亞洲十大超級食物(第八位)︰黑芝麻

連續兩期介紹了我極力推介的亞洲超級食物,今次第八位的主角是黑芝麻。黑芝麻是我每天食用的食材之一,不論加到熱飲、早餐或任何一餐,黑芝麻是我保持頭髮烏黑亮麗的秘密。

求學時期常在爸爸的書櫃找書本閱讀,當中包括明代李時珍有關草藥食物的《本草綱目》。《本草綱目》記載:「久服(芝麻),輕身不老,堅筋骨,明耳目。」我想這正是我到目前為止,仍然沒有任何近視或眼睛毛病的原因吧。

金、白、黑芝麻當中我最愛黑芝麻。因為黑芝麻的鈣質含量是牛奶的四倍。如果你也有乳糖不耐症,黑芝麻能為你提供豐富的鈣質卻不用受肚瀉之苦。黑芝麻所含的維他命E也是蔬菜之冠,維他命E有抗氧化功效,亦都科學化地驗證了《本草綱目》「久服(芝麻),輕身不老」之說吧!

我自己會購買來自台灣或日本的有機黑芝麻,把這小小的種子,約半茶匙放進手動研磨機,每次需要時即磨新鮮的芝麻粉食用或加進熱飲裏。

原文刊登於晴報

黑芝麻的好處 Reasons to Eat More Black Sesame

black-sesame

黑芝麻性味甘平,入肝、腎二經,有潤膚、補血、明目、補益精血、潤燥滑腸、生津等作用。還可降低血糖,增加肝臟及肌糖元含量,也可降低血中膽固醇含量。適合因肝腎不足所致的脫髮、皮膚乾燥、便秘、病後體虛、眩暈等症的中老年人食用。

  • High In Antioxidants
    Sesame seeds contain several antioxidants including sesamin and sesamolin as well as vitamin E. These antioxidants may help to prevent illnesses that can result from chronic oxidative stress such as cancer and cardiovascular disease.
  • High In Vitamin E
    Vitamin E can help boost the immune system, reduce the risk of heart attacks and protect the eyes from cataracts. Vitamin E is also believed to have anti-aging effects.
  • Bone Health
    Sesame seeds are a great source of calcium, zinc and several other vitamins and minerals that can help maintain proper bone density and prevent conditions that result from mineral deficiencies like osteoporosis.
  • Respiratory Health
    The magnesium in sesame seeds may help aid the respiratory system and treat certain side effects of asthma.
  • Anti-Inflammatory & Pain Relief
    Sesame seeds are a good source of copper, a mineral known to aid in pain relief from rheumatoid arthritis. Sesame seeds may help reduce swelling and have additional anti-inflammatory benefits as well.
  • Cancer Prevention
    One of the most important benefits of sesame seeds is their potential in the war against cancer. They are high in antioxidants as well as compounds called lignans, which have been found in lab tests to have anti-cancer properties. These substances may inhibit processes that contribute to cancer cell growth while inducing cancer cell death. Studies have shown eating sesame seeds to have positive effects on breast cancer treatment and one study associated daily sesame seed consumption with reduced risk of stomach cancer.
  • High In B-Vitamins
    The many complex B vitamins found in sesame seeds help the body extract energy from food and keep red blood cells healthy.
  • Lower Cholesterol
    The phytosterols in sesame seeds help the body absorb cholesterol and may help balance good and bad cholesterol levels.
  • Lower Blood Pressure
    The compounds in sesame seeds have been shown to relax blood vessels in lab tests and there by reduce blood pressure levels.

Prepare Less Enjoy More: 辣炒小丁 + 雲耳蓮藕 + 燙麵(拌黑芝麻)

meal 1

材料Serve: 1人份
一個人住,可以選擇能存放久一些的食材,方便一次買下多天的菜,慢慢吃喔!

辣炒小丁

材料  
洋蔥  半個
玉米 1條
紅椒 半個
青蔥 1條
韓國辣醬 1茶匙
鹽、糖、酒 各少許

做法  METHOD
1. 洋蔥、玉米、紅椒、青蔥切粒
2. 先炒香洋蔥,再下玉米、紅椒,加少許鹽、糖、酒、韓國辣醬調味,關火前加入青蔥

雲耳蓮藕

材料  
雲耳 半碗
蓮藕 半碗
糖、鹽、酒、白醋、白芝麻 各少許

做法  METHOD
1. 雲耳、蓮藕下鍋,加入適量糖、鹽、酒、白醋調味,關火後灑上白芝麻

燙麵(拌黑芝麻)

材料  
糙米烏冬 1扎
黑芝麻    適量

做法  METHOD
1. 糙米烏冬按包裝指示煮熟,盛起後灑上黑芝麻

Special thanks: April Wong@ Prepare Less Enjoy More