Mapindu Odabwitsa a Tahini

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Wolemera ma antioxidants
• 3. Achepetse chiopsezo chanu cha matenda ena
• 4. Atha kukhala ndi ma antibacterial properties
• 5. Lili ndi mankhwala oletsa kutupa
• 6. Limbikitsani dongosolo lanu lamanjenje lamkati
• 7. Atha kupereka zotsatira za anticancer
• 8. Amathandiza kuteteza chiwindi ndi impso
• 9. Zosavuta kuwonjezera pazakudya zanu
• Momwe mungapangire tahini
• Zosakaniza
• Mayendedwe
• Mfundo yofunika

Tahini ndi phala lopangidwa ndi nyemba zitsamba zamasamba. Ili ndi kununkhira kowala, kwa mtedza.

Amadziwika kwambiri ngati chophatikizira mu hummus koma amagwiritsidwa ntchito kwambiri pazakudya zambiri padziko lonse lapansi, makamaka zakudya za Mediterranean ndi Asia.

Kupatula pakugwiritsa ntchito zophikira, tahini imapereka maubwino angapo azaumoyo.

Nawa maubwino 9 azaumoyo a tahini.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Wopatsa thanzi kwambiri

Tahini ili ndi mafuta abwino, mavitamini, ndi mchere. M'malo mwake, supuni imodzi yokha (15 magalamu) imapereka zoposa 10% za Daily Value (DV) pazakudya zina.

Supuni imodzi (15 magalamu) a tahini ili ndi izi ():

• Ma calories: Makilogalamu 90
• Mapuloteni: 3 magalamu
• Mafuta: 8 magalamu
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 1 galamu
• Thiamine: 13% ya DV
• Vitamini B6: 11% ya DV
• Phosphorus: 11% ya DV
• Manganese: 11% ya DV

Tahini ndi gwero lalikulu la phosphorous ndi manganese, zonse zomwe zimagwira ntchito yofunika kwambiri pa thanzi la mafupa. Amakhalanso ndi thiamine (vitamini B1) ndi vitamini B6, zomwe ndizofunikira pakupanga mphamvu (,,).

Kuphatikiza apo, pafupifupi 50% yamafuta mu tahini amachokera ku monounsaturated fatty acids. Izi zimakhala ndi zotsutsana ndi zotupa ndipo zalumikizidwa ndi kuchepa kwa chiwopsezo cha matenda osachiritsika (,,).

Chidule Tahini ili ndi mavitamini ndi michere yosiyanasiyana. Mulinso mafuta odana ndi zotupa a monounsaturated mafuta.

2. Wolemera ma antioxidants

Tahini ili ndi ma antioxidants otchedwa lignans, omwe amathandiza kupewa kuwonongeka kwaulere mthupi lanu ndipo kumachepetsa chiopsezo cha matenda (,,,).

Zowonjezera zaulere ndi mankhwala osakhazikika. Mukakhala mthupi lanu, zimatha kuwononga minofu ndikuthandizira kukulitsa matenda, monga mtundu wa 2 shuga, matenda amtima, ndi khansa zina (,).

Tahini ndiwokwera kwambiri mu lignan sesamin, kampangidwe kamene kakuwonetsa kudalirika kwa mphamvu ya antioxidant m'mayeso ena oyesera ndi nyama. Mwachitsanzo, zitha kuchepetsa chiopsezo cha khansa ndikuteteza chiwindi ku zowawa zazikulu (,,).

Komabe, kafukufuku wambiri mwa anthu amafunikira kuti timvetsetse bwino zotsatirazi.

Chidule Tahini yodzaza ndi ma antioxidants, kuphatikiza lignan sesamin. M'maphunziro azinyama, sesamin yawonetsa zabwino zambiri zathanzi. Komabe, kafukufuku wambiri mwa anthu amafunikira.

3. Achepetse chiopsezo chanu cha matenda ena

Kudya nthangala za zitsamba kungachepetse chiopsezo chanu cha zinthu zina, monga mtundu wa 2 shuga ndi matenda amtima. Kuchita izi kungachepetsenso ziwopsezo zanu zamatenda amtima, kuphatikiza cholesterol yambiri ndi milingo ya triglyceride ().

Kafukufuku wina mwa anthu 50 omwe ali ndi mafupa a mafupa a m'maondo adapeza kuti omwe amadya supuni 3 (40 magalamu) a nthangala za sitsamba tsiku lililonse adachepetsa kwambiri cholesterol, poyerekeza ndi gulu la placebo ().

Kafukufuku wina wama sabata 6 mwa anthu 41 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti omwe adasinthanitsa gawo la chakudya chawo cham'mawa ndi supuni 2 (28 magalamu) a tahini anali ndi milingo yocheperako ya triglyceride, poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, zakudya zomwe zili ndi mafuta a monounsaturated zalumikizidwa ndi kuchepa kwa chiopsezo chokhala ndi matenda ashuga amtundu wa 2 (,).

Chidule Mbeu za Sesame zingachepetse chiopsezo cha matenda a mtima komanso chiopsezo chokhala ndi matenda a shuga a mtundu wachiwiri.

4. Atha kukhala ndi ma antibacterial properties

Tahini ndi nthangala za zitsamba atha kukhala ndi ma antibacterial properties chifukwa cha ma antioxidants amphamvu omwe ali nawo.

M'malo mwake, m'maiko ena aku Central Europe ndi Middle East, mafuta a sesame amagwiritsidwa ntchito ngati njira yothetsera zilonda zapakhosi zokhudzana ndi matenda ashuga ().

Mu kafukufuku wina wokhudzana ndi mphamvu yothana ndi bakiteriya yotulutsa nthangala za sesame, ofufuza adapeza kuti inali yothandiza motsutsana ndi 77% ya mabakiteriya osagwira mankhwala omwe adayesedwa ().

Kuphatikiza apo, kafukufuku wina wamakoswe adawona kuti mafuta azitsamba amathandizira kuchiritsa mabala. Ofufuza akuti izi ndi mafuta ndi ma antioxidants m'mafuta ().

Komabe, ili ndi gawo lotukuka lofufuzira, ndipo maphunziro owonjezera a anthu amafunikira.

Chidule Mafuta a Sesame ndi nyemba za sesame awonetsedwa kuti akuwonetsa mawonekedwe a antibacterial mumayeso a chubu ndi maphunziro a nyama. Izi zimakhulupirira kuti zimachitika chifukwa cha mafuta athanzi komanso ma antioxidants omwe ali nawo. Komabe, kafukufuku wina amafunika.

5. Lili ndi mankhwala oletsa kutupa

Zida zina ku tahini ndizotsutsana kwambiri ndi zotupa.

Ngakhale kutupa kwakanthawi kochepa ndimayankhidwe abwinobwino komanso abwinobwino kuvulala, kutupa kosatha kumatha kuwononga thanzi lanu (,,,).

Kafukufuku wazinyama apeza kuti sesamin ndi mbewu zina za sesame antioxidants zitha kuchepetsa kutupa ndi zowawa zokhudzana ndi kuvulala, matenda am'mapapo, ndi nyamakazi (,,,).

Sesamin yawerengedwanso nyama ngati chithandizo cha mphumu, vuto lomwe limadziwika ndi kutukusira kwa ndege ().

Ndikofunika kukumbukira kuti kafukufukuyu adachitika mu nyama pogwiritsa ntchito nthangala za sesame antioxidants- osati tahini yomwe.

Tahini ili ndi ma antioxidants amphamvu, koma ochepa kwambiri. Kuphatikiza apo, kafukufuku amafunika kuti timvetsetse momwe nthangala za zitsamba zimakhudzira kutupa kwa anthu.

Chidule Tahini ili ndi anti-inflammatory antioxidants. Komabe, kafukufuku wambiri amafunikira kuti timvetsetse zomwe zimachitika pa nthangala za zitsamba pa kutupa kwa anthu.

6. Limbikitsani dongosolo lanu lamanjenje lamkati

Tahini ili ndi mankhwala omwe amatha kupititsa patsogolo thanzi laubongo ndikuchepetsa chiopsezo chanu chokhala ndi matenda amanjenje monga matenda amisala.

M'maphunziro oyesera-chubu, zitsamba za sesame zawonetsedwa kuti zimateteza ubongo wamunthu ndi maselo amitsempha kuti zisaonongeke kwambiri (,).

Sesame mbewu antioxidants amatha kuwoloka chotchinga magazi-ubongo, kutanthauza kuti akhoza kusiya magazi anu ndikukhudza ubongo wanu komanso dongosolo lamanjenje (,).

Kafukufuku wina wazinyama akusonyeza kuti sesame antioxidants itha kuthandizanso kupewa mapangidwe a zolembera za beta amyloid muubongo, zomwe ndizodziwika ndi matenda a Alzheimer's ().

Kuphatikiza apo, kafukufuku wamakoswe anapeza kuti nthangala za zitsamba zoteteza ku antioxidants zimachepetsa zovuta zoyipa za aluminiyamu muubongo ().

Komabe, uku ndikufufuza koyambirira kwa mbewu zakutchire za antioxidant - osati nthangala za sesame kapena tahini. Kafukufuku wowonjezereka mwa anthu amafunikira asanapange mayankho.

Chidule Mbeu za Sesame ndi tahini zili ndi mankhwala omwe amalimbikitsa thanzi laubongo ndi kuteteza maselo amitsempha, malinga ndi kafukufuku-chubu komanso kafukufuku wazinyama. Kafukufuku wowonjezereka mwa anthu amafunikira pazotsatira za tahini paumoyo wamaubongo.

7. Atha kupereka zotsatira za anticancer

Mbeu za Sesame zikufufuzidwanso chifukwa cha zomwe zingayambitse khansa.

Kafukufuku wina akuwonetsa kuti nthangala za sitsamba zoteteza ku antioxidants zimathandizira kufa kwa ma colon, mapapo, chiwindi, ndi ma cell a khansa ya m'mawere (,,,).

Sesamin ndi sesamol - mankhwala awiri akulu ophera mphamvu mu nthangala za zitsamba - aphunziridwa kwambiri chifukwa cha kuthekera kwawo kwa khansa (,).

Onsewa amalimbikitsa kufa kwa maselo a khansa ndikuchepetsa kukula kwa chotupa. Kuphatikiza apo, amaganiziridwa kuti amateteza thupi lanu kuti lisawonongeke kwambiri, lomwe lingachepetse chiopsezo chanu cha khansa (,).

Ngakhale kafukufuku wamayeso omwe alipo kale komanso kafukufuku wazinyama akulonjeza, maphunziro owonjezera mwa anthu amafunikira.

Chidule Tahini ili ndi mankhwala omwe angakhale ndi mankhwala oletsa khansa. Komabe, kafukufuku wambiri mwa anthu amafunikira.

8. Amathandiza kuteteza chiwindi ndi impso

Tahini ili ndi mankhwala omwe angateteze chiwindi ndi impso zanu kuti zisawonongeke. Ziwalozi ndizofunika kuchotsa poizoni ndi zinyalala mthupi lanu ().

Kafukufuku wina mwa anthu 46 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti omwe amadya mafuta a sesame kwa masiku 90 adasintha magwiridwe antchito a impso ndi chiwindi, poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, kafukufuku wapa chubu la zitsamba adawonetsa kuti nthangala za sesame zimachotsa khungu lamatenda a chiwindi kuchokera ku chitsulo choopsa chotchedwa vanadium ().

Kuphatikiza apo, kafukufuku wofufuza zamakedzana adapeza kuti kugwiritsa ntchito nthangala za zitsamba kumalimbikitsa chiwindi kugwira ntchito bwino. Idachulukitsa kuwotcha kwamafuta ndikuchepetsa kutulutsa mafuta m'chiwindi, potero kungachepetse chiwopsezo cha matenda amtundu wa chiwindi (,).

Ngakhale tahini imapereka zina mwazinthu zopindulitsa izi, imakhala ndi zocheperako poyerekeza ndi zomwe zimapezeka muzitsamba za sesame ndi mafuta omwe agwiritsidwa ntchito m'maphunzirowa.

Chidule Mbeu za Sesame zili ndi mankhwala omwe angateteze chiwindi ndi impso zanu kuti zisawonongeke. Komabe, kufufuza kwina kumafunikira kuti mumvetsetse izi.

9. Zosavuta kuwonjezera pazakudya zanu

Tahini ndiosavuta kuwonjezera pazakudya zanu. Mutha kugula pa intaneti komanso m'malo ogulitsira ambiri.

Amadziwika bwino ngati chophatikizira mu hummus, komanso imapangitsanso kuyimilira kokhako kapena kuviika mkate wa pita, nyama, ndi ndiwo zamasamba. Muthanso kuwonjezera pamadipiti, masaladi, ndi zinthu zophika.

Momwe mungapangire tahini

Zosakaniza

Kupanga tahini ndikosavuta. Mukungofunikira zosakaniza zotsatirazi:

• Makapu awiri (284 magalamu) a nthangala za sesame
• Supuni 1-2 za mafuta olawa pang'ono, monga avocado kapena maolivi

Mayendedwe

1. Mu supu yayikulu yowuma, tsitsani nyemba za zitsamba pamsana kutentha mpaka zitakhala zagolide ndi zonunkhira. Chotsani kutentha ndikusiya kuziziritsa.
2. Pogaya chakudya, pukutani nthangala za zitsamba. Pepani mafuta pang'ono pang'ono mpaka phalalo litafika pachikhalidwe chomwe mukufuna.

Malangizo amasiyanasiyana malinga ndi momwe mungasungire tahini yatsopano, koma masamba ambiri amati akhoza kusungidwa mufiriji kwa mwezi umodzi. Mafuta achilengedwe amatha kupatukana posungira, koma izi zimatha kukhazikika mosavuta poyambitsa tahini musanagwiritse ntchito.

Raw tahini ndi njira ina. Kuti mupange, sankhani gawo loyamba la chinsinsi. Komabe, kafukufuku wina akuwonetsa kuti kutsitsa nthangala za zitsamba kumawonjezera phindu pazakudya ().

Chidule Tahini ndichofunikira kwambiri mu hummus, koma itha kugwiritsidwanso ntchito ngati kusambira kapena kufalikira. Ndiosavuta kupanga pogwiritsa ntchito nthangala za zitsamba zokha ndi mafuta.

Mfundo yofunika

Tahini ndi njira yokoma yowonjezeramo ma antioxidants amphamvu ndi mafuta athanzi ku zakudya zanu, komanso mavitamini ndi michere yambiri.

Ili ndi zida za antioxidant komanso zotsutsana ndi zotupa, ndipo maubwino ake azaumoyo atha kuphatikizira kuchepetsa zoopsa za matenda amtima komanso kuteteza thanzi laubongo.

Zimakhalanso zosavuta kupanga pakhomo pogwiritsa ntchito zinthu ziwiri zokha.

Ponseponse, tahini ndichosavuta, chopatsa thanzi, komanso chowonjezera kuwonjezera pa zakudya zanu.