Akwai wasu abubuwa da yawa da za su yi amfani da tsaba fiye da kawai don yin amfani da su akan hamburger bun-suna iya mallakan wasu amfani mai kyau na zuciya.
Kwayoyin Sesame suna fitowa daga sauti na Sesame ( Sesamum indicum ), wanda ke girma a wurare daban-daban na duniya, ciki har da Indiya da Afrika. Ana amfani da su a wasu kayan da aka samo a cikin kayan abinci na Asiya da Gabas ta Tsakiya.
Wadannan hatsi suna cike da abubuwan gina jiki, ciki har da sunadarai, manganese, bitamin E, fatsari mai ƙinƙara, da fiber.
Amfanin kiwon lafiya na kwayoyin sauti sun san shekaru da yawa, kuma an yi amfani da su a maganin gargajiya na kasar Sin da na Indiya don magance wasu yanayin kiwon lafiya, ciki har da cututtuka na fata, lalata, da kuma inganta lafiyar hakori. Kwayoyin Sesame, kazalika da irin abubuwan da ake samu a cikin nau'in, an kuma bincike su akan maganin ciwon sukari, wasu cututtukan zuciya, da kuma hawan jini. Wasu nazarin kuma ya nuna cewa cinye tsaba zai iya taimakawa wajen rage ƙananan cholesterol da matakan triglyceride, ma.
Za a iya Ƙara Tsaran Sesame Ƙananan Cholesterol?
Akwai wasu nazarin binciken da ke kallon sakamako na soname a kan matakan lipid, amma an hade sakamakon.
Yawancin waɗannan nazarin sun haɗa da mutanen da suka riga sun sami high cholesterol da / ko high triglyceride. Mutane ta amfani da tsaba da suka hada da satura don sarrafa su ba tare da amfani da lipids ba daga 25 zuwa 50 grams na tsaba saame - ko tsaba a cikin kasa cikin foda - yau da kullum har zuwa wata biyu.
Saboda sinadarin saitattun suna da kitsen mai, yawancin karatun sun maye gurbin calories kullum ana cinye su a cikin abincin tare da tsaba na saame maimakon ƙara su zuwa cin abinci na yau da kullum.
A wasu nazarin, tsaba na saame ne ba su da wata tasiri a tasirin cholesterol da matakan triglyceride. A wasu ƙananan nazarin, an nuna cewa cinye tsaba a kowace rana:
- Karancin LDL cholesterol tsakanin kashi 8 da kashi 16 cikin dari.
- Ya rage yawan nauyin ƙwayar cholesterol ta hanyar kimanin kashi 8 cikin dari.
A wasu daga cikin waɗannan nazarin, akwai tasiri mai kyau a kan HDL cholesterol da triglycerides amma wannan sakamako bai da muhimmanci.
Ta Yaya Hanyoyin Sesame Na Shafan Karan Cholesterol?
Kwayoyin Sesame suna dauke da sinadaran kirki da yawa wadanda aka nuna sun shafi tasirin cholesterol da matakan triglyceride a binciken, ciki har da:
- Kandamin: Nazarin ya nuna cewa wannan lignan na shuka zai iya taimakawa wajen cirewa daga cholesterol daga ƙananan hanji da ƙananan ƙwayar HMG CoA reductase, wanda ya hada da yin cholesterol cikin jiki. Ɗaya daga cikin binciken ya nuna cewa 3.6 MG na dabbobin da aka saukar da LDL ta hanyar kashi 16 cikin dari da kuma yawan nauyin cholesterol ta kashi 8 cikin dari bayan watanni biyu.
- Alpha-linoleic acid: Har ila yau aka sani da ALA, wannan da sauran omega-3 fats an nuna don taimakawa wajen ƙananan matakan triglyceride . Binciken da ake kallon cinye gurasar sauti 3.5 grams zuwa 4.5 grams a kowace rana har zuwa watanni biyu ya nuna alamun sakamako masu tasowa a rage ƙwayoyin triglycerides, LDL, da kuma yawan ƙwayoyin cholesterol, da kuma kara yawan matakai na HDL.
- Fiber mai sauƙi: Abinci a cikin fiber zafin jiki zai iya taimakawa wajen rage ƙwayar cutar LDL a cikin jini ta hanyar hana yaduwar cholesterol zuwa cikin jini.
Amfani da Hanyoyin Sesame don Sarrafa Kayan Cholesterol
Akwai ƙananan binciken da suka nuna goyon baya da suka nuna cewa tsaba na sauti suna iya rage matakan lipid. Duk da haka, akwai wasu nazarin da ke nuna cewa kwayoyin soname ba su da tasiri a kan lipids. Don haka, hukuncin nan har yanzu ana iya amfani da tsaba ne don taimakawa wajen rage ƙananan cholesterol ko triglyceride kuma ana bukatar ƙarin nazarin don kafa wannan haɗin.
Duk da sakamakon da aka haɗo, tsaba soname zai zama abincin da ya dace don hadawa da rage cin abinci na cholesterol domin sun kasance a cikin furotin, fiber, da fatsun lafiya, da kuma ƙananan sukari.
Akwai hanyoyi da yawa don hada wadannan tsaba da man su a cikin abincinku mai kyau, ciki har da:
- Samar da sesame tsaba a lokacin yin burodi daga cikin gurasar hatsinku da muffins.
- Tashi a cikin cokali daga cikin wadannan tsaba a saman salatin ku.
- Hadawa tsaba tare da granola, kwayoyi, da sauran tsaba a matsayin abun ciye-ciye.
- Yayyafa tsaba na soname a kan abin da kuka fi so.
- Yin amfani da man fetur diname a cikin abincinku, irin su abinci mai sauƙi.
Kodayake saran tsaba suna da tsayi a cikin masu lafiya mai kyau, har ila yau zasu iya zama high a cikin adadin kuzari, musamman ma idan kuna ci da yawa daga cikinsu. Don haka idan kana so ka hada da wannan dadi mai dadi a cikin rage cin abinci na cholesterol, tabbatar da cewa kana lura da yadda kake karawa da abincinka.
> Sources:
> Alipoor B, Haghighian MK, Sadat BE, et al. Hanyoyin sesame a kan lipid profile da kuma redox halin a cikin marasa lafiya hyperlipidemic. Int J Abincin Sci Nutri 2012; 63: 674-678.
> Haghighian MK, Alipoor B, Sadat BE et al. Effects na sesame iri supplementation a lipid profile kuma oxidative danniya biomarkers a marasa lafiya tare da gwiwa osteoarthritis. Sanarwar Lafiya ta 2014; 4: 90-97.
> Mirmiran P, Bahadoran Z, Golzarand et al. Ardeh (Sesamum indicum) zai iya inganta siginar triglycerides da kuma maganin atherogenic lipid a cikin irin 2 masu ciwon sukari: gwajin gwaji na asibiti. Arch Iran Med 2013; 16: 652-656.
> Tsarin Tsarin. (2014). Sesame [Monograph].