Ho na le lintho tse ling tse ngata bakeng sa peo ea sesame ho e-na le ho sebetsa feela ka ho fafatsa hamburger ea hao-ba ka ba le melemo e meng ea bophelo bo botle.
Semela ea Sesame e tsoa semela sa sesame ( Sesamum indicum ), e hōlileng likarolong tse sa tšoaneng tsa lefats'e, ho akarelletsa India le Afrika. Hangata li sebelisoa lijong tse itseng tse fumanoang Lijong tsa Asia le Bochabela bo Hare.
Limela tsena li na le limatlafatsi tse ngata, ho kenyeletsa liprotheine, manganese, vithamine E, mafura a saaturated le fiber.
Melemo ea bophelo bo botle ba peo ea sesame e 'nile ea tsejoa ka makholo a lilemo,' me e 'nile ea sebelisoa meriana ea Machaena le ea Maindia ho phekola maemo a itseng a bophelo, ho akarelletsa le mafu a letlalo, ho beola le ho khothalletsa bophelo bo botle ba meno. Semela sa Sesame, hammoho le mefuta e le 'ngoe e fumanoang peō, e boetse e ithutile ho phekola lefu la tsoekere, maloetse a mang a mafu a mabe, le khatello e phahameng ea mali. Liphuputso tse ling li boetse li fana ka maikutlo a hore peo ea seseame e jang e ka khona ho fokotsa maemo a k'holeseterole le triglyceride, hape.
Na ho ka Eketsa Cholesterol e Ntle?
Ho bile le liphuputso tse 'maloa tse shebileng phello ea dipeo tsa sesame lihlopheng tsa lipid, empa liphetho li tsoakane.
Boholo ba lithuto tsena li kenyeletsa batho ba seng ba ntse ba e-na le k'holeseterole e phahameng le / kapa maemong a phahameng a triglyceride. Batho ba sebelisang limela tsa seseame ho laola lipids tsa bona tse jang kae kapa kae ho tloha ho 25 ho isa ho 50 dikgerama tsa peo ea sesame - kapa peō e fetoha phofo - letsatsi le leng le le leng likhoeli tse peli.
Hobane peo ea sesame e mafura haholo, liphuputso tse ngata li nkile lik'hilojule tse tloaelehileng ha li ja le limela tsa sesame ho e-na le ho li eketsa lijong tsa tsona tsa letsatsi le letsatsi.
Liphuputsong tse ling, peo ea sesame ha ea ka ea bonahala e e-na le phello e kholo k'honeng ea k'holeseterole le ea triglyceride. Liphuputsong tse ling tse 'maloa, ho ile ha bontšoa hore ho ja limela tsa sesame letsatsi le leng le le leng:
- Ho theoha cholesterol ea LDL pakeng tsa 8 lekholong le karolo ea 16 lekholong.
- Ho fokotsa bokahole ba k'holeseterole ka karolelano ea hoo e ka bang karolo ea 8 lekholong.
Ho tse ling tsa lithuto tsena, ho bile le phello e fokolang haholo k'holong ea cholesterol ea HDL le triglycerides empa phello ena e ne e se ea bohlokoa.
Mefuta ea Sesame e Etsa Joang Mokokotlong oa Hao?
Semela ea Sesame e na le lisebelisoa tse ngata tse phetseng hantle tse bontšitsoeng ho ama li-cholesterol le li-triglyceride maemong a lithuto, ho akarelletsa:
- Sesamin: Liphuputso li bontšitse hore semela sena lignan se ka thusa ho thibela ho tšeloa ha k'holeseterole ho tloha maleng a manyenyane le ho etsa lintho tse tlase tsa enzyme ea HMG CoA reductase, e amehang ho etsa k'holeseterole 'meleng. Phuputso e 'ngoe e bontšitse hore 3.6 mg ea sesamin e theohile LDL ka liphesente tse 16 le likhasele tsa k'holeseterole ka 8 lekholong ka mor'a likhoeli tse peli.
- Alpha-linoleic acid: E boetse e tsejoa e le ALA, 'me oli ena le omega-3 e ' nile ea bontšoa ho thusa ho fokotsa maemo a triglyceride . Liphuputso tse shebelang ho ja ligrama tse 3.5 ho 4.5 dikgerama ea oli ea sesame ka letsatsi ho fihlela likhoeli tse peli li bontšitse liphello tse tšepisang ho fokotsa li-triglycerides, LDL le lichelete tsa k'holeseterole ka kakaretso, le ho eketsa likhahla tsa HDL tse nyenyane.
- Fiber e nang le mocheso : Lijo tse ngata tse sesebelitsoeng li ka thusa ho kokobetsa li-cholesterol LDL maling ka ho thibela ho tšeloa ha k'holeseterole maling.
Ho sebelisa Sesame Peo ea ho Laola Cholesterol ea Hao
Ho na le lithuto tse 'maloa tse tšepisang tse bontšitseng hore peo ea sesame e ka fokotsa maemo a lipid. Leha ho le joalo, ho na le lithuto tse ling tse bontšang hore peo ea sesame ha e na tšusumetso e khōlō lipids tsa hau. Ka hona, qeto e ntse e le ea hore na peo ea sesame kapa che e ka sebelisoa ho thusa ho fokotsa maemo a phahameng a k'holeseterole kapa a triglyceride le lithuto tse ling tse hlokahalang ho theha khokahano ena.
Ho sa tsotellehe liphello tse fapaneng, peo ea sesame e ne e tla ba lijo tse ntle tse kenyelletsang lijo tsa k'holeseterole tse fokotsang lijo hobane li na le liprotheine, li-fiber, le mafura a nang le bophelo bo botle, le tse fokolang ka tsoekere.
Ho na le litsela tse ngata tsa ho kenyelletsa lipeo tsena le oli ea tsona lijong tsa hau tse nepahetseng, ho akarelletsa:
- Ho kenyelletsa dipeo tsa sesame ha u ntse u pheha tse ling tsa lijo tsa hau tsa lijo-thollo le li-muffin.
- Tossing ka spoonful ea peo ena ka holim'a salate ea hau.
- Ho kopanya peo ea hau ea sesame le granola, linate le lipeo tse ling e le sejo se monate.
- Ho fafatsa lipeo tsa sesame holimo ho li-entrees tseo u li ratang haholo.
- Ho sebelisa oli ea sesame ha u pheha, joalo ka lijo tse bonolo.
Le hoja peo ea seseame e phahame ka mafura a phetseng hantle, e ka boela ea e-ba lik'hilojule tse phahameng, haholo-holo haeba u ja boholo ba tsona. Kahoo haeba o ka rata ho kenyelletsa peō ena e monate ka lijo tsa hau tse fokolang tsa k'holeseterole, etsa bonnete ba hore u boloka tlaleho ea hore na u eketsa lijo life.
> Mehloli:
> Mohlalosi oa B, Haghighian MK, Sadat BE, et al. Phello ea peo ea sesame ka boemo ba lipilisi le boemo ba redox ho bakuli ba hyperlipidemic. Int J Food Sci Nutri 2012; 63: 674-678.
> Haghighian MK, Alipoor B, Sadat BE le al. Liphello tsa seseame peele ea supplementation ka boemo ba lipilisi le likokoana-hloko tsa khatello ea lik'hemik'hale ho bakuli ba nang le lefu la masapo. Tlhahiso ea Bophelo bo Botle Bophelo 2014; 4: 90-97.
> Mirmiran P, Bahadoran Z, Golzarand le al. Ardeh (Sesamum indicum) e ka ntlafatsa serum triglycerides le likarolo tsa lipilisi tse sa lumellaneng le mofuta oa 2 diabetics: teko ea lik'hemik'hale. Arch Iran Med 2013; 16: 652-656.
> Tloaelo ea tlhaho. (2014). Sesame [Monograph].