Sesame, whose scientific name is "Sesamum indicum", also known as flax and fat hemp, belongs to Sesamum of the family Linaceae. Traditional Chinese medicine believes that it is sweet, flat and non-toxic, and has the effects of nourishing essence and blood, moistening dryness and smoothing intestines. Sesame can be divided into black and white by color. It is recorded in Compendium of Materia Medica that white people win flax to extract oil, while black people feed on it. This shows that eating black sesame seeds is more convenient than eating white sesame seeds.
From the perspective of modern nutrition, black sesame has many nutritional values. Chen Zhaorong, a hospital nutritionist, said that black sesame is rich in antioxidant components. According to the food ingredient database of Taiwan Province Province of Taiwan Province Province (version 20 16 N5), every100g of black sesame contains about 2.42mg of vitamin E, 0.3mg of iron/kloc-0, 5.4mg of zinc and 0.5g of sesamin, which can reduce the damage of free radicals to cells. In addition, every100g of black sesame contains1479mg of calcium, which is also an excellent dietary choice for calcium supplementation and osteoporosis prevention.
Basic introduction of black sesame
Source This product is the mature seed of flax.
Sex is sweet and plain.
Meridian enters lung, spleen, liver and kidney.
Functions are mainly used for moistening dryness, smoothing intestines and nourishing liver and kidney. It can be used for fluid deficiency, blood dryness, constipation, physical weakness after illness, dizziness, fatigue and other symptoms.
Usage and dosage: one or two tablets of San Qian, broken and decocted in water; Or stir-frying and grinding, and mixing with boiled water or honey; Can also be fried and ground into pills to swallow.
Remarks are used for exhaustion of body fluids, blood dryness and constipation, and can be used alone or in combination with walnut kernel and honey. For symptoms such as weakness and dizziness after illness, it can be used equally with Ligustrum lucidum and Mulberry. In addition, sesame oil can be used as ointment base, which is especially necessary when frying plaster.
Five Functions of Black Sesame
1. vitamin e: it is a fat-soluble antioxidant vitamin, which can prevent the fat on the cell membrane from being oxidized, protect cells from free radical damage, and inhibit low-density cholesterol in blood from being oxidized and attached to the blood vessel wall, resulting in blood vessel blockage.
2. Iron: It can assist the decomposition of antioxidant enzymes and eliminate peroxides produced by metabolism.
3. Zinc: Zinc is one of the components of antioxidant enzymes, which can help the body to resist oxidation and reduce the damage of free radicals to cells.
4. Sesamin: Sesamin is sent from the blood to the liver and metabolized into an antioxidant, which can inhibit lipid peroxidation and prevent damage caused by excessive oxidation of free radicals.
5. Calcium: Black sesame has a high calcium content, which is not only the best among all kinds of foods, but also more than 19 times that of white sesame (about 76 mg per 100 g of white sesame). It is more suitable for daily calcium supplementation to prevent bone loss and osteoporosis.
In particular, black sesame belongs to nut seeds, and its fat ratio is: saturated fatty acid 15.4%, monounsaturated fatty acid 46% and polyunsaturated fatty acid 38.6%. Flaxseed oleic acid is its main fatty acid, just like high-quality oils such as bitter tea oil and olive oil. Studies have found that people who consume more linolenic acid have a lower risk of chronic diseases.
Four secrets of eating black sesame seeds for health
Although the health care effect of black sesame is very strong, nutritionist Chen Zhaorong reminds that eating black sesame is skillful, so it is suggested to master the following four secrets.
Tip 1: Both raw and cooked black sesame seeds can be eaten, but there is a film on the surface of raw sesame seeds, so people with poor gastrointestinal function may have indigestion and poor nutrient absorption. Therefore, it is recommended to eat roasted black sesame seeds, and remember to crush the seed coat or bite it directly with your teeth when eating, which will help release nutrients and promote absorption.
Tip 2: According to the daily dietary guidelines, it is recommended that the average person consume 65,438+0 nuts seeds every day. If all are converted into black sesame seeds, it is equivalent to 2 teaspoons (* * * is about 8 grams). It is not advisable to be greedy, so as not to lead to excessive oil intake. In addition, because of the high phosphorus content in nut seed food, patients with poor renal function or high blood phosphorus value should be more cautious and reduce their intake compared with normal people.
Tip 3: Folk black sesame products can be roughly divided into granules, powders and sauces, and it is recommended to give priority to granules. Compound seasoning, such as powdered sugar, is often added to sesame powder and sesame paste on the market, especially sesame paste will also add other oils and fats. Long-term intake may affect blood sugar control and increase the risk of chronic diseases. Even if you make sesame powder and sesame paste at home, remember to keep it in cold storage, pay attention to the shelf life and prevent deterioration.
Tip 4: Match with food. Eating black sesame with foods rich in vitamin C can increase the absorption of iron; Adding garlic rich in allicin can improve the utilization rate of vitamin B 1; However, when it is mixed with foods rich in oxalic acid (such as asparagus), it will combine into calcium oxalate which is difficult to absorb, which will affect the absorption of calcium.