I-Sesame - Amagugu Amaningi Ohlamvu Olulodwa Nje

Vula iSesame! Wonke umuntu uyayazi ifomula yomlingo evela emhlabeni wezinganekwane. Uvula umhume wedwala onengcebo engenakubalwa. Umcebo wezinto ezibalulekile embewini kasesame ngokufanayo awunakulinganiswa.

I-Sesame - Enye yezitshalo ezindala kakhulu zamafutha

ISesame ifakazelwe ukuthi yalinywa kusukela ngo-3000 BC. kutshalwa. Kutholwe eMesophothamiya, iSyria/Iraq yanamuhla, ehlehlela emuva ku-2000 BC. Isibhebhe sobumba sangale nkathi, okubhalwe kuso ngombhalo we-cuneiform waseBabiloni othi “The gods season with sesame”, sifakazela ukuhlonishwa kwale mbewu ngisho nangaleso sikhathi.

Phakathi nenkulungwane yesi-2, i-sesame yasakazeka ezindaweni ezinkulu zaseNdiya. Izimpucuko zakuqala zaseGibhithe, amaGreki kanye namaRoma nazo zafunga nge-sesame njengowoyela nezinongo.

Kuthiwa uSesame watholakala njengomnikelo ethuneni likaTutankhamun (inkosi yaseGibhithe kusukela ngo-1333 kuya ku-1323 BC), futhi eGrisi lasendulo, amafutha e-sesame ayesetshenziswa njengamafutha okugcoba kuzo zonke izinguquko ezinkulu - ukuzalwa, umshado, nokufa.

Ngaphezu kwalokho, amasosha aseGreece naseTurkey ayevame ukuthwala iphakethe lezimbewu zikasesame emaphaketheni awo ukuze aziqabule.

I-Sesame - Igolide & Emnyama

Imbewu yeSesame ifika ngemibala emnyama nophuzi osagolide ukuya ensundu ngokukhanyayo.

Okuhlukile okumnyama kuyindlela yokuqala yesesame. I-sesame emnyama inambitheka efana neyegolide. Mayelana nokuqukethwe, inokwakheka okubaluleke kakhulu kunesihlobo sayo esilula, ngakho isetshenziselwa izinjongo zezokwelapha nezimonyo.

I-Organic Sesame

I-sesame ikhula kahle ezindaweni ezifudumele, ezinomswakama ophakathi. Njengoba yenza izimfuno ezinesizotha kuphela emhlabathini futhi ingasatshalaliswa nganoma yiluphi uhlobo lokuvundisa, ifaneleka kakhulu ukutshalwa kwemvelo.

Izinkampani ezinikeza i-organic sesame eqinisekisiwe azisebenzisi noma yiziphi izibulala-zinambuzane eziyingozi, kodwa kunalokho, zibulala izibungu zezinambuzane (emva kokuvuna) ngaphansi kokucindezela ngokweqile nge-carbon dioxide noma amakhaza.

ISesame – Ekhishini

ISesame isetshenziswa ngezindlela ezahlukahlukene ezikhiqizweni zaseMpumalanga, e-Afrika, e-Asia naseNdiya. Isetshenziswa njengesithako ezimpahleni ezibhakwayo kanye nokudla okulula kanye ne-condiment.

Manje sekuyinsakavukela umchilo wesidwaba ukuthi sicwengisise izinto ezibhakiwe ngesesame noma sicebise ngayo imigoqo ye-muesli.

Yini enye engenzeka ngesesame, singafunda kwamanye amakhishi:

I-Tahin - ibhotela lesesame lezitsha ezinoshukela nezimnandi

Isibonelo, inhlama ye-spice "Tahini" (ebuye ibizwe ngokuthi "i-Tahin"), eyaziswa emazweni aseMpumalanga, manje isiyatholakala futhi kithi. Ibhotela lesesame litholakala ngosawoti noma ngaphandle kwalo futhi linganyakaziswa libe ukudla kwasekuseni okusanhlamvu nezithelo, isibonelo, ukukunikeza amandla owadingayo usuku olude esikoleni noma emsebenzini.

Inguqulo enosawoti, ngakolunye uhlangothi, ifaneleka kakhulu njengesengezo samafutha kanye nokuqeda ukunambitheka kwezitsha eziphekwe ngenhliziyo noma ukunambitha amasoso, ukuhambisana kwawo okwenziwa ibhotela lesesame i-creamier.

I-Tahini iyatholakala futhi ngembewu yesesame ehlutshiwe noma engahlutshiwe. Yize okuhlukile okwenziwe ngesesame ehlutshiwe kuyabonakala ngokubukeka kwayo okumhlophe futhi kunambitheka okuncane kakhulu, ukunambitheka kwe-tahini eyenziwe ngesesame engahlutshiwe ku-tart ngokusobala ngenothi elibabayo, kodwa kuhle kakhulu.

I-Gomasio - usawoti wesesame wazo zonke izitsha ezibabayo

I-condiment gomasio yaseJapane yasekuqaleni (sesame usawoti), lapho usesame ogazingiwe kanye nomhlabathi uxutshwa nenani elincane lolwandle noma usawoti wamatshe, uyingxenye yohlu oluyisisekelo lwezitolo eziningi ze-organic eJalimane futhi ihluza izitsha eziningi ezinoshukela ezinosawoti wawo. iphunga - futhi ngaphandle kokuba namandla kakhulu kusawoti.

Fafaza uGomasio z. B. phezu kwesaladi, phezu kwe-tofu ethosiwe noma i-seitan. Amazambane ejakhethi afafazwe ngokhilimu kakotapheya kanye neGomasio futhi anambitheka kamnandi. Umcabango wakho uwumkhawulo.

Ungenza futhi uGomasio ngokwakho:

I-Gomasio - Yenziwe ekhaya

Ku-Gomasio, usawoti we-rock noma wolwandle uyashisisa kancane ukuze uvumele noma yimuphi umswakama osele ukuba uhwamuke. Khona-ke usawoti uchotshozwa odakeni ngokwesayizi oyifunayo.

Imbewu ye-sesame engahlutshiwe manje i-brown ngokulinganayo epanini elingenawo amafutha kuze kube yilapho iphunga elifana namantongomane lisakazeka.

Imbewu kasesame onsundu manje nayo isigaywe odakeni bese ixutshwa nosawoti - kuye ngokuthi umuntu anambitheka kanjani 10 - 15 izingxenye zesesame nengxenye eyodwa kasawoti.

Esikhundleni se-Gomasio, ungasebenzisa isesame egazingiwe, isb. B. Fafaza phezu kwe-muesli yakho noma amanye ama-dessert.

Kubalulekile kuphela ukuthi ugcobe imbewu ye-sesame ngokucophelela nangokulinganayo ngokunyakazisa njalo i-pan ukuze iqinise ukunambitheka kwayo okunephunga elimnandi, kodwa ngaphandle kokunambitha okubabayo, okungaba njalo uma yosiwe kakhulu noma isikhathi eside.

Omunye umkhiqizo owenziwe ngesesame uwoyela wesesame:

Amafutha eSesame - Amafutha e-Ayurveda

Amafutha kaSesame awasetshenziswa nje kuphela njengamafutha okupheka eqophelo eliphezulu kodwa futhi njengesibonelo, eNdiya, ngokwesibonelo, abuye asetshenziswe ngokwesiko ukwenza izimonyo, izigcobo zomzimba, nezinsipho.

E-Ayurveda, uwoyela wesesame, ongena ujule esikhumbeni, unguwoyela wokubhucungwa osezingeni eliphezulu.

Ibuye isetshenziselwe ukwenza ukuthulula amafutha kanye nokudonsa amafutha ekuseni.

Amafutha eSesame asekela ukuvuselelwa kwesikhumba futhi asigcine sisebasha. Umphumela omncane wokuvikela ukukhanya nawo uhlotshaniswa namafutha.

Ucwaningo olwenziwa ngo-2009, olwenziwa namasosha aseJalimane phakathi nomsebenzi e-Afghanistan, lwembula ukuthi uwoyela wesesame ungasetshenziswa ngempumelelo e-rhinitis sicca, okungukuthi i-mucosa yamakhala eyomile.

Cishe kuwo wonke amasosha abopha ngamakhala, amakhala avimbekile, noma aqweqwe uqweqwe ngenxa yesimo sezulu (izinga lokushisa elicishe libe ngu-50 degrees ohambweni lokuyohlola, kanye nendawo yokuhlala eneziphephetha-moya ngakolunye uhlangothi), ukusetshenziswa njalo kukawoyela wesesame kulethe ukuthuthuka okubonakalayo. kuze kube sezingeni lokukhululeka ezimpawu.

ISesame inikeza amafutha ekhwalithi ephezulu

Imbewu yeSesame inamafutha angamaphesenti angama-40 kuya kwangama-50.

Amafutha eSesame noma uwoyela wesesame aqukethe amaphesenti angama-87 ama-unsaturated fatty acids.

Ingxenye yalawa ma-monounsaturated fatty acids kanti enye ingxenye ngamafutha e-polyunsaturated.

I-Linoleic acid, i-omega-6 fatty acid, ibusa phakathi kwamafutha e-polyunsaturated. I-Linoleic acid inomphumela omuhle emazingeni e-cholesterol futhi iyingxenye yesikhumba somuntu kanye ne-mucosa yamathumbu.

Okuqukethwe okuphezulu kwama-unsaturated fatty acids kwenza i-lecithin, into efana namafutha ekhona futhi kuwoyela wesesame, ilungele i-metabolism.

I-Lecithin ithathwa njengengxenye eyinhloko yolwelwesi lwamaseli, iwavimbela ekubeni lukhuni, futhi ngaleyo ndlela iqinisekise ukushintshana okubushelelezi phakathi kwamaseli. I-Lecithin ibalulekile futhi ekufakweni kwe-emulsification kanye nokumuncwa kwamafutha okudla ukuvimbela amatshe enyongo futhi ingasetshenziswa ubuchopho njengomthombo wamandla ngezikhathi zokucindezeleka.

Amafutha anokuqukethwe okuphezulu kwe-unsaturated fatty acids akufanele ashiswe emazingeni okushisa aphezulu - futhi lokhu kuyasebenza nakuwoyela we-sesame.

Ngakho-ke kufanele uthande uwoyela wesesame ongahluziwe, ocindezelwe ngokubanda, uma kungenzeka usuka ekulimeni okuphilayo, futhi uwasebenzise ikakhulukazi ezitsheni zonyaka noma njengamafutha esaladi.

Ukupheka isikhathi eside noma ukuthosa, ngakolunye uhlangothi, i-butterfat (ghee) noma amafutha kakhukhunathi kanye namafutha esundu abomvu avela ekulinyweni okuqhubekayo afaneleka kangcono.

Uwoyela wesesame ocindezelwe ngokubanda unephunga elimnandi le-nutty ngokungafani namafutha kasesame acwengisisiwe angenambitheka.

Okuqukethwe okuphezulu kwe-antioxidant nakho kusho ukuthi uwoyela wesesame uneshelufu ende ende. Uma ibhodlela livaliwe futhi ligcinwe endaweni emnyama nepholile, lizohlala izinyanga eziyishumi nambili.

Ngemuva kokuvula, impilo yeshalofu iyancishiswa. Uma uwoyela enephunga elibi noma ebaba kancane, yeka ukuwasebenzisa.

Kufanele futhi udle ingilazi evuliwe ye-Gomasio noma i-Gomasio ozenzele yona ngokushesha.

I-Sesame inikeza ama-amino acids amathambo, isikhumba, nezinwele

Imbewu yeSesame iwumthombo wekhwalithi ephezulu kakhulu wamaprotheni ngoba inawo wonke ama-amino acid abalulekile futhi inothe kakhulu ku-methionine ne-cysteine.

Lawa ama-amino acid anesulfure enza imisebenzi eminingi emzimbeni. Bahileleke ekwakhekeni kwe-collagen, ingxenye ye-fiber ebaluleke kakhulu yesikhumba, amathambo, imisipha, uqwanga, imigqa, imithambo yegazi namazinyo. Banikeza amandla ezicubu ezixhumeneyo futhi banomthelela ekwakhiweni okunempilo nasekukhuleni kwesikhumba, izinwele, nezinzipho.

I-cysteine, kanye ne-trace element selenium etholakala kusesame, iyisakhiwo esibalulekile ekukhiqizeni i-glutathione ne-glutathione peroxidase.

Zombili lezi zinto ziphakathi kwe-antioxidant ebaluleke kakhulu engapheli emzimbeni.

Amaculo anjalo okudumisa amaprotheni aqukethe isibabule aqale abangele ukungabaza lapho umuntu ecabanga ukuthi ama-amino acid afanayo anesibabule anesibopho sokwakheka kwe-asidi ephezulu lapho kusetshenziswa inyama nemikhiqizo yobisi. Njengakuyo yonke indawo, inani linquma mayelana nezinzuzo nomonakalo.

Amaprotheni ezilwane aqukethe ngokuphawulekayo ama-amino acid anesulfure kunamaprotheni ezitshalo - okuqukethwe kwe-methionine ngu-z. B. kulinganiselwa ukuthi ingeyesithathu phezulu. Inkinga akuwona ama-amino acid anesulfure ngokwawo, kodwa ingaphezu kwawo.

Lokhu kuholela ekwakhekeni kwe-asidi eqinile futhi ngenxa yalokho kukhuthaza ukucindezeleka kwe-oxidative nokuvuvukala.

Iqiniso lokuthi ubisi lukamama luqukethe i-cysteine ​​​​ne-methionine ngesilinganiso esingu-1:1 - njengezitshalo - vele likhombisa ukuthi isilinganiso esingu-1:3 - njengoba sitholakala obisini lwenkomo nasenyameni - singase sibe nempilo encane kithina bantu.

I-Sesame ye-osteoporosis prophylaxis

ISesame inokuqukethwe okuhle kwamaminerali. Izakhi zobuningi be-calcium ne-magnesium zimelelwe kakhulu futhi zikhona ngesilinganiso esifanele ukuze amuncwa umzimba ngokugcwele.

Inhlanganisela engokwemvelo yalezi zakhi ezimbili eziyinqwaba eyenza i-sesame ibaluleke kangaka ekwakheni amathambo, uqwanga namalunga, amazinyo, nemisipha - kuhlanganisa nomsipha wenhliziyo. Ngaphezu kwalokho, ukuqhutshwa kwe-stimuli emithanjeni kuyakhuthazwa.

Uma kuqhathaniswa ngokuqondile, i-sesame iqukethe i-calcium ephindwe izikhathi ezingu-6.5 kunemikhiqizo yobisi.

I-Sesame: 780 mg calcium nge-100 ngayinye

Ubisi: 120 mg calcium nge-100 g

Ngesipuni ngasinye sikasesame (cishe amagremu ayi-10), udla cishe u-78 mg we-calcium, ngakho-ke kuzodingeka udle izipuni ezintathu zesesame ngosuku ukuze ubale inani le-calcium equkethwe iyogathi (200 g) noma ingilazi kashukela. ubisi lwenkomo.

(Isilinganiso sesidingo se-calcium sansuku zonke kumuntu omdala sicishe sibe ngu-1000 mg.)

Nokho, ekugcineni akulona inani le-calcium equkethwe ekudleni eliwujuqu, kodwa inani elingamuncwa umzimba ngempela.

Lapha, futhi, i-sesame yenza kahle kakhulu - naphezu kwalokho okubizwa ngokuthi "ama-antinutrients" ngokwemvelo (i-phytic acid, i-lectins, njll.), engakha izibopho ezingenakuhlukaniswa nama-micronutrients akhona, ukuze lezi zingasatholakali emzimbeni ukumuncwa.

Naphezu kwazo zonke izinkinga, amaphesenti angu-21 - 24 we-calcium ku-sesame asatholakala. Izinga lokumunca ubisi licishe libe ngamaphesenti angama-30.

Kodwa-ke, uma u-sesame uvunyelwe ukuthi ukhukhumale noma uqhume emanzini ngaphambi kokucubungula okwengeziwe (isb. ukwenza ubisi lwesesame - bheka ngezansi ukuze uthole iresiphi), khona-ke ama-antinutrients aphulwa okungenani kancane (kuye ngokuthi ukuvuvukala isikhathi eside kangakanani).

Ngaphezu kwalokho, umuntu angacabanga ukuthi umzimba uzojwayela ukudla okucebile kwe-phytate ngemva kwesikhathi esithile ukuze izinga lokumuncwa kwamaminerali liphinde likhuphuke.

I-Sesame ye-osteoarthritis

Kulo mongo, ucwaningo luyathakazelisa lapho imiphumela yemithamo evamile ye-sesame ku-arthrosis yamadolo ahlangene yabonwa.

Nakuba iqembu leziguli ezingu-25 lidla ama-40 g (cishe izipuni ezingu-4) zesesame ngosuku ngaphezu kwemithi evamile isikhathi esiyizinyanga ezimbili, iqembu lesibili lasebenza njengeqembu lokuqhathanisa futhi lathola imithi evamile kuphela.

I-Sesame ibonise ithonya elihle kakhulu ezimpawu zomtholampilo ze-arthrosis. Ngaphezu kwakho konke, kwakukhona i-gradient ecacile mayelana nokuqina kobuhlungu obuvuna iqembu lesesame.

Uma ukusetshenziswa kwe-sesame kunomphumela omuhle kangaka ku-arthrosis, isifo okusolakala ukuthi siwohlokayo ekuhlanganyeleni, okungahlobene ngokuyinhloko nokusetshenziswa ngokweqile kodwa ukungondleki kanye nokuchithwa kwamaminerali, kungacatshangwa ukuthi i-calcium ebalulekile - kanye nawo wonke amanye amaminerali. futhi ulandele izakhi kusesame (isb. insimbi, i-zinc, i-selenium) - inani elikhulu impela lifika lapho lidingeka khona - ama-antinutrients noma cha.

Ngakho-ke ukusetshenziswa njalo kwesesame kufanele futhi kube isengezo esiwusizo kunoma yikuphi ukwelashwa kwe-cortisone. Kuyaziwa ukuthi ukuphathwa njalo kwe-cortisone kubangela ukukhishwa kwe-calcium emathanjeni.

I-Sesame inikeza ama-antioxidants

Kokubili imbewu kanye namafutha esesame angahluziwe anenani eliphakeme le-antioxidant. I-vitamin E ekhona kanye nezitshalo zesibili ze-sesamin ne-sesamolin zibophezele kulokhu.

Lezi zinto zezitshalo zingezalokho okubizwa ngokuthi ama-lignans, angagcini nje ngokuba nomphumela wokulinganisa ebhalansi ye-estrogen njengamahomoni ezitshalo kodwa futhi abonakala ngomphumela onamandla we-antioxidant.

Ukuvinjwa kwezinqubo ze-oxidative ngama-antioxidants kungaba nemiphumela ezuzisa kakhulu, isb. B. ohlelweni lwemithambo yegazi kanjalo nakumfutho wegazi.

I-sesame yehlisa umfutho wegazi

Ucwaningo oluphindwe kabili lweziguli ezinomfutho wegazi ophakeme ezingakayitholi imithi ye-antihypertensive lubonise ukuthi ufulawa wesesame - ophuzwa njalo esikhathini esithile - uyakwazi ukwehlisa kakhulu umfutho wegazi ophezulu.

Abahlanganyeli babedle inani elincane likafulawa wesesame omnyama nsuku zonke isikhathi esingaphezu kwamasonto amane.

Kodwa-ke, ekugcineni, umphumela we-antioxidant kanye nokuvuselela amaseli wesesame akufanele ube nentshisekelo kuphela ngokuphathelene nezifo zenhliziyo nemithambo yegazi. Ingcindezi ye-oxidative nayo idlala indima ebalulekile ekukhuleni komdlavuza.

ISesame inikeza amandla namandla

Ngaphezu kukavithamini E osekukhulunywe ngaye, isesame iqukethe lonke uhla lwamavithamini B abalulekile - isb. uvithamini B1, B2, ne-niacin (uvithamini B3) - kanye novithamini A.

Amavithamini atholakala kusesame acindezela izinqubo ze-metabolic zawo wonke amasistimu wamaseli nezitho. Basekela ukuhleleka kwe-carbohydrate, i-amino acid, kanye ne-fatty acid metabolism futhi babaluleke kakhulu kumetabolism yezinzwa.

Ziqinisekisa ukuthuthwa kwamandla kuwo wonke amangqamuzana futhi ngenxa yalokho zibalulekile ekusebenzeni ngokomzimba nangokwengqondo ngesikhathi esifanayo ziqinisa amasosha omzimba kanye nokuzivikela komzimba, ngokuqinisekisa, phakathi kwezinye izinto, ukuthi isikhumba kanye nolwelwesi lwamafinyila lusebenza kahle.

Ngale ndlela, imbewu ye-sesame ayinikezi nje kuphela amaminerali abalulekile kodwa futhi namandla adingekayo ngezakhi namavithamini.

ISesame njengosizo lokugaya ukudla

I-sesame ine-fiber eningi yokudla, engavuvukali kakhulu kuphela kodwa futhi enamandla okubopha.

ISesame isekela amathumbu ekukhipheni izinsalela zokudla ezingagayekile kanye nezinto ezicasula ulwelwesi lwamafinyila ngendlela ehlelekile.

Ngakho-ke, i-spoonful noma ezimbili zembewu ye-sesame efafazwe phezu kwe-muesli iyindlela enhle yokuthuthukisa ukugaya.

Emithi yendabuko yaseShayina, futhi, i-sesame ibhekwa njengokudla okuqinisa izitho zokugaya, kodwa futhi nezinso nesibindi.

I-Sesame - I-Kidney ne-Liver Tonic ku-Traditional Chinese Medicine

Emithini Yendabuko YamaShayina (TCM), isesame ihlotshaniswa nokunambitheka okumnandi futhi inokuziphatha okungathathi hlangothi kwezinga lokushisa. Ngakho-ke futhi kungenye yokudla okuqinisa phakathi (uhlelo lokugaya) - kulokhu kunomphumela onomsoco, oqinisayo, nowokuthambisa emathunjini.

Isikhungo esisebenza kahle siyisidingo sokuthi amandla ezinso kungadingeki asetshenziswe ngaphezu kwesidingo, empeleni ukuze akhululeke.

Ku-TCM, i-sesame ivame ukusetshenziswa ngemva kokugula nokubeletha, ezimweni ze-anemia kanye nobuthakathaka obungokwenyama, kanye nokukhiqizwa kobisi komama abahlengikazi.

Kulezi zokupheka ezilandelayo, uzothola ukuthi ungasebenzisa kanjani i-sesame ngendlela emnandi futhi ehlukahlukene.

Amaresiphi ngesesame

Yiqiniso, ungasebenzisa i-sesame ekuphekeni okusekelwe kahle njengesinkwa, ama-crackers, amakhekhe, i-muesli, i-crunchy, imigoqo ye-muesli, amabhola wamandla, nokunye okuningi.

Sikuhlanganisele imiqondo engaziwa kangako ngezansi. Zithokozise ngezindlela zethu zokupheka zesesame ezimnandi nezinempilo kakhulu!

Ubisi lweSesame kubantu ababili

Izithako:

• 30 amagremu sesame
• 500ml wamanzi
• 6 izinsuku omisiwe pitted (noma ngaphezulu noma ngaphansi - ukunambitha)
• Ibhanana le-1

Ku-blender enesivinini esikhulu, hlanganisa imbewu yesesame namanzi bese uhlanganisa phezulu iminithi elingu-1. Ungabese uthela ubisi oluvelayo ngendwangu yokucindezela/indwangu yokuhluza noma ngesisefo esihle uma uthanda ngendlela efanayo.

Bese ubuyisela ubisi oluhlungiwe ku-blender bese wengeza izithako ezisele. Hlanganisa omunye umzuzu futhi ubisi lwe-sesame selulungile.

Uma uthanda ubisi olungahluziwe, ungahlanganisa zonke izithako ku-blender ekuqaleni bese uxuba imizuzu engu-1 - 2.

Ibhotela leSesame

Izithako:

• 125 g ibhotela elimuncu (likhiphe efrijini kusenesikhathi ukuze lingabe lisaqina kakhulu)
• 2 tbsp sesame
• I-1 clove yegalikhi
• rose pepper
• usawoti wedwala

Gcoba ibhotela bese ugcoba ngobumnene imbewu yesesame epanini elomile kuze kube yiphunga elimnandi. Bese ucweba bese ucindezela u-garlic bese uyifaka ebhotela kanye nezinhlamvu zesesame. Ekugcineni, inkathi ngosawoti omncane kanye ne-paprika. (I-sesame ingasetshenziswa futhi ingagazingiwe, okunciphisa kuphela iphunga.)

Isaladi yesitshalo seqanda nge-sesame sauce

Izithako:

• Isitshalo seqanda se-1
• Ama-clove angu-2-3 kagalikhi
• 2 wezipuni sesame unama (tahini)
• 1 tbsp amanzi afudumele
• usawoti wedwala, 1-2 tbsp irayisi uviniga

Geza ama-aubergines bese uwasika ngobude abe yimicu cishe. Ugqinsi luka-2 cm, bese uluhhafuza ngobude. Faka amapheshana esisefweni sepani bese uwashisa ngesivalo aze athambe. Vumela imichilo yesitshalo seqanda ukuthi iphole.

Ukuze uthole isoso, ikhasi bese uchoboza i-garlic bese uyixuba nezithako ezisele ukuze wenze isoso ebushelelezi. Thela i-sauce phezu kwama-aubergines apholile futhi uhlanganise kahle.

Lesi sidlo sifanelekile njengesiqalo esihle noma njengesitsha esiseceleni senkathi efudumele.

I-tofu yesinkwa

Izithako:

• 70 g ufulawa we-wholemeal oqoshiwe
• 90 ml amanzi amile
• ½ tsp usawoti we-rock
• 40 g we-sesame elula
• 40 g imbewu ye-sesame emnyama
• 200 g i-tofu ehlanzekile
• IGhee yokuthosa

Hlanganisa ufulawa, amanzi, nosawoti nge-whisk kuze kube bukhilimu. Beka lesi sinkwa endishini engashoni. Hlanganisa imbewu yesesame ekhanyayo nemnyama endishini yesibili engashoni.

Sika i-tofu kancane bese ushisa i-ghee epanini.

Gcoba izingcezu ze-tofu ku-batter kafulawa bese uzigoqa ngobumnene kumbewu yesesame. Fry izingcezu ze-tofu ekushiseni okuphakathi cishe imizuzu engu-3-4 ohlangothini ngalunye bese ukhipha izingcezu kafushane ephepheni lasekhishini.

Lezi zingcezu ze-tofu zifanelekile njenge-protein side dish yemifino nokusanhlamvu. Ungawasebenzisa futhi esikhundleni senyama yebhega noma uwafake esaladini.

I-Sesame walnut paste yezandla ezilukhuni

Izithako:

• 15 g we-sesame elula
• 30 g ama-walnuts
• 20 amagremu oju

Gcoba ngobumnene ama-sesame nama-walnut kernels ngokuhlukana epanini, ugovuze, kuze kube yiphunga elimnandi. Bese ugaya kokubili kahle kakhulu ku-processor yokudla noma odakeni bese uhlanganisa ingxube noju ukuze wenze inhlama. Yigcobe ezandleni zakho, okufanele ngabe ugeze ngaphambili ngamanzi afudumele, kanye ngosuku futhi uvumele ukunamathisela kusebenze isikhashana. Bese ugeza unamathisele ngamanzi.