Elinye lamantongomane asetshenziswa kakhulu emhlabeni yimbewu yesesame, mhlawumbe ingahlaza noma yosiwe, kepha imvamisa iza ngamalungiselelo afana nama-hamburger buns, amakhekhe ama-Arab noma uhlobo lwamafutha.
ISesame icebe kakhulu futhi isinikeza izinzuzo ezinkulu ukuthi sifuna wazi. Kuyindlela enempilo kwamanye amantongomane, uma uthanda ukushintsha ukunambitheka, unganqikazi ukuzama isame.
Lezi zinhlamvu ezincane zihlinzeka ngamanani amakhulu wokudla okunomsoco, okuhumusha kube izinzuzo ezithuthukisa isimo sethu sempilo.. Sifuna ukukutshela ukuthi ungazithatha kanjani nokwazi ukuthi kufanelekile yini ukusetshenziswa ngesikhathi sokudla kwesisindo.
Izakhi zomsoco
Njengawo wonke amantongomane, inamafutha aphilile, ama-phytosterol, amavithamini namaminerali. Igama layo lesayensi lihambisana nelithi 'Sesamun indicum' futhi zincane kakhulu, ziyimbewu e-oval futhi ziyisicaba. Kunezinhlobo ezahlukahlukene kepha sikutshela izimfanelo zesame ezivamile.
- Umthombo wamavithamini A, E nalawo we-B complex: B1, B2, B3, B6, no-B9.
- Amaminerali: i-magnesium, i-phosphorus, i-calcium, i-iron, i-postasium, i-zinc, i-selenium, nethusi.
- Amafutha angagcotshisiwe ngaphezu kwakho konke, kepha futhi unakho amafutha agcwele kepha ngezinga elincane kakhulu.
- Tshala ama-phytosterol.
- Amaprotheni wemifino.
- Intambo
Ukwakhiwa ngama-gramu ayi-100 womkhiqizo
- Ukudla kwekhalori kwe- Amakhalori ayi-600
- 20 gr. amaprotheni.
- 58 gr. wamafutha angasetshenziswanga.
- 675 mg. i-calcium.
- 9 mg. yensimbi.
- 5 mg. zinc.
- I-Linoleic, i-oleic, i-palmitic, i-stearic, i-arachidonic, i-palmitoleic acid.
Izinzuzo zembewu yeSesame
Kuyaziwa nangokuthi isesame futhi ungasisebenzisa ukukuzuzisa ngale ndlela:
- Yehlisa amazinga amabi we-cholesterol. Lokhu kwenzeka ngenxa yokuqukethwe kwayo kwi-lecithin, i-fatty acid engasuthiswanga esiza ekunciphiseni nasekudilizeni amafutha abekwe ezindongeni zemithambo.
- Lezi zinhlamvu zisiza ukufaka isandla futhi thuthukisa umsebenzi wamathumbu.
- Yehlisa ubungozi bokuhlupheka izifo zenhliziyo.
- Amaprotheni yemifino afaka enye ye 8 ama-amino acid abalulekile, methionine, umthombo omuhle kakhulu wamaprotheni wemifino okufanele uqale ukwethula ekudleni kwakho.
- Ngenxa yegalelo layo elikhulu lensimbi kusivimbela ukuba sibe nakho i-anemia.
- I-calcium iqinisa amathambo ngenkathi el I-Magnesium inakekela izinzwa nemisipha.
- Ukusetshenziswa kwayo kuboniswa kulabo abahlupheka ama-hemorrhoids.
- USesame ungumlingani we welapha isibindi sethu futhi uvimbele i-migraine.
- Ngaphezu kwalokho, kunenzuzo ukuthuthukisa ukujikeleza kwegazi.
- Uma sithola uwoyela we-sesame ocindezelwe obandayo osezingeni eliphakeme, singayisebenzisa ngaphakathi nangaphandle. Ingasetshenziswa esikhumbeni ukukhulula izifo, gwema ukuguga ngaphambi kwesikhathi, ukuqeda noma ukufihla imigqa yokubonisa ubuso.
Ungayithatha kanjani imbewu yesame
Imbewu yeSesame ingatholakala ezitolo ngezindlela ezahlukahlukene noma imbewu ingaphekiwe, ithosiwe noma uwoyela. Sikuchazela ngezansi.
- Imbewu yesame eyosiwe: kuyindlela ejwayelekile kakhulu noma elula yokuyithola. Zitholakala eduze kwamantongomane.
- Ngesimo sesiphuzo sesame. Isiphuzo ongasenza kalula ekhaya. Ngama-gramu ayi-100 wezinhlamvu zesame, ngaphambilini afakwe emanzini amahora angu-6, shaya ngelitha lamanzi. Hlunga futhi ungeze uma uthanda i-stevia, isinamoni noma i-cardamom ukuze uyithinte ngokuhlukile. Uma sesenziwe, kufanele sigcinwe esiqandisini ukuze ukunambitheka kwaso kungonakali okungenani izinsuku ezintathu.
- Zingasuswa. Uma une-grinder yekhofi, gaya izikhathi eziningana uze uthole ukuthungwa okufiswayo. Gaya inani ozolisebenzisa ngaleso sikhathi ngoba uma wenza okuningi futhi ungalisebenzisi, lizokonakala. Ungabachoboza ngodaka olwenziwe ngokwabo.
- Amafutha eSesame. Amafutha anezinto ezinhle ezingasetshenziselwa ukupheka noma ukugqoka izitsha zethu kubanda. Ngaphezu kwalokho, uma sinamafutha wekhwalithi singayisebenzisa futhi ukwenza ngcono isimo sesikhumba sethu.
- Tahini noma tahin. Kuyinto yokunamathisela yesame eyenziwe ngalezi zinhlamvu zomhlaba, ingosa noma ibe yemvelo. Ingangezwa kokugqokwa kwesaladi, imifino noma kwenziwe amasoso ahlukile. Imvamisa isetshenziswa kakhulu ekudleni kwe-Arabhu, ingesinye sezithako ze- hummus noma bagabanoush.
Ngabe izinhlamvu zesame ziyancipha?
Singasho ukuthi imbewu yesame iyakhuluphalisa ngoba iyisithelo esomile, futhi njengoba sonke sazi, ziyi-caloric kakhulu. Kodwa-ke, lokhu akudingeki ukuthi kusho ukuthi bayasikhulisa. Kumele sicabangele inani esilisebenzisa njalo.
Kuthiwa zisiza zombili ekudleni kokunciphisa umzimba nasekudleni kokuthola isisindoKuzohlala kuncike ekusetshenzisweni kanye nenani esilisebenzisayo. Ungakhohlwa ukuthi kungukudla lokho kuletha amandla amaningi, ngakho-ke kunconywa ukuthi uyisebenzise ekuseni ukuze ube namandla amaningi.
Contraindication
Ukudla okuningi kungaba nemiphumela engemihle uma kuxhashazwa, lokhu kwenzeka ngalezi zinhlamvu ezincane. Kunconywa ukusetshenziswa okunempilo, kuthathe ngezikhathi ezithile ngoba kune-omega 3 no-6, ngakho-ke kufanele kudliwe ngamanani amancane.
Indlela enhle yokusebenzisa i-sesame ivela kumafutha ayo, kepha-ke, ezinye izindaba kufanele zinakwe:
- Uma ihlukunyezwa kungadala isifo sohudo.
- Umkhuhlane omkhulu.
- Ukuphazamiseka kwamathumbu.
- Ukungabekezelelani sesame.
- Kungadala ukungezwani komzimba kokunye ukudla okufana nama-kiwis, ama-pistachio, ama-hazelnuts, imbewu ye-poppy, amakinati noma amantongomane ama-macadamia.
Njengoba ukwazi ukubona, lezi zinhlamvu ezincane zesame zinenzuzo enkulu ukunakekela umzimba. Zingadliwa ngezindlela eziningi.
Futhi, Zitholakala ezitolo ezikhethekile noma ngisho nasezitolo ezinkulu zomakhelwane. Ukusetshenziswa kwayo bekukhula futhi nsuku zonke kunabalandeli abaningi, ikakhulukazi uwoyela we-sesame, ohlanganisa kahle kakhulu ukupheka izitsha ezikhethekile nezingavamile.
Ngokufanelekile, uqala ukukusebenzisa ngendlela elinganisiwe, ngoba ukusetshenziswa ngokweqile kungadala ukungaphatheki kahle Njengoba sibonile, ngakho-ke, sebenzisa imikhiqizo esezingeni eliphakeme ngaphandle kokuyisebenzisa kabi.