John Myers
Vula iSesame! Wonke umntu uyayazi ifomula yomlingo evela kwihlabathi lentsomi. Uvula umqolomba wamatye anobutyebi obungachazwanga. Ubutyebi bezinto ezibalulekileyo kwiimbewu zeesame ngokufanayo abunakulinganiswa.
ISesame - Esinye sezona zityalo zeoli ezindala
ISesame iye yangqinwa ukuba yayilinywe kwasekuqaleni kwe3000 BC. ilinywe. Ifunyenwe eMesopotamia, iSyria / Iraq yanamhlanje, eqala ngo-2000 BC. Icwecwe lodongwe lelo xesha, ekubhalwe kulo ngombhalo woonobumba baseBhabhiloni obhalwe ngoonobumba abatsobhileyo othi “Oothixo bonyaka ngesesame,” lingqina indlela ezi mbewu zazixatyiswa ngayo nangelo xesha.
Ngexesha le-2 leminyaka, isesame yasasazeka kwiindawo ezinkulu zaseIndiya. Impucuko ephambili yamandulo yamaJiphutha, amaGrike namaRoma nawo afunga ngesesame njengeoyile kunye neziqholo.
Kuthiwa iSesame ifunyenwe njengomnikelo engcwabeni likaTutankhamun (ukumkani waseYiputa ukusuka kwi-1333 ukuya kwi-1323 BC), kwaye kwiGrisi yamandulo, ioli yeesame yayisetyenziswa njengeoli yokuthambisa kuzo zonke iinguqu ezinkulu - ukuzalwa, umtshato kunye nokufa.
Ukongezelela, amajoni aseGrisi nawaseTurkey ayedla ngokuphatha ipakethi yeembewu zesesame kwiipakethi zawo zentsimi ukuze azihlaziye.
ISesame – Igolide & Mnyama
Imbewu yeSesame iza ngemibala emnyama kunye negolide tyheli ukuya kumdaka okhanyayo.
Umahluko omnyama yindlela yokuqala yesesame. Incasa emnyama yesesame efana neyegolide. Ngokubhekiselele kumxholo, inokwakheka okubaluleke ngakumbi kunesalamane sayo esilula, ngoko ke isetyenziselwa iinjongo zonyango kunye nezokuthambisa.
ISesame yeOrganic
ISesame ikhula kakuhle kwiindawo ezishushu, ezifumileyo ngokuphakathi. Kuba isenza iimfuno ezithobekileyo kuphela emhlabeni kwaye inokunikezelwa ngalo naluphi na uhlobo lwesichumiso, ifaneleka kakhulu ekulinyweni kwemvelo.
Iinkampani ezibonelela ngesame eqinisekisiweyo ye-organic ayisebenzisi naziphi na izibulala-zinambuzane ezinobungozi, kodwa endaweni yoko, zibulala imibungu yezinambuzane (emva kokuvuna) phantsi koxinzelelo olugqithisileyo ngekhabhoni diokside okanye ukubanda.
ISesame – Ekhitshini
ISesame isetyenziswa ngeendlela ezahlukeneyo kwiindawo zokutya zaseMpuma, eAfrika, eAsia naseIndiya. Isetyenziswa njengesithako kwizinto ezibhakiweyo kunye ne-snacks kunye ne-condiment.
Ngoku kuqhelekile ukuba siphucule iimpahla ezibhakiweyo ngesesame okanye sityebise imivalo ye-muesli ngayo.
Yintoni enye enokwenzeka ngesesame, sinokuyifunda kwamanye amakhitshi:
I-Tahin - ibhotela yesesame kwizitya ezimnandi nezinencasa
Ngokomzekelo, i-spice paste "Tahini" (ekwabizwa ngokuba yi "Tahin"), exabiswa kwi-Orient, ngoku iyafumaneka kuthi. Ibhotolo yesesame iyafumaneka kunye okanye ngaphandle kwetyuwa kwaye inokuxutywa kwisidlo sakusasa sengqolowa kunye neziqhamo, umzekelo, ukukunika amandla owadingayo usuku olude esikolweni okanye emsebenzini.
Inguqulo yetyuwa, ngakolunye uhlangothi, ifaneleke kakhulu njengesongezo samafutha kunye nokujikeleza incasa yezitya eziphekiweyo eziphekiweyo okanye ukunambitha i-sauces, ukuhambelana kwayo kwenziwa i-creamier ngebhotela yesesame.
I-Tahini ikwafumaneka ngembewu yesesame exotshiweyo okanye engapelwanga. Ngelixa umahluko owenziwe kwisesame ehlutyiweyo unokubonwa ngenkangeleko yayo emhlophe kwaye incasa ethambileyo kakhulu, incasa ye-tahini eyenziwe ngesesame engapelwanga icace ngokucacileyo ngenqaku elikrakra, kodwa ngokuqinisekileyo isempilweni ngakumbi.
I-Gomasio - ityuwa yesesame yazo zonke izitya eziqholiweyo
I-condiment yaseJapan yaseJapan i-gomasio (ityuwa yesesame), apho isesame egcadiweyo kunye nomhlaba ixutywe nentwana yolwandle okanye ityuwa yelitye, yinxalenye yoluhlu olusisiseko lweevenkile ezininzi ze-organic eJamani kwaye icokisa izitya ezininzi ezinomsoco kunye ne-nutty-salty yayo. ivumba - kwaye ngaphandle kokuqina kakhulu kwityuwa.
Ufefe iGomasio z. B. phezu kwesaladi, phezu kwetofu eqhotsiweyo okanye i-seitan. Iitapile zebhatyi ezifafazwe ngekhrimu yeeavokhado kunye neGomasio nayo incasa kamnandi. Ingqikelelo yakho ngumda.
Unokwenza iGomasio ngokwakho:
IGomasio – Yenziwe ekhaya
KwiGomasio, ilitye okanye ityuwa yolwandle ifudunyezwa kancinane ukuvumela nakuphi na ukufuma okushiyekileyo ukuba kube ngumphunga. Emva koko ityuwa igalelwe kwisitya sodaka ngokobungakanani obufunwayo.
Iimbewu zesesame ezingahluthwanga ngoku zibomvu ngokulinganayo epanini ngaphandle kwamafutha de iphunga elifana ne-nut lisasazeka.
Imbewu yesesame emdaka ngoku nayo iyasilwa kwimori ize ixutywe netyuwa – kuxhomekeke kwincasa yomntu 10 – 15 iinxalenye zesesame nenxalenye enye yetyuwa.
Endaweni yeGomasio, ungasebenzisa isesame ecocekileyo egcadiweyo, umz. B. Fefa phezu kwemuesli yakho okanye ezinye izimuncumuncu.
Kubalulekile kuphela ukuba uqhotse iimbewu zeesame ngononophelo kwaye ngokulinganayo ngokugungqisa ipani rhoqo ukwenzela ukuba baqinise incasa yabo emnandi ye-nutty, kodwa ngaphandle kokungcamla okukrakra, okunokuthi kube njalo ukuba yosiwe kakhulu okanye ixesha elide.
Enye imveliso eyenziwe ngesesame yioyile yesesame:
Ioli yeSesame - Ioli yeAyurveda
Ioyile yeSesame ayisetyenziswa nje kuphela njengeoyile yokupheka ekumgangatho ophezulu kodwa ikwanjalo umz. EIndiya, umzekelo, ikwasetyenziswa ngokwesiko ukwenza izinto zokuthambisa, izithambiso zomzimba, kunye neesepha.
Kwi-Ayurveda, ioyile yesesame, engena nzulu eluswini, YI-Oyile ye-massage egqwesileyo.
Ikwasetyenziselwa ukugalela ioyile kunye nokutsalwa kweoyile yasekuseni.
Ioli yeSesame ixhasa ukuvuselelwa kwesikhumba kwaye igcine iselula. Impembelelo encinci yokukhusela ukukhanya nayo ibonakaliswe kwioli.
Uphononongo olusuka ku-2009, olwaqhutywa ngamajoni aseJamani ngexesha lomsebenzi e-Afghanistan, lubonise ukuba ioli yesesame ingasetyenziselwa ngempumelelo i-rhinitis sicca, oko kukuthi, i-mucosa yekhala engapheliyo.
Phantse kuwo onke amajoni aphethwe kukopha kweempumlo, iimpumlo ezivaliweyo, okanye ukugquma ngenxa yeempembelelo zemozulu (amaqondo obushushu amalunga nama-50 degrees ngexesha lohambo lokuya kuqwalaselo, kunye nendawo yokuhlala ene-air-conditioning kwelinye icala), ukusetyenziswa rhoqo kweoyile yesesame kwazisa uphuculo olucacileyo. ukuya kwinqanaba lokukhululeka kwiimpawu.
ISesame ibonelela ngamafutha aphezulu
Imbewu yeSesame inamafutha angama-40 ukuya kuma-50 ekhulwini.
Amafutha eSesame okanye ioyile yesesame ineepesenti ezingama-87 ze-unsaturated fatty acids.
Isiqingatha sezi zi-acids ezinamafutha e-monounsaturated kunye nesinye isiqingatha se-polyunsaturated fatty acids.
I-Linoleic acid, i-omega-6 fatty acid, ilawula phakathi kwe-polyunsaturated fatty acids. I-Linoleic acid inefuthe elihle kumanqanaba e-cholesterol kwaye iyinxalenye yesikhumba somntu kunye ne-intestinal mucosa.
Umxholo ophezulu we-unsaturated fatty acids wenza i-lecithin, into efana neoli ekhoyo kwi-oyile yesesame, ilunge ngakumbi kwimetabolism.
I-Lecithin ithathwa njengelona candelo liphambili leembumba zeeseli, lizithintela ekubeni lukhuni, kwaye ke liqinisekisa utshintshiselwano olugudileyo phakathi kweeseli. I-Lecithin nayo ibalulekile kwi-emulsification kunye nokufunxwa kwamafutha okutya ukukhusela i-gallstones kwaye ingasetyenziswa yingqondo njengomthombo wamandla ngamaxesha oxinzelelo.
I-oyile enomxholo ophezulu we-unsaturated fatty acids akufanele ifudumale kumaqondo aphezulu - kwaye oku kusebenza nakwioli yeesame.
Kuya kufuneka ke ngoko unike ukhetho kwioyile yesesame engacocwanga, ecinezelwe ngokubanda, ukuba kunokwenzeka kulimo lwendalo, kwaye uyisebenzise ikakhulu kwizitya zonyaka okanye njengeoyile yesaladi.
Ukupheka ixesha elide okanye ukuqhotsa, kwelinye icala, i-butterfat (ighee) okanye ioli yekakhukhunathi kunye neoli ebomvu yesundu evela ekulinyweni okuzinzileyo ifaneleka kangcono.
Ioyile yesesame ecinezelwe ngokubanda inevumba elimnandi le-nutty ngokuchasene neoyile yesesame esulungekileyo engenancasa.
Isiqulatho esiphezulu se-antioxidant sikwathetha ukuba ioli yesesame inobomi obude beshelufu. Ukuba ibhotile ivaliwe kwaye igcinwe kwindawo emnyama nepholileyo, iya kuhlala ukuya kwiinyanga ezilishumi elinesibini.
Emva kokuvula, ubomi beshelufu buyancipha. Ukuba i-oyile inuka i-rancid okanye incasa ikrakra, yeka ukuyisebenzisa.
Kuya kufuneka kwakhona utye iglasi evuliweyo yeGomasio okanye iGomasio ozenzele yona ngokukhawuleza.
ISesame ibonelela nge-amino acids kumathambo, ulusu kunye neenwele
Imbewu yeSesame ngumthombo weprotheyini ekumgangatho ophezulu kakhulu kuba inazo zonke ii-amino acids ezibalulekileyo kwaye zizityebi ngakumbi kwi-methionine kunye ne-cysteine.
Ezi zi-amino acids ezinesulfure ezenza imisebenzi emininzi emzimbeni. Babandakanyeka ekwakhiweni kwe-collagen, eyona nto ibaluleke kakhulu kwifiber inxalenye yesikhumba, amathambo, i-tendon, i-cartilage, i-ligaments, imithwalo yegazi kunye namazinyo. Banika amandla ezicubu ezidibeneyo kwaye banegalelo kubume obunempilo kunye nokukhula kolusu, iinwele kunye nezinzipho.
I-cysteine, kunye ne-trace element selenium efumaneka kwisesame, ibhloko ebalulekileyo yokwakha kwimveliso ye-glutathione kunye ne-glutathione peroxidase.
Zombini ezi zinto ziphakathi kwezona antioxidants zibalulekileyo kwi-organism.
Amaculo anjalo okudumisa iprotini enesalfure ekuqaleni avuselela amathandabuzo xa ubani ecinga ukuba kwa ezi amino acids ezinesulfure zinoxanduva lokwakheka kweasidi ephezulu xa kutyiwa inyama neemveliso zobisi. Njengayo yonke indawo, ubuninzi buthatha isigqibo malunga neenzuzo kunye nomonakalo.
Iprotheyini yezilwanyana iqulethe ngokuphawulekayo ii-amino acids ezinesulfure kuneprotein yezityalo - umxholo we-methionine ngu-z. B. uqikelelwa kwindawo yesithathu phezulu. Ingxaki ayisiyiyo i-sulphur-equlethe i-amino acids ngokwazo, kodwa ukugqithisa kwazo.
Oku kukhokelela ekubunjweni kwe-asidi eqinile kwaye ngenxa yoko kukhuthaza uxinzelelo lwe-oxidative kunye nokuvuvukala.
Inyaniso yokuba ubisi lukamama luqulethe i-cysteine kunye ne-methionine kumlinganiselo we-1: 1 - njengezityalo - sele ibonisa ukuba umlinganiselo we-1: 3 - njengoko ufunyenwe kubisi lwenkomo kunye nenyama - unokuba nempilo encinci kuthi bantu.
ISesame ye-osteoporosis prophylaxis
ISesame inomxholo ogqwesileyo wamaminerali. Izinto ezininzi ze-calcium kunye ne-magnesium zimelwe kakhulu kwaye zikhona ngokomlinganiselo ofanelekileyo ukuze zifunxwe ngokupheleleyo ngumzimba.
Yindibaniselwano echanekileyo yendalo yezi zinto zimbini zininzi ezenza isesame ibaluleke kakhulu ekwakheni amathambo, intlala kunye namalungu, amazinyo, kunye nezihlunu - kubandakanywa nezihlunu zentliziyo. Ukongezelela, ukuqhutyelwa kwe-stimuli kwi-nerve kukhuthazwa.
Ngokuthelekisa ngokuthe ngqo, isesame iqulethe amaxesha angama-6.5 amaninzi e-calcium njengemveliso yobisi.
ISesame: 780 mg calcium nge-100
Ubisi: 120 mg calcium nge-100 g
Ngecephe ngalinye lesesame (malunga ne-10 g), utya malunga ne-78 mg yekhalsiyam, ngoko kuya kufuneka utye amacephe amathathu esesame ngosuku ukubala ubungakanani bekhalsiyam equlethwe kwiyogathi (200 g) okanye iglasi yeyogathi. ubisi lwenkomo.
(Umndilili wemfuneko ye-calcium yemihla ngemihla kumntu omdala ujikeleze i-1000 mg.)
Ekugqibeleni, nangona kunjalo, ayisiyiyo isixa se-calcium equlethwe kukutya okuqinisekileyo, kodwa isixa esinokufunxwa ngumzimba.
Apha, kwakhona, i-sesame iqhuba kakuhle kakhulu - nangona ngokwemvelo equlethwe "i-antinutrients" (i-phytic acid, i-lectins, njl.), enokuthi yenze izibophelelo ezingenakuhlukaniswa kunye ne-micronutrients ekhoyo, ukwenzela ukuba ezi zingabikho emzimbeni ukufunxa.
Nangona zonke iinkxwaleko, i-21 - 24 ipesenti ye-calcium kwi-sesame isekhona. Umlinganiselo wokufunxa ubisi umalunga nama-30 ekhulwini.
Nangona kunjalo, ukuba isesame ivunyelwe ukuba idumbe okanye intshule emanzini ngaphambi kokuba iqhubeke iqhubekekiswa (umz. ukwenza ubisi lwesesame - jonga apha ngezantsi ukuze ufumane iresiphi), ngoko ke i-antinutrients yophulwa kancinci (kuxhomekeke kwixesha lokudumba).
Ukongezelela, umntu unokucinga ukuba i-organism iya kulungelelanisa nokutya okucebileyo kwe-phytate emva kwexesha elithile ukwenzela ukuba izinga lokufunxa amaminerali liya kwanda kwakhona.
ISesame kwi-osteoarthritis
Kulo mongo, uphando lunomdla apho imiphumo yeedosi eziqhelekileyo zesame kwi-arthrosis yedolo edibeneyo yabonwa.
Ngelixa iqela lezigulane ze-25 lidla i-40 g (malunga ne-4 tablespoons) ye-sesame ngosuku ngaphezu kweyeza eliqhelekileyo kwithuba leenyanga ezimbini, iqela lesibini lasebenza njengeqela lokuthelekisa kwaye lafumana kuphela iyeza eliqhelekileyo.
I-Sesame ibonise impembelelo enhle kakhulu kwiimpawu zeklinikhi ze-arthrosis. Ngaphezulu kwayo yonke into, kwakukho i-gradient ecacileyo malunga nokuqina kweentlungu ekuthandeni iqela lesesame.
Ukuba ukusetyenziswa kwe-sesame kunempembelelo enhle kwi-arthrosis, isifo esityholwa ngokuba yi-degenerative kwi-joint, engahambelani nokusetyenziswa ngokugqithisileyo kodwa ukungondleki kunye nokuchithwa kwamanzi, kunokucingelwa ukuba i-calcium exabisekileyo - kunye nazo zonke ezinye iiminerali. kunye nokulandelela izakhi kwisesame (umz. i-iron, i-zinc, i-selenium) - isixa esikhulu kakhulu sifika apho sifuneka khona - amayeza alwa nesondlo okanye hayi.
Ukusetyenziswa rhoqo kwesesame kufuneka ke ngoko kube luncedo kulo naluphi na unyango lwe-cortisone. Kuyaziwa ukuba ukulawulwa rhoqo kwe-cortisone kubangela ukususwa kwe-calcium emathanjeni.
ISesame inikeza i-antioxidants
Zombini imbewu kunye neoli yesesame engacocwanga inexabiso eliphezulu le-antioxidant. I-vitamin E ekhoyo kunye nezinto zesibini zezityalo ze-sesamin kunye ne-sesamolin zijongene noku.
Ezi zinto zezityalo zezo zibizwa ngokuba zii-lignans, ezingenayo kuphela impembelelo yokulinganisa kwibhalansi ye-estrogen njengeehomoni zezityalo kodwa ziphawulwa ngempembelelo enamandla ye-antioxidant.
Ukuthintelwa kweenkqubo ze-oxidative ngama-antioxidants kunokuba neziphumo eziluncedo kakhulu, umz. B. kwi-vascular system kunye noxinzelelo lwegazi.
ISesame yehlisa uxinzelelo lwegazi
Uphononongo oluphindwe kabini lwezigulane zoxinzelelo lwegazi olungekafumani naluphi na unyango lwe-antihypertensive lubonise ukuba umgubo wesesame - othathwa rhoqo ngexesha elithile - unako ukunciphisa kakhulu uxinzelelo lwegazi.
Abathathi-nxaxheba babesele kuphela umgubo omncinci wesesame emnyama yonke imihla ngaphezulu kweeveki ezine.
Ekugqibeleni, nangona kunjalo, i-antioxidant kunye ne-cell-rejuvenating effect ye-sesame ayifanele ibe nomdla kuphela ngokumalunga ne-cardiovascular and joint disease. Uxinzelelo lwe-oxidative lukwadlala indima ebalulekileyo ekuphuhliseni umhlaza.
ISesame inika amandla kunye namandla
Ukongeza kwivithamin E esele ikhankanyiwe, isesame inoluhlu olupheleleyo lweevithamini B ezibalulekileyo - umz. ivithamin B1, B2, neniacin (ivithamin B3) - kunye nevithamin A.
Iivithamini ezikhoyo kwisesame zityhala iinkqubo zemetabolism yazo zonke iinkqubo zeeseli kunye namalungu. Zixhasa ucwangco lwecarbohydrate, i-amino acid, kunye ne-fatty acid metabolism kwaye zibaluleke kakhulu kwi-nerve metabolism.
Baqinisekisa ukuthuthwa kwamandla kwiseli nganye kwaye ngoko ke kubalulekile ekusebenzeni ngokomzimba nangokwengqondo kwangaxeshanye ukomeleza amajoni omzimba kunye nokhuselo lomzimba, ngokuqinisekisa, phakathi kwezinye izinto, ukuba ulusu kunye neembrane zamafinyila zisebenza ngokufanelekileyo.
Ngale ndlela, imbewu yeesame ayiboneleli kuphela ngeeminerali ezibalulekileyo kodwa kunye namandla ayimfuneko ngezondlo kunye namavithamini.
ISesame njengoncedo lokugaya
ISesame inefayibha eninzi yokutya, engadumbanga kakhulu kuphela kodwa inomthamo omkhulu wokubopha.
ISesame ixhasa amathumbu ekukhupheni iintsalela zokutya ezingagatywanga kunye nezinto ezicaphukisa i-mucous membranes ngendlela enocwangco.
Ngoko ke, icephe okanye ezimbini zembewu yesesame efafazwe phezu kwe-muesli yindlela efanelekileyo yokunyusa ukugaya.
Kwiyeza zesiNtu zaseTshayina, kwakhona, isesame ithathwa njengokutya okuqinisa izitho zokugaya, kodwa kunye nezintso kunye nesibindi.
I-Sesame-Izintso kunye ne-Liver Tonic kwi-Traditional Chinese Medicine
KwiMedical Chinese Medicine (TCM), isesame inxulunyaniswa nencasa emnandi kwaye inokuziphatha okungathathi hlangothi kobushushu. Ngoko ke kukunye nokutya okuqinisa umbindi (inkqubo yokugaya) - kule meko kunye nesondlo, ukomeleza, kunye nefuthe lokuthambisa emathunjini.
Iziko elisebenza kakuhle liyimfuneko yokuba amandla ezintso kungabikho mfuneko yokuba asetyenziswe ngaphezu kwemfuneko, enyanisweni ukuze akhululeke.
Kwi-TCM, i-sesame isetyenziswa rhoqo emva kokugula kunye nokuzala, kwiimeko ze-anemia kunye nobuthathaka bomzimba, kunye nokuveliswa kobisi kumama abongikazi.
Kwiindlela zokupheka ezilandelayo, uya kufumanisa ukuba ungasebenzisa njani isesame ngendlela emnandi neyohlukeneyo.
Iindlela zokupheka ngesesame
Ewe kunjalo, ungasebenzisa isesame kwiiresiphi esekiweyo ezifana nesonka, ii-crackers, iipastries, i-muesli, i-crunchy, imivalo ye-muesli, iibhola zamandla kunye nokunye okuninzi.
Sikuhlanganisele iimbono ezingaziwayo ngawe ngezantsi. Yonwaba ngeeresiphi zethu zesesame ezimnandi nezisempilweni kakhulu!
Ubisi lweSesame kubantu ababini
izithako:
- 30 grams zesesame
- I-500ml yamanzi
- Iintsuku ezi-6 ezomisiweyo zifakwe (okanye ngaphezulu okanye ngaphantsi - ukungcamla)
- Ibhanana le-1
Kwi-blender enesantya esiphezulu, hlanganisa imbewu yeesame kunye namanzi kwaye udibanise phezulu ngomzuzu we-1. Emva koko unokugalela ubisi oluphumayo kwilaphu lokucinezela / ngelaphu lokuhluza okanye ngesisefo esicolekileyo ukuba uyasithanda ngokuhambelana kakuhle.
Emva koko buyisela ubisi obunzima kwi-blender kwaye ungeze izithako ezisele. Hlanganisa omnye umzuzu kwaye ubisi lwesesame lulungile.
Ukuba uthanda ubisi olungaxutywanga, unokubeka zonke izithako ndawonye kwi-blender ekunene ekuqaleni kwaye udibanise i-1 - 2 imizuzu.
Ibhotela yeSesame
izithako:
- 125 g ibhotolo emuncu (yikhuphe efrijini kwangexesha ukuze ingaqini kakhulu)
- 2 tbsp sesame
- I-1 clove yegalikhi
- rose pepper
- ityuwa yelitye
Gcoba ibhotela kwaye ugcobe ngobumnene imbewu yeesame kwipani eyomileyo kuze kube yiphunga elimnandi. Emva koko hlambulula kwaye ucinezele igalikhi kwaye uyigxothe kwibhotela kunye nembewu yeesame. Ekugqibeleni, ixesha ngetyuwa encinci kunye ne-paprika. (Isesame ingasetyenziswa ingarosti, nto leyo enciphisa ivumba elimnandi.)
Isaladi yesitshalo seqanda kunye nesame yesame
izithako:
- Isitshalo seqanda se1
- 2-3 ii-clove zegalikhi
- 2 iicephe zesesame paste (tahini)
- 1 tbsp amanzi afudumeleyo
- ityuwa yelitye, 1-2 tbsp iviniga yerayisi
Geza ii-aubergines kwaye uzinqumle ngobude zibe yimicu malunga. 2 cm ubukhulu, uze uphinde ube nesiqingatha kwakhona ngobude. Beka imicu kwisefu yepani kwaye uyiqhumise ngesiciko de ithambe. Vumela imicu ye-eggplant ukuba iphole.
Kwi-sauce, hlambulula kwaye utyumze igalikhi kwaye udibanise kunye nezithako ezisele ukwenza i-sauce egudileyo. Thela i-sauce phezu kwe-aubergines epholileyo kwaye udibanise kakuhle.
Esi sidlo sifanelekile njengesiqalo esihle okanye njengesitya esisecaleni kwixesha elifudumeleyo.
Itofu yesonka
izithako:
- 70 g yomgubo ocoliweyo womgubo
- 90 ml amanzi amile
- ½ tsp ityuwa yelitye
- 40 g ukukhanya kwesesame
- 40 g iimbewu zesesame emnyama
- 200 g tofu engenanto
- I-Ghee yokuqhotsa
Xuba umgubo, amanzi, netyuwa nge-whisk kude kube bukhrim. Beka esi sonka kwisitya esingekho nzulu. Xuba ukukhanya kunye nembewu yesesame emnyama kwisitya sesibini esinganzulwanga.
Yinqumle i-tofu kwaye ushushu i-ghee epanini.
Gxuma izilayi ze-tofu kwi-batter yomgubo uze uzifake ngobumnene kwimbewu yeesame. Fry izilayi ze-tofu ekushiseni okuphakathi malunga nemizuzu engama-3-4 kwicala ngalinye kwaye ukhuphe iziqwenga ngokufutshane kwiphepha lekhitshi.
Ezi zilayi ze-tofu zifanelekile njengesitya seprotheyini yemifuno kunye neecereals. Usenokuzisebenzisa njengendawo yokutshintsha inyama yebhega okanye wongeze kwisaladi.
I-Sesame walnut paste yezandla ezirhabaxa
izithako:
- 15 g ukukhanya kwesesame
- 30 g iinkozo ze-walnut
- 20 iigrem zobusi
Gcoba ngobumnene i-sesame kunye ne-walnut kernels ngokwahlukileyo epanini, uvuselele, de kube yiphunga elimnandi. Emva koko ugaye zombini ngokucokisekileyo kakhulu kwiprosesa yokutya okanye kumdaka kwaye udibanise umxube kunye nobusi ukwenza intlama. Yifake kwizandla zakho, obufanele ukuhlamba ngaphambili ngamanzi adikidiki, kanye ngemini kwaye uvumele intlama isebenze okwethutyana. Emva koko hlamba intlama ngamanzi.
