How to pair yam and sesame seeds: the perfect combination of nutrition and deliciousness
In the past 10 days, among the hot topics about healthy eating on the Internet, the combination of yam and sesame has attracted much attention. These two ingredients are not only rich in nutrients, but also enhance taste and health value through clever combination. This article will give you a detailed introduction to the combination of yam and sesame seeds, and attach relevant data to help you better understand their nutritional value.
1. Comparison of the nutritional value of yam and sesame seeds
| Nutritional information | Yams (per 100 grams) | Black sesame seeds (per 100g) |
|---|---|---|
| Calories (kcal) | 118 | 573 |
| Protein (grams) | 1.9 | 17.7 |
| Fat (grams) | 0.2 | 46.1 |
| Carbohydrates (grams) | 25.1 | 18.3 |
| Dietary fiber (grams) | 1.1 | 11.6 |
| Calcium (mg) | 16 | 780 |
As can be seen from the table, yam and sesame are highly complementary in nutritional content. Yams are rich in carbohydrates and dietary fiber, while sesame seeds provide a rich source of protein, fat and calcium.
2. The classic combination of yam and sesame seeds
1.Yam and sesame paste: Beat steamed yam and roasted sesame seeds together into a paste, add appropriate amount of honey to taste. This combination not only has a delicate taste, but also effectively promotes digestion and absorption.
2.Sesame Yam Cake: Mix mashed yam with flour, wrap with sesame filling and fry. Crispy on the outside and tender on the inside, it’s a great breakfast choice.
3.Yam and Sesame Salad: Blanch diced yam, mix with sesame seeds and vegetables, and top with sesame sauce. Refreshing and nutritious, suitable for people losing weight.
3. Things to note when matching
1. Yams contain mucus protein, so people with allergies should eat them with caution.
2. Sesame has high calories, and the daily intake is recommended to be controlled at 20-30 grams.
3. Yams and sesame seeds both contain high amounts of dietary fiber, so people with weak stomachs should eat them in moderation.
4. Recently popular yam and sesame recipes on the Internet
| Recipe name | main ingredients | cooking method | heat index |
|---|---|---|---|
| Sesame and Yam Glutinous Rice Cake | Yam, black sesame, glutinous rice flour | Steam | ★★★★☆ |
| Yam and sesame milkshake | Yam, sesame, milk | Stir | ★★★★★ |
| Sesame and Yam Balls | Yams, sesame seeds, red beans | fried | ★★★☆☆ |
5. Advice from nutrition experts
According to expert advice from a recent healthy eating program, the best time to eat yam and sesame seeds is during breakfast or afternoon tea. This combination can provide sufficient energy without burdening the digestive system. It is recommended to eat 3-4 times a week, about 150 grams of yam and 15 grams of sesame each time.
Through the above analysis and data display, I believe you already understand how to scientifically combine yam and sesame seeds. The combination of these two ingredients not only satisfies the taste buds, but also provides comprehensive nutritional support to the body. Come try these delicious and healthy combinations now!
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