Yintoni uSago, kwaye Ngaba ilungile kuwe?

Umxholo

• Yintoni i-sago?
• Isondlo seSago
• Izibonelelo zezempilo ezinokubakho ze-sago
• Iqulethe ii-antioxidants
• Umthombo olungileyo wesitatshi esinganyangekiyo
• Ngamana unganciphisa umngcipheko wesifo sentliziyo
• Ngamana unokuphucula ukusebenza komthambo
• USago usebenzisa
• Sago ezantsi
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Sago luhlobo lwesitashi esikhutshwe kwizandla zasetropiki ezinje IMetroxylon sagu.

Iyahluka kwaye ingumthombo ophambili wekhabhohthi kwezinye iindawo zehlabathi.

I-Sago iqulethe i-antioxidants kunye ne-starch enganyangekiyo kwaye inxulunyaniswe nezibonelelo ezininzi, kubandakanya nokuphucula umngcipheko wesifo sentliziyo kunye nokwenza ngcono ukusebenza komthambo (1,,).

Eli nqaku libonelela ngesishwankathelo sesondlo, izibonelelo, ukusetyenziswa kunye nokwehla kwe-sago.

Yintoni i-sago?

I-Sago luhlobo lwesitashi esikhutshiweyo kumbindi weziqu ezithile zesundu ezikweleenjiko.

Isitatshi zii-carbs ezintsonkothileyo ezibandakanya iimolekyuli ezininzi zeswekile. Iswekile luhlobo lweswekile olusetyenziswa ngumzimba wakho njengomthombo wamandla.

ISago ikakhulu ikhutshiwe IMetroxylon sagu, okanye i-sago palm, efumaneka kwiindawo ezininzi zehlabathi, kubandakanya i-Indonesia, iMalaysia, iiPhilippines kunye nePapua New Guinea (4, 5).

Isundu le-sago likhula ngokukhawuleza kwaye liyayinyamezela imihlaba eyahlukeneyo. Isundu elinye le-sago linokuba ne-220-1,760 yeekhilogram (100-800 kg) zesitashi (5).

ISago yindawo etyiwayo kwiindawo zaseIndonesia, eMalaysia nasePapua New Guinea. Ayondli kakhulu kodwa ityebile kwiikhabhohayidi, ngumthombo obalulekileyo wamandla emzimbeni wakho (5).

Ingathengwa kwiifom ezimbini eziphambili - umgubo okanye iiparele. Ngelixa umgubo uyisitatshi esicocekileyo, iiperile ziibhola ezincinci ze-sago ezenziwe ngokudibanisa isitatshi ngamanzi kunye nokuzifudumeza.

Ngokwendalo-ayina-gluten, i-sago yindawo elungileyo yomgubo wengqolowa kunye neenkozo ekubhakeni nasekuphekeni kwabo bakukutya okuthintelweyo).

ISago sisisitatshi esityiwa kakhulu kwezinye iindawo zaseIndonesia, eMalaysia nasePapua New Guinea. Nangona ingenasondlo kakhulu, i-gluten-free and rich in carbs.

Isondlo seSago

I-Sago phantse isitatshi esicocekileyo, uhlobo lwe-carb. Iqulethe kuphela izixa ezincinci zeprotein, amafutha, kunye nefayibha kwaye ayinazo iivithamini kunye neeminerals ezininzi.

Apha ngezantsi kukho ulwazi ngesondlo nge-3.5 yeepawundi (100 yeegram) ze-sago (7):

• Iikhalori: 332
• Iprotheni: ngaphantsi kwe-1 gram
• Amafutha: ngaphantsi kwe-1 gram
• IiCarbs: Iigrama ezingama-83
• Ifayibha: ngaphantsi kwe-1 gram
• Zinc: I-11% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)

Ngaphandle kwe-zinc, i-sago iphantsi kwiivithamini kunye neeminerals. Oku kuyenza ibe sezingeni lokutya elingaphantsi kweentlobo ezininzi zomgubo njengengqolowa iphelele okanye i-buckwheat, equlathe izakha mzimba ezininzi, ezinje ngeprotein kunye neevithamini B (7,).

Oko kwathiwa, kungokwemvelo okusanhlamvu- kunye ne-gluten-free, okwenza kube ngumgubo ofanelekileyo wokutshintshwa kwabantu abanesifo se-celiac okanye abo balandelayo, ukutya okutya okuziinkozo njengokutya kwepaleo ().

I-Sago iphantse i-carbs ecocekileyo kwaye isezantsi kwizondlo ezininzi. Ngokuqhelekileyo ayinayo i-gluten kwaye ifanelekile kwabo bakukutya okuziinkozo.

Izibonelelo zezempilo ezinokubakho ze-sago

ISago inokunxulunyaniswa nezi zibonelelo zilandelayo zinokubakho kwezempilo.

Iqulethe ii-antioxidants

Antioxidants ziimolekyuli ezithomalalisa iimolekyuli ezinokuba yingozi ezibizwa ngokuba ziiradical radicals. Xa amanqanaba eradical simahla eba phezulu kakhulu emzimbeni wakho, anokubangela ukonakala kweselula, okunxulunyaniswa neemeko ezinje ngomhlaza nesifo sentliziyo ().

Uphononongo lweetyhubhu zovavanyo lufumanise ukuba i-sago iphezulu kwii-polyphenols ezinjengeetannins kunye ne-flavonoids, ezizinto ezisekwe kwizityalo ezisebenza njenge-antioxidants emzimbeni wakho (1, 10).

Uphando luye lwadibanisa ukutya okuninzi kwiipolphenol ukuphucula amajoni omzimba, ukunciphisa ukudumba, kunye nokwehla kwesifo sentliziyo ().

Olunye uphononongo lwezilwanyana lubone iimpawu ezimbalwa zomonakalo omkhulu wasimahla, amanqanaba aphezulu e-antioxidant, kunye nokwehla komngcipheko we-atherosclerosis - isifo esinxulunyaniswa nemithambo emxinwa ngenxa yokwakhiwa kwecholesterol- kwiimpuku ezondla ukutya okune-sago, xa kuthelekiswa neempuku ezityiswa izidlo ezisezantsi ( ).

Oku kunokuba ngenxa yokuxinana okuphezulu kwe-sago antioxidants. Nangona kunjalo, akukho zifundo zabantu kwi-sago antioxidants, ke uphando oluninzi luyafuneka.

Umthombo olungileyo wesitatshi esinganyangekiyo

I-Sago imalunga ne-7.5% yesitashi esinganyangekiyo, uhlobo lwesitashi esigqitha kwindlela yakho yokwetyisa engafakwanga ukutya ().

Isitatshi esichasayo sifikelela kwikholoni engafakwanga ukutya kwaye sondle i-gut yakho esempilweni. Ezi bhaktheriya ziqhekeza isitatshi esinganyangekiyo kwaye zivelise iikhompawundi ezinje nge-short-chain chain fatty (SCFA) (13).

Izifundo ezininzi ziye zadibanisa isitatshi esinganyangekiyo kunye nee-SCFA kwizibonelelo zezempilo, kubandakanya amanqanaba eswekile esezantsi egazini, ukunciphisa ukutya, kunye nokuphucula ukwetyisa (,).

Kwisifundo esinye sezilwanyana, i-sago yayisetyenziswa njenge-prebiotic, eyondla i-gut gut enempilo. USago uphakamise amanqanaba e-SCFA emathunjini kunye nokunciphisa ukunganyangeki kwe-insulin, umngcipheko wesifo seswekile ().

Ngelixa ezinye iintlobo zesitatshi esinganyangekiyo zibonisiwe ukuba zixhamle kwabo banesifo seswekile kunye ne-prediabetes, izifundo zabantu ngoku azikho. Uphando oluthe kratya luyafuneka ukuqonda ngcono ukubakho kwesitatshi esinganyangekiyo kulawulo lweswekile yegazi ().

Ngamana unganciphisa umngcipheko wesifo sentliziyo

Amanqanaba aphezulu e-cholesterol egazini kunye namanqanaba e-triglyceride ayimingcipheko yesifo sentliziyo (,).

Kwesinye isifundo, abaphandi babonisa ukuba iigundane ezondla i-sago zinamaqondo asezantsi e-cholesterol kunye ne-triglyceride kuneempuku ezondliwe i-tapioca starch ().

Oku kwakudibene nomxholo we-sago we-amylose ephezulu, uhlobo lwesitashi esinamatyathanga amade, omgama weswekile ethatha ixesha elide ukwetyisa. Njengokuba amatyathanga esihla kancinci, zikhupha iswekile kwinqanaba elilawulwa ngakumbi, elinokuphucula amanqanaba akho e-cholesterol kunye ne-triglyceride ().

Ngapha koko, izifundo zabantu nezilwanyana zibonisa ukuba ukutya okuphezulu kwi-amylose kunxulunyaniswe ne-cholesterol esezantsi kunye nenqanaba lamafutha egazi, kunye nokuphuculwa kolawulo lweswekile yegazi- enye into ebangela umngcipheko wesifo sentliziyo (,,).

Ngamana unokuphucula ukusebenza komthambo

Izifundo ezininzi ziye zahlalutya iziphumo ze-sago ekusebenzeni komthambo.

Uphononongo olwenziwe kubakhweli beebhayisikile abasi-8 lubonise ukuba iziselo ezinxilisayo ezine-sago kunye ne-protein ye-sago kunye ne-soy ngexesha lokuzilolonga zilibazisa ukudinwa kunye nokunyusa ukuzilolonga ngo-37% no-84% ngokwahlukeneyo, xa kuthelekiswa ne-placebo ().

Olunye uphononongo lwabahambi ngebhayisikile abasi-8 lufumene abo batya isidudu esisekwe kwi-sago emva kwetyala elinemizuzu eli-15 lenze i-4% ngcono kulingo olulandelayo, xa kuthelekiswa nabo batya i-placebo ().

Nangona kunjalo, olunye uphononongo luqaphele ukuba ukuthatha isiselo esise-sago ngaphambi kokuhamba ngebhayisikile kwiimeko ezifumileyo akuzange kuphucule ukusebenza. Okwangoku, abakhweli beebhayisikile abasele umbilo wesiselo kancinci, khange babonakalise ukunyuka kubushushu bomzimba, kwaye banyamezele ubushushu ngcono kuneqela le-placebo ().

I-Sago inokuba nale miphumo kuba yindawo efanelekileyo kunye nekhawulezayo ye-carbs.

Uphando lubonisa ukuba ukusebenzisa ii-carbs ngaphambi okanye ngexesha lokuzilolonga kunokonyusa umsebenzi wokunyamezela, ngelixa ukutya ii-carbs emva kokuzivocavoca kunokunyusa amandla omzimba wakho wokufumana kwakhona,,).

I-Sago ibonelela ngeantioxidants kunye nesitatshi esinganyangekiyo, kwaye inokudibaniswa nezibonelelo zezempilo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula ukusebenza komzimba.

USago usebenzisa

I-Sago kukutya okutyiwa kumzantsi-mpuma weAsia, kunye nezinye iindawo zehlabathi. Ihlala ixutywe namanzi ashushu ukwenza ubunzima obufana neglue, obuqhele ukutyiwa njengomthombo wekhabhobhishe nentlanzi okanye imifuno (28).

Kuqhelekile ukubhaka isaga kwisonka, iibhiskithi, kunye nabaqhekezi. Ngenye indlela, inokusetyenziselwa ukwenza i-pancake efana ne-lempeng, ipancake eyaziwayo yaseMalaysian (28).

Kwezorhwebo, i-sago isetyenziswa njenge-thickener ngenxa yeepropathi zayo ezibonakalayo (28).

EUnited States, i-sago ihlala ithengiswa ngomgubo okanye iperile kwiivenkile zokutya zaseAsia nakwi-intanethi.

Iiparele zizinto ezincinci zesitayile ezibonakala zifana neeperile ze-tapioca. Zivame ukubiliswa ngamanzi okanye ubisi kunye noshukela ukwenza iidessert ezifana ne-sago pudding.

Isago ingatyiwa ixutywe namanzi, isetyenziswe njengomgubo wokubhaka, okanye njengesijiyisi. Iiparele zeSago zihlala zisetyenziswa kwizitya zeedessert.

Sago ezantsi

Isondlo, i-sago iphantsi kwiprotheyini, iivithamini, kunye neeminerals xa kuthelekiswa neminye imithombo ye-carb efana nerayisi emdaka, iquinoa, i-oats, i-buckwheat, kunye nengqolowa epheleleyo ().

Nangona ikhululekile kwi-gluten kunye neenkozo, akuyona enye yemithombo ye-carb enomsoco. Eminye imithombo ye-carb engenagluteni, engenazinkozo njengeebhatata, ibutternut squash, kunye neetapile eziqhelekileyo zinika izondlo ().

Ukongeza, nangona i-sago ethengiswa kwiivenkile ezinkulu ikhuselekile ukuba ingasetyenziswa, isaga yesaga ngokwayo inetyhefu.

Ukutya i-sago ngaphambi kokuba kusetyenzwe kunokubangela ukugabha, ukonakala kwesibindi, kunye nokufa (29).

Nangona kunjalo, isitashi esivela entendeni yesandla siyasuswa ukususa i-toxins, isenza ukuba kukhuseleke ukutya (29).

I-sago ethengisiweyo yentengiso ikhuselekile ukuba ingatyiwa. Nangona kunjalo, isezantsi izondlo xa kuthelekiswa nezinye iintlobo zomgubo, kwaye ayisiyiyo eyona ikhetha kakhulu i-carb.

Umgca wezantsi

I-Sago luhlobo lwesitashi esiqhele ukukhutshwa kwisundu esibizwa IMetroxylon sagu.

Yenziwe ikakhulu ziicarbs kwaye iphantsi kwiprotein, amafutha, ifayibha, iivithamini, kunye neeminerali. Nangona kunjalo, i-sago ngokwendalo ayinangqolowa- kunye ne-gluten-free, iyenza ukuba ilungele abo balandela ukutya okuthintelweyo.

Ukongeza, i-antioxidant kunye nokuxhathisa imixholo yesitatshi kunxulunyaniswe nezibonelelo ezininzi ezinokubakho, kubandakanya ne-cholesterol esezantsi kunye nokusebenza okuphuculweyo kokuzilolonga.