Enye yamandongomane atyiwa kakhulu emhlabeni yimbewu yesesame, mhlawumbi ingekrwada okanye irostiwe, kodwa zihlala zifika kumalungiselelo afana neebhamburger buns, iikeyiki zaseArabhu okanye ioyile.
I-Sesame ityebe kakhulu kwaye isibonelela ngezibonelelo ezinkulu esifuna ukuba uyazi. Yindlela esempilweni kwamanye amandongomane, ukuba ufuna ukutshintsha incasa, ungathandabuzi ukuzama isame.
Ezi mbewu zincinci zibonelela ngexabiso lesondlo, eliguqula izibonelelo eziphucula imeko yethu yempilo.. Sifuna ukukuxelela ukuba ungazithatha njani kunye nokwazi ukuba kufanelekile ukutyiwa ngexesha lokunciphisa umzimba.
Iipropathi zesondlo
Njengawo onke amandongomane, inamafutha asempilweni, ii-phytosterol, iivithamini kunye neeminerali. Igama layo lenzululwazi liyahambelana nelika 'Sesamun indicum' kwaye zincinci kakhulu, zimbhoxo kwaye zimbala. Kukho iintlobo ezahlukeneyo kodwa sixelela iimpawu zesame eziqhelekileyo.
- Umthombo weevithamini A, E kunye nezo ze-B complex: B1, B2, B3, B6, kunye B9.
- Amaminerali: i-magnesium, i-phosphorus, i-calcium, isinyithi, i-postasium, i-zinc, i-selenium kunye nobhedu.
- Amafutha angaqinisekiswanga ngaphezulu kwayo yonke le nto, kodwa ikwanayo Amafutha agcwalisiweyo kodwa ukuya kwinqanaba elincinci kakhulu.
- Izityalo ze-phytosterol.
- Iiproteni zemifuno.
- Ifayibha
Ubume 100 grams imveliso
- Ukutya kwekhalori Iikhalori ezingama-600.
- 20 gr. protein.
- 58 gr. yamafutha angafakwanga.
- 675 mg. calcium.
- 9 mg. yentsimbi.
- 5 mg. zinc.
- I-Linoleic, i-oleic, i-palmitic, i-stearic, i-arachidonic, i-palmitoleic acid.
Imbewu yeSesame izibonelelo
Kukwaziwa nangokuthi sisame kwaye ungayisebenzisa ukuze uzuze ngale ndlela:
- Iyanciphisa amanqanaba amabi e-cholesterol. Oku kwenzeka ngenxa yomxholo wayo kwi-lecithin, i-asidi ye-fatty engafakwanga enceda ekunciphiseni nasekudilizeni amafutha abekwe kwiindonga zemithambo.
- Ezi mbewu zincedisa kwaye phucula i Umsebenzi wamathumbu.
- Yehlisa umngcipheko wokubandezeleka izifo zentliziyo.
- Imifuno yemifuno ebandakanya enye yeefayile ze- 8 iiamino acid ezifanelekileyo, methionine, umthombo ogqwesileyo weprotheni yemifuno ekufuneka uyiqale yazisa kwisondlo sakho.
- Ndiyabulela kwigalelo layo elikhulu lentsimbi elisithintelayo ekubeni nalo ianemia.
- I-calcium yomeleza amathambo ngelixa el I-Magnesium inyamekela imithambo-luvo kunye nezihlunu.
- Ukusetyenziswa kwayo kubonisiwe kwabo banengxaki Iimpawu.
- I-Sesame liqabane layo phatha isibindi sethu kwaye unqande i-migraine.
- Ukongeza, kuyanceda ukuphucula ukujikeleza kwegazi.
- Ukuba sifumana ioyile yesesame ecinezelweyo esemgangathweni ophezulu, singayisebenzisa ngaphakathi nangaphandle. Ingasetyenziselwa ulusu ukunciphisa izifo, thintela ukuguga ngaphambi kwexesha, Ukuphelisa okanye ukufihla imigca yokubonisa ubuso.
Uyithatha njani imbewu yeesame
Imbewu yeSesame inokufumaneka kwiivenkile ngeendlela ezahlukeneyo nokuba inembewu eluhlaza, eyosiweyo, okanye ioyile. Siza kukuchazela apha ngezantsi.
- Imbewu yesame ebosiweyo: Yeyona ndlela iqhelekileyo okanye elula yokuzifumana. Zibekwe ecaleni kwamandongomane.
- Ngohlobo lwesiselo seesame. Sisiselo onokwenza ngokulula ekhaya. Ngeigremu ezili-100 zembewu yesesame, ebifakwe ngaphambili emanzini iiyure ezi-6, ibethwe ilitha yamanzi. Gcina kwaye ungeze ukuba uyayithanda i-stevia, isinamoni okanye i-cardamom ukuyinika into ekhethekileyo. Xa sele yenziwe, kufuneka igcinwe kwifriji ukuze incasa yayo ingonakali ubuncinci iintsuku ezintathu.
- Banokuthatyathwa baphantsi. Ukuba une-grinder yekofu, gaya amatyeli aliqela de ufumane ubunjani obunqwenelekayo. Sila isixa oza kusisebenzisa ngelo xesha kuba ukuba wenze okuninzi kwaye awusidli, siya konakala. Ungabatyumza ngodaka olwenziwe ekhaya.
- Ioli yeSesame. Ioyile eneempawu ezintle ezinokusetyenziselwa ukupheka okanye ukunxiba izitya zethu kubanda. Ukongeza, ukuba sineoyile esemgangathweni singayisebenzisa ukuphucula imeko yolusu lwethu.
- Tahini okanye tahin. Yisameya enziwe ngale mbewu yembewu, zinokugcadiswa okanye zendalo. Inokongezwa kwisaladi yokunxiba, imifuno okanye wenze iisosi ezahlukeneyo. Ihlala isetyenziswa kakhulu kukutya kweArabhu, yenye yezithako ze hummus okanye bagabanoush.
Ngaba imbewu yeesame iyatyeba?
Singathi imbewu yeesame iyatyeba kuba sisiqhamo esomileyo, kwaye njengoko sonke sisazi, Zikhalori kakhulu. Nangona kunjalo, oku akuthethi ukuba bayasityebisa. Kufuneka siyiqwalasele imali esiyisebenzisayo ngalo lonke ixesha.
Kuyatshiwo ukuba ziyanceda ekutyeni okunciphisa umzimba kunye nakwizidlo zokufumana ubunzima, iya kuhlala ixhomekeka ekusebenziseni nakwisixa esisisebenzisayo. Ungalibali ukuba kukutya oku izisa amandla amaninzi, Kucetyiswa ukuba uyisebenzise kusasa ukuze ube namandla angaphezulu.
Unxibelelwano
Ukutya okuninzi kunokuba neziphumo ebezingalindelekanga ukuba ziyaxhatshazwa, oku kwenzeka kwezi mbewu zincinci. Ukusetyenziswa okunempilo kuyacetyiswa, yithathe manqaphanqapha kuba ine-omega 3 kunye ne-6, ke kufuneka ityiwe izixa ezincinci.
Indlela elungileyo yokusebenzisa isame ivela kwioyile yayo, nangona kunjalo, eminye imiba kufuneka ithathelwe ingqalelo:
- Ukuba uyaxhatshazwa kunokubangela urhudo.
- Umkhuhlane ophezulu.
- Iingxaki zesisu.
- Ukunganyamezelani kwi isesame.
- Ingakhokelela kwizigulo Kokunye ukutya okufana ne-kiwis, iipistachios, iihazelnuts, iimbewu zepoppy, amandongomane okanye amandongomane emacadamia.
Njengoko sele ubonile, ezi mbewu zincinci zincinci ziluncedo kakhulu ekunyamekeleni umzimba. Zingasetyenziswa ngeendlela ezininzi.
Kwakhona, Zifumaneka kwiivenkile ezizodwa okanye nakwiivenkile ezinkulu. Ukusetyenziswa kwayo kuye kwanda kwaye yonke imihla inabalandeli abaninzi, ngakumbi ioyile yesesame, edibanisa kakhulu ukupheka izitya ezikhethekileyo nezingaqhelekanga.
Ngokufanelekileyo, uqala ukuyisebenzisa ngendlela elinganisiweyo, kuba Ukusetyenziswa kakhulu kunokubangela ukungathandeki Njengoko sele sibonile, ke, zisebenzisa iimveliso ezisemgangathweni ngaphandle kokuzisebenzisa gwenxa.