时间：11/01/2025 11/02/2025
地点：星湖禅修中心
主讲：龙示林
斋食养生
芝麻的补钙作用
简介
芝麻是一种历史悠久的营养食材，被誉为“植物中的钙库”。它不仅含有丰富的钙质，还兼具优质脂肪、蛋白质、维生素E及多种矿物质，能有效促进骨骼健康与延缓衰老。无论是黑芝麻还是白芝麻，均具有补钙强骨、养发护肤的作用。本文将从芝麻的营养组成、补钙机理及食用建议等方面进行解析。
一、芝麻的主要营养成分
1.高钙含量：每100克芝麻中钙含量高达700~800毫克，是牛奶的6~8倍。
2.优质脂肪酸：富含亚油酸与油酸，促进钙吸收并维持血脂平衡。
3.植物蛋白：含有人体必需氨基酸，有助于骨组织修复。
4.维生素与矿物质：含维生素E、铁、镁、锌，有助于骨密度维持与抗氧化。
二、芝麻的补钙机理
1.促进骨骼发育：高钙与镁、磷协同作用，增强骨骼结构稳定性。
2.提高钙吸收率：不饱和脂肪酸和维生素D协同促进钙的利用。
3.预防骨质疏松：长期适量摄入有助于维持骨密度，减少骨折风险。
4.延缓衰老：钙与抗氧化物质共同作用，维持细胞活性与新陈代谢。
三、食用建议
1.适宜人群：青少年、孕妇、中老年人、乳糖不耐受者。
2.常见食用方式：芝麻糊、芝麻酱、黑芝麻粥、撒于沙拉或米饭上。
3.每日用量：建议10~20克为宜，搭配豆制品或蔬菜效果更佳。
4.注意事项：芝麻热量高，应避免过量；消化不良者宜研磨食用。
Date: 11/01/2025 11/02/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Buddhist Diet and Regimen
Calcium Supplementing Benefits of Sesame Seeds
Summary
Sesame seeds, often called the “plant-based calcium treasure,” are rich in calcium and other nutrients that promote bone health and slow aging. Both black and white sesame varieties provide valuable minerals, healthy fats, and antioxidants that strengthen bones, nourish the skin, and support overall vitality. This article explains the nutritional profile, calcium-boosting mechanism, and dietary tips for sesame consumption.
1. Key Nutritional Components
1.High Calcium Content: Each 100g of sesame seeds contains about 700–800mg of calcium—6–8 times more than milk.
2.Healthy Fatty Acids: Linoleic and oleic acids help enhance calcium absorption and maintain lipid balance.
3.Plant Protein: Provides essential amino acids for bone tissue repair and regeneration.
4.Vitamins and Minerals: Rich in vitamin E, iron, magnesium, and zinc, supporting bone density and antioxidant function.
2. Mechanisms of Calcium Support
1.Promotes Bone Development: Calcium works synergistically with magnesium and phosphorus to strengthen bones.
2.Enhances Calcium Absorption: Unsaturated fats and vitamin D improve calcium bioavailability.
3.Prevents Osteoporosis: Regular intake helps maintain bone density and reduces fracture risk.
4.Slows Aging: Calcium and antioxidants work together to maintain cellular vitality and metabolism.
3. Consumption Tips
1.Best For: Teenagers, pregnant women, the elderly, and people with lactose intolerance.
2.Common Preparations: Sesame paste, sesame porridge, black sesame dessert, or sprinkled over rice and salads.
3.Recommended Intake: 10–20g per day; pairing with soy products or vegetables enhances calcium absorption.
4.Notes: Sesame seeds are calorie-dense—avoid overeating; grind before eating for better digestion and absorption.
