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Is sesame good and useful for bodybuilding? Can we use sesame oil during bodybuilding? In general, what are the properties of sesame and sesame oil for bodybuilding and fitness, and what is its nutritional value?
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Yes, sesame is one of the useful, suitable and nutritious plant sources for every athlete. In this article, we will talk about the properties of sesame and sesame oil in bodybuilding and fitness.
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Does sesame have high protein and nutritional value?
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Yes! Sesame is very valuable in terms of food and has significant vegetable protein. Sesame seeds contain a variety of healthy nutrients and as a rich source of protein, they are a great addition to vegetarian or other diets.
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Sesame seeds are also full of copper, which helps build red blood cells and boosts your immune system.
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But that's not all! Sesame seeds are very useful for bodybuilding and health; Because they are an excellent source of manganese and calcium, both of which help the growth and health of your bones. Calcium also plays a role in nerve signal transmission, muscle movement, blood vessel function and hormone secretion.
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These tiny seeds are packed with antioxidants that help reduce inflammation and protect cells from oxidative stress. Although sesame is an oil, it is a healthy oil and is very effective in reducing cholesterol levels and reducing the risk of cardiovascular diseases. In addition, the high fiber content of sesame seeds improves the health of your digestive system. You can add a handful of sesame to your diet and benefit from all its special properties and benefits!
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Nutritional value of sesame per quarter cup of sesame
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| Energy | Protein | fat | carbohydrates | fiber | sugar Loaf |
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| 206 calories | About 6 grams | 18 grams | 8 grams | 4 grams | 0 grams |
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What are the benefits of sesame and sesame products in sports and bodybuilding?
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Sesame seeds are a rich source of valuable nutrients and can be useful for athletes and bodybuilders for the reasons we will tell you below.
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1. Rich in vegetable protein
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The first benefit of sesame for bodybuilding is the vegetable protein in it. There are about 5 grams of protein in every 3 tablespoons of sesame (that is, every 30 grams of sesame). Protein is essential to the health of athletes and bodybuilders because it helps build everything from muscles to hormones.
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Interestingly, sesame seeds also contain lysine, an essential amino acid that is very low in plant products. But vegetarians and vegans can benefit from this essential amino acid by consuming high-quality vegetable proteins such as sesame seeds. On the other hand, sesame seeds are rich in methionine and cysteine, two other amino acids that are not commonly found in plant sources.
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2. Rich in fiber
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Three tablespoons (30 grams) of skinless sesame seeds have 3.5 grams of fiber! can you believe
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If you don't like fiber, just grab some sesame bread or sprinkle sesame seeds on your salad. The importance of fiber for digestive health is well known. In addition, evidence shows that fiber plays a role in reducing the risk of heart disease, some cancers, obesity, and type 2 diabetes.
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3. Group B vitamins
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Sesame seeds are useful for bodybuilding and bodybuilders; Because they are a good source of some B group vitamins that every athlete needs. B vitamins are essential for many body processes, including proper cell function and metabolism, and muscle recovery after heavy exercise.
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4. Blood sugar control
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Although sesame seeds have a lot of protein and healthy fat, they are low in carbohydrates; All the things we mentioned are very important for blood sugar control. This issue is important for the muscle building and fat burning processes of athletes.
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5. Reduce joint inflammation
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Osteoarthritis is the most common cause of joint pain, and most of the time, knees suffer from this pain. But what factors cause this pain? Several factors may contribute to arthritis, including inflammation and oxidative damage to cartilage.
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Fortunately, sesame has anti-inflammatory and antioxidant effects that protect your cartilage. Regular consumption of sesame for bodybuilding and health can significantly reduce joint inflammation.
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Properties of sesame oil for bodybuilding and muscle building
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As we said above, sesame is useful and effective for bodybuilding, health and helping the performance or muscle building process in athletes. Sesame oil, like sesame seeds, contains Valuable vegetable protein It is very important for the repair and growth of muscles.
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In addition, sesame oil is rich in healthy fats, especially unsaturated fats, including omega-6 fatty acids. These fats play a vital role in the athlete's health, for example, they relieve muscle pain caused by exercise or contain a lot of energy. In addition, sesame oil will be an excellent and first-class oil for preparing dietary fried foods.
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The role of sesame oil in fat burning and body metabolism
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Another benefit of sesame for bodybuilding and fitness. fat burning Is. Sesame and sesame oil have healthy and useful fat that causes fat burning by reducing the hunger hormone. By sending the message of satiety to the brain, these healthy fats help release hormones that make us feel full.
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The presence of lignans in sesame also plays an important role Increase body metabolism and increases fat burning. In this way, by increasing the activity of various enzymes in the liver that are responsible for breaking down fatty acids, it increases fat burning.
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Due to the properties of sesame for bodybuilding, sesame and its derivatives are used in many sports supplements for fat burning. Therefore, by adding useful and healthy fats such as sesame to your diet, you can replace addictive sweets. By doing this, you will reduce your appetite and fight overeating.
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How does sesame oil help increase health?
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Sesame seeds and therefore sesame oil are rich in essential minerals such as calcium, magnesium and iron, each of which has an effective role in health and bodybuilding:
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- Calcium: increasing bone health and improving muscle function,
- Magnesium: increase metabolism and muscle contractions
- Iron: transports oxygen in the blood and maintains endurance during long-term physical activity
- Vitamin E and antioxidants: accelerating muscle recovery after exercise
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Amount and method of consumption of sesame and sesame oil for bodybuilding
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You can eat 1 tablespoon of raw or roasted sesame a day. For example, according to your taste, you can add sesame seeds to your salad or food or make a sauce with its oil. You can also sprinkle sesame seeds on bread or diet cakes!
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What does sesame do for the body? (Other properties of sesame)
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There must be a reason that since ancient times people in Asia and Africa loved sesame and always used it in their diet! We mentioned almost all the properties and benefits of sesame in this vitamin article for you, but other properties of sesame for body health are:
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- Sesame is useful for oral health; Because it can get rid of the bacteria that cause plaque on your teeth.
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- Sesame seeds contain a type of plant compounds that can help reduce cholesterol; Or even make your immune system stronger and reduce the risk of some cancers.
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final word
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Sesame and sesame oil are rich in various nutrients that are useful and necessary for health. Sesame is also considered an excellent vegetable source for bodybuilding because it has a lot of vegetable protein and fiber.
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Sesame can even increase fat burning and body metabolism. In this article, we talked about the properties of sesame and sesame oil for bodybuilding and health.
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References: healthline – webmd
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