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Тахини: польза для здоровья

Тахини: польза для здоровья

Возможно, вы уже слышали о тахини – густой пасте, изготовленной из семян кунжута. Эти маленькие неказистые семена люди научились применять около четырех тысяч лет назад, сегодня они составляют основу ближневосточной, греческой, израильской и индийской кухонь. О кунжутной пасте упоминания встречаются также в китайских и японских летописях XIII века, когда ее добавляли в качестве усилителя вкуса при приготовлении лапши.
Сегодня у тхины, как еще называют сезамовую пасту, есть целая армия поклонников во всем мире. Любители ближневосточной и индийской кухонь, а также вегетарианцы всего мира добавляют ее в хумус, фалафель, десерты, используют в качестве начинки для пирожков или дополнительной вкусовой добавки к соусам.

Кунжутная паста на 100% состоит из молотых семян, имейте это ввиду, когда будете выбирать ее в магазине. Уже в процессе приготовления ее разбавляют маслом и водой, добавляют к ней сок лимона, соль и измельченный чеснок.

Существует два вида пасты: очищенная и неочищенная. Неочищенная - считается более полезной, поскольку ее готовят из цельных зерен. Она богата питательными веществами и маслами, поэтому очень часто тахини также называют сезамовым маслом.

В ста граммах тахины содержится 595 калорий, 0,473 мг рибофлавина, 0,693 мг пантотеновой кислоты и 0,149 мг витамина В6. Помимо этого она содержит жиры, углеводы, белок, витамин А, тиамин, ниацин, фолиевую кислоту, кальций, железо, фосфор, цинк, магний и марганец.

Ореховый вкус делает сезамовое масло отличным дополнением к мясу, салатам, выпечке и даже, запеченным яблокам.

Эта ближневосточная приправа богатая полезными жирными кислотами, питательными веществами и пищевыми волокнами помогает в поддержании гормонального баланса и укреплении костей.

А на что еще способна тахини?

- Снижает артериальное давление. За счет содержащего в ней калия, антиоксидантов и растительных лигнанов, кунжутная паста помогает улучшать липидный профиль, тем самым нормализуя артериальное давление;

- Улучшает работу сердца. Это действие семян возможно, благодаря содержанию сезамолина и сезамина – веществ, предотвращающих сердечно-сосудистые заболевания и устраняющих нарушения артериального кровообращения;

- Снижает уровень холестерина. Это происходит за счет фитостеролов, присутствующие в тхине, так называемых, бета-ситостеролов;

- Способствует снижению веса. Несмотря на то, что кунжутная паста весьма калорийна и содержит большое количество жиров, все они полезны. К тому же, благодаря содержанию белка в приправе, она достаточно сытная, поэтому небольшое количество обеспечивает чувство сытости надолго;

- Улучшает работу мозга. Калий, марганец и омега-3 жирные кислоты, ускоряют развитие нервных тканей, улучшают память, останавливают дегенеративные процессы.

Как приготовить пасту дома?

Обжарьте семена кунжута на большой сковороде, это усилит ореховый вкус. Постоянно помешивайте, пока они не приобретут слегка золотистый оттенок. Затем пересыпьте их на доску и дайте остыть.

Остывшие семена пересыпьте в кухонный комбайн и измельчайте в течение одной минуты, пока они не образуют рассыпчатую массу. После этого начните добавлять к ним по одной столовой ложке оливкового масла. Каждый раз взбивайте массу около двух минут, чтобы образовалась гладкая текстура.
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