Sesame - Chuma Chambiri mu Njere Imodzi Yokha

Tsegulani Sesame! Aliyense amadziwa njira yamatsenga kuchokera kudziko la nthano. Amatsegula phanga la miyala ndi chuma chosaneneka. Chuma cha zinthu zofunika kwambiri mu nthanga za sesame n’chimodzimodzinso n’chosayerekezeka.

Sesame - imodzi mwazomera zakale kwambiri zamafuta

Sesame yatsimikiziridwa kuti idalimidwa koyambirira kwa 3000 BC. kulimidwa. Zopeza ku Mesopotamia, Syria/Iraq yamasiku ano, kuyambira 2000 BC. Phale ladongo la m’nthawi imeneyi, limene linalembedwa m’zilembo za ku Babulo za cuneiform kuti “Milungu nyengo ndi sesame,” likuchitira umboni za kulemekezedwa kumene mbewu zimenezi zinali kulemekezedwa ngakhale panthawiyo.

M'zaka za m'ma 2nd, sesame idafalikira kumadera ambiri a India. Chitukuko choyambirira cha Aigupto, Agiriki, ndi Aroma nawonso adalumbira ndi sesame ngati mafuta ndi zonunkhira.

Sesame akuti adapezeka ngati nsembe m'manda a Tutankhamun (mfumu ya Aigupto kuyambira 1333 mpaka 1323 BC), ndipo ku Greece wakale, mafuta a sesame ankagwiritsidwa ntchito ngati mafuta odzoza pazochitika zonse zazikulu - kubadwa, ukwati, ndi imfa.

Kuwonjezera apo, asilikali achigiriki ndi a ku Turkey nthaŵi zambiri ankanyamula paketi ya nthangala zambewu m’mapaketi awo akumunda kuti azitsitsimulidwa.

Sesame - Golide & Black

Mbewu za Sesame zimabwera mumitundu yakuda ndi yagolide yachikasu mpaka bulauni.

Mtundu wakuda ndi mtundu woyambirira wa sesame. Sesame wakuda amakoma mofanana ndi golide. Pankhani ya zomwe zili, ili ndi gawo lofunika kwambiri kuposa wachibale wake wopepuka, motero imagwiritsidwanso ntchito pazachipatala komanso zodzikongoletsera.

Organic Sesame

Sesame imakula bwino m'malo otentha komanso opanda chinyezi. Popeza zimangofuna nthaka pang'onopang'ono ndipo zimatha kuperekedwa ndi feteleza wamtundu uliwonse, ndizoyenera kwambiri kulima organic.

Makampani omwe amapereka certified organic sesame sagwiritsa ntchito mankhwala ophera tizilombo, koma m'malo mwake amapha mphutsi za tizilombo (pambuyo pa kukolola) mopanikizika kwambiri ndi carbon dioxide kapena kuzizira.

Sesame - Kukhitchini

Sesame imagwiritsidwa ntchito m'njira zosiyanasiyana m'maphikidwe aku East, Africa, Asia, ndi India. Amagwiritsidwa ntchito ngati chophatikizira mu zinthu zowotcha komanso zokhwasula-khwasula komanso zokometsera.

Tsopano ndizofala kwa ife kuyenga zowotcha ndi sesame kapena kulemeretsa mipiringidzo ya muesli nayo.

Chinanso chomwe chingatheke ndi sesame, titha kuphunzira kuchokera kukhitchini zina:

Tahin - batala wa sesame kwa mbale zotsekemera komanso zokoma

Mwachitsanzo, phala la zonunkhira "Tahini" (lomwe limatchedwanso "Tahin"), lomwe limayamikiridwa ku Kummawa, likupezekanso kwa ife. Mafuta a Sesame amapezeka kapena opanda mchere ndipo amatha kugwedezeka kukhala chakudya cham'mawa cha tirigu ndi zipatso, mwachitsanzo, kuti akupatseni mphamvu zomwe mumafunikira tsiku lalitali kusukulu kapena kuntchito.

Mchere wamchere, kumbali ina, ndi woyenera kwambiri ngati chowonjezera chamafuta ndikuchotsa kukoma kwa mbale zophikidwa pamtima kapena kulawa masukisi, kugwirizana kwake komwe kumapangidwa ndi creamier ndi sesame batala.

Tahini imapezekanso ndi nthangala za sesame zosenda kapena zosasendedwa. Ngakhale mtundu wopangidwa kuchokera ku sesame wosenda ukhoza kudziwika chifukwa cha mawonekedwe ake oyera komanso amakoma pang'ono, kukoma kwa tahini wopangidwa kuchokera ku sesame wosasenda kumamveka bwino ndi mawu owawa, koma ndi abwino kwambiri.

Gomasio - mchere wa sesame pazakudya zonse zokometsera

Mchere woyambirira wa ku Japan wotchedwa gomasio (mchere wa sesame), momwe sesame wokazinga ndi nthaka umasakanizidwa ndi mchere wochepa wa m'nyanja kapena mwala, ndi gawo la masitolo ambiri achilengedwe ku Germany ndipo amatsuka mbale zambiri zokometsera ndi mchere wamchere. fungo - ndipo popanda kukhala wamphamvu kwambiri kwa mchere.

Kuwaza Gomasio z. B. pa saladi, tofu yokazinga kapena seitan. Mbatata za jekete zowazidwa ndi zonona za avocado komanso Gomasio zimakomanso. Malingaliro anu ndiye malire.

Mukhozanso kupanga Gomasio nokha:

Gomasio - Wopanga tokha

Kwa Gomasio, mchere wa mwala kapena wa m'nyanja umatenthedwa pang'ono kuti chinyontho chotsalira chisasunthike. Kenako mcherewo amaphwanyidwa mumtondo malinga ndi kukula kwake kwambewu.

Mbeu za sesame zosasendedwa tsopano zimaphimbidwa mofanana mu poto popanda mafuta mpaka fungo la mtedza lifalikira.

Mbeu zazitsamba zofiirira tsopano zimadulidwanso mumtondo ndikusakaniza ndi mchere - malingana ndi kukoma kwa munthu 10 - 15 magawo a sesame ndi gawo limodzi la mchere.

M'malo mwa Gomasio, mutha kugwiritsanso ntchito sesame yowotcha, mwachitsanzo B. Kuwaza pa muesli wanu kapena zokometsera zina.

Ndikofunikira kuti muwotchere nthangala za sesame mosamala komanso molingana nthawi zonse ndikugwedeza poto kuti awonjezere kukoma kwawo konunkhira kwa mtedza, koma osalawa zowawa, zomwe zingakhale choncho ngati zowotcha kwambiri kapena kwa nthawi yayitali.

Chinthu china chopangidwa kuchokera ku sesame ndi mafuta a sesame:

Mafuta a Sesame - Mafuta a Ayurveda

Mafuta a Sesame samangogwiritsidwa ntchito ngati mafuta ophikira apamwamba komanso monga mwachitsanzo Ku India, mwachitsanzo, amagwiritsidwanso ntchito popanga zodzoladzola, mafuta odzola, ndi sopo.

Mu Ayurveda, mafuta a sesame, omwe amalowa mkati mwa khungu, ndiye mafuta odzola bwino kwambiri.

Amagwiritsidwanso ntchito kutsanulira mafuta komanso kukoka mafuta am'mawa.

Mafuta a Sesame amathandizira kusinthika kwa khungu ndikupangitsa kuti likhale lachichepere. Mphamvu yoteteza pang'ono imatchedwanso mafuta.

Kafukufuku wochokera ku 2009, womwe unachitika ndi asilikali a ku Germany pa ntchito ku Afghanistan, adawulula kuti mafuta a sesame angagwiritsidwe ntchito bwino pa rhinitis sicca, mwachitsanzo, mucosa yamphuno yowuma.

Pafupifupi asilikali onse omwe amadwala mphuno, mphuno zotsekeka, kapena kutumphuka chifukwa cha nyengo (kutentha kwa pafupifupi madigiri 50 pa maulendo opita kukafufuza, ndi malo ogona okhala ndi mpweya wabwino), kugwiritsa ntchito mafuta a sesame nthawi zonse kunabweretsa kusintha koonekeratu. mpaka kumasuka ku zizindikiro.

Sesame imapereka mafuta apamwamba kwambiri

Mbeu za Sesame zimakhala ndi mafuta 40 mpaka 50 peresenti.

Mafuta a Sesame kapena Sesame ali ndi 87 peresenti yamafuta acids.

Theka la izi ndi monounsaturated fatty acids ndipo theka lina ndi polyunsaturated fatty acids.

Linoleic acid, omega-6 fatty acid, amalamulira pakati pa polyunsaturated mafuta acids. Linoleic acid imakhudzanso milingo ya kolesterolini ndipo ndi gawo la khungu la munthu komanso matumbo am'mimba.

Kuchuluka kwa mafuta osapangidwa ndi mafuta acids kumapangitsa lecithin, chinthu chokhala ngati mafuta chomwe chimapezekanso mumafuta a sesame, makamaka abwino pa metabolism.

Lecithin imatengedwa kuti ndi gawo lofunikira kwambiri pama cell membranes, kuwalepheretsa kuumitsa, motero amaonetsetsa kusinthana pakati pa maselo. Lecithin ndiyofunikiranso kuti pakhale emulsification komanso kuyamwa kwamafuta am'zakudya kuti ateteze ndulu ndipo angagwiritsidwe ntchito ndi ubongo ngati gwero lamphamvu panthawi yamavuto.

Mafuta omwe ali ndi mafuta ochuluka a unsaturated mafuta acids sayenera kutenthedwa kutentha kwambiri - ndipo izi zimagwiranso ntchito ku mafuta a sesame.

Choncho, muyenera kusankha mafuta a sesame osayeretsedwa, ozizira, ngati n'kotheka kuchokera ku ulimi wa organic, ndipo muwagwiritse ntchito makamaka pazakudya zam'nyengo kapena ngati mafuta a saladi.

Kuphika nthawi yayitali kapena kukazinga, komano, butterfat (ghee) kapena mafuta a kokonati komanso mafuta ofiira a palmu kuchokera kumunda wokhazikika ndizoyenera.

Mafuta a sesame ozizira amakhala ndi fungo labwino la mtedza mosiyana ndi mafuta oyeretsedwa a sesame.

Kuchuluka kwa antioxidant kumatanthauzanso kuti mafuta a sesame amakhala ndi nthawi yayitali. Ngati botolo latsekedwa ndikusungidwa pamalo amdima komanso ozizira, limakhalabe kwa miyezi khumi ndi iwiri.

Pambuyo potsegula, moyo wa alumali umachepetsedwa. Ngati mafutawo anunkhira kapena akoma pang'ono, siyani kuwagwiritsa ntchito.

Muyeneranso kudya galasi lotseguka la Gomasio kapena Gomasio lomwe mwadzipangira mwachangu.

Sesame imapereka amino acid kwa mafupa, khungu, ndi tsitsi

Mbeu za Sesame ndi gwero la mapuloteni apamwamba kwambiri chifukwa zili ndi ma amino acid onse ofunikira ndipo ndizolemera kwambiri mu methionine ndi cysteine.

Awa ndi ma amino acid okhala ndi sulfure omwe amagwira ntchito zambiri m'thupi. Amathandizira kupanga collagen, chigawo chofunikira kwambiri cha ulusi pakhungu, mafupa, tendon, cartilage, ligaments, mitsempha yamagazi, ndi mano. Amapereka mphamvu yolumikizana ndipo amathandizira kuti khungu, tsitsi, ndi zikhadabo zikhale zathanzi.

Cysteine, pamodzi ndi trace element selenium yomwe imapezeka mu sesame, ndi yofunika kwambiri popanga glutathione ndi glutathione peroxidase.

Zinthu zonsezi ndi m'gulu la ma antioxidants ofunikira kwambiri m'thupi.

Nyimbo zotere zotamanda mapuloteni okhala ndi sulfure poyamba zimadzutsa chikayikiro pamene wina alingalira kuti ma amino acid omwewo okhala ndi sulfure amakhala ndi thayo la kupanga kwa asidi wambiri pamene nyama ndi mkaka zidyedwa. Monga kulikonse, kuchuluka kwake kumasankha phindu ndi kuwonongeka.

Mapuloteni a nyama amakhala ndi ma amino acid ambiri okhala ndi sulfure kuposa mapuloteni a zomera - methionine ili ndi z. B. akuyerekezeredwa kukhala wachitatu pamwamba. Vuto siliri ma amino acid okhala ndi sulfure okha, koma ochulukirapo.

Izi zimabweretsa mapangidwe amphamvu a asidi ndipo chifukwa chake amalimbikitsa kupsinjika kwa okosijeni ndi kutupa.

Mfundo yakuti mkaka wa amayi uli ndi cysteine ​​​​ndi methionine mu chiŵerengero cha 1: 1 - monga zomera - zimasonyeza kale kuti chiŵerengero cha 1: 3 - chopezeka mu mkaka wa ng'ombe ndi nyama - chingakhale chochepa thanzi kwa ife anthu.

Sesame kwa osteoporosis prophylaxis

Sesame ili ndi mchere wabwino kwambiri. Zinthu zambiri za calcium ndi magnesium zimayimiriridwa mochuluka ndipo zimapezekanso mu chiŵerengero choyenera kuti zilowe m'thupi.

Ndiko kuphatikizika kwachilengedwe kwa zinthu ziwiri izi zomwe zimapangitsa kuti sesame ikhale yofunika kwambiri pomanga mafupa, chichereŵechereŵe ndi mafupa, mano, ndi minofu - kuphatikizapo minofu ya mtima. Kuonjezera apo, kuyendetsa zokopa mu mitsempha kumalimbikitsidwa.

Poyerekeza mwachindunji, sesame imakhala ndi calcium yochulukirapo nthawi 6.5 kuposa mkaka.

Sesame: 780 mg calcium pa 100

Mkaka: 120 mg calcium pa 100 g

Ndi supuni iliyonse ya sesame (pafupifupi 10 g), mumadya pafupifupi 78 mg ya calcium, kotero mumayenera kumwa supuni zitatu za sesame patsiku kuti muwerenge kuchuluka kwa calcium yomwe ili mu yogati (200 g) kapena galasi la mkaka wa ng'ombe.

(Chiwerengero cha calcium tsiku lililonse kwa munthu wamkulu ndi pafupifupi 1000 mg.)

Komabe, pamapeto pake, si kuchuluka kwa kashiamu komwe kuli m'chakudya komwe kumakhala kotsimikizika, koma kuchuluka komwe kumatha kuyamwa ndi thupi.

Apanso, sesame imachita bwino kwambiri - ngakhale kuti mwachibadwa muli otchedwa "antinutrients" (phytic acid, lectins, etc.), zomwe zingathe kupanga mgwirizano wosalekanitsidwa ndi ma micronutrients omwe alipo, kotero kuti izi sizipezekanso kwa thupi kuti zitheke. kuyamwa.

Ngakhale pali zovuta zonse, 21 - 24 peresenti ya calcium mu sesame ikadalipo. Mlingo wa mayamwidwe amkaka ndi pafupifupi 30 peresenti.

Komabe, ngati Sesame amaloledwa kutupa kapena kumera m'madzi musanayambe kukonzedwanso (mwachitsanzo, kupanga mkaka wa sesame - onani m'munsimu kuti muphike), ndiye kuti ma antinutrients amawonongeka pang'ono (malingana ndi nthawi ya kutupa).

Kuonjezera apo, munthu akhoza kuganiza kuti chamoyocho chidzagwirizana ndi zakudya zamtundu wa phytate pakapita nthawi kuti mayamwidwe a mchere awonjezerenso.

Sesame kwa osteoarthritis

M'nkhaniyi, kafukufuku ndi wokondweretsa momwe zotsatira za mlingo wa sesame nthawi zonse pa arthrosis ya mawondo olowa nawo adawonedwa.

Ngakhale kuti gulu la odwala 25 linadya 40 g (pafupifupi 4 supuni) ya sesame patsiku kuwonjezera pa mankhwala omwe amamwa nthawi zonse kwa miyezi iwiri, gulu lachiwiri linatumikira ngati gulu lofananitsa ndipo linangolandira mankhwala oyenera.

Sesame adawonetsa chikoka chabwino kwambiri pazidziwitso zachipatala za arthrosis. Koposa zonse, panali gradient yomveka bwino ponena za kupweteka kwamphamvu mokomera gulu la sesame.

Ngati kudya kwa sesame kuli ndi zotsatira zabwino pa arthrosis, matenda omwe amaganiziridwa kuti ndi olowa m'malo olumikizirana mafupa, omwe simakhudzana kwenikweni ndi kugwiritsidwa ntchito mopitirira muyeso koma kuperewera kwa zakudya m'thupi ndi demineralization, titha kuganiza kuti calcium yamtengo wapatali - komanso mchere wina uliwonse. ndi kufufuza zinthu mu sesame (monga chitsulo, zinki, selenium) - ndalama zambiri zimafika pamene zikufunikira - antinutrients kapena ayi.

Kumwa Sesame pafupipafupi kuyeneranso kukhala kothandiza pamankhwala aliwonse a cortisone. Amadziwika kuti kaŵirikaŵiri makonzedwe a cortisone kumabweretsa kuchotsa kashiamu m'mafupa.

Sesame imapereka ma antioxidants

Mbewu zonse ndi mafuta osayengedwa a sesame ali ndi mtengo wapamwamba wa antioxidant. Vitamini E yomwe ilipo komanso mbewu yachiwiri sesamin ndi sesamolin ndizomwe zimayambitsa izi.

Zomera izi ndi za omwe amatchedwa lignans, omwe samangokhala ndi kulinganiza bwino kwa estrogen monga mahomoni omera komanso amadziwika ndi antioxidant wamphamvu.

Kuletsa kwa okosijeni ndi ma antioxidants kumatha kukhala ndi zotsatira zopindulitsa kwambiri, mwachitsanzo B. pa mitsempha yamagazi komanso kuthamanga kwa magazi.

Sesame amachepetsa kuthamanga kwa magazi

Kufufuza kawiri kawiri kwa odwala omwe ali ndi kuthamanga kwa magazi omwe sanalandirebe mankhwala a antihypertensive asonyeza kuti ufa wa sesame - womwe umatengedwa nthawi zonse kwa nthawi inayake - umatha kuchepetsa kwambiri kuthamanga kwa magazi.

Ophunzirawo adangomwa ufa pang'ono wa ufa wakuda wakuda tsiku lililonse kwa milungu yoposa inayi.

Komabe, pamapeto pake, antioxidant ndi cell-rejuvenating zotsatira za sesame siziyenera kukhala zosangalatsa zokhudzana ndi matenda amtima ndi mafupa. Kupsinjika kwa okosijeni kumathandizanso kwambiri pakukula kwa khansa.

Sesame amapereka mphamvu ndi mphamvu

Kuphatikiza pa vitamini E yomwe yatchulidwa kale, sesame ili ndi mavitamini a B ofunika kwambiri - mwachitsanzo vitamini B1, B2, ndi niacin (vitamini B3) - komanso vitamini A.

Mavitamini omwe amapezeka mu sesame amakankhira kagayidwe kachakudya m'maselo ndi ziwalo zonse. Amathandizira kagayidwe kachakudya kamene kamakhala kagayidwe kachakudya, kagayidwe ka amino acid, ndi kagayidwe ka mafuta ndipo ndi yofunika kwambiri pakupanga minyewa.

Amawonetsetsa kusuntha kwa mphamvu kulowa m'selo iliyonse ndipo motero ndikofunikira kuti thupi ndi malingaliro zigwire ntchito nthawi yomweyo kumalimbitsa chitetezo chamthupi komanso chitetezo chathupi, ndikuwonetsetsa, mwa zina, kuti khungu ndi mucous zimagwira ntchito bwino.

Mwanjira imeneyi, nthangala za sesame sizimangopereka mchere wofunikira komanso mphamvu zofunikira kudzera muzakudya ndi mavitamini.

Sesame ngati chithandizo cham'mimba

Sesame ili ndi michere yambiri yazakudya, yomwe simangotupa kwambiri komanso imakhala ndi mphamvu zambiri zomangirira.

Sesame imathandizira matumbo potulutsa zotsalira zazakudya zosagawika komanso zinthu zomwe zimakwiyitsa mucous nembanemba mwadongosolo.

Choncho, supuni imodzi kapena ziwiri za sesame zowaza pa muesli ndi njira yabwino yowonjezera chimbudzi.

Mu chikhalidwe Chinese mankhwala, nayenso, Sesame amaonedwa kuti chakudya kumalimbitsa m'mimba ziwalo, komanso impso ndi chiwindi.

Sesame - Impso ndi Chiwindi Tonic mu Traditional Chinese Medicine

Mu Traditional Chinese Medicine (TCM), sesame imagwirizanitsidwa ndi kukoma kokoma ndipo imakhala ndi khalidwe la kutentha kosalowerera. Choncho ndi chimodzi mwa zakudya zomwe zimalimbitsa chapakati (chimbudzi cham'mimba) - pamenepa ndi chakudya chopatsa thanzi, cholimbikitsa, komanso chonyowa m'mimba.

Malo ogwirira ntchito bwino ndiye chofunikira kuti mphamvu za impso zisagwiritsidwe ntchito mopitilira muyeso, makamaka kuti mupumule.

Mu TCM, sesame imagwiritsidwanso ntchito nthawi zambiri pambuyo pa matenda ndi kubereka, pakakhala kuchepa kwa magazi m'thupi komanso kufooka kwa thupi, komanso kupanga mkaka kwa amayi oyamwitsa.

M'maphikidwe otsatirawa, mudzapeza momwe mungagwiritsire ntchito sesame mokoma komanso mosiyanasiyana.

Maphikidwe ndi sesame

Zachidziwikire, mutha kugwiritsa ntchito sesame pamaphikidwe okhazikika monga mkate, zofufumitsa, makeke, muesli, crunchy, mipiringidzo ya muesli, mipira yamphamvu, ndi zina zambiri.

Takukonzerani malingaliro osadziwika bwino pansipa. Sangalalani ndi maphikidwe athu okoma komanso athanzi la sesame!

Mkaka wa Sesame kwa anthu awiri

Zosakaniza:

• 30 magalamu a sesame
• 500ml ya madzi
• 6 zouma zouma (kapena zambiri kapena zochepa - kulawa)
• Chitsamba cha 1

Mu blender yothamanga kwambiri, phatikizani nthangala za sesame ndi madzi ndikusakaniza pamwamba kwa mphindi imodzi. Mutha kuthira mkaka wotsatirawo kudzera pansalu yosindikizira/kusefa kapena musefa wabwino ngati mukuukonda mosasinthasintha.

Kenaka yikani mkaka wosakaniza mu blender ndikuwonjezera zotsalazo. Sakanizani kwa mphindi imodzi ndipo mkaka wa sesame uli wokonzeka.

Ngati mumakonda mkaka wosasunthika, mutha kuyika zosakaniza zonse mu blender poyambira ndikusakaniza kwa mphindi 1 - 2.

Mafuta a Sesame

Zosakaniza:

• 125 g kirimu wowawasa batala (chotsani mu furiji mu nthawi kuti asakhalenso olimba)
• 2 tbsp sesame
• 1 clove wa adyo
• ananyamuka tsabola
• mchere wamwala

Pewani batala ndikuphika pang'onopang'ono njere za sesame mu poto youma mpaka kununkhira. Kenako peel ndi kukanikiza adyo ndi kusonkhezera mu batala pamodzi ndi nthangala za sesame. Pomaliza, onjezerani mchere pang'ono ndi paprika. (Sesame itha kugwiritsidwanso ntchito osawotcha, zomwe zimangochepetsa kununkhira kwake.)

Eggplant saladi ndi sesame msuzi

Zosakaniza:

• Zomera za 1
• 2-3 ma clove a adyo
• Supuni 2 za sesame (tahini)
• 1 tbsp madzi ofunda
• mchere wamwala, 1-2 tbsp viniga wosasa

Tsukani ma aubergines ndikuwadula motalika kukhala mizere pafupifupi. 2 cm wandiweyani, womwe mumawadulanso motalika. Ikani zingwezo mu sieve ya saucepan ndi kuziwotcha ndi chivindikiro mpaka zitafewa. Lolani mizere ya biringanya kuti izizizire.

Kwa msuzi, peel ndi kuphwanya adyo ndikusakaniza ndi zotsalazo kuti mupange msuzi wosalala. Thirani msuzi pa aubergines wokhazikika ndikusakaniza bwino.

Chakudyachi ndi choyenera ngati choyambira chabwino kapena ngati mbale yapanthawi yofunda.

Mkate wa tofu

Zosakaniza:

• 70 g unga wa ngano
• 90 ml ya madzi otentha
• ½ tsp mchere wa rock
• 40 g kuwala kwa sesame
• 40 g nyemba zakuda za sesame
• 200 g plain tofu
• Ghee kwa kukazinga

Sakanizani ufa, madzi, ndi mchere ndi whisk mpaka zotsekemera. Ikani mkate uwu mu mbale yakuya. Sakanizani njere zowala ndi zakuda za sesame mu mbale yachiwiri yosaya.

Dulani tofu pang'onopang'ono ndikuwotcha ghee mu poto.

Ikani magawo a tofu mu batter ufa ndipo pang'onopang'ono muwasungunule mu nthangala za sesame. Fryani magawo a tofu pa kutentha kwapakati kwa mphindi 3-4 mbali iliyonse ndikuchotsa magawowo mwachidule pamapepala akukhitchini.

Magawo a tofu awa ndi oyenera ngati chakudya cham'mbali mwa masamba ndi chimanga. Mukhozanso kuzigwiritsa ntchito ngati choloweza m'malo mwa burger kapena kuwonjezera pa saladi.

Phala la Sesame mtedza kwa manja ovuta

Zosakaniza:

• 15 g kuwala kwa sesame
• 30 g mtedza wa walnuts
• 20 magalamu a uchi

Pang'onopang'ono sukani maso a sesame ndi mtedza mosiyana mu poto, oyambitsa, mpaka onunkhira. Kenaka perani bwino kwambiri mu pulogalamu ya chakudya kapena mumtondo ndikusakaniza ndi uchi kuti mupange phala. Pakani m'manja mwanu, omwe mumayenera kuwasambitsa kale ndi madzi ofunda, kamodzi patsiku ndikulola phala ligwire ntchito kwakanthawi. Kenako sambani phala ndi madzi.