Pali zambiri ku mbewu za shuga kusiyana ndi kungosakaniza pa hamburger bun-iwo akhoza kukhala ndi moyo wathanzi.
Mbeu za Sesame zimachokera ku zomera za Sesame ( Sesamum indicum ), zomwe zimakula m'madera osiyanasiyana padziko lapansi, kuphatikizapo India ndi Africa. Amagwiritsidwa ntchito mobwerezabwereza ku zakudya zina zomwe zimapezeka ku Asia ndi Middle East.
Nthangazi ndizowonjezera zakudya zambiri, kuphatikizapo mapuloteni, manganese, vitamini E, mafuta osatulutsidwa, ndi ma fiber.
Thandizo la thanzi la shuga lakhala likudziwika kwa zaka mazana ambiri, ndipo akhala akugwiritsidwa ntchito pa mankhwala achi China ndi Indian kuti athetse matenda ena, kuphatikizapo matenda a khungu, kumeta, ndi kulimbikitsa thanzi la mano. Mbeu za Sesame, komanso zothandizira zomwe zimapezeka m'mbewuyi, zaphunzitsidwa pochiza matenda a shuga, matenda ena a m'mimba, ndi kuthamanga kwa magazi. Kafukufuku wina akuwonetsanso kuti kuwononga mbewu za shuga kungathandize kuchepetsa makilogalamu anu a cholesterol ndi triglyceride.
Mungathe Kuwonjezera Mbewu za Cholesterol Zambiri za Sesame?
Pakhala pali maphunziro angapo omwe akuyang'ana zotsatira za mbewu za sitsame pamagulu a lipid, koma zotsatira zasokonezedwa.
Ambiri mwa maphunzirowa anaphatikizapo anthu omwe kale anali ndi cholesterol komanso / kapena high triglyceride. Anthu akugwiritsa ntchito mbeu za sitsamayi kuti aziwongolera ma lipids omwe amadya paliponse 25 mpaka 50 magalamu a mbewu za sesame - kapena mbeu zimakhala ufa - tsiku lililonse kwa miyezi iwiri.
Chifukwa mbewu za sitsamba zili ndi mafuta ambiri, maphunziro ambiri amalowa m'malo mwa zakudya zomwe zimadyetsedwa mu zakudya ndi mbewu za sesame mmalo mwa kuwonjezera pa chakudya chawo cha tsiku ndi tsiku.
Muzofufuza zina, mbewu za sitsamayo sizinawoneke kuti zimakhudza kwambiri mafuta a cholesterol ndi triglyceride. Mu maphunziro ena owerengeka, adawonetsedwa kuti kudyetsa mbewu za shuga tsiku ndi tsiku:
- Kutsegula kwa LDL cholesterol pakati pa 8 peresenti ndi 16 peresenti.
- Kuchepetsa maola onse a kolesteroloni pafupifupi pafupifupi 8 peresenti.
Zina mwa maphunzirowa, zinawathandiza kwambiri pa HDL cholesterol ndi triglycerides koma zotsatirazi sizinali zofunikira.
Mbewu za Sesame Zimakhudza Bwanji Cholesterol?
Mbeu za Sesame zili ndi zowonjezera zowonongeka zomwe zasonyezedwa kuti zimakhudza mitsempha ya cholesterol ndi triglyceride mu maphunziro, kuphatikizapo:
- Sesamin: Kafukufuku wasonyeza kuti chomera chotchedwa lignan chingathandize kuchepetsa kutsekemera kwa kolesteroloni kuchokera m'mimba mwachinyamatayo komanso kuchepetsa thupi la HMG CoA reductase, lomwe limaphatikizapo kupanga cholesterol mu thupi. Kafukufuku wina adawonetsa kuti 3.6 mg ya sesamin yotaya LDL ndi 16 peresenti ndi mafuta okwanira m'thupi mwa 8 peresenti pambuyo pa miyezi iwiri.
- Alpha-linoleic acid: Amatchedwanso ALA, mafutawa ndi ena omega-3 omwe awonetsedwa kuti athandizire kuchepetsa zigawo za triglyceride . Maphunziro akuyang'ana kudya magalamu 3.5 magalamu 4.5 a mafuta a sesame patsiku kwa miyezi iŵiri asonyeza zotsatira zowonjezereka pofuna kuchepetsa triglycerides, LDL, komanso kuchuluka kwa mafuta m'thupi komanso kuwonjezeka kwa HDL.
- Mafuta a m'madzi : Zakudya zowonjezera zowonjezera zimathandiza kuchepa mitsempha ya LDL m'magazi poletsa kutsegula kwa kolesterolo m'magazi.
Gwiritsani ntchito mbeu za Sesame kuti muziletsa cholesterol yanu
Pali maphunziro angapo olonjeza omwe asonyeza kuti mbeu za shuga zimatha kuchepetsa chiwerengero cha mankhwala. Komabe, palinso maphunziro ena omwe amasonyeza kuti mbeu za sitsamba sizikukhudza kwambiri lipids. Choncho, chigamulochi chikugwiritsabe ntchito ngati mbewu za sitsame zingagwiritsidwe ntchito kuti zithetse kuchepa kwa cholesterol kapena ma triglyceride ndi maphunziro ena omwe akufunika kuti mukhazikitse chingwe ichi.
Ngakhale zotsatizana zotsatizana, mbewu za shuga zikanakhala chakudya chabwino chophatikizapo zakudya zotsika kwa mafuta m'thupi chifukwa zimakhala ndi mapuloteni, mavitamini, ndi mafuta abwino, komanso otsika shuga.
Pali njira zambiri zobweretsera mbewuzi ndi mafuta awo mu zakudya zanu zabwino, kuphatikizapo:
- Kuphatikizapo mbeu za shuga pamene mukuphika mikate yanu yonse yambewu ndi muffin.
- Kuthamanga mu supuni ya mbewu izi pamwamba pa saladi yanu.
- Kusakaniza mbeu zanu za sitsamamu ndi granola, mtedza, ndi mbewu zina monga chotupitsa.
- Kusakaniza mbeu za seame pamwamba pazinthu zomwe mumazikonda kwambiri.
- Kugwiritsa ntchito mafuta a sesame mu kuphika kwanu, monga zakudya zopepuka sauteing.
Ngakhale mbeu za sitsamba zili ndi mafuta abwino, zikhoza kukhala zazikulu, makamaka ngati mutadya zambiri. Kotero ngati mukufuna kuti mukhale ndi zakudya zokoma mu cholesterol-kuchepetsa zakudya, onetsetsani kuti mukuwona momwe mumagwiritsira ntchito zakudya zanu.
> Zotsatira:
> Wopanda B, Haghighian MK, Sadat BE, et al. Zotsatira za mbeu ya sitsamizi pazomwe zimakhudzidwa ndi chidziwitso komanso chikhalidwe cha redox mu odwala matenda oopsa. Int J Chakudya Sci Nutri 2012; 63: 674-678.
> Haghighian MK, Alipoor B, Sadat BE et al. Zotsatira za mchere wa sitsamizi pazomwe zimayambitsa matendawa komanso zowonongeka kwa odwala omwe ali ndi mafupa a m'magazi. Thandizo la Health Health 2014; 4: 90-97.
> Mirmiran P, Bahadoran Z, Golzarand ndi al. Ardeh (Sesamum indicum) ikhoza kupangitsa serum triglycerides ndi atherogenic lipid magadi mu mtundu wa anthu odwala matenda a shuga 2. Arch Iran Med 2013; 16: 652-656.
> Zachilengedwe Zachilengedwe. (2014). Sesame [Monograph].