Massambala: o poder nutricional dos cereais / Sorghum: the nutritional power of cereals

Conhecida em Portugal como sorgo, a massambala é o quinto cereal mais produzido no mundo. Por ser comum e muito nutritiva, é um elemento crucial na dieta de múltiplas popula??es da áfrica Austral, ásia e América Central (Padmaja 2016).

Bastante versátil, pode ser cozinhada como a quinoa ou o arroz, moída para fazer farinha ou estourada para pipocas. é também frequentemente convertida em xarope para ado?ar alimentos processados (Ratnavathi & Chavan 2016).

Que tipos de massambala existem?

A massambala apresenta-se em diversos tipos, que podem ser usados das mais variadas formas.

Os gr?os – brancos, castanhos, laranja, vermelhos, bronze e pretos – s?o um valioso alimento animal e podem ser também transformados em farinha para consumo humano.

As variedades vermelha, laranja e bronze s?o especialmente versáteis, podendo ser utilizadas para alimenta??o animal ou até mesmo em combustíveis. Já a massambala de gr?o mais claro é mais frequentemente encontrada na indústria alimentar.

Qual a sua importancia a nível da nutri??o?

De acordo com Widowati e Luna (2022), meia chávena de massambala n?o cozinhada (100 gramas) oferece:

• Vitamina B1 (0.09 mg)
• Vitamina B2 (0.14 mg)
• Vitamina B3 (2.8 mg)
• Ferro (4.4 mg)
• Sódio (7 mg)
• Potássio (249 mg)
• Cálcio (28 mg)
• Fósforo (287 mg)

Quais os seus principais benefícios?

Este cereal:

• Promove a saúde digestiva – Por ser rica em fibras, a massambala evita sintomas como cólicas, incha?o, dores de est?mago, gases e até diarreia (Frankowski et al 2022);
• Fortalece os ossos – Apresenta altos níveis de magnésio, que promove a absor??o de cálcio (Galán et al 2020);
• Fornece energia – A vitamina B6 na sua composi??o converte os alimentos em “combustível” para o nosso corpo, gerando energia;
• Melhora a circula??o – O cobre na sua composi??o aumenta a absor??o do ferro, essencial para a oxida??o do sangue;
• Ajuda a emagrecer – Apresenta uma alta concentra??o de fibras, ajudando a controlar a fome durante o dia (Awika 2017).

A massambala da Nutriboty

Na Nutriboty, pode encontrar esta matéria-prima nos nossos deliciosos Cereais de Mata-Bicho (Puro Mel, Banana e Fisális, e Morango e Mirangolo)* e nos suplementos Nutriboost Café e Malte*.

VIVA MAIS com a Nutriboty ??

* Apenas disponível em Angola

In English

Sorghum is the fifth most produced cereal in the world. Since it’s common and very nutritious, it’s a crucial element in the diet of many populations in southern Africa, Asia and Central America (Padmaja 2016).

Very versatile, it can be cooked like quinoa or rice, ground to make flour or popped for popcorn. It’s also often converted into syrup to sweeten processed foods (Ratnavathi & Chavan 2016).

What types of masambala are there?

Massambala comes in different types, which can be used in a wide variety of ways.

The grains – white, brown, orange, red, bronze and black – are valuable for animal nutrition and can also be processed into flour for human consumption.

The red, orange and bronze varieties are especially versatile and can be used as animal food or even for fuel. The lighter-grained sorghum, on the other hand, is more often found in the food industry.

How important is it in terms of nutrition?

According to Widowati and Luna (2022), half a cup of uncooked masala (100 grams) provides:

• Vitamin B1 (0.09 mg)
• Vitamin B2 (0.14 mg)
• Vitamin B3 (2.8 mg)
• Iron (4.4 mg)
• Sodium (7 mg)
• Potassium (249 mg)
• Calcium (28 mg)
• Phosphorus (287 mg)

What are its main benefits?

This cereal:

• Promotes digestive health – Since it’s high in fibre, sorghum prevents symptoms such as cramps, bloating, stomach pain, gas and even diarrhoea (Frankowski et al 2022);
• Strengthens bones – It presents high levels of magnesium, which promotes calcium absorption (Galán et al 2020);
• Provides energy – The vitamin B6 in its composition converts food into "fuel" for our body, generating energy;
• Improves circulation – The copper in its composition increases the absorption of iron, which is essential for blood oxidation;
• Helps you lose weight – It exhibits a high concentration of fibre, helping to control hunger during the day (Awika 2017).

Nutriboty’s sorghum

At Nutriboty, you can find this raw material in our delicious Breakfast Cereals (Pure Honey, Banana and Physalis, and Strawberry and Conkerberry* and in the Nutriboost Coffee and Malt supplements*.

LIVE TO THE FULLEST with Nutriboty ??

* Only available in Angola

Angola online store: www.nutriboty.co.ao

Europe online store: www.nutriboty.eu

IG: @nutriboty / @nutriboty.eu

FB: @NutribotyAngola / @NutribotyEurope

Referências bibliográficas / References

Awika, J. M. (2017). Sorghum: Its Unique Nutritional and Health-Promoting Attributes. Em Taylor, J. R. N. and Awika, J. M. (Eds.) Gluten-Free Ancient Grains - Cereals, Pseudocereals, and Legumes: Sustainable, Nutritious, and Health-Promoting Foods for the 21st Century (pp. 21-54). Woodhead Publishing.

Davidson, K. & Watson, S. (2022, 22 de mar?o). What is sorghum? a unique grain reviewed. Healthline. Retirado a 22 de agosto, 2023 de: https://www.healthline.com/nutrition/sorghum#nutrition

Frankowski, J., Przybylska-Balcerek, A., & Stuper-Szablewska, K. (2022). Concentration of Pro-Health compound of sorghum Grain-Based foods. Foods, 11(2), 216. https://doi.org/10.3390/foods11020216

Galán, M. G., Weisstaub, A., Zuleta, A., & Drago, S. R. (2020). Effects of extruded whole-grain sorghum (Sorghum bicolor (L.) Moench) based diets on calcium absorption and bone health of growing Wistar rats. Food & Function, 11(1), 508–513. https://doi.org/10.1039/c9fo01817d

Levy, J. (2022, 3 de outubro). Sorghum: The High-Fiber, Gluten-Free Ancient Grain You Need to Know About. Dr. Axe. Retirado a 22 de agosto, 2023 de: https://draxe.com/nutrition/sorghum/

Padmaja, P. G. (2016). Insect Pest Resistance in Sorghum. Em Das, I. K. & Padmaja, P. G. (Eds.) Biotic Stress Resistance in Millets (pp. 105-145). Academic Press.

Ratnavathi, C. V. & Chavan U. D. (2016). Sorghum Syrup and Other by Products. Em Ratnavathi, C. V., Patil, J.V. & Chavan, U.D. (Eds.) Sorghum Biochemistry - An Industrial Perspective (pp. 253-310). Academic Press.

Widowati, S., & Luna, P. (2022). Nutritional and Functional Properties of Sorghum (Sorghum bicolor (L.) Moench)-based Products and Potential Valorisation of Sorghum Bran. IOP Conference Series, 1024(1), 012031. https://doi.org/10.1088/1755-1315/1024/1/012031