黑芝麻白芝麻，哪種營養更豐富？

Black sesame seeds and white sesame seeds are very common "garnishing ingredients" on the dining table. Whether sprinkled on rice to enhance the flavour, paired with sweet and sour pork, blanched vegetables to add more texture, or as a decorative topping for desserts, they can be found. In fact, sesame seeds are a very nutrient-dense food, and just a small spoonful of sesame seed powder a day can replenish the body with a variety of key nutrients.

Black and White Sesame Seeds: Nutritional Commonalities and Folk Perceptions under High Fats and Oils

Sesame seeds are high in fats and oils, up to 60%, and their main fatty acid is linoleic acid - an essential fatty acid which, if deficient, may affect the functioning of many bodily functions, especially hormonal balance. Meanwhile, sesame seeds belong to the nut family and contain healthy fats that help lower cholesterol,Blood vessel purificationIn folk belief, black and white sesame seeds have been attributed different tonic effects. In folk belief, a black and white sesame seeds are given different regulating effects: some people believe that black sesame seeds can make the hair thick black, white sesame seeds can nourish the lungs, strengthen the body, improve the state of physical weakness.

However, from a scientific point of view, sesame seeds are indeed rich in a variety of nutrients, but it can not directly achieve the immediate effect of "growing black hair" and "nourishing the lungs", but rather, through long-term supplementation, the overall health of the body to adjust the overall health of these parts of the benefits indirectly.

Black sesame seeds: antioxidant, calcium supplement and intestinal health nutrient

Black sesame seeds are rich in vitamin E. This ingredient has a strong antioxidant capacity and can effectively remove free radicals from blood vessels, helping to maintain the health of the body.Heart Health(b) at the same time.Vitamin E It also promotes skin metabolism, keeping skin firm and supple with a healthy glow. Not only that, black sesame seeds are also a high qualityHigh-calcium ingredientsIt is a convenient choice for calcium supplementation as it has a high calcium absorption rate - adding one tablespoon of Black Sesame Seed Powder to a glass of milk or soya milk can provide 50% of your daily calcium requirement.

In addition, the dietary fibre content of black sesame is also very considerable, can help purify the gastrointestinal environment; at the same time, its own oil can play a role in lubricating the intestinal tract, to avoid direct friction of fibre to the intestinal wall caused by discomfort, but more gently promote gastrointestinal peristalsis, improve bowel movement.

White sesame seeds: high protein, blood vessel protection and unique advantage of bowel regulation

Compared to black sesame, white sesame has different nutritional highlights: its protein content is more prominent, which can efficiently replenish nutrients for the body; at the same time, white sesame also has a higher fat content, which is very suitable for oil extraction, and most of its fats are healthy unsaturated fats, in which linoleic acid can inhibit low-density cholesterol (commonly known as "bad cholesterol"), helping to maintain vascular health.

White sesame is also rich in zinc, a mineral that not only helps to repair inflammation in the cardiovascular system and slow down the progression of atherosclerosis, but also regulates intestinal health, reducing the incidence of diarrhoea or intestinal inflammation, and allowing for a more complete and thorough absorption of nutrients into the body.

How to eat sesame seeds? Avoid processing loss, grasp the principle of moderation

In the face of nutrient-rich sesame, many people's first reaction is through the black sesame oil, white sesame oil intake of its nutrients, but there are obvious flaws in this way: sesame in the process of oil extraction, most of the dietary fibre, protein and other water-soluble or non-fat-soluble nutrients will be lost, and ultimately only fat and fat-soluble vitamins, can not be a comprehensive intake of sesame nutritional value.

Therefore, if you want to fully absorb the nutrients of sesame seeds, it is recommended to give priority to cooked sesame seeds or sesame seed powder. As for the appropriate daily intake, about 2 tablespoons of sesame seed powder, can be flexibly combined with milk, soya milk and other beverages, or mixed into rice, noodles, or directly into a sesame seed paste with hot water. However, it should be noted that sesame is a high-fat food, even if it is rich in nutrients, but also need to control the intake, to avoid over-consumption of fat intake, but increase the burden on the body.