Kodi Sago ndi Chiyani, ndipo Kodi Chingakuthandizeni?

Zamkati

• Kodi sago ndi chiyani?
• Chakudya cha Sago
• Ubwino wathanzi la sago
• Muli ma antioxidants
• Gwero labwino la wowuma wowuma
• Zitha kuchepetsa chiopsezo cha matenda amtima
• Limbikitsani kuchita masewera olimbitsa thupi
• Sago amagwiritsa
• Sago kutsika
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Sago ndi mtundu wa wowuma womwe umachokera m'mitengo yamitengo yotentha ngati Mzinda wa Metroxylon.

Ndizosunthika komanso gwero lalikulu la ma carbs m'malo ena padziko lapansi.

Sago ili ndi ma antioxidants komanso wowuma starch ndipo amalumikizidwa ndi maubwino ambiri, kuphatikiza kuwongolera zomwe zimayambitsa matenda amtima ndikuwonjezera magwiridwe antchito (1,,).

Nkhaniyi ikufotokoza mwachidule za zakudya, maubwino, kagwiritsidwe ntchito, ndi zovuta za sago.

Kodi sago ndi chiyani?

Sago ndi mtundu wa wowuma womwe umachokera pachimake cha mitengo ina ya kanjedza yotentha.

Starches ndi ma carbs ovuta omwe amakhala ndi ma molekyulu ambiri olumikizidwa ndi shuga. Glucose ndi mtundu wa shuga womwe thupi lanu limagwiritsa ntchito ngati mphamvu.

Sago amachokera makamaka ku Mzinda wa Metroxylon, kapena sago palm, womwe umapezeka kumadera ambiri padziko lapansi, kuphatikiza Indonesia, Malaysia, Philippines, ndi Papua New Guinea (4, 5).

Mtengo wa sago umakula msanga ndikulekerera dothi losiyanasiyana. Mtengo umodzi wa sago ungakhale ndi mapaundi 220-1,760 (100-800 kg) a wowuma (5).

Sago ndichakudya chambiri ku Indonesia, Malaysia, ndi Papua New Guinea. Sili yopatsa thanzi koma yolemera ndi ma carbs, gwero lofunikira lamphamvu mthupi lanu (5).

Zitha kugulidwa m'njira ziwiri zazikulu - ufa kapena ngale. Ngakhale ufawo ndi wowuma, ngale ndi timipira ting'onoting'ono ta sago zomwe zimapangidwa posakaniza wowuma ndi madzi ndikuwotcha pang'ono.

Wopanda gilateni, sago ndi cholowa m'malo mwa ufa ndi tirigu wophika ndi kuphika kwa omwe amadya ().

Sago ndichakudya chambiri m'malo ena a Indonesia, Malaysia, ndi Papua New Guinea. Ngakhale siyopatsa thanzi kwambiri, imakhala yopanda thanzi komanso yolemera ma carbs.

Chakudya cha Sago

Sago ndi wowuma wowoneka bwino, mtundu wa carb. Amangokhala ndi zochepa zomanga thupi, mafuta, ndi fiber ndipo alibe mavitamini ndi michere yambiri.

Pansipa pali chidziwitso chazakudya pa mapaundi 3.5 (100 magalamu) a sago (7):

• Ma calories: 332
• Mapuloteni: osakwana 1 gramu
• Mafuta: osakwana 1 gramu
• Ma carbs: 83 magalamu
• CHIKWANGWANI: osakwana 1 gramu
• Nthaka: 11% ya Reference Daily Intake (RDI)

Kupatula zinc, sago ilibe mavitamini ndi michere yambiri. Izi zimapangitsa kukhala wocheperako kuposa mitundu yambiri ya ufa ngati tirigu wathunthu kapena buckwheat, womwe umakhala ndi michere yambiri, monga ma protein ndi mavitamini a B (7,).

Izi zati, mwachilengedwe ndi wopanda tirigu komanso wopanda gilateni, ndikupangitsa kuti ukhale ufa wabwino m'malo mwa anthu omwe ali ndi matenda a leliac kapena omwe amatsata zakudya zopanda tirigu monga paleo diet ().

Sago ndi ma carb oyera komanso alibe michere yambiri. Ndiwachilengedwe wopanda gluteni ndipo ndi woyenera kwa iwo omwe alibe zakudya zopanda tirigu.

Ubwino wathanzi la sago

Sago itha kulumikizidwa ndi zotsatirazi zotsatirazi zazaumoyo.

Muli ma antioxidants

Antioxidants ndi mamolekyulu omwe amalepheretsa mamolekyulu omwe atha kukhala owopsa omwe amatchedwa kuti radicals aulere. Mlingo waulere ukakhala wokwera kwambiri mthupi lanu, amatha kuwononga ma cell, omwe amalumikizidwa ndi zinthu monga khansa ndi matenda amtima ().

Kafukufuku woyesera apeza kuti sago ili ndi ma polyphenols ambiri monga ma tannins ndi flavonoids, omwe ndi mankhwala opangira mbewu omwe amakhala ngati antioxidants mthupi lanu (1, 10).

Kafukufuku walumikiza zakudya zambiri mu polyphenols ndi chitetezo chokwanira, kuchepetsa kutupa, komanso kuchepa kwa matenda amtima ().

Kafukufuku wina wazinyama adawona zochepa zowonongera zaulere, kuchuluka kwa ma antioxidant, komanso kuchepa kwa matenda a atherosclerosis - matenda omwe amakhudzana ndi mitsempha yocheperako chifukwa cha kuchuluka kwa cholesterol - mu mbewa zomwe zimadyetsa zakudya za sago, poyerekeza ndi mbewa zomwe zimadyetsa zakudya zochepa ( ).

Izi zikhoza kukhala chifukwa cha sago wambiri antioxidants. Komabe, palibe maphunziro aumunthu pa sago antioxidants, chifukwa chake kafukufuku amafunika.

Gwero labwino la wowuma wowuma

Sago ndi pafupifupi 7.5% wowuma wowuma, mtundu wa wowuma womwe umadutsa m'matumbo anu osagaya chakudya ().

Wosasunthika wolimba amafika m'matumbo osadyetsedwa ndikudyetsa mabakiteriya anu athanzi. Mabakiteriyawa amawononga wowuma wosagwirizana ndikupanga mankhwala ngati mafuta amfupi (SCFA) (13).

Kafukufuku wambiri adalumikiza ma starch osagonjetsedwa ndi ma SCFA pamaubwino azaumoyo, kuphatikiza kutsika kwa shuga m'magazi, kuchepa kwa njala, komanso kugaya chakudya bwino (,).

Phunziro limodzi lanyama, sago idagwiritsidwa ntchito ngati prebiotic, yomwe imadyetsa mabakiteriya athanzi. Sago adakweza milingo ya SCFA m'matumbo ndikuchepetsa kukana kwa insulin, komwe kumawopsa chifukwa cha matenda ashuga ().

Ngakhale mitundu ina ya starch yosagwira idawonetsedwa kuti imathandizira omwe ali ndi matenda ashuga ndi ma prediabetes, maphunziro aanthu akusowa. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse bwino zomwe zingachitike chifukwa cha wowuma wokhudzana ndi shuga ().

Zitha kuchepetsa chiopsezo cha matenda amtima

Kuchuluka kwa cholesterol m'magazi ndi milingo ya triglyceride ndizomwe zimayambitsa matenda amtima (,).

Pakafukufuku wina, ofufuza adawonetsa kuti mbewa zodyetsa sago zinali ndi cholesterol yocheperako komanso milingo ya triglyceride kuposa mbewa zomwe zimadyetsa tapioca starch ().

Izi zidalumikizidwa ndi sago's amylose okhutira kwambiri, mtundu wa wowuma wokhala ndi maunyolo ataliatali, amizere a shuga omwe amatenga nthawi yayitali kukumba. Pamene maunyolo akucheperachepera, amatulutsa shuga pamlingo woyenera, womwe ungapangitse kuchuluka kwama cholesterol anu ndi triglyceride ().

M'malo mwake, kafukufuku wa anthu ndi nyama akuwonetsa kuti zakudya zomwe zimapakidwa kwambiri mu amylose zalumikizidwa ndi kuchepa kwama cholesterol ndi mafuta m'magazi, komanso kuwongolera shuga bwino - china chowopsa cha matenda amtima (,,).

Limbikitsani kuchita masewera olimbitsa thupi

Kafukufuku angapo adasanthula zomwe sago adachita pakuchita masewera olimbitsa thupi.

Kafukufuku wa oyendetsa njinga 8 adawonetsa kuti zakumwa zakumwa zomwe zili ndi sago komanso mapuloteni onse a sago ndi soya panthawi yochita masewera olimbitsa thupi zimachedwetsa kutopa ndikuwonjezera kupirira zolimbitsa thupi ndi 37% ndi 84%, motsatana, poyerekeza ndi placebo ().

Kafukufuku wina mwa oyendetsa njinga 8 adapeza omwe adadya phala lokhala ndi sago pambuyo poyesedwa kwa mphindi 15 atachita 4% bwino pamayeso ena, poyerekeza ndi omwe adadya placebo ().

Komabe, kafukufuku wina adawonetsa kuti kumwa zakumwa zoziziritsa kukhosi musanakwere njinga m'malo otentha sikunathandize kuti magwiridwe antchito ayambe bwino. Komabe, oyendetsa njinga zamoto omwe samwa thukuta pang'ono, sanawonetse kutentha kwa thupi, ndipo amalekerera kutentha kuposa gulu la placebo ().

Sago itha kukhala ndi zotsatirazi chifukwa ndi gwero labwino komanso lofulumira la ma carbs.

Kafukufuku akuwonetsa kuti kudya ma carbs musanachitike kapena nthawi yochita masewera olimbitsa thupi kumatha kupititsa patsogolo kupirira, pomwe kudya ma carbs mutachita masewera olimbitsa thupi kumatha kukulitsa mphamvu yokhoza kuchira (,).

Sago imapereka ma antioxidants komanso wowuma starch, ndipo itha kulumikizidwa ndi maubwino azaumoyo, kuphatikiza kuchepetsa zomwe zingayambitse matenda amtima ndikuwonjezera magwiridwe antchito.

Sago amagwiritsa

Sago ndi chakudya chodziwika bwino ku Southeast Asia, komanso madera ena ambiri padziko lapansi. Nthawi zambiri amasakanizidwa ndi madzi otentha kuti apange gulu ngati guluu, lomwe nthawi zambiri limadyedwa ngati gwero la carbs ndi nsomba kapena ndiwo zamasamba (28).

Zimakhalanso zofala kuphika sago mu buledi, mabisiketi, ndi tchipisi. Kapenanso, itha kugwiritsidwa ntchito kupanga zikondamoyo monga lempeng, kapeke kakang'ono kotchuka ku Malaysia (28).

Malonda, sago amagwiritsidwa ntchito ngati wonenepa chifukwa champhamvu zake (28).

Ku United States, sago nthawi zambiri imagulitsidwa mu ufa kapena ngale mu malo ogulitsira aku Asia komanso pa intaneti.

Ngalezo ndizigawo zazing'ono zomwe zimawoneka ngati ngale za tapioca. Nthawi zambiri amawaphika ndi madzi kapena mkaka ndi shuga kuti apange ndiwo zochuluka ngati sago pudding.

Sago itha kudyedwa yosakanikirana ndi madzi, yogwiritsidwa ntchito ngati ufa pophika, kapena ngati wokulitsa. Ngale za Sago zimagwiritsidwa ntchito kwambiri mbale zothira mchere.

Sago kutsika

Chakudya chopatsa thanzi, sago amakhala ndi zomanga thupi zochepa, mavitamini, ndi mchere poyerekeza ndi zina zambiri zama carb monga mpunga wabulauni, quinoa, oats, buckwheat, ndi tirigu wathunthu ().

Ngakhale ilibe gluteni ndi mbewu, sichimodzi mwazinthu zopatsa thanzi kwambiri. Zakudya zina zopanda gilateni, zopanda tirigu monga mbatata, sikwashi, ndi mbatata wamba zimapereka michere yambiri ().

Kuphatikiza apo, ngakhale sago yogulitsidwa m'misika yayikulu ndiyabwino kudya, mtengo wa sago womwewo ndi wowopsa.

Kudya sago isanakonzedwe kungayambitse kusanza, kuwonongeka kwa chiwindi, ngakhale kufa (29).

Komabe, wowuma womwe umachokera mgwalangwa umakonzedwa kuti uchotse poizoni, kuti ukhale wabwino kudya (29).

Saga yogula malonda ndi yabwino kudya. Komabe, imakhala ndi michere yochepa poyerekeza ndi mitundu ina ya ufa, ndipo siyosankha carb yopatsa thanzi kwambiri.

Mfundo yofunika

Sago ndi mtundu wa wowuma womwe umakonda kutengedwa kuchokera ku kanjedza kotchedwa Mzinda wa Metroxylon.

Amapangidwa makamaka ndi ma carbs ndipo amakhala ndi mapuloteni ochepa, mafuta, ma fiber, mavitamini, ndi mchere. Komabe, sago ndiyachilengedwe yopanda tirigu komanso yopanda gluteni, zomwe zimapangitsa kuti ikhale yoyenera kwa iwo omwe amatsata zakudya zoletsedwa.

Kuphatikiza apo, zili ndi zowonjezera zowonjezera zowonjezera antioxidant komanso zosagwirizana zimalumikizidwa ndi maubwino angapo, kuphatikiza cholesterol m'munsi komanso magwiridwe antchito olimbitsa thupi.