Menene Sago, kuma Yana da Kyau a gare ku?

Wadatacce

• Menene sago?
• Sago abinci mai gina jiki
• Amfanin lafiyar sago
• Ya ƙunshi antioxidants
• Kyakkyawan tushen sitaci mai tsayayya
• Zai iya rage haɗarin cutar zuciya
• Zai iya haɓaka aikin motsa jiki
• Sago yana amfani
• Sago downsides
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Sago wani nau'in sitaci ne wanda aka samo daga dabino mai zafi kamar Metroxylon sagu.

Yana da yawa kuma tushen farko na carbi a wasu sassan duniya.

Sago ya ƙunshi antioxidants da sitaci mai tsayayya kuma an danganta shi da fa'idodi da yawa, gami da haɓaka halayen haɗari ga cututtukan zuciya da haɓaka aikin motsa jiki (1,,).

Wannan labarin yana ba da bayyani game da abinci mai gina jiki, fa'idodi, amfani, da ƙananan sago.

Menene sago?

Sago wani nau'in sitaci ne wanda aka samo daga asalin wasu bishiyoyin dabino na wurare masu zafi.

Tauraruwa tauraro ne masu rikitarwa wanda ya ƙunshi ƙwayoyin sunadarai masu alaƙa da yawa. Glucose wani nau'in sukari ne wanda jikinka yake amfani da shi azaman hanyar samun kuzari.

Sago yafi fitowa daga Metroxylon sagu, ko sago dabino, wanda yake asalin yankuna da yawa na duniya, gami da Indonesia, Malaysia, Philippines, da Papua New Guinea (4, 5).

Dabino sago yana girma da sauri kuma yana haƙuri da ƙasa iri-iri. Dabino sago daya zai iya ɗaukar fan dubu 220-1,760 (100-800 kilogiram) na sitaci (5).

Sago shine abincin da ake ci a yankuna na Indonesia, Malaysia, da Papua New Guinea. Ba shi da amfani sosai amma yana da wadataccen carbs, wani mahimmin tushe na kuzari ga jikin ku (5).

Ana iya sayan shi a cikin manyan nau'i biyu - gari ko lu'u-lu'u. Duk da yake gari ne sitaci mai tsafta, lu'lu-lu'u ƙananan ƙwallan sago ne waɗanda ake yinsu ta hanyar haɗuwa da sitaci da ruwa kuma a dumama musu wani ɓangare.

Ba shi da alkama, sago shine kyakkyawan maye gurbin garin alkama da hatsi a cikin yin burodi da dafa abinci ga waɗanda ke cikin takunkumin abinci ().

Sago babban sitaci ne a wasu yankuna na Indonesia, Malaysia, da Papua New Guinea. Duk da yake ba shi da matukar amfani, ba shi da alkama kuma yana da wadataccen carbs.

Sago abinci mai gina jiki

Sago kusan sitaci ne tsarkakakke, wani nau'in carb. Ya ƙunshi ƙananan furotin, mai, da zare kuma ba shi da bitamin da yawa da kuma ma'adanai.

Da ke ƙasa akwai bayanin abinci mai gina jiki a cikin fam 3.5 (gram 100) na sago (7):

• Calories: 332
• Furotin: ƙasa da gram 1
• Kitse: ƙasa da gram 1
• Carbs: 83 gram
• Fiber: ƙasa da gram 1
• Tutiya: 11% na Abinda ake Magana a Kullum (RDI)

Ban da tutiya, sago yana da ƙarancin bitamin da kuma ma'adanai. Wannan ya sa ya zama ƙasa da abinci mai ƙaranci ga nau'ikan gari kamar duka alkama ko buckwheat, wanda yawanci ya ƙunshi ƙarin abubuwan gina jiki, kamar furotin da bitamin B (7,).

Wancan ya ce, a dabi'ance ba shi da hatsi da mara alkama, yana mai da shi madaidaicin maye gurbin mutanen da ke fama da cutar celiac ko waɗanda ke bin takamaiman, abincin da ba ya da hatsi kamar su paleo diet ().

Sago kusan kusan tsarkakakken carbs ne kuma mafi ƙarancin abinci mai gina jiki. Ba shi da alkama mara kyau kuma ya dace da waɗanda ke kan abinci mara hatsi.

Amfanin lafiyar sago

Sago na iya alaƙa da fa'idodin kiwon lafiya masu zuwa.

Ya ƙunshi antioxidants

Antioxidants sune kwayoyin da ke kawar da ƙwayoyin da zasu iya cutarwa da ake kira 'radicals free'. Lokacin da matakan tsaranci kyauta suka yi yawa a jikinku, suna iya haifar da lalacewar salula, wanda ke da alaƙa da yanayi kamar ciwon daji da cututtukan zuciya ().

Nazarin gwajin-tube ya gano cewa sago yana da yawa a cikin polyphenols kamar tannins da flavonoids, waɗanda sune mahaɗan tsirrai waɗanda ke aiki azaman antioxidants a jikin ku (1, 10).

Bincike ya danganta abinci mai yawa a cikin polyphenols don inganta rigakafi, rage kumburi, da rage haɗarin cututtukan zuciya ().

Studyaya daga cikin binciken dabba ya lura da alamun alamun lalacewar kyauta, mafi girman matakan antioxidant, da rage haɗarin atherosclerosis - cutar da ke haɗuwa da ƙuntataccen jijiyoyin jini saboda haɓakar cholesterol - a cikin berayen da ke ciyar da wadataccen abincin sago, idan aka kwatanta da ɓeraye masu ƙarancin abincin sago ( ).

Wannan na iya kasancewa saboda yawan sago na antioxidants. Koyaya, babu karatun ɗan adam akan sago antioxidants, don haka ana buƙatar ƙarin bincike.

Kyakkyawan tushen sitaci mai tsayayya

Sago yayi kusan kashi 7.5% na tsayayyar sitaci, wani nau'in sitaci wanda yake ratsa ta hanyoyin narkewar abinci ba tare da an gama dasu ba ().

Tsayayyen sitaci ya isa cikin hancin da ba a lalata shi ba kuma yana ciyar da ƙwayoyin cuta masu ƙoshin lafiya. Wadannan kwayoyin suna lalata sitaci mai juriya kuma suna samar da mahadi kamar gajerun sarkar mai mai ƙyama (SCFA) (13).

Yawancin karatu sun haɗa sitaci mai tsayayyar jiki da SCFAs ga fa'idodin kiwon lafiya, gami da ƙarancin sukarin jini, rage ci, da inganta narkewa (,).

A cikin binciken dabba daya, anyi amfani da sago a matsayin prebiotic, wanda ke ciyar da kwayoyin cuta masu lafiya. Sago ya ɗaga matakan SCFA a cikin hanji kuma ya rage juriya na insulin, haɗarin haɗari ga ciwon sukari ().

Duk da yake an nuna wasu nau'ikan sitaci mai jurewa don amfanar waɗanda ke da ciwon sukari da prediabetes, a halin yanzu karatun ɗan adam ba shi da shi. Ana buƙatar ƙarin bincike don ƙarin fahimtar tasirin tasirin sitaci mai tsauri kan kula da sukarin jini ().

Zai iya rage haɗarin cutar zuciya

Hawan ƙwayar cholesterol na jini da matakan triglyceride sune dalilai masu haɗari ga cututtukan zuciya (,).

A cikin wani binciken, masu bincike sun nuna cewa berayen da aka ciyar da sago suna da ƙananan cholesterol da matakan triglyceride fiye da ƙwayar berayen da ke ba da sitioca sitaci ().

Wannan yana da nasaba da sago na babban amylose, wani nau'ikan sitaci tare da dogayen, sarƙoƙi masu linzami na glucose wanda ke ɗaukar lokaci don narkewa. Yayinda sarƙoƙi ke raguwa a hankali, suna sakin sikari a cikin mafi saurin sarrafawa, wanda na iya inganta ƙwayar cholesterol da matakan triglyceride ().

A zahiri, nazarin ɗan adam da dabba ya nuna cewa abincin da ya fi girma a cikin amylose an danganta shi da ƙananan cholesterol da matakan mai, da kuma inganta kula da sukarin jini - wani mawuyacin haɗari ga cututtukan zuciya (,,).

Zai iya haɓaka aikin motsa jiki

Yawancin karatu sun binciko tasirin sago akan aikin motsa jiki.

Nazarin a cikin masu keken keke 8 ya nuna cewa shan giya mai dauke da sago da duka sago da furotin na waken soya yayin motsa jiki ya jinkirta gajiya kuma ya kara karfin jimrewa da kashi 37% da 84%, bi da bi, idan aka kwatanta da placebo ().

Wani binciken da aka yi a cikin masu keken keke 8 ya gano wadanda suka ci romon bayan sagogi bayan gwajin minti 15 sun yi 4% mafi kyau a gwaji na gaba, idan aka kwatanta da wadanda suka ci placebo ().

Duk da haka, wani binciken ya lura cewa shan abin sha sago kafin hawan keke a cikin yanayi mai laushi bai inganta aikin ba. Har yanzu, 'yan wasan keke wadanda suka shayar da giyar kasa, ba su nuna tashi a cikin zafin jikin ba, kuma sun jure zafi fiye da kungiyar placebo ().

Sago na iya samun waɗannan tasirin saboda yana da sauƙi kuma mai sauri tushen carbs.

Bincike ya nuna cewa shan carbi kafin ko lokacin motsa jiki na iya tsawaita aikin jimiri, yayin cin carbi bayan motsa jiki na iya haɓaka ƙarfin jikinka na murmurewa (,).

Sago yana ba da antioxidants da sitaci mai tsayayya, kuma yana iya kasancewa da alaƙa da fa'idodin kiwon lafiya, gami da rage haɗarinku na cututtukan zuciya da haɓaka aikin motsa jiki.

Sago yana amfani

Sago babban abinci ne a kudu maso gabashin Asiya, tare da sauran sassan duniya. Sau da yawa ana haɗa shi da ruwan zafi don samar da taro mai kama da manne, wanda yawanci ana ci a matsayin tushen carbi tare da kifi ko kayan lambu (28).

Hakanan abu ne na yau da kullun wainar da sago a cikin burodi, biskit, da wainar da ake toyawa. A madadin haka, ana iya amfani da shi don yin fanke kamar lempeng, sanannen ɗan Mahayin Malesiya (28).

Kasuwanci, ana amfani da sago a matsayin mai kauri saboda kaddarorin sa (28).

A Amurka, sau da yawa akan sago a cikin fulawa ko siffar lu'u lu'u a shagunan kayan abinci na Asiya da kan layi.

Lu'u lu'u lu'u-lu'u ƙananan tarin sitaci ne waɗanda suke kama da lu'u-lu'u na tapioca. Sau da yawa ana dafa su da ruwa ko madara da sukari don yin kayan zaki kamar sago pudding.

Za a iya cin Sago a gauraye da ruwa, a yi amfani da shi azaman gari a yin burodi, ko kuma a matsayin mai kauri. Lu'ulu'u Sago yawanci ana amfani dashi a cikin kayan zaki.

Sago downsides

A cikin abinci mai gina jiki, sago yana da ƙanƙanin furotin, bitamin, da kuma ma'adanai idan aka kwatanta da sauran kayan masara kamar su shinkafa, quinoa, hatsi, buckwheat, da alkama gaba ɗaya ().

Kodayake yana da 'yanci daga alkama da hatsi, ba shine ɗayan mafi yawan kayan masarufin da ke gina jiki ba. Sauran mara amfani da alkama, tushen kayan abinci mara hatsi kamar dankalin hausa, dankalin turawa, da dankalin turawa na yau da kullun suna ba da karin sinadarai ().

Bugu da ƙari, kodayake sago da aka sayar a cikin manyan kantunan yana da haɗari don cinyewa, dabon sago kansa guba ne.

Cin sago kafin a sarrafa shi na iya haifar da amai, cutar hanta, har ma da mutuwa (29).

Koyaya, sitaci da aka samo daga dabino ana sarrafa shi don cire gubobi, yana mai da lafiya cin (29).

Sago na kasuwanci yana da lafiya don ci. Koyaya, yana da ƙarancin abubuwan gina jiki idan aka kwatanta da sauran nau'ikan gari, kuma ba shine zaɓin carb mai gina jiki ba.

Layin kasa

Sago wani nau'in sitaci ne wanda akan fitar dashi daga dabino da ake kira Metroxylon sagu.

Yawanci ya ƙunshi carbs kuma yana da ƙarancin furotin, mai, fiber, bitamin, da kuma ma'adanai. Koyaya, sago ba shi da hatsi - kuma ba shi da alkama, yana mai dacewa da waɗanda ke biye da ƙayyadaddun abincin.

Bugu da ƙari, yana da antioxidant da tsayayyar abun da ke cikin sitaci an danganta shi da fa'idodi da yawa, gami da ƙananan ƙwayar cholesterol da haɓaka aikin motsa jiki.