Yini iSago, futhi Ingabe Kukulungele?

-Delile

• Yini iSaga?
• Ukudla kwe-Sago
• Izinzuzo zezempilo ze-sago
• Iqukethe ama-antioxidants
• Umthombo omuhle wesitashi esimelana naso
• Kunganciphisa ingozi yesifo senhliziyo
• Kwangathi kungathuthukisa ukusebenza kokuvivinya umzimba
• USago usebenzisa
• Sago phansi
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Sago uhlobo lwesitashi esikhishwe ezintendeni zezandla ezishisayo ezifana IMetroxylon sagu.

Kuyinto eguquguqukayo futhi ingumthombo oyinhloko wama-carbs kwezinye izingxenye zomhlaba.

I-Sago iqukethe ama-antioxidants kanye nesitashi esimelana nayo futhi ixhunyaniswe nezinzuzo eziningi, kufaka phakathi nokwenza ngcono izinto ezinobungozi zesifo senhliziyo nokwenza ngcono ukusebenza kokuzivocavoca (1,,).

Lo mbhalo uhlinzeka ngokuningiliziwe kokudla, izinzuzo, ukusetshenziswa, nokwehla kwe-sago.

Yini iSaga?

I-Sago wuhlobo lwesitashi esikhishwe emgogodleni weziqu ezithile zesundu ezishisayo.

Ama-starches angama-carbs ayinkimbinkimbi aqukethe ama-molecule amaningi e-glucose axhunyiwe. I-Glucose wuhlobo lukashukela olusetshenziswa ngumzimba wakho njengomthombo wamandla.

ISago ikhishwe kakhulu ku- IMetroxylon sagu, noma i-sago palm, etholakala ezingxenyeni eziningi zomhlaba, kufaka phakathi i-Indonesia, iMalaysia, iPhilippines nePapua New Guinea (4, 5).

Isundu le-sago likhula ngokushesha futhi libekezelela inhlabathi enhlobonhlobo. Isundu elilodwa le-sago lingaqukatha amakhilogremu ayi-220-1,760 (100-800 kg) wesitashi (5).

ISago ukudla okuyisisekelo ezindaweni zase-Indonesia, eMalaysia nasePapua New Guinea. Akunamsoco kakhulu kepha ucebile ngama-carbs, umthombo obalulekile wamandla emzimbeni wakho (5).

Ingathengwa ngezindlela ezimbili eziyinhloko - ufulawa noma amapharele. Ngenkathi ufulawa uyi-starch emsulwa, amaparele angamabhola amancane we-sago enziwa ngokuxuba isitashi ngamanzi bese uwafudumeza kancane.

Imvelo engenayo i-gluten, i-sago iyindawo enhle yokufaka ufulawa osuselwe nokolweni ekubhaka nasekuphekeni kwalabo abadla ukudla okunomkhawulo ().

ISago isitashi esiyisisekelo kwezinye izindawo zase-Indonesia, eMalaysia nasePapua New Guinea. Yize ingenamsoco kakhulu, ayinayo i-gluten futhi icebile ngama-carbs.

Ukudla kwe-Sago

ISago cishe isitashi esimsulwa, uhlobo lwe-carb. Iqukethe kuphela inani elincane lamaprotheni, amafutha, nefayibha futhi ayinazo amavithamini namaminerali amaningi.

Ngezansi imininingwane yokudla okunempilo ngamakhilogremu ayi-3.5 (amagremu ayi-100) we-sago (7):

• Amakholori: 332
• Amaprotheni: ngaphansi kuka-1 gram
• Amafutha: ngaphansi kuka-1 gram
• AmaCarbs: 83 amagremu
• Umucu: ngaphansi kuka-1 gram
• Izinki: I-11% ye-Reference Daily Intake (i-RDI)

Ngaphandle kwe-zinc, i-sago ayinamavithamini namaminerali amancane. Lokhu kuyenza ibe ngaphansi komsoco ezinhlotsheni eziningi zikafulawa njengokolweni ophelele noma i-buckwheat, equkethe izakhamzimba eziningi, njengamaprotheni namavithamini B (7,).

Lokho kusho ukuthi, kungokwemvelo okusanhlamvu- ne-gluten-free, okwenza kube indawo efanelekile yokufaka ufulawa kubantu abanesifo se-celiac noma labo abalandela ukudla okuthile okungaqondile okusanhlamvu njengokudla kwepaleo ().

I-Sago icishe ibe yi-carbs emsulwa futhi inezakhamzimba eziningi eziphansi. Ngokuvamile ayinayo i-gluten futhi ilungele labo abadla ukudla okungenanhlamvu.

Izinzuzo zezempilo ze-sago

I-Sago ingaxhunyaniswa nalezi zinzuzo ezilandelayo zezempilo.

Iqukethe ama-antioxidants

Ama-antioxidants ayizinhlayiya ezithambisa ama-molecule angaba yingozi abizwa ngama-radicals amahhala. Lapho amazinga wamahhala we-radical eba phezulu kakhulu emzimbeni wakho, angadala ukulimala kwamaselula, okuxhunyaniswe nezimo ezinjengomdlavuza nesifo senhliziyo ().

Izifundo ze-test-tube zithole ukuthi i-sago iphezulu kuma-polyphenols njengama-tannins nama-flavonoids, angamakhemikhali asuselwa ezitshalweni asebenza njengama-antioxidants emzimbeni wakho (1, 10).

Ucwaningo luxhumanise ukudla okugcwele ama-polyphenols ekuthuthukiseni amasosha omzimba, ukunciphisa ukuvuvukala, nokwehla kwengozi yesifo senhliziyo ().

Isifundo esisodwa sesilwane sabona izimpawu ezimbalwa zomonakalo omkhulu wamahhala, amazinga aphezulu e-antioxidant, kanye nengozi encishisiwe ye-atherosclerosis - isifo esihambisana nemithambo emincane ngenxa ye-cholesterol buildup - kumagundane adla ukudla okunothile, uma kuqhathaniswa namagundane adla ukudla okuphansi kwe-sago ( ).

Lokhu kungaba ngenxa yokuxakaniseka okuphezulu kwama-antioxidants. Kodwa-ke, azikho izifundo zabantu kuma-sago antioxidants, ngakho-ke kudingeka olunye ucwaningo.

Umthombo omuhle wesitashi esimelana naso

I-Sago icishe ibe ngu-7.5% isitashi esimelana nayo, uhlobo lwesitashi esidlula emgudwini wokugaya ongagaywanga ().

Isitashi esimelana nokufika kufinyelela kukholoni engagaywanga futhi sondle ama-bacteria akho anempilo. Lawa mabhaktheriya adiliza isitashi esimelana nawo futhi akhiqize izinhlanganisela ezinjenge-short-chain fatty acids (SCFA) (13).

Ucwaningo oluningi luxhumanise isitashi esimelana nama-SCFA ezinzuzweni zezempilo, kufaka phakathi amazinga kashukela aphansi, isifiso esincishisiwe, nokugaya okuthuthukisiwe (,).

Kwesinye isifundo sesilwane, i-sago yayisetshenziswa njenge-prebiotic, eyondla ama-bacteria anempilo emathunjini. USago uphakamise amazinga e-SCFA emathunjini futhi wehlisa ukumelana ne-insulin, okuyingozi engcupheni yesifo sikashukela ().

Ngenkathi ezinye izinhlobo zesitashi esimelana nazo zikhonjisiwe ukuthi zizuze labo abanesifo sikashukela kanye nama-prediabetes, izifundo zabantu okwamanje ziyashoda. Ucwaningo oluningi luyadingeka ukuqonda kangcono umthelela ongaba khona wesitashi esimelana nokulawulwa kukashukela wegazi ().

Kunganciphisa ingozi yesifo senhliziyo

Izinga eliphakeme le-cholesterol egazini namazinga e-triglyceride yizici eziyingozi zesifo senhliziyo (,).

Kokunye ukuhlola, abacwaningi bakhombisile ukuthi amagundane adlisa i-sago anezinga eliphansi le-cholesterol kanye ne-triglyceride kunamagundane adliswe i-tapioca starch ().

Lokhu kwakuxhunywe kokuqukethwe okuphezulu kwe-sago, uhlobo lwesitashi olunamaketanga amade, alinganayo e-glucose athatha isikhathi eside ukugaya. Njengoba amaketanga ehla kancane, akhulula ushukela ngezinga elilawulwa kakhulu, elingathuthukisa amazinga akho e-cholesterol ne-triglyceride ().

Eqinisweni, izifundo zabantu nezilwane zibonisa ukuthi izidlo eziphakeme ku-amylose zixhunyaniswe namazinga aphansi we-cholesterol namazinga egazi egazi, kanye nokulawulwa koshukela osegazini - enye into ebangela isifo senhliziyo (,,).

Kwangathi kungathuthukisa ukusebenza kokuvivinya umzimba

Izifundo eziningana zihlaziye imiphumela ye-sago ekusebenzeni kokuzivocavoca umzimba.

Ucwaningo olwenziwa kubagibeli bamabhayisikili abayisishiyagalombili lukhombisile ukuthi iziphuzo zokuphuza eziqukethe i-sago kanye namaprotheni we-sago kanye nesoya ngesikhathi sokuzivocavoca kubambezele ukukhathala nokukhuphula ukukhuthazela kokuzivocavoca ngo-37% no-84%, ngokulandelana, uma kuqhathaniswa ne-placebo ().

Olunye ucwaningo lwabagibeli bamabhayisikili abayi-8 luthole ukuthi labo abadle iphalishi elisekelwe e-sago ngemuva kwesivivinyo semizuzu engu-15 benze u-4% kangcono esivivinyweni esilandelayo, uma kuqhathaniswa nalabo abadle i-placebo ().

Kodwa-ke, olunye ucwaningo luthi ukuphuza isiphuzo esenziwe nge-sago ngaphambi kokuhamba ngebhayisikili ezimeni ezinomswakama akuzange kuthuthukise ukusebenza. Yize kunjalo, abagibeli bamabhayisikili abadle umjuluko wesiphuzo kancane, abakhombisanga ukunyuka kokushisa komzimba, futhi babekezelela ukushisa kangcono kuneqembu le-placebo ().

I-Sago ingaba nale miphumela ngoba ingumthombo olula futhi osheshayo we-carbs.

Ucwaningo lubonisa ukuthi ukusebenzisa ama-carbs ngaphambi noma ngesikhathi sokuzivocavoca kungandisa umsebenzi wokukhuthazela, ngenkathi ukudla ama-carbs ngemuva kokuzivocavoca kungakhulisa amandla omzimba wakho wokuphola (,).

I-Sago ihlinzeka ngama-antioxidants kanye nesitashi esimelana nayo, futhi ingaxhunyaniswa nezinzuzo zezempilo, kufaka phakathi ukunciphisa ubungozi bakho besifo senhliziyo nokwenza ngcono ukusebenza komzimba.

USago usebenzisa

ISago ukudla okuyisisekelo eSouth-Asia ese-Asia, kanye nezinye izingxenye eziningi zomhlaba. Imvamisa ixubene namanzi ashisayo ukwakha isisindo esifana neglue, esivame ukudliwa njengomthombo wama-carbs nezinhlanzi noma imifino (28).

Kuvamile futhi ukubhaka isaga esinkweni, kumabhisikidi nakumaqhekezi. Ngenye indlela, ingasetshenziselwa ukwenza ama-pancake afana ne-lempeng, i-pancake edumile yaseMalaysian (28).

Kwezentengiso, i-sago isetshenziswa njenge-thickener ngenxa yezakhiwo zayo ezibukeka kahle (28).

E-United States, i-sago ivame ukuthengiswa ngofulawa noma ifomu leparele ezitolo zokudla zase-Asia naku-inthanethi.

Amaparele angama-starch aggregates amancane abukeka afana namaparele we-tapioca. Zivame ukubiliswa ngamanzi noma ubisi noshukela ukwenza ama-dessert afana ne-sago pudding.

I-Sago ingadliwa ixutshwe namanzi, isetshenziswe njengefulawa ekubhakeni, noma njenge-thickener. Amaparele e-Sago ajwayele ukusetshenziselwa izitsha ze-dessert.

Sago phansi

Ngokomsoco, i-sago iphansi kwamaprotheni, amavithamini, namaminerali uma kuqhathaniswa neminye imithombo eminingi ye-carb efana nelayisi elinsundu, i-quinoa, i-oats, i-buckwheat, nokolweni ophelele ().

Yize ingenayo i-gluten nezinhlamvu, akuyona enye yemithombo ye-carb enomsoco kakhulu. Eminye imithombo ye-carb engenama-gluten, engenamabele njengamazambane, isikwashi se-butternut, namazambane avamile aletha izakhi zomzimba eziningi ().

Ngokwengeziwe, yize i-sago edayiswa ezitolo ezinkulu iphephile ukuthi ingadliwa, intende yesago uqobo lwayo inobuthi.

Ukudla i-sago ngaphambi kokuba icutshungulwe kungadala ukuhlanza, ukulimala kwesibindi, nokufa (29).

Kodwa-ke, isitashi esisuselwe entendeni yesandla siyacutshungulwa kususwe ubuthi, kwenze kuphephe ukudliwa (29).

I-sago ethengwe ngokuhweba iphephile ukudliwa. Kodwa-ke, iphansi kwezakhamzimba uma kuqhathaniswa nezinye izinhlobo zikafulawa, futhi akuyona inketho ye-carb enomsoco kakhulu.

Okubalulekile

ISago uhlobo lwesitashi esivame ukukhishwa entendeni ebizwa ngokuthi IMetroxylon sagu.

Iqukethe kakhulu ama-carbs futhi iphansi kwamaprotheni, amafutha, i-fiber, amavithamini, namaminerali. Kodwa-ke, i-sago ngokwemvelo ayinakho okusanhlamvu- ne-gluten, okwenza ifanele labo abalandela ukudla okunomkhawulo.

Ngaphezu kwalokho, okuqukethwe isitashi se-antioxidant nokumelana nakho kuye kwaxhunyaniswa nezinzuzo eziningana ezingaba khona, kufaka phakathi i-cholesterol ephansi nokusebenza okuthuthukisiwe kokuvivinya umzimba.