Indlela yokusebenzisa iimbewu zeSesame ekuphekeni: Iingcebiso zokuGcina kunye neendlela zokupheka

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa ngoJuni 27, 2022

ISesame (iSesamum indicum) sisityalo esidubula iintyatyambo kuhlobo lweSesamum. Uninzi lwezihlobo zasendle zenzeka eAfrika kunye nenani elincinci eIndiya.

Iqheleke kakhulu kwindawo ezitshisayo kwihlabathi jikelele kwaye ilinyelwa imbewu yayo etyiwayo, ekhula kwimidumba.

Imbewu yeSesame yindlela entle yokongeza incasa ekuphekeni kwakho. Zinezinto ezininzi kwaye ziza kwiindidi ezininzi ezahlukeneyo. Ngoko makhe sijonge indlela yokuzisebenzisa ekuphekeni.

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Imbewu yeSesame yimbewu encinci, esicaba evela kwisityalo sesesame. Zifumaneka kwiindidi ezimbini: ezimhlophe nezimnyama. Iimbewu ezimhlophe zesesame zisetyenziswa ngokuqhelekileyo ekuphekeni, ngelixa ezimnyama zisetyenziselwa ukukhutshwa kweoli. Imbewu yeSesame ine-nutty, incasa eswiti kancinane kwaye ityebile kwi-oyile, iyenza ibe sisithako esibalulekileyo kwizidlo ezininzi kwihlabathi jikelele.

Ukusebenzisa Imbewu yeeSesame ekuphekeni

Imbewu yeSesame sisithako esiguquguqukayo esinokusetyenziswa kwiindidi ezahlukeneyo zokutya. Nazi ezinye iindlela zokusebenzisa imbewu yesesame ekuphekeni kwakho:

• Imbewu yesesame etshisiweyo: Imbewu yeesame egayiweyo iyindlela entle yokongeza incasa kunye ne-crunch kwiisaladi, i-stir-fries kunye nemifuno eyosiweyo. Gcoba nje imbewu yeesesame kwipani eyomileyo phezu kobushushu obuphakathi de ibe yigolide emdaka kunye nevumba elimnandi.
• Ioyile yembewu yeSesame: Ioyile yeSesame yioyile enencasa nesempilweni engasetyenziselwa ukupheka, ukunxitywa kwesaladi, kunye neemarinades. Inencasa ye-nutty kwaye ityebile kwi-antioxidants.
• Umxube wembewu yeSesame: Umxube wembewu yesesame egcadiweyo, ityuwa, kunye neziqholo sisinongo esihle senyama eyojiweyo, iitapile, kunye nokutya kwaselwandle. Yongeza ukukhaba okunencasa kunye nesiqholo kancinci kuso nasiphi na isitya.
• Ukutshiza kwembewu yeSesame: Fafaza imbewu yesesame ethosiweyo phezu kweetapile eziphekiweyo, inkukhu ebhakiweyo, okanye isaladi entsha yokongeza incasa kunye nokuthungwa.
• Isosi yembewu yeSesame: Isosi yembewu yeSesame, ekwabizwa ngokuba yi-tahini, sesona sithako sisisiseko kuMbindi Mpuma. Yenziwa ngokuxuba imbewu yesesame ethosiweyo kunye neoli yomnquma, ijusi yelamuni, kunye negalikhi. Isenokusetyenziswa njengediphu yesonka okanye imifuno, okanye njengesosi yenyama eyosiweyo nentlanzi.
• Imbewu yeSesame eqholiweyo: Imbewu yeSesame ingasetyenziselwa ukugquma kwaye yongeze incasa kwizinto eziqhotsiweyo okanye ezibhakiweyo ezifana nekhoya yaseIndiya, chikki kunye nesonka. Basenokuxutywa nezinye iincasa ezifana nekorianda, iapile, okanye iyogathi eqholiweyo ukuze ukongeza incasa.
• Imbewu yeSesame kwi-pulao : Imbewu yeSesame inokongezwa kwizitya zerayisi njenge-pulao yokongeza incasa kunye nesondlo. Zinokuthotywa okanye zigcadwe kwaye zixutywe nezinye iintlobo zamandongomane kunye neziqholo zesidlo serayisi esinencasa nesisempilweni.
• Imbewu yeSesame isongelwe ukutya kwaselwandle: Imbewu yeSesame ingasetyenziselwa ukwambatha kwaye yongeze incasa kukutya kwaselwandle okufana neprawn, intlanzi kunye nesipinatshi. Zinokuhlanjululwa kumxube weziqholo kwaye zifakwe kwimbewu yeesame ukuze zibe nesidlo sasemini esinencasa nenempilo okanye isidlo sakusihlwa.

Ukujonga umgangatho weSesame Seeds

Xa uthenga imbewu yesesame, kubalulekile ukujonga umgangatho. Nazi ezinye izinto onokuzijonga:

• Ukutsha: Imbewu yeSesame kufuneka ibentsha kwaye ikhululeke kulo naliphi na ivumba elirhabaxa okanye elidala.
• Umbala: Imbewu yesesame emhlophe kufuneka ifane ngombala, ngelixa imbewu yesesame emnyama kufuneka ibengezele kwaye ifane ngobukhulu.
• Ubume: Imbewu yeSesame kufuneka yome, ikhrisime, kwaye ingabi nabumanzi okanye ukungunda.

Gcoba: Uzipheka njani iimbewu zeSesame ukuya kwiMfezeko

Ukuhlamba imbewu yeesame kwi-stovetop yindlela efanelekileyo yokupheka. Yindlela ekhawulezayo nelula yokongeza incasa ye-nutty kunye nombala wegolide omdaka ekutyeni kwakho. Nantsi indlela yokwenza:

• Beka uluhlu oluncinci lwembewu yeesame kwi-skillet eyomileyo okanye epanini.
• Fudumeza i-skillet ngokushisa okuphezulu, uvuselela imbewu rhoqo.
• Gcoba imbewu imizuzu emi-2 ukuya kwemi-3 okanye de ijike ibe bugolide.
• Susa i-skillet ekushiseni kwaye uvumele imbewu ipholile.

Indlela yokubhaka

Ukugcoba imbewu yesesame kwi-oven yenye indlela enhle yokuyipheka. Le ndlela ilungele ukupheka inani elikhulu lembewu yeesame kanye. Nantsi indlela yokwenza:

• Ukucwilisa i-oven ukuya kwi-350 ° F (175 ° C).
• Ukusasaza imbewu yeesame kwinqanaba elincinci kwiphepha lokubhaka.
• Bhaka imbewu imizuzu emi-5 ukuya kweli-10 okanye de ibe mdaka wegolide.
• Susa iphepha lokubhaka kwi-oven kwaye uvumele imbewu ipholile.

Ukuthenga iimbewu zeSesame

Xa uthenga imbewu yesesame, kungcono ukuyithenga ngobuninzi kwivenkile yokutya okanye kwivenkile yokutya yezempilo. Iivenkile zaseMbindi Mpuma zikwayindawo entle yokuthenga imbewu yeesesame. Nanga amanye amacebiso ekufuneka uwakhumbule:

• Jonga imbewu eyomileyo kwaye engenamanzi.
• Khetha imbewu enombala ofanayo kunye nobukhulu.
• Jonga umhla wokuphelelwa ukuze uqinisekise ubutsha.

Ukugcina Imbewu yeSesame: Ukuzigcina zintsha kwaye zinencasa

Ukugcina imbewu yesesame ngokufanelekileyo kubalulekile ukuyigcina intsha kwaye inencasa. Ukugcinwa okungafanelekanga kunokukhokelela kwi-rancidity, ilahleko yencasa, kunye nobomi obufutshane beshelufu. Nasi isizathu sokuba ugcino olufanelekileyo lubalulekile:

• Imbewu yeSesame iqulethe ioyile ezinokuthi zihambe zirhabaxa xa zingagcinwanga kakuhle.
• Incasa yembewu yesesame inokonakala ngokuhamba kwexesha ukuba ayigcinwanga kwiimeko ezifanelekileyo.
• Ukugcinwa okufanelekileyo kunokwandisa ubomi beshelufu yembewu yeesame kwaye ugcine imali ekuhambeni kwexesha.

Indlela yokugcina iimbewu zeSesame

Nanga amanye amacebiso okugcina imbewu yesesame ukuzigcina zintsha kwaye zinencasa:

• Gcina imbewu yesesame kwisingxobo esingangeni moya kwindawo epholileyo neyomileyo. I-pantry okanye ikhitshi yekhabhinethi yindawo entle yokuzigcina.
• Ukuba uhlala kwimozulu eshushu nefumileyo, cinga ngokugcina imbewu yeesesame kwisikhenkcisi okanye kwisikhenkcisi ukwandisa ubomi babo beshelufu.
• Imbewu yesesame egcadiweyo ingagcinwa kwisikhongozeli esingangeni moya kwiqondo lobushushu begumbi ukuya kutsho kunyaka.
• Imbewu yesesame ekrwada kufuneka igcinwe kwisingxobo esingangeni moya kwisikhenkcisi okanye kwisikhenkcisi ukuya kutsho kwiinyanga ezintandathu.
• Ukuba uthenga iimbewu zesesame ngobuninzi, zigqithisele kwisikhongozeli esingangeni moya ngokukhawuleza ukuthintela ukuba zingabi namvula.
• Ukuba uyaqaphela ukuba imbewu yakho yeesame ibonakala imnyama ngombala okanye inevumba elimnandi, lixesha lokuyiphosa kwaye uthenge ibhetshi entsha.

Indlela yokwenza iTahini

I-Tahini sisithako esithandwayo kuMbindi Mpuma kwaye yenziwe ngayo imbewu yeesame emhlabeni. Nantsi indlela yokwenza i-tahini:

• Gcoba imbewu yesesame kwi-oveni ngokulandela le miyalelo ingentla.
• Vumela imbewu yeesame ukuba ipholile ngokupheleleyo.
• Galela imbewu yeesame ethosiweyo kwiprosesa yokutya okanye i-blender kunye ne-pulse de ibe yintlama eqinile, eqinile.
• Yongeza inani elincinci leoli (elifana neoli yeoli) kumxube kwaye uqhubeke udibanisa de i-tahini ifikelele kwi-consistency egudileyo, enokuthululwa.
• Gcina i-tahini kwisitya esingenawo umoya kwifriji ukuya kwinyanga.

Ukuphonononga iLizwe elimnandi leZitya zaseAsia ngembewu yeSesame

Esinye sezidlo ezidumileyo zaseAsia ezisebenzisa imbewu yesesame yosiwe kwaye ifakwe kwinkukhu yesesame. Esi sidlo kulula ukwenza kwaye sifanelekile kwabo bathanda incasa ekhethekileyo ye-nutty yembewu yeesame. Ukwenza esi sidlo, kuya kufuneka uhlambe amaqhekeza enkukhu kumxube wesosi yesoya, ioyile yesesame, igalikhi kunye nejinja. Emva koko, gcoba inkukhu ide iphekwe kwaye ufefe imbewu yeesame phezulu ukuze udibanise i-flavour kunye ne-crunch.

Imbewu yeSesame Rice

Esinye isitya esimnandi saseAsia esisebenzisa imbewu yesesame yimbewu yesesame yerayisi. Esi sidlo siyindlela enkulu yemifuno kwaye ifanelekile kwabo bafuna i-twist ekhethekileyo kwiitya zerayisi zendabuko. Ukwenza irayisi yembewu yesesame, vele upheke irayisi njengoko uqhele ukwenza kwaye wongeze kwimbewu yeesame kunye nentwana yeoli yeesesame ukuze unambitha. Esi sidlo sikulungele ukukhonza kunye nemifuno eqhotsiweyo okanye i-tofu.

Ukutya kwaselwandle ngeSauce yeSesame

Ukutya kwaselwandle ngesame yesame sesinye isitya esidumileyo saseAsia esisebenzisa imbewu yesesame. Esi sidlo sifanelekile kubathandi bokutya kwaselwandle kwaye siyindlela entle yokongeza ukulunga okusentliziyweni yakho ekutyeni kwakho. Ukwenza esi sidlo, kuya kufuneka upheke ukutya kwaselwandle okuthandayo (okufana ne-shrimp okanye i-scallops) kwaye uphakamise nge-sauce emnandi yesesame eyenziwe ngeoli yeesame, i-soy sauce kunye nobusi. Gcoba imbewu yeesame ngaphezulu ukuze udibanise incasa kunye ne-crunch.

Indlu yaMandla yeSondlo: Izibonelelo zeMpilo zeSesame Seeds

Imbewu yeSesame ingumthombo olungileyo weprotheyini, eyimfuneko ekugcineni nasekulungiseni izicubu emzimbeni wethu. Ziqulethe zonke ii-amino acids ezibalulekileyo, ezibenza babe ngumthombo opheleleyo weprotheyini. Ukongeza imbewu yeesame ekutyeni kwakho kunokukunceda ukuba uhlangabezane neemfuno zakho zemihla ngemihla zeprotheyini.

Khusela intliziyo yakho

Imbewu yeSesame iqulethe amafutha angaxutywanga anceda ekugcineni intliziyo yakho isempilweni ngokutshintsha amafutha ahluthayo. Zikwaqulethe i-sesamin kunye ne-sesamolin, ezizii-lignans ezifunyaniswe ukuba zinciphise amanqanaba e-cholesterol. Ukutya iimbewu zesesame rhoqo kunokunciphisa umngcipheko wesifo sentliziyo.

Iivithamini eziyimfuneko kunye neeminerali

Imbewu yeSesame igcwele iivithamini kunye neeminerali eziyimfuneko kumzimba wethu. Ziqulethe i-vitamin B, enceda ekuphuculeni imetabolism kunye nokugcina amathambo enempilo. Bakwabonelela ngesixa esikhulu se-magnesium, esiyimfuneko ekusebenzeni kwezihlunu kunye nemithambo-luvo.

Iindlela ezilula zokongeza imbewu yeesame ekutyeni kwakho

Imbewu yeSesame ingasetyenziswa ngeendlela ezahlukeneyo ekhitshini. Nanga amanye amacebiso:

• Gcoba imbewu yeesesame ngesisa phezu kwesonka sakho sasekhaya okanye uxutywe kwintlama yesonka sakho. Umgubo opelayo kunye nembewu yesesame yenza indibaniselwano eqaqambileyo yesonka kunye ne-pretzels.
• Yongeza ipakethi yokulunga kwisaladi yakho ngokuphosa imbewu yeesame.
• Yenza isinxibo esimnandi nesinesondlo ngokuxuba ioli yesesame, isosi yesoya, kunye nobusi.
• Sebenzisa intlama yembewu yesesame (tahini) njengesithako kwi-hummus yakho okanye njengokusasazeka kwi-toast yakho.
• Ugqibile ukutya kwakho okuphefumlelweyo kwaseAsia ngembewu yesesame eqaqambileyo nenencasa ufefe phezu kweeprawn zakho okanye ingwane.

Imbewu yeSesame kukutya okulula okunokukunceda ugcine ukutya okunempilo. Ziphezulu kwiprotheyini, iivithamini, kunye neeminerali, kwaye zinokubonelela ngoluhlu lweenzuzo zempilo. Ke qala ukongeza imbewu yeesesame kwisidlo sakho namhlanje kwaye wonwabele incasa ebukhali kunye nencasa emnandi abayizisayo.

isiphelo

Ke, unayo-yonke into odinga ukuyazi malunga nokusebenzisa imbewu yeesame ekuphekeni. Ziyindlela enhle yokongeza incasa ye-nutty kunye nentwana yokuthungwa kwizitya zakho, kwaye zisempilweni kakhulu! Ngoko musa ukoyika ukuzama!

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.