9 Fa'idodin Abin mamaki na Tahini

Wadatacce

• 1. Mai matukar gina jiki
• 2. Mai arziki a cikin antioxidants
• 3. Zai iya rage haɗarinka na wasu cututtuka
• 4. Zai iya samun abubuwan amfani da kwayar cuta
• 5. Yana dauke da sinadarai masu saurin kumburi
• 6. Zai iya ƙarfafa tsarin kulawa na tsakiya
• 7. Zai iya bayar da sakamako na maganin cutar kansa
• 8. Yana taimakawa kare aikin hanta da koda
• 9. Sauƙi don ƙarawa cikin abincinku
• Yadda akeyin tahini
• Sinadaran
• Kwatance
• Layin kasa

Tahini shine manna da aka yi da toasas, 'ya'yan itacen sesame. Yana da haske mai ɗanɗano.

An fi saninsa da sashi a cikin hummus amma ana amfani dashi ko'ina a yawancin jita-jita a duniya, musamman a cikin Rum da Asiya abinci.

Baya ga yadda ake amfani da abinci, tahini yana ba da fa'idodin kiwon lafiya da yawa.

Anan akwai fa'idodi 9 na tahini ga lafiya.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Mai matukar gina jiki

Tahini cike yake da ƙoshin lafiya, bitamin, da kuma ma'adanai. A zahiri, cokali 1 kawai (gram 15) yana bayar da sama da 10% na Darajar Kullum (DV) don wasu abubuwan gina jiki.

Cokali ɗaya (gram 15) na tahini ya ƙunshi waɗannan masu zuwa:

• Calories: 90 adadin kuzari
• Furotin: 3 gram
• Kitse: 8 gram
• Carbs: 3 gram
• Fiber: Gram 1
• Thiamine: 13% na DV
• Vitamin B6: 11% na DV
• Phosphorus: 11% na DV
• Harshen Manganese: 11% na DV

Tahini babban tushe ne na phosphorus da manganese, dukkansu suna taka muhimmiyar rawa a lafiyar ƙashi. Har ila yau, yana da yawan ƙwayoyin thiamine (bitamin B1) da bitamin B6, waɗanda ke da mahimmanci don samar da makamashi (,,).

Bugu da kari, kimanin kashi 50% na kitse a cikin tahini yana zuwa ne daga mayuka masu narkewar mai. Waɗannan suna da abubuwan kare kumburi kuma an haɗa su da raguwar haɗarin cutar na kullum (,,).

Takaitawa Tahini ya ƙunshi nau'ikan bitamin da ma'adanai. Har ila yau, yana da wadataccen ƙwayoyin ƙwayoyin ƙwayoyin cuta.

2. Mai arziki a cikin antioxidants

Tahini ya ƙunshi antioxidants da ake kira lignans, wanda ke taimakawa hana ƙarancin lalacewa kyauta a cikin jikin ku kuma yana iya rage haɗarin cutar ku (,,,).

Free radicals su ne mahadi marasa ƙarfi. Lokacin da suke cikin manya-manya a jikinka, zasu iya lalata kyallen takarda kuma su taimaka wa ci gaban cututtuka, kamar su ciwon sukari na 2, cututtukan zuciya, da wasu cututtukan daji (,).

Tahini yana da matukar girma a cikin lignan sesamin, wani mahadi wanda ya nuna alamar kwayar antioxidant a cikin wasu bututun gwaji da na dabba. Misali, yana iya rage haɗarin kamuwa da cutar kansa da kuma kare hanta daga lalacewar mummunan sakamako (,,).

Koyaya, ana buƙatar ƙarin bincike akan mutane don cikakken fahimtar waɗannan tasirin.

Takaitawa Tahini yana cike da antioxidants, gami da lignan sesamin. A karatun dabbobi, sesamin ya nuna fa'idodin kiwon lafiya da yawa. Duk da haka, ana buƙatar ƙarin bincike a cikin mutane.

3. Zai iya rage haɗarinka na wasu cututtuka

Amfani da ƙwayoyin sesame na iya rage haɗarin wasu yanayi, kamar su ciwon sukari na 2 da cututtukan zuciya. Yin haka na iya rage abubuwan haɗarinku na cututtukan zuciya, gami da haɓakar mai mai yawa da ta triglyceride ().

Studyaya daga cikin binciken da aka yi a cikin mutane 50 da ke fama da cutar osteoarthritis ta gwiwa ya gano cewa waɗanda suke cinye cokali 3 (gram 40) na ƙwayoyin sesame a kowace rana sun rage matakan ƙwayar cholesterol sosai, idan aka kwatanta da rukunin wuribo ().

Wani binciken na tsawon sati 6 a cikin mutane 41 masu dauke da ciwon sukari na 2 ya gano cewa wadanda suka maye gurbin wani bangare na karin kumallonsu da cokali 2 (gram 28) na tahini suna da matukar karancin matakan triglyceride, idan aka kwatanta da rukunin masu kula ().

Bugu da kari, abincin da ke cike da kitse mai hade da jiki yana da nasaba da raguwar kasadar kamuwa da ciwon sukari na 2 (,).

Takaitawa Kwayoyin Sesame na iya rage abubuwan haɗarin kamuwa da cututtukan zuciya da haɗarin kamuwa da ciwon sukari na 2.

4. Zai iya samun abubuwan amfani da kwayar cuta

Tahini da 'ya'yan itacen sesame na iya samun sinadarin antibacterial saboda tsananin antioxidants da suke dasu.

A zahiri, a wasu ƙasashen Turai ta Tsakiya da Gabas ta Tsakiya, ana amfani da man ridi a matsayin maganin gida don ciwon ƙafa da ke da alaƙa da ciwon sukari ().

A wani binciken da aka gudanar kan karfin kwayar cutar daga kwayar sesame, masu bincike sun gano cewa yana da tasiri a kan kashi 77% na kwayoyin kwayoyin da ke jure kwayoyin da aka gwada ().

Bugu da ƙari kuma, wani binciken da aka yi a cikin berayen ya lura cewa mai na sesame ya taimaka warkar da rauni. Masu bincike sun danganta wannan ga mai da antioxidants a cikin mai ().

Koyaya, wannan yanki ne mai tasowa na bincike, kuma ana buƙatar ƙarin nazarin ɗan adam.

Takaitawa An nuna man Sesame da sesame seed don nuna halayen antibacterial a cikin bututun gwaji da na dabba. Wadannan illolin an yi imanin cewa sun samo asali ne daga lafiyayyun ƙwayoyin cuta da kuma sinadarin antioxidants da suke ƙunshe dasu. Koyaya, ana buƙatar ƙarin bincike.

5. Yana dauke da sinadarai masu saurin kumburi

Wasu mahadi a cikin tahini suna da matukar ƙyamar kumburi.

Kodayake kumburi na ɗan gajeren lokaci shine amsar lafiya da ta al'ada ga rauni, ƙonewa na yau da kullun na iya lalata lafiyar ku (,,,).

Nazarin dabba ya gano cewa sesamin da sauran antioxidants na sesame na iya sauƙaƙe kumburi da zafi mai alaƙa da rauni, cututtukan huhu, da cututtukan zuciya na rheumatoid (,,,).

Sesamin an kuma yi karatun sa a cikin dabbobi a matsayin magani mai saurin maganin asma, yanayin da ke dauke da kumburin iska ().

Yana da mahimmanci a tuna cewa yawancin wannan binciken an gudanar da su ne a cikin dabbobi ta hanyar amfani da antioxidants mai ɗorewa es- ba tahini kanta ba.

Tahini ya ƙunshi waɗannan magungunan antioxidants masu ƙarfi, amma a cikin ƙarami kaɗan. Bugu da kari, ana bukatar karin bincike don fahimtar yadda kwayar sesame ke shafar kumburi a cikin mutane.

Takaitawa Tahini ya ƙunshi antioxidants na anti-inflammatory. Koyaya, ana buƙatar ƙarin bincike don fahimtar tasirin kwayayen sesame akan kumburi a cikin mutane.

6. Zai iya ƙarfafa tsarin kulawa na tsakiya

Tahini ya ƙunshi mahaɗan wanda zai iya inganta lafiyar kwakwalwa da rage haɗarin kamuwa da cututtukan neurodegenerative kamar ƙwaƙwalwa.

A cikin karatun tube-tube, an nuna abubuwan da aka gyara daga kwaya domin kare kwakwalwar dan adam da kwayoyin jijiyoyin daga lalacewar cutarwa ta kyauta (,).

Antioxidants na Sesame zasu iya tsallake shingen ƙwaƙwalwar jini, ma'ana zasu iya barin jinin ku kuma kai tsaye ya shafi kwakwalwar ku da tsarin kulawa na tsakiya (,).

Wani nazarin dabba ya nuna cewa antioxidants na sesame na iya taimakawa wajen hana samuwar alamun amyloid a cikin kwakwalwa, wanda ke halayyar cutar Alzheimer ().

Bugu da ƙari, nazarin bera ya gano cewa antioxidants masu ƙwayar sesame suna rage tasirin cutar mai guba na aluminium a cikin kwakwalwa ().

Koyaya, wannan bincike ne na farko akan antioxidants masu rarrafe - ba cikakkun tsaba ko tahini ba. Ana buƙatar ƙarin bincike a cikin mutane kafin a yanke shawara.

Takaitawa Kwayoyin Sesame da tahini suna dauke da mahadi wanda na iya inganta lafiyar kwakwalwa da kare kwayoyin jijiyoyi, a cewar gwajin-kwaya da binciken dabbobi. Ana buƙatar ƙarin bincike a cikin mutane kan tasirin tahini ga lafiyar kwakwalwa.

7. Zai iya bayar da sakamako na maganin cutar kansa

Ana kuma binciken ƙwayoyin Sesame saboda tasirin da suke da shi na magance cutar kansa.

Wasu karatuttukan-gwajin da aka gwada sun nuna cewa antioxidant na sesame na inganta mutuwar hanji, huhu, hanta, da ƙwayoyin kansar nono (,,,).

Sesamin da sesamol - manyan antioxidants biyun a cikin kwayayen sesame - an yi nazari mai yawa game da yiwuwar cutar kansa (,).

Dukansu na iya inganta mutuwar kwayar cutar kansa kuma suna rage saurin ci gaban tumo. Bugu da ƙari, ana tunanin su kare jikinku daga lalacewa kyauta, wanda zai iya rage haɗarin cutar kansa (,).

Kodayake bututun gwajin da ake da shi da kuma binciken dabba yana da bege, ana buƙatar ƙarin karatu a cikin mutane.

Takaitawa Tahini ya ƙunshi mahaɗan waɗanda na iya samun abubuwan maganin kansa. Koyaya, ana buƙatar ƙarin bincike a cikin mutane.

8. Yana taimakawa kare aikin hanta da koda

Tahini ya ƙunshi mahaɗan waɗanda zasu iya taimakawa kare hanta da koda daga lalacewa. Wadannan gabobi sune alhakin cire gubobi da sharar daga jikinka ().

Studyaya daga cikin binciken da aka yi a cikin mutane 46 da ke da ciwon sukari na 2 ya gano cewa waɗanda suka ci man sesame na tsawon kwanaki 90 sun inganta aikin koda da na hanta, idan aka kwatanta da ƙungiyar kulawa ().

Bugu da kari, wani gwajin-bututun gwajin da aka yi ya gano cewa kwayar sesame ta cire kwayoyin hanta bera daga wani karfe mai guba da ake kira vanadium ().

Abin da ya fi haka, wani binciken bera ya gano cewa cin kwayar sesame ya inganta aikin hanta mafi kyau. Ya ƙara ƙona mai da kuma rage samar da mai a cikin hanta, ta haka yana iya rage haɗarin cutar hanta mai ƙima (,).

Duk da yake tahini yana samarda wasu daga cikin waɗannan mahaɗan masu fa'ida, yana ƙunshe da ƙarami kaɗan fiye da waɗanda ake samu a cikin ƙwayar albarkatun sesame da mai da aka yi amfani da su a waɗannan karatun.

Takaitawa Kwayoyin Sesame suna dauke da mahadi wanda zai iya kare hanta da koda daga lalacewa. Koyaya, ana buƙatar ƙarin bincike don cikakken fahimtar waɗannan tasirin.

9. Sauƙi don ƙarawa cikin abincinku

Tahini yana da sauƙin ƙarawa zuwa abincinku. Kuna iya siyan sa ta kan layi da mafi yawan shagunan kayan abinci.

Sanannen sananne ne a matsayin kayan haɗi a cikin hummus, amma kuma yana da kyakkyawar bazawa shi kaɗai yada ko tsoma burodin pita, nama, da kayan lambu. Hakanan zaka iya kara shi zuwa dips, kayan salatin, da kayan gasa.

Yadda akeyin tahini

Sinadaran

Yin tahini mai sauki ne. Kuna buƙatar kawai abubuwan da ke gaba:

• Kofuna 2 (gram 284) na 'ya'yan itacen sesame
• 1-2 cokali na mai ɗanɗanar ɗanɗano mai sauƙi, kamar avocado ko man zaitun

Kwatance

1. A cikin babban tukunyar busasshen tukunya, toya kwayayen sesame a kan wuta mai zafi har sai sun zama zinariya da kamshi. Cire daga wuta kuma bari sanyi.
2. A cikin injin sarrafa abinci, niƙa kwayar sesame. Sannu a hankali a diga cikin mai har sai manna ya kai matsayin da kake so.

Shawarwarin sun banbanta tsawon lokacin da zaka iya ci gaba da sabon tahini, amma yawancin yanar gizo suna da'awar za'a iya adana shi a cikin firji cikin aminci har tsawon wata ɗaya. Man na halitta a ciki na iya rarrabewa yayin adanawa, amma ana iya gyara wannan a saukake ta hanyar motsa tahini kafin amfani da shi.

Raw tahini shima zaɓi ne. Don yin shi, ƙetare mataki na farko na girke-girke. Koyaya, wasu bincike sun nuna cewa toasting seed na kara amfanin su na gina jiki ().

Takaitawa Tahini babban mahimmin abu ne a cikin hummus, amma kuma ana iya amfani dashi da kanta azaman tsomawa ko yaɗuwa. Abu ne mai sauqi a yi amfani da 'ya'yan itacen sel mai laushi da mai kawai.

Layin kasa

Tahini hanya ce mai daɗi don ƙara ƙwayoyin antioxidants da ƙoshin lafiya ga abincinku, da yawancin bitamin da ma'adanai.

Yana da abubuwan antioxidant da anti-inflammatory, kuma fa'idodin lafiyarsa na iya haɗawa da rage haɗarin cututtukan zuciya da kare lafiyar kwakwalwa.

Har ila yau, yana da sauƙin yin gida ta amfani da abubuwa biyu kawai.

Gabaɗaya, tahini ƙari ne mai sauƙi, mai lafiya, kuma mai ɗanɗano ga abincinku.