Chii chinonzi Sago, uye chakunakira iwe?

Zvemukati

• Chii chinonzi sago?
• Sago chikafu
• Zvichida hutano hunobatsira hwe sago
• Iine antioxidants
• Kwakanaka sosi yekushinga starch
• Inogona kudzora chirwere chemoyo njodzi
• Dai kusimudzira kurovedza muviri kuita
• Sago anoshandisa
• Sago kuderera
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Sago imhando yesitashi yakatorwa mumichindwe yetropiki senge Metroxylon sagu.

Iyo inochinjika uye yekutanga sosi ye carbs mune mamwe matunhu epasi.

Sago ine antioxidants uye inopesana nesitashi uye yakave yakabatanidzwa kune akawanda mabhenefiti, kusanganisira kugadzirisa njodzi zvinokonzerwa nechirwere chemwoyo nekusimudzira kuita kwekuita (1,,).

Ichi chinyorwa chinopa muongororwo wezve zvinovaka muviri, mabhenefiti, mashandisiro, uye zvakaderera zvesago.

Chii chinonzi sago?

Sago imhando yesitashi yakatorwa kubva pakati peimwe tembiricha yemashanga.

Nyeredzi yakaoma carbs ine akawanda akabatana glucose mamorekuru. Glucose imhando yeshuga iyo muviri wako unoshandisa sosi sosi.

Sago inonyanya kutorwa kubva Metroxylon sagu, kana sago palm, inova inowanikwa kunzvimbo zhinji dzepasi, kusanganisira Indonesia, Malaysia, Philippines, uye Papua New Guinea (4, 5).

Iyo sago chanza inokura nekukurumidza uye inoshivirira dzakasiyana-siyana ivhu. Chanza chimwe chete chesago chinogona kunge chiine makirogiramu zana nemakumi masere nezana nemazana manomwe ezviuru emastarch (5).

Sago chikafu chinodyiwa munzvimbo dzeIndonesia, Malaysia, uye Papua New Guinea. Haisi ine hutano hwakanyanya asi yakapfuma muma carbs, sosi yakakosha yesimba remuviri wako (5).

Inogona kutengwa mumhando mbiri - hupfu kana maparera. Ipo hupfu hwakachena starch, maparera madiki mabhora esago ayo anogadzirwa nekusanganisa starch nemvura nekudzipisa zvishoma.

Zvinonzwisisika kuti haina gluten, sago inotsiviwa neupfu hwakatsetseka nezviyo mukubika nekubika kune avo vari pazvikafu zvinorambidzwa ().

Sago istarch staple mune dzimwe nzvimbo dzeIndonesia, Malaysia, uye Papua New Guinea. Kunyangwe isiri yehutano chaizvo, haina-guten-uye yakapfuma muma carbs.

Sago chikafu

Sago inenge yakachena starch, rudzi rwecarb. Inongova nezvidiki zveprotein, mafuta, uye fiber uye isina mavitamini akawanda nemaminerari.

Pazasi pane ruzivo rwehutano maererano ne3,5 pondo (100 gramu) yesago (7):

• Makorori: 332
• Mapuroteni: isingasviki 1 gramu
• Mafuta: isingasviki 1 gramu
• Carbs: 83 magiramu
• Fiber: isingasviki 1 gramu
• Zinc: 11% yeReferenzi Mazuva ese Intake (RDI)

Zvimwe kunze kwe zinc, sago yakaderera mavitamini uye mamineral. Izvi zvinoita kuti ive neutano hwakaderera kune akawanda marudzi eupfu segorosi rakazara kana buckwheat, iyo inowanzo kuve nezvakawanda zvinovaka muviri, zvakadai seprotein neB mavitamini (7,).

Izvo zvakati, zvakasikwa zviyo- uye gluten-isina, ichiita iyo inokodzera furawa kutsiva kune vanhu vane chirwere checliac kana avo vanotevera chaiwo, zviyo zvisina zviyo zvakadai sepaleo chikafu ().

Sago ingangoita yakachena carbs uye yakaderera muzvakawanda zvinovaka muviri. Iyo yakasununguka isina gluten uye inokodzera kune avo vari pazvikafu zvisina zviyo.

Zvichida hutano hunobatsira hwe sago

Sago inogona kunge yakabatana neanotevera mabhenefiti ehutano.

Iine antioxidants

Antioxidants mamorekuru anokanganisa mamorekuru anogona kukuvadza anonzi mahara radicals. Kana mahara emahara akasimba akanyanya kukwirira mumuviri wako, anogona kukonzera kukuvara kwemaseru, izvo zvinobatana nemamiriro akaita segomarara uye chirwere chemwoyo ().

Kwayedza-chubhu zvidzidzo zvakaona kuti sago yakakwira mumapolyphenols senge tannins uye flavonoids, ayo ari emiti-akavakirwa makomponi anoshanda se antioxidants mumuviri wako (1, 10).

Kutsvagurudza kwakabatanidza kudya kwakawanda mu polyphenols kusvika pakuvandudza hutachiona, kudzikisira kuzvimba, uye kudzikisira njodzi yehosha yemwoyo ().

Imwe ongororo yemhuka yakacherekedza mashoma maseru ekukuvara kwemahara, yakakwira antioxidant mazinga, uye nenjodzi yakadzikira yeatherosclerosis - chirwere chinosanganisirwa nemitsinga yakatetepa nekuda kwecholesterol buildup - mumakonzo anodyiswa sago-rich, zvichienzaniswa nemakonzo anodyiswa mashoma-sago kudya ( ).

Izvi zvinogona kuve nekuda kwesaga yakakwira yevasungwa ye antioxidants. Zvisinei, hapana zvidzidzo zvevanhu pa sago antioxidants, saka kumwe kutsvagurudza kunodiwa.

Kwakanaka sosi yekushinga starch

Sago ingangoita 7.5% inodzivirira starch, mhando yesitashi inopfuura nepakati pekugaya kwako isina kugayiwa ().

Resistant starch inosvika mukoloni isina kugayiwa uye inodyisa hutachiona hwako hwakanaka. Aya mabhakitiriya anoputsa starch isingagadzike uye anogadzira macomputer senge pfupi-cheni mafuta acids (SCFA) (13).

Ongororo dzakawanda dzakabatanidza starch isingamiriri uye SCFAs kune hutano hunobatsira, kusanganisira yakaderera mashuga eropa, kudzikisira kudya, uye kugadzirisa kugaya (,).

Mune kumwe kudzidza kwemhuka, sago yaishandiswa se prebiotic, iyo inopa hutano hutumbu hutachiona. Sago akasimudza SCFA mazinga mumatumbu uye yakaderedza insulin kushora, njodzi iri kukonzera chirwere cheshuga ().

Nepo mamwe marudzi esutarch isingadzivirirwe akaratidzirwa kubatsira avo vane chirwere cheshuga uye prediabetes, zvidzidzo zvevanhu parizvino zviri kushomeka. Dzimwe tsvagurudzo dzinodiwa kuti unzwisise zvirinani kukanganisa kwesisitiri inodzivirira pashuga yekudzora shuga ().

Inogona kudzora chirwere chemoyo njodzi

Yakakwira ropa cholesterol uye mwero we triglyceride zvinhu zvine njodzi kune chirwere chemwoyo (,).

Mune kumwe kuongorora, vatsvagiri vakaratidza kuti mbeva dzakadyiwa sago dzaive necholesterol shoma uye triglyceride mazinga pane mbeva dzakapihwa tapioca starch ().

Izvi zvaive zvakabatanidzwa nesaga yakakwira amylose zvemukati, mhando yesitashi ine yakareba, mitsara nemaketani eglucose ayo anotora nguva yakareba kugaya. Sezvo ngetani dzinodzikira zvishoma nezvishoma, dzinoburitsa shuga pamwero unodzorwa, uyo unogona kuvandudza cholesterol yako uye mwero we triglyceride ().

Muchokwadi, zvidzidzo zvevanhu uye zvemhuka zvinoratidza kuti kudya kwakanyanya muamylose kwakabatanidzwa nekudzikisa cholesterol nemazinga eropa eropa, pamwe nekuvandudzwa kweshuga yeropa - chimwe chinokonzeresa chirwere chemoyo (,,).

Dai kusimudzira kurovedza muviri kuita

Ongororo dzinoverengeka dzakaongorora sago mhedzisiro pakuita kwekuita.

Chidzidzo mumabhasikoro makumi masere chakaratidza kuti zvinwiwa zvine sago uye mapuroteni esoya uye soy panguva yekurovedza muviri kunonoka kuneta uye kuwedzera kurovedza muviri kutsungirira ne37% uye 84%, zvichiteerana, zvichienzaniswa ne placebo ().

Kumwe kufunda mumabhasikoro e8 vakawana avo vakadya pariji-rakagadziriswa mushure mekuedzwa kwemaminetsi gumi nemashanu vakaita 4% zvirinani mukutongwa kwakatevera, zvichienzaniswa nevaya vakadya placebo ().

Asi, kumwe kuongorora kwakaratidza kuti kutora sago-based chinwiwa usati waichovha bhasikoro munzvimbo ine hunyoro hazvina kuvandudza mashandiro. Zvakadaro, vatyairi vemabhasikoro vakapedza chinwiwa cheziya kushoma, havana kuratidza kusimuka mukushisa kwemuviri, uye vakashivirira kupisa zvirinani pane iro placebo boka ().

Sago inogona kuve nemhedzisiro iyi nekuti iri nyore uye nekukurumidza sosi yema carbs.

Kutsvagurudza kunoratidza kuti kudya carbs usati waita kana panguva yekurovedza muviri kunogona kurebesa kutsungirira, asi kupedza carbs mushure mekurovedza muviri kunogona kuwedzera kugona kwemuviri wako kuti uwanezve,,).

Sago inopa antioxidants uye inopesana nesitashi, uye inogona kuve yakabatana nehutano mabhenefiti, kusanganisira kudzikisa njodzi dzako pachirwere chemoyo nekuvandudza kuita kwekuita.

Sago anoshandisa

Sago chikafu chikafu muSoutheast Asia, pamwe nedzimwe nzvimbo zhinji dzenyika. Inowanzo sanganiswa nemvura inopisa kugadzira guruu yakaita seglue, iyo inowanzo kudyiwa senzvimbo ye carbs nehove kana miriwo (28).

Zvakajairika kubheka sago muchingwa, mabhisikiti, uye maputi. Neimwe nzira, inogona kushandiswa kugadzira mapancake senge lempeng, inozivikanwa yeMalaysian pancake (28).

Zvekutengesa, sago inoshandiswa seyakafuta nekuda kweiyo viscous dzimba (28).

MuUnited States, sago inowanzotengeswa muupfu kana pearl fomu muzvitoro zveAsia uye online.

Maparera madiki starch akaunganidzwa anotaridzika akafanana nemapapioca maparera. Vanowanzo bikwa nemvura kana mukaka neshuga kuita madhiri sesago pudding.

Sago rinogona kudyiwa rakasanganiswa nemvura, rinoshandiswa sehupfu mukubheka, kana seyakafuta. Sago maparera anowanzo shandiswa mune dhizeti ndiro.

Sago kuderera

Noutano, sago yakaderera mumapuroteni, mavitamini, uye zvicherwa zvichienzaniswa nezvimwe zvakawanda macarb sosi yebrown, quinoa, oats, buckwheat, uye gorosi rese ().

Kunyangwe iri yemahara kubva kuguteni uye zviyo, haisi imwe yeanonyanya kugutsa macarb. Zvimwe zveguten-isina, isina gorosi sosi senge mbatatisi, butternut squash, uye mbatatisi zvakajairwa zvinounza zvakawanda zvinovaka muviri ().

Pamusoro pezvo, kunyangwe sago inotengeswa muzvitoro yakachengeteka kudya, sago chanza pachayo chine chepfu.

Kudya sago isati yagadziriswa kunogona kukonzera kurutsa, kukuvara kwechiropa, uye kunyangwe rufu (29).

Nekudaro, iyo starch inotorwa kubva muchanza inogadzirwa kubvisa chepfu, ichiita kuti ive yakachengeteka kudya (29).

Saga rakatengwa zvekutengesa rakachengeteka kudya. Zvisinei, yakaderera mune zvinovaka muviri kana ichienzaniswa nedzimwe mhando dzeupfu, uye haisi iyo inosarudzika carb sarudzo.

Chinokosha

Sago imhando yesitashi iyo inowanzotorwa kubva muchanza inonzi Metroxylon sagu.

Iyo inonyanya kugadzirwa ne carbs uye yakaderera mumapuroteni, mafuta, fiber, mavitamini, uye zvicherwa. Nekudaro, sago yakasarudzika yezviyo- uye isina-gluten, ichiita kuti ive yakakodzera kune avo vanotevera kudya kwakatemerwa.

Mukuwedzera, iyo antioxidant uye inopesana nesitiri yezvinhu zvakabatanidzwa kune akati wandei mabhenefiti, kusanganisira yakaderera cholesterol uye nekuvandudza kuita kwekuita.