9/02/2016

Sesamo

Sesamo 220x235 - Sesamo

El sésamo (Sesamum indicum L.), es una planta originaria de la India y África, que se introdujo en América a través de los esclavos africanos. Tiene unas semillas ricas en aceite, que son las semillas de sésamo o ajonjolí. Estas semillas son usadas para hacer pan, dulces o en variadas recetas de gastronomía.

Estas semillas tienen gran cantidad de proteínas y grasas insaturadas, junto a lecitina y fitoesteroles. Todo junto ayuda a reducir los niveles de colesterol en sangre.  Tienen una gran cantidad de calcio. Hay que tener en cuenta que las semillas de sésamo tienen gran cantidad de calcio (975 mg de calcio por 100 gr de semillas), pero el aceite de sésamo no contiene calcio. El aceite de sésamo tiene importantes efectos para reducir el dolor ya que tiene ácidos grasos con propiedades antiinflamatorias (puede tomarse un poco de aceite de sésamo crudo prensado en frío de uso interno en ensaladas u otras comidas) o frotar externamente las zonas doloridas con el aceite (articulaciones, distensiones musculares, dolor abdominal durante periodo premenstrual, menstrual o menopausia, etc). Este aceite también es muy útil para tratar problemas de piel seca, arrugas, tratamiento de enfermedades de la boca como aftas o ulceritas (aplicar un poco de aceite sobre la zona afectada). En forma de masajes da calor a la piel al favorecer el riego sanguíneo.

Las semillas de sésamo poseen una elevada cantidad de proteínas, además de ser ricas en metionina, un aminoácido esencial. Las grasas que contiene son insaturadas, es decir ‘buenas’, lo que junto a su contenido de lecitina y fitoesteroles las convierte en un alimento que contribuye a reducir el nivel de colesterol sanguíneo.  Poseen muy altos niveles de calcio, de hierro o de zinc (mineral que participa en el metabolismo de los hidratos de carbono, las grasas y las proteínas). Igualmente son ricas en magnesio.

Usos

La mejor forma de tomar las semillas de sésamo son tostadas y molidas añadidas a platos dulces o salados.

  • Gomasio: preparación de sésamo tostado y molido mezclado con sal marina; se añade a cereales y verduras.
  • Tahin o manteca de sésamo: Pasta de semilla de sésamo molido con agua.
  • Halva: Pasta de semilla de sésamo molido con miel.
  • Hummus: Pasta de sésamo molido con garbanzos (Receta de hummus en nuestro blog).

También encontramos el sésamo mezclado con otras semillas como chia, lino, etc.

Precauciones

Las personas que tengan alergia a algún fruto seco o cereal deben tener precaución y ver bien el etiquetado porque al ser procesados en fábrica que manipulan distintos productos, puede contener trazas de algún otro alérgeno.  Algunos en el etiquetado especifican por ejemplo «libre de gluten».

Las personas que padezcan divertículos han de asegurarse de tomarlo bien molidos y con abundante líquido para evitar que las semillas queden en los divertículos o sacos.

El sésamo no debe ser consumido en casos de diarrea por su efecto laxante,  ni tampoco en embarazo (contiene un fitoestrógeno)

Calorías de las semillas de sésamo tostadas sin sal por 100 gr:

  • 601kCal
  • Carbohidratos: 27.7 g
  • Proteína: 14.9 g
  • Grasas: 52.5 g
  • Colesterol: 0.0 mg
  • Sodio: 12.68 mg
  • Fibra: 11.5 g
  • Indice glucémico: 35

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