Sesame: benefits, recipes and nutritional information
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Often included in the preparation of some bread, sesame seed is a well-known worldwide. Increasingly there is talk, however, of the importance of including it in the diet in their entirety, since it is an important functional food and can help even a weight loss process.
Versatile and tasty, the sesame seed is indicated for those who want to benefit from the consumption of healthy fats, protein, fiber and a lot of important nutrients.
Talitta Maciel, nutritionist Space Alimentary Education, points out that sesame can be found in white, brown and black colors.
The seed is easily found for sale in health food stores and pharmacy.
Benefits of sesame health
Functional nutritionist Maria Luiza S. Moura below shows the nutritional table white sesame (in shell). Here you gives the amount of each compound and each represents percentage in relation to the recommended daily value (% DV).
Also read: 10 foods for a powerful detox
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Note that there may be slight variations in the table depending on the product brand.
Talitta also mentions the five major benefits of sesame:
- It has vitamins and minerals such as calcium, magnesium and B complex and aid in osteoporosis;
- Sesame oil has good fats, monounsaturated that help reduce bad cholesterol and increase good;
- It source of fiber and helps give satiety;
- Improved bowel function;
- It has copper and protein helping to keep the skin's collagen, as well as vitamin E is an antioxidant, helping to fight free radicals.
The doctor orthomolecular Gilberto Kocerginsky, the Linnus Institute RJ (multidisciplinary clinic that works with healthy aging, wellness and aesthetics) reinforces that Sesame offers a number of benefits: "help in intestinal health (only this has help the entire rest) ; controlling cholesterol; helps in weight loss; It is rich in vitamins that help the health of bones, eyes and liver; It helps lower blood sugar; It is an excellent source of protein. "
The combined sesame to a healthy diet is a great ally for those who want to keep fit with tasty meals and really quench.
How to consume sesame
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Kocerginsky explains that the best way is to consume sesame in nature (no toast), "but should macerate or to have hit the breaking of the skin and help absorb the nutrients." The doctor points out that it can be beaten in juices, smoothies and shakes. "As a topping on salads, fruit. As tapioca component still pastinhas (tahine) and even pure "he says.
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According to Talitta, sesame can be consumed on top of salads, fruits, juices. "You can still add it in preparations such as meat, pasta," he says. The nutritionist's recommendation is to consume two tablespoons (soup) a day.
Maria Luiza points out that there are not enough studies to indicate an exact daily amount of sesame should be consumed. "But several studies have shown that eating 30g a day already offers benefits, especially related to aid in weight loss," she says. "But in any case, it is best to talk to your nutritionist or doctor about it," he adds.
Maria Luiza recalls that the best way to consume the sesame seed is in its raw form and bark. "This is because the consumption of shell more help the good bowel function, assisting in more weight loss diets and also in the treatment of constipation," says Maria Luiza. "But consuming shelled sesame is also beneficial, in fact, any food that present in its composition sesame will already bring some benefits to our body," he says.
"The toast version, for example, can also be consumed, including pure, as it has a pleasant taste, similar to that of roasted peanuts," adds the functional nutritionist Maria Luiza.
Can be found on sale too tahini, which is a paste made from sesame seeds and considered a great substitute for butter and margarine.
Recipes with sesame
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Below you can see 10 healthy recipes that lead sesame to inspire and perhaps include it in your food!
1. Sticks baked sesame and flax: These chopsticks are very easy to make, healthy and good option at the time of snacks, including children.
2. Sesame Ricotta: This is a plant ricotta cheese made with milk (not the residual). It combines well with Arab dishes and salads. It is worth to include in the menu for the benefits it provides to health.
3. Sesame Paçoca: a healthier sweetie basically made with peanuts and sesame seeds and sweetened with brown sugar.
4. Bread for healthy burger: sesame bread recipe for a delicious burger vegan. Worth learning.
5. nutritious banana cake: using banana, sesame, flaxseed, oats, and other delicious and healthy ingredients, you can make this supernutritivo cake.
6. Black and white sesame Gersal: mixing the two types of sesame oil and salt results in gersal which can be directly used in salad, soups etc.
7. tahini done at home: the recipe is super-simple and is great for use in tapioca, on whole wheat bread or toasts.
8. Sesame Cookies: a variation of the traditional wafer water and salt, made healthily. easy and useful recipe.
9. Salmon with sesame crust: ideal for those who love fish and distinguishes itself through a balanced diet. In addition, revenue is superprática, good tip for a dinner on a busy day.
10. Sesame Milk: sesame milk is rich in calcium, great option for those who do not consume cow's milk.
Specific benefits of sesame milk
Kocerginsky explains that the sesame milk is an excellent alternative to cow's milk because it is rich in protein, calcium, good fats.
"For be of plant origin, have fewer agents that can lead to allergies and intolerances. In its composition have substances that improve cholesterol levels, protect the arteries and can help in weight loss process, "adds the doctor orthomolecular.
Differences between white sesame and black sesame
Talitta explains that the difference lies in the fact that the black sesame have more vitamin A, calcium and oil than white.
Maria Luiza emphasizes that the health benefits are basically the same. "The difference is the largest amount of vitamin A, calcium and oil in the composition of black, which further enhances some of its amazing benefits. Other nutritional differences are not significant. But remember: both are great for health. "
Sesame is indicated for weight loss diets?
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Yes, according to Talitta. "That's because it has fibers that help in this process because they provide satiety avoiding that eat more than you should. It also helps the intestines to function better while sending toxins, and even has anti-inflammatory action, which helps in weight loss process, "he says.
Kocerginsky reinforces that sesame is a good ally in the diets for fat loss and lean mass gain. "It is high in fiber, which helps to give greater satiety and decrease the amount of intake of other foods. Apart from that, when paired with high glycemic load foods, helps to reduce this load by lowering the level of insulin in the blood. To be rich in protein and trace elements such as zinc and magnesium, help in lean mass production and maintenance, "he explains.
Maria Luiza comments that usually add sesame on the menu of most of their patients. "It is versatile and brings significant benefits in the process of weight loss and overall health."
Where to buy sesame
Sesame is easily found on sale in shops and markets natural. It can be purchased in bulk or ready packaging known brands. Below you can see some examples:
- Sesame Jasmine shell for $ 6.30 in Natue
- Sesame peeled white Jasmine by R $ 6.90 in Natue
- Natural white sesame Vitalin for R $ 7.50 in Uninatural
- Sesame roasted by R $ 8.15 in the Lodge Grass Green
- Sesame peeled for $ 10.90 in the Lodge Grass Green
- Black sesame for $ 3 in the Lodge Grass Green
- Sesame peeled white Vitalin for R $ 7.50 in Uninatural
Talitta points out that sesame is contraindicated in patients with colitis (inflammation of the large intestine).
Kocerginsky points out that, due to the fact that sesame is rich in fiber (which increase the bolus and bowel movements), consumption should be avoided for patients with mechanical obstruction of the intestine and guided by professional health enabled.