mhedziso.

Pfupiso Sesame mbeu uye tahini zvine macomputer anogona kusimudzira hutano hwehuropi uye kuchengetedza maseru etsinga, sekuyedza-turu uye nekutsvaga kwemhuka. Kumwe kutsvagurudza muvanhu kunodiwa pamhedzisiro yehaini pane hutano hwehuropi.

7. Inogona kupa anticancer mhedzisiro

Mbeu dzeSesame dziri kutsvagirwazve nekuda kwemhedzisiro yavo yekurwisa cancer.

Dzimwe bvunzo-chubhu dzakaratidza kuti sesame mbeu antioxidants inosimudzira kufa kwekoloni, mapapu, chiropa, uye maseru emukenza wemazamu (,,,).

Sesamin uye sesamol - iwo maviri makuru antioxidants mumbeu yesesame - akave akafundwa zvakanyanya nekuda kwavo kugona anticancer (,).

Ivo vaviri vanogona kusimudzira kufa kwecancer maseru uye kunonoka chiyero chebundu kukura. Uye zvakare, ivo vanofungidzirwa kuchengetedza muviri wako kubva mukukuvara kwakasununguka kwakanyanya, uko kunogona kudzikisira njodzi yako yekenza (,).

Kunyangwe iyo iripo test-chubhu uye kutsvagurudza mhuka kuri kuvimbisa, zvimwe zvidzidzo muvanhu zvinodiwa.

Pfupiso Tahini ine makomputa anogona kunge aine anticancer zvivakwa. Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa.

8. Inobatsira kuchengetedza chiropa uye itsvo kushanda

Tahini ine makomputa anogona kubatsira kuchengetedza chiropa chako neitsvo kubva mukukuvara. Iyi nhengo ine basa rekubvisa chepfu nemarara kubva mumuviri wako ().

Imwe ongororo muvanhu makumi mana nevapfumbamwe vane chirwere cheshuga chechipiri vakaona kuti avo vaidya sesame mafuta kwemazuva makumi mapfumbamwe vaive vavandudza itsvo nechiropa, zvichienzaniswa neboka rinodzora ().

Uye zvakare, ongororo-yekuongorora chubhu yakacherekedza kuti sesame mbeu inobvisa yakachengetedza rat masero eropa kubva kune simbi ine chepfu inonzi vanadium ().

Uyezve, chidzidzo chekonzo chakawana kuti sesame kudyiwa kwembeu kwakasimudzira zvirinani kushanda kwechiropa. Yakawedzera kupisa kwemafuta uye kudzikisa kugadzirwa kwemafuta muchiropa, nokudaro zvichideredza njodzi yehutachiona hwechiropa chirwere (,).

Nepo tahini ichipa mamwe emakomponi anobatsira, iine zvidiki zvidiki pane izvo zvinowanikwa mune yesame mbeu mbeu nemafuta anoshandiswa muzvidzidzo izvi.

Pfupiso Mbeu yeSesame ine mishonga inogona kuchengetedza chiropa chako neitsvo kubva mukukuvara. Nekudaro, kumwe kutsvagurudza kunodiwa kuti unzwisise zvizere izvi zvinokanganisa.

9. Zviri nyore kuwedzera pane zvaunodya

Tahini iri nyore kuwedzera pane zvaunodya. Unogona kuitenga online uye pazvitoro zvakawanda zvekutengesa.

Inonyatso kuzivikanwa sechinhu chinowanikwa muhummus, asi zvakare inogadzira yakanakira kumira-yega kupararira kana kunyura pita chingwa, nyama, uye miriwo. Iwe unogona zvakare kuwedzera kune madipiti, kupfeka saradhi, uye zvakabikwa zvinhu.

Nzira yekuita tahini

Zvinoshandiswa

Kugadzira tahini kuri nyore. Iwe unongoda zvinotevera zvinoshandiswa:

• 2 makapu (284 gramu) embeu dzakaomeswa zvesame
• 1-2 mapuniko emafuta-anonaka, akadai seavocado kana maorivhi

Mirayiridzo

1. Muchikwata chikuru, chakaoma, gadzira mbeu yesame pamusoro pemhepo inopisa kusvikira yava yegoridhe uye inonhuhwirira. Bvisa kubva kupisa uye rega kupora.
2. Mukugadzira chikafu, gaya mbeu yesame. Zvishoma nezvishoma zvinonaya mumafuta kusvikira pasiti yasvika pakuenderana kwaunoda.

Kurudziro dzinosiyana kwenguva yakareba sei iwe yaunogona kuchengeta yakachena tahini, asi mazhinji mawebhusaiti anoti anogona kuchengetedzwa zvakachengeteka mufiriji kwemwedzi. Mafuta chaiwo arimo anogona kupatsanuka panguva yekuchengetera, asi izvi zvinogona kugadziriswa zviri nyore nekumhanyisa tahini usati waishandisa.

Raw tahini zvakare sarudzo. Kuti uzviite, siya danho rekutanga reresipi. Nekudaro, kumwe kutsvagurudza kunoratidza kuti toasting sesame mbeu inowedzera yavo hutano zvinovaka ((.

Pfupiso Tahini chinhu chakakosha muhummus, asi inogona zvakare kushandiswa pachayo sedip kana kupararira. Zviri nyore kwazvo kugadzira uchishandisa chete hulled sesame mbeu nemafuta.

Chinokosha

Tahini inzira inonaka yekuwedzera yakasimba antioxidants uye mafuta ane hutano kune chako chikafu, pamwe neakawanda mavitamini uye mamineral.

Iyo ine antioxidant uye inorwisa-kuzvimba zvivakwa, uye ayo ehutano mabhenefiti anogona kusanganisira kudzikisira njodzi zviitiko zvemoyo chirwere uye kuchengetedza hutano hwehuropi.

Zvakare zvakareruka kwazvo kugadzira pamba uchishandisa zvigadzirwa zviviri chete.

Pakazara, tahini iri nyore, ine hutano, uye inonaka kuwedzera kune kudya kwako.