胡麻(学名:Sesamum indicum),別名芝麻、脂麻、油麻,是胡麻科胡麻屬植物。雖然它的近親在非洲出現,但品種的自然起源仍然未知。
芝麻的營養成份主要為脂肪、蛋白質、醣類,並含有豐富的膳食纖維、維生素B群、E與鎂、鉀、鋅及多種微量礦物質。
根據《本草綱目》,芝麻味甘、性平,是屬於強壯滋養藥物,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。芝麻還是治疗脱发、痔疮的食材,经常吃芝麻能使头发乌黑。
《本草求真》说:“胡麻补血、暖脾、耐饥。凡须发不乌,以投。”
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亚麻(学名:Linum usitatissimum)是亞麻科亞麻屬一年生草本植物。是在全球各地广泛栽培的植物,可能原产于西亚。
油用亚麻 油用型亚麻又叫做胡麻。胡麻在中国至少有1000年栽培历史。
种子,即亞麻籽,可供作榨油,亦可以供作食材。也可制油漆、油墨等,纯净的亚麻油因为无色,是绘制油画首选用油,在中国主要在西北和内蒙各地栽培,称为胡麻。
亚麻籽富含膳食纤维,每10g亚麻籽中含膳食纤维2.7g,添加在面包和麦片中可极大提高纤维含量。
- 促進骨骼、指甲和牙齒強健以及皮膚的健康。用來治療結腸疾病、婦女疾病和發炎。
- 亚麻油含多量不饱和脂肪酸,故用来预防高血脂症和动脉粥样硬化。
- 这种类型亚麻种子含油32-48%,高出大豆一倍,可用于生产油漆、油墨、涂料、造食用油等。籽饼含蛋白质23-33%,可做良好的饲料。
- 亚麻种子含油量30%-45%,亚麻油富含亚麻酸、亚油酸等不饱和脂肪酸,特别是富含人体必须的a-亚麻酸和r-亚麻酸,其中a-亚麻酸占到亚麻油脂肪酸的57%,比鱼油高2倍。能降低人体血压、血清胆固醇、血液粘滞度,对癌症、心血管病、内脏病、肾病、皮肤病、关节炎、肺病、免疫系统病等有治疗效果。英国、法国等30多个国家已批准将亚麻油作为营养添加剂或功能性食品成分使用。另外,亚麻油干燥性强,是优良的干性油,被广泛用于油漆、油墨、染料中,是人造丝、合成橡胶不可缺少的原料。亚麻籽榨油后的饼粕含蛋白质23-33%,残存油分在8.6%以上,是良好的家畜饲料。
Nutrition[edit]
Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 2,234 kJ (534 kcal) |
28.88 g
|
|
Sugars | 1.55 g |
Dietary fiber | 27.3 g |
42.16 g
|
|
Saturated | 3.663 g |
Monounsaturated | 7.527 g |
Polyunsaturated | 28.730 g
22.8 g
5.9 g
|
18.29 g
|
|
Vitamins | |
Thiamine (B1) |
(143%)
1.644 mg |
Riboflavin (B2) |
(13%)
0.161 mg |
Niacin (B3) |
(21%)
3.08 mg |
Pantothenic acid (B5) |
(20%)
0.985 mg |
Vitamin B6 |
(36%)
0.473 mg |
Folate (B9) |
(0%)
0 μg |
Vitamin C |
(1%)
0.6 mg |
Minerals | |
Calcium |
(26%)
255 mg |
Iron |
(44%)
5.73 mg |
Magnesium |
(110%)
392 mg |
Phosphorus |
(92%)
642 mg |
Potassium |
(17%)
813 mg |
Zinc |
(46%)
4.34 mg |
|
|
|
|
Percentages are roughly approximated usingUS recommendations for adults. Source: USDA Nutrient Database |
In a 100 gram serving, flaxseed contains high levels (> 19% of the Daily Value, DV) of protein, dietary fiber, several B vitamins, and dietary minerals.[27][28]Flaxseeds are especially rich in thiamine, magnesium, and phosphorus (DVs above 90%).
As a percentage of total fat, flaxseeds contain 54% omega-3 fatty acids (mostly ALA), 18% omega-9 fatty acids (oleic acid), and 6% omega-6 fatty acids (linoleic acid); the seeds contain 9% saturated fat, including 5% aspalmitic acid.[27][28] Flaxseed oil contains 53% 18:3 omega-3 fatty acids (mostly ALA) and 13% 18:2 omega-6 fatty acids.
Health effects[edit]
Consuming flaxseed or its derivatives reduces total and LDL-cholesterol in the blood, with greater benefits in women and those with high cholesterol.[29]
A 100-gram portion of ground flaxseed supplies about 534 calories, 41 g of fat, 28 g of fiber, and 20 g of protein.[20]
Three natural phenolic glucosides, secoisolariciresinol diglucoside, p-coumaric acid glucoside, and ferulic acid glucoside, can be found in commercial breads containing flaxseed.[26]