How to eat black sesame seeds for easy absorption
Black sesame is a nutritious food, rich in protein, fat, vitamin E, calcium, iron and other nutrients. However, due to its harder shell, direct consumption may result in lower absorption. This article will combine the hot topics and hot content on the Internet in the past 10 days to analyze the best way to eat black sesame seeds and help you better absorb its nutrients.
1. Nutritional value of black sesame seeds
Black sesame seeds are very rich in nutrients. The following are their main nutrients and contents:
| Nutritional information | Content per 100g |
|---|---|
| protein | 20 grams |
| fat | 46 grams |
| carbohydrates | 24 grams |
| Calcium | 780 mg |
| iron | 22 mg |
| Vitamin E | 50 mg |
2. How to eat black sesame seeds for easy absorption
1.Grind into powder: The shell of black sesame seeds is hard and difficult to digest when eaten directly. Grinding it into powder can destroy the shell structure and improve the nutrient absorption rate. It is recommended to use a wall breaking machine or grinder to grind black sesame into fine powder and eat it with milk, soy milk or porridge.
2.Eat after frying: Roasted black sesame seeds not only have a stronger aroma, but also soften the shell and promote digestion and absorption. Use low heat when frying to avoid burning.
3.Serve with fat: Fat-soluble vitamins (such as vitamin E) in black sesame require oil to help absorb. Recommended to consume with nuts, olive or flaxseed oil.
4.Make black sesame paste: Mix black sesame powder with glutinous rice flour or brown rice flour, add water and cook into a paste, which is delicious and easy to absorb.
5.Eat after fermentation: Ferment black sesame and beans together to make black sesame paste or black sesame soy milk. The fermentation process can decompose some difficult-to-digest ingredients and improve absorption rate.
3. Taboos on eating black sesame seeds
1.Not too much: Black sesame has a high fat content and excessive consumption may lead to indigestion or obesity.
2.Use with caution if you have allergies: Some people are allergic to black sesame seeds and need to confirm whether they are allergic before eating.
3.Avoid eating with high oxalate foods: The calcium in black sesame seeds may combine with oxalic acid to form stones. It is recommended to avoid eating it with high oxalic acid foods such as spinach and amaranth.
4. Recommended black sesame recipes that are popular on the Internet
The following are the most popular black sesame recipes on the Internet recently for your reference:
| Recipe name | main ingredients | Preparation method |
|---|---|---|
| black sesame milk | black sesame powder, milk | Add black sesame powder to hot milk and mix well |
| Black sesame glutinous rice balls | Black sesame powder, glutinous rice flour, sugar | Mix black sesame powder and sugar, wrap it in glutinous rice skin and cook |
| Black sesame oatmeal | Black sesame powder, oatmeal, honey | After cooking the oatmeal, add black sesame powder and honey |
| Black sesame salad dressing | Black sesame paste, olive oil, lemon juice | Mix all ingredients together and serve with salad |
5. Summary
Black sesame seeds are a nutrient-rich ingredient, but eating them directly may result in lower absorption rates. By grinding, frying, mixing with oil or fermentation, its nutrient absorption rate can be significantly improved. At the same time, only by paying attention to dietary taboos and properly combining ingredients can the health benefits of black sesame be fully unleashed. I hope this article can help you enjoy black sesame seeds better and add points to your health!
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