তিল বীজ

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Sesame seeds (তিল বীজ) are a great source of iron & mineral that many people, especially menstruating females could use more of. Sesame seeds are commonly consumed in Asian countries and also in western countries as part of a paste called tahini. Similar to other seeds, they contain a wide amount of nutrient.

1 ounce (28 gm.) of Sesame Seeds contains(তিল বীজ)

    • Calories:  160
    • Fiber: 3.3 grams
    • Protein: 5 grams
    • Monounsaturated fat:  5.3 grams
    • Polyunsaturated fat: 6 grams
    • Magnesium:  57% of the RDI
    • Thiamine (vitamin B1): 34% of the RDI(Recommended Daily Intake)
    • Zinc:
    • 25% of the RDI(Recommended Daily Intake)

Health benefits OF Sesame Seeds“(তিল বীজ)

    1. Sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary source of lignans, which act as an important antioxidant in the body.
    2. Studies found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status.
    3. Sesame seeds help to reduce inflammation and stress, which can worsen symptoms of many disorders, including arthritis.
    4. Another study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months.
    5. A recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and stress, as well as increased aerobic capacity.
    6. Sesamin from sesame seeds gets converted by human gut bacteria into another type of lignan (important antioxidants) called Enterolactone. Enterolactone can act like the sex hormone estrogen which helps in the prevention of heart disease and breast cancer.

How to eat sesame seeds:

  • Sesame seeds used in salads as toppings.
  • It is also used in various types of Chinese and Japanese dishes.
  • It can be used in vegetable dishes and meat dishes too.

তিল বীজ

তিল বীজ আয়রন ও  খনিজ উপাদান এর একটি দুর্দান্ত উৎস যা অনেক লোক জানে।বিশেষত ঋতুস্রাবের মহিলারা বেশি ব্যবহার করতে পারেন।তিল বীজ সাধারণত এশিয়ান দেশগুলিতে এবং পশ্চিমা দেশগুলিতে তিল নামে পরিচিত যা অন্যান্য বীজের মতো পেস্টের অংশ হিসাবে খাওয়া যায় তিল বীজে প্রচুর পরিমাণে পুষ্টিকর উপাদান রয়েছে।

১ আউন্স তিল বীজে (২৮ গ্রাম।) থাকা পুষ্টি উপাদানঃ

ক্যালোরি: ১৬০
ফাইবার: ৩.৩ গ্রাম
প্রোটিন: ৫ গ্রাম
মনস্যাচুরেটেড ফ্যাট: ৫.৩ গ্রাম
পলিউনস্যাচুরেটেড ফ্যাট: ৬ গ্রাম
ম্যাগনেসিয়াম: আরডিআই এর ৫৭%
থায়ামাইন (ভিটামিন বি ১): আরডিআই এর ৩৪% (দৈনিক গ্রহণে সুপারিশ কৃত)
দস্তা:
আরডিআই এর ২৫% (দৈনিক গ্রহণে সুপারিশ কৃত)

তিল বীজের স্বাস্থ্য উপকারিতাঃ

  • তিলের বীজে প্রচুর পরিমানে লিগানান থাকে,এটি বিশেষত সেসামিন নামে পরিচিত।তিলের বীজ লিগান্যান্সের সর্বাধিক পরিচিত ডায়েটরি উৎস যা দেহে গুরুত্বপূর্ণ অ্যান্টিঅক্সিড্যান্ট হিসাবে কাজ করে।
  • গবেষনায় দেখা গেছে যে পোস্ট ম্যানোপসাল মহিলারা যারা পাঁচ সপ্তাহ ধরে প্রতিদিন ৫০ গ্রাম করে তিলের বীজের গুঁড়ো খায় তাদের রক্তের কোলেস্টেরল এবং যৌন হরমোনের অবস্থার উন্নতি ঘটে।
  • তিলের বীজ প্রদাহ এবং স্ট্রেস কমাতে সাহায্য করে,যা বাতের ব্যথা সহ অনেক রোগের লক্ষণ প্রমোসন করতে পারে।
  • অন্য একটি গবেষনায় দেখা গেছে যে হাঁটু অস্টিওআর্থারাইটিসে আক্রান্ত ব্যক্তিদের দু’মাস ধরে প্রতিদিন প্রায় ৪০ গ্রাম তিল বীজ গুঁড়ো গ্রহনের ফলে রক্তে উল্লেখযোগ্য ভাবে কম প্রদাহজনক ভাব দেখা গেছে।
  • সাম্প্রতিক একটি গবেষণায় দেখা গেছে যে ২৮ দিন প্রতিদিন প্রায় ৪০ গ্রাম তিলের বীজ গুঁড়ো গ্রহনের ফলে,আধা-পেশাদার অ্যাথলেটগুলি পেশী ক্ষতি এবং স্ট্রেসকে উল্লেখযোগ্যভাবে হ্রাস করে, পাশাপাশি বায়বীয় ক্ষমতাও বাড়িয়ে দেয়।
  • তিলের বীজ থেকে পাওয়া সেলামিনকে মানুষের পেটের ব্যাকটেরিয়া দ্বারা আর এক ধরণের লিগানান (গুরুত্বপূর্ণ অ্যান্টিঅক্সিডেন্টস) এন্টারোল্যাকটোন বলা হয়। এন্টারোলাকটোন সেক্স হরমোন ইস্ট্রোজেনের মতো কাজ করে যা হৃদরোগ এবং স্তন ক্যান্সার প্রতিরোধে সাহায্য করে।

তিল বীজ কীভাবে খাবেন:

  • টপিং হিসাবে সালাদে তিল বীজ ব্যবহৃত হয়।
  • এটি বিভিন্ন ধরণের চাইনিজ ও জাপানি খাবারে ব্যবহৃত হয়।
  • তিল এর বিভিন্ন মিষ্টি জাতীয় খাবার যেমন তিলের খাজা, তিলের নাড়ু ও তিলের বার।
  • তিল বিভিন্ন সবজি ও গরুর গোস্ত এর সাথে খাওয়া যায়

 

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