He aha ka Sagu, a maikaʻi iā ʻoe?

Anter

• He aha ka sagu?
• ʻO ka meaʻai Sagu
• Nā keu olakino kūpono o ka sagu
• Loaʻa nā antioxidants
• Kahi kumu maikaʻi o ka starch kūpaʻa
• Hiki ke hōʻemi i ka maʻi maʻi puʻuwai
• Hiki ke hoʻomaikaʻi i ka hana hoʻoikaika kino
• Hoʻohana ʻo Sago
• ʻO Sago kahi haʻahaʻa
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Sago kahi ʻano o ka starch i lawe ʻia mai nā pāma tropical e like me Metroxylon sagu.

He laulā a me kahi kumu kumu o ka carbs i kekahi mau wahi o ka honua.

Loaʻa i ka Sago nā antioxidant a me ka starch kūpaʻa a ua hoʻopili ʻia i nā pono he nui, e like me ka hoʻomaikaʻi ʻana i nā mea pilikia no ka maʻi puʻuwai a me ka hoʻonui ʻana i ka hana hoʻoikaika kino (1,,).

Hāʻawi kēia ʻatikala i kahi hiʻohiʻona o ka meaʻai, nā pono, nā hoʻohana, a me nā downsides o ka sagu.

He aha ka sagu?

ʻO Sago kahi ʻano o ka starch i kāʻili ʻia mai ke kumu o kekahi mau lāʻau pāma tropical.

Pākuʻi paʻakikī nā hōkū i paʻa i nā mole mole glucose i pili. ʻO ka Glucose kahi ʻano kō i hoʻohana ʻia i kou kino ma ke ʻano he ikehu.

Lawe nui ʻia ʻo Sago mai Metroxylon sagu, a i ʻole pāma sago, i kū i nā wahi he nui o ka honua, e like me Indonesia, Malaysia, Pilipine, a me Papua New Guinea (4, 5).

Ulu koke ka lāʻau sago a hoʻomanawanui i nā ʻano ʻano like ʻole o ka lepo. Hiki i kahi poho sagu ke loaʻa iā 220-1,760 paona (100-800 kg) o ka mānoanoa (5).

ʻO Sago kahi meaʻai nui i nā wahi o Indonesia, Malaysia, a me Papua New Guinea. ʻAʻole momona ia akā waiwai i nā carbs, kahi waiwai nui o kou ikehu (5).

Hiki ke kūʻai ʻia i ʻelua ʻano nui - ka palaoa a me nā momi paha. ʻOiai he palaoa maʻemaʻe ka palaoa, ʻo nā momi nā pōpō liʻiliʻi o ka sagu i hana ʻia e ka hui ʻana i ka starch me ka wai a hoʻomehana hapa iā lākou.

Kūlohelohe ʻole ka gluten, he sago kahi pani maikaʻi no ka palaoa a me nā hua ma ka palaoa a me ka kuke ʻana no ka poʻe ma nā papa ʻaina kapu ().

ʻO Sago kahi starch staple i kekahi mau wahi o Indonesia, Malaysia, a me Papua New Guinea. ʻOiai ʻaʻole momona loa ia, ʻaʻohe gluten a waiwai i nā carbs.

ʻO ka meaʻai Sagu

ʻO Sago kahi kokoke i ka mālamalama hoʻomaʻemaʻe, kahi ʻano o nā kalapona. Loaʻa wale i loko o nā protein, momona, a me nā fiber a nele i nā huaora a me nā minelala.

Aia ma lalo ka ʻike kino no ka 3.5 paona (100 gram) o ka sagu (7):

• Kalepona: 332
• Kumuʻiʻo: ma lalo o 1 gram
• Momona: ma lalo o 1 gram
• Kāpena: 83 gram
• Puluniu: ma lalo o 1 gram
• Kiniki: 11% o ka Reference Daily Intake (RDI)

Ma mua o ka zinc, haʻahaʻa ka sagu i nā huaora a me nā minelala. ʻO kēia ka mea i haʻahaʻa i ka meaʻai i nā ʻano o ka palaoa e like me ka palaoa a i ʻole ka palaoa, kahi i loaʻa mau nā meaola, e like me ka protein a me nā huaora B (7,).

ʻO ka mea i ʻōlelo ʻia, he palaoa kūlohelohe ia- a me ka gluten-ʻole, e hoʻolilo ana iā ia i pani palaoa kūpono no ka poʻe me ka maʻi celiac a i ʻole nā ​​mea e ukali nei i nā papaʻai manu ʻole e like me kaʻai paleo ().

ʻAneʻane ʻo Sago carbs maʻemaʻe a haʻahaʻa i ka hapanui o nā meaola. Kūlohelohe ʻole ia i ka gluten a kūpono no nā mea ma nā papaʻai palaoa ʻole.

Nā keu olakino kūpono o ka sagu

Pili paha ʻo Sagu i nā keu olakino hiki ke hiki.

Loaʻa nā antioxidants

ʻO nā Antioxidant he mau mole e hoʻopau i nā molekiola weliweli i kapa ʻia he radical free. Ke kiʻekiʻe a kiʻekiʻe nā pae radical manuahi i kou kino, hiki iā lākou ke hōʻeha i nā cellular, i pili i nā ʻano e like me ka maʻi ʻaʻai a me nā maʻi puʻuwai ().

Ua ʻike ʻia nā noiʻi hōʻike hoʻowahāwahā he kiʻekiʻe ka sagu i nā polyphenols e like me nā tannins a me flavonoids, nā mea hoʻohui i nā mea kanu e hana e like me nā antioxidants i kou kino (1, 10).

Ua hoʻopili ka noiʻi i nā papaʻai nui i nā polyphenols e hoʻomaikaʻi ai i ka pale ʻana, hoʻemi i ka mumū, a me ka hoʻemi ʻia o ka maʻi puʻuwai ().

Hoʻokahi o nā holoholona i nānā i nā hōʻailona liʻiliʻi o ka hōʻino kūpili manuahi, nā pae antioxidant kiʻekiʻe, a me ka hoʻemi ʻia o ka atherosclerosis - kahi maʻi e pili ana i nā aʻa liʻiliʻi no ka buildup kolesterol - ).

ʻO kēia paha ma muli o ka nui o ka sago konsentrasi o antioxidants. Eia naʻe, ʻaʻohe haʻawina kanaka ma nā sagu antioxidant, no laila pono hou ʻia kahi noiʻi.

Kahi kumu maikaʻi o ka starch kūpaʻa

Ma kahi o 7.5% starch kūpale ʻo Sago, kahi ʻano o ka starch e hele ma waena o kāu tract digestive ().

Kū ka starch kūpaʻa i ke kolone undigested a hānai i kāu koʻohune ʻōpū maikaʻi. ʻO kēia mau koʻohune e wāwahi i ka starch kūpale a hana i nā mea hoʻohui e like me nā momona momona momona (SCFA) (13).

Ua hoʻopili nā noiʻi he nui i ka starch kūpale a me nā SCFA i nā pono olakino, me nā pae kō kō ke kō, hoʻemi i ka makemake, a me ka hoʻomaikaʻi digestion (,).

I hoʻokahi hoʻopaʻa holoholona, ​​ua hoʻohana ʻia ka sagu ma ke ʻano he prebiotic, e hānai nei i nā koʻohune ʻōpū maikaʻi. Ua hoʻokiʻekiʻe ʻo Sago i nā pae SCFA i loko o ka ʻōpū a hoʻemi i ke kūpaʻa o ka insulin, kahi pilikia no ka maʻi diabetes ().

ʻOiai ua hōʻike ʻia kekahi mau ʻano starch kūpale e pōmaikaʻi i ka poʻe me ka maʻi kō a me ka prediabetes, ua nele nā ​​haʻawina kanaka. Pono e noiʻi hou aʻe e hoʻomaopopo pono i ka hopena o ka starch kūpale i ka kaohi kō kō ().

Hiki ke hōʻemi i ka maʻi maʻi puʻuwai

ʻO nā kiʻekiʻe o ke koko kolesterol a me nā pae triglyceride nā kumu pilikia no ka maʻi puʻuwai (,).

I hoʻokahi o nā noi ʻana, ua hōʻike nā kānaka noiʻi he ʻemi nā kolesterol a me nā pae triglyceride ma mua o nāʻiole i hānai ʻia i ka sago ma mua o nā ʻiole i hānai ʻia i ka starch tapioca.

Ua hoʻopili ʻia kēia i ka ʻona amylose kiʻekiʻe o ka sagu, kahi ʻano o ka starch me nā kaulahao linear lōʻihi o ka glucose e ʻoi aku ka lōʻihi o ka ʻeli ʻana. I ka wā e lohi ai ke kaulahao, hoʻokuʻu lākou i ke kō i kahi helu i kāohi ʻia, kahi e hoʻomaikaʻi ai i kāu pae kolesterol a me nā pae triglyceride ().

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi kanaka a me nā holoholona i nā papaʻai ʻoi aku ka kiʻekiʻe i ka amylose i hoʻopili ʻia i nā kolesterol haʻahaʻa a me nā kiʻekiʻe momona o ke koko, a me ka hoʻomaikaʻi maikaʻi ʻana i ke kō kō - kahi mea ʻē aʻe no ka maʻi puʻuwai (,,).

Hiki ke hoʻomaikaʻi i ka hana hoʻoikaika kino

Ua kālailai kekahi mau noiʻi i nā hopena o ka sagu i ka hana hoʻoikaika kino.

Ua hōʻike ʻia kahi noiʻi i nā poʻe holo kaʻa he 8 i ka inu ʻana i nā mea inu i loko o ka sagu a me nā ʻāpana ʻelua a me nā protein soy i ka wā o ka hoʻoikaika kino a hoʻopaneʻe ka luhi a hoʻonui ʻia ka hoʻomanawanui i ka 37% a me 84%, ke hoʻohālikelike ʻia i kahi placebo ().

Ua ʻike ʻia kahi noiʻi hou aʻe ma nā poʻe holo kaʻa he 8 i ka poʻe i ʻai i ka porridge ma ke ʻano he sagu ma hope o ka hoʻāʻo ʻana o ka manawa he 15 mau minuke i ʻoi aku ka maikaʻi ma mua o ka hoʻāʻo ʻana, hoʻohālikelike ʻia me ka poʻe i ʻai i kahi placebo ()

Eia naʻe, ua hoʻomaopopo ʻia kahi noiʻi ʻana i ka inu ʻana i ka inu sagu ma mua o ke kaʻa paikikala ʻana i nā kūlana pulu ʻaʻole hoʻomaikaʻi i ka hana. Eia nō naʻe, ʻo nā mea hoʻokele kaʻa i hoʻopau i ka inu inu hou, ʻaʻole i hōʻike i ka piʻi ʻana o ka mahana o ke kino, a me ka hoʻomanawanui ʻana i ka wela ma mua o ka placebo group ().

Loaʻa paha iā Sago kēia mau hopena no ka mea he kumu maʻalahi a wikiwiki ia o nā kalakeke.

Hōʻike ka noiʻi i ka ʻai ʻana i nā carbs ma mua a i ʻole ma ka hoʻolālā paha e hoʻolōʻihi i ka hana ahonui, ʻoiai ʻo ka ʻai ʻana i nā carbs ma hope o ka hoʻoikaika kino ʻana e hoʻonui ai i ka hiki i kou kino ke hoʻōla (,).

Hāʻawi ʻo Sago i nā antioxidant a me ka starch kūpaʻa, a pili paha ia i nā pono olakino, me ka hoʻoliʻiliʻi ʻana i kāu mau pilikia no ka maʻi puʻuwai a me ka hoʻomaikaʻi ʻana i ka hana hoʻoikaika kino.

Hoʻohana ʻo Sago

ʻO Sagu kahi meaʻai nui i ka Hikina Hema ʻo Asia, me nā wahi ʻē aʻe o ka honua. Hoʻohui pinepine ʻia me ka wai wela e hana i kahi kaola e like me ka glue, kahi e ʻai mau ʻia ma ke ʻano he kumu wai kōkō me nā iʻa a me nā mea kanu (28).

ʻO ka mea maʻamau nō ka hoʻomoʻa ʻana i ka sagu i loko o ka berena, nā biscuits, a me nā pahū. ʻOkoʻa, hiki ke hoʻohana ʻia e hana i nā pancake e like me lempeng, kahi pancake kaulana a Malaki (28).

ʻO ke kālepa, hoʻohana ʻia ka sagu ma ke ʻano he mānoanoa ma muli o kāna mau viscous (28).

Ma ʻAmelika Hui Pū ʻIa, kūʻai pinepine ʻia aku ka sagu i ka palaoa a me ka momi paha ma nā hale kūʻai mea kūʻai Asia a me ka pūnaewele.

ʻO nā momi, he mau mea hōʻiliʻili liʻiliʻi e nānā like i nā momi tapioca. Hoʻomoʻa pinepine ʻia lākou me ka wai a i ʻole ka waiū a me ke kō e hana i nā mea ʻono e like me ka sagu pudding.

Hiki ke ʻai ʻia ʻo Sagu i kāwili ʻia me ka wai, hoʻohana ʻia i palaoa i ka hoʻomoʻa ʻana, a i ʻole me he mānoanoa. Hoʻohana mau ʻia nā momi Sagu i nā pā meaʻai.

ʻO Sago kahi haʻahaʻa

Nutritional, haʻahaʻa ka sagu i loko o ka protein, nā wikamina, a me nā minelala i hoʻohālikelike ʻia i nā kumuwaiwai ʻē aʻe e like me ka laiki, quinoa, ʻoka, buckwheat, a me ka palaoa ().

ʻOiai kūʻokoʻa ia mai ka gluten a me nā hua, ʻaʻole ia kekahi o nā kumu momona momona momona. ʻO nā kumuwaiwai momona gluten-ʻole, waiwai ʻole e like me ka uala, butternut squash, a me nā uala mau e hāʻawi i nā meaola hou aku ().

Hoʻohui ʻia, ʻoiai ʻo ke sagu i kūʻai ʻia i nā mākeke nui kahi palekana e hoʻopau ai, ʻo ka lāʻau pāma ponoʻī he mea ʻawahia.

ʻO ka ʻai ʻana i ka sagu ma mua o ka hana ʻia hiki ke kumu i ka luaʻi, nā ʻino o ke ake, a me ka make pū (29).

Eia nō naʻe, hana ʻia ka starch i lawe ʻia mai ka pāma e lawe i nā toxins, palekana i ka ʻai ʻana (29).

Palekana ʻo ke sagu i kūʻai ʻia me ke kūʻai aku palekana. Eia nō naʻe, haʻahaʻa ia i nā mea momona ke hoʻohālikelike ʻia me nā ʻano palaoa ʻē aʻe, a ʻaʻole ia ke koho kōpona momona momona loa.

Ke laina lalo

ʻO Sago kahi ʻano o ka starch i unuhi pinepine ʻia mai ka pāma i kapa ʻia Metroxylon sagu.

Hoʻohui nui ʻia ia o nā carbs a haʻahaʻa i ka protein, momona, puluniu, nā wikamina, a me nā minelala. Eia nō naʻe, he palaoa maoli ka sagu- a me ka gluten-ʻole, e kūpono ana i kēlā mau mea papaʻai papa ʻia.

Hoʻohui ʻia, hoʻopili ʻia ʻo ia ka antioxidant a me nā mea starch kūpaʻa i nā pono kūpono he nui, e like me ka kolesterol haʻahaʻa a me ka hoʻomaikaʻi ʻana i ka hana hoʻoikaika kino.