7 Hutano Kubatsirwa kweKakadu Plum

Zvemukati

• 1. Zvakanyanya zvinovaka muviri
• 2. Chikafu chakapfuma pane vitamini C
• 3. Kwakanaka sosi yeellagic acid
• 4. Kwakakura sosi ye antioxidants
• 5-7. Zvimwe zvakanaka
• 5. Angave nemidziyo yekurwisa gomarara
• 6. Inogona kudzivirira pazvirwere zvinoputira
• 7. Inogona kupa yakasikwa antibacterial dzimba
• Zvingangoitika Njodzi
• Maitiro ekuwedzera Kakadu plum kune chako chikafu
• Chinokosha

Iyo Kakadu plum (Terminalia ferdinandiana), inozivikanwawo se gubinge kana billygoat plum, muchero mudiki unowanikwa muEucalypt masango akavhurika kumatunhu ekuchamhembe kweAustralia.

Iri rakacheneruka girini nedombo riri pakati, inopfuura hafu yehafu (1.5-2 cm) kureba, uye inorema ma 0.1-0.0 ounces (2-5 gramu). Iyo ine fibrous uye ine tart, inorwadza kuravira.

Mukurapa kwechivanhu, Kakadu plums yaishandiswa kurapa dzihwa, dzihwa, nemusoro. Ivo vaishandiswawo senge antiseptic kana inozorodza bharamu yemakumbo.

Munguva pfupi yapfuura, ivo vanozivikanwa nekuda kwehutano hwavo hwakanyanya.

Heano manomwe ehutano mabhenefiti eKakadu plums.

1. Zvakanyanya zvinovaka muviri

Kakadu plums yakaderera macalorie uye akapfuma mune zvinovaka muviri, ichipa mhando sosi ye fiber, mavitamini, uye mamineral.

Heano kuputsika kwehutano hwema 3.5 ounces (100 magiramu) echikamu chinodyiwa chemuchero (1):

• Makorori: 59
• Mapuroteni: 0.8 magiramu
• Carbs: 17.2 magiramu
• Chikafu fiber: 7.1 magiramu
• Mafuta: 0.5 magiramu
• Sodium: 13 mg
• Vhitamini C: 3,230% yeDaily Value (DV)
• Mhangura: 100% yeiyo DV
• Iron: 13.3% yeiyo DV

Inonyanya kukwirisa muvhitamini C, antioxidant ine simba inodzivirira muviri wako kubva kukuvara kunokonzerwa nemamorekemu anogadzikana anozivikanwa semahara radicals ().

Uyezve, ndiyo sosi yakanaka kwazvo yemhangura, iyo inoshandiswa kugadzira masero matsvuku eropa, mapfupa, zvisikwa zvinobatana, uye maenzayimu akakosha, pamwe nekutsigira mashandiro anoita immune system uye kukura kwefetus ().

Kakadu plums zvakare akapfuma mu iron, izvo zvakakosha pakutakura oksijeni mumuviri wako wese uye tsvuku sero gadzira kugadzirwa ().

Uye zvakare, iwo manyuko akanaka ezvekudya fiber, ayo anodzivirira kupatirwa, gomarara rekoloni, uye chirwere chinoshungurudza ura (IBS) uye inosimudzira hutano hutano uye shuga yeropa kudzora (,,,).

Chekupedzisira, plums yeKakadu inopa zvidiki zvidiki zve thiamine, riboflavin, magnesium, zinc, uye calcium, zvese izvi zvakakosha micronutrients yehutano hwakanaka (1).

Kakadu plums yakaderera macalorie uye yakakwira mukudya fiber, vhitamini C, mhangura, uye iron. Izvo zvinewo zvidiki zvidiki zve thiamine, riboflavin, magnesium, zinc, uye calcium.

2. Chikafu chakapfuma pane vitamini C

Kakadu plums ine yakanyanya kukodzwa yakasikwa huwandu hwevhitamini C wechero chikafu pasi. Muchokwadi, 3.5 ounces (100 gramu) yemichero inopa zvinopfuura 3,000% yezvaunoda zuva nezuva (1).

Nezvekutaura, kushumirwa kumwechete kwemaorenji kune 59.1% yeDV, nepo huwandu hwakaenzana hweblueberries uchingopa 10.8% yeDV (,).

Vitamin C ine simba antioxidant inosimudzira immune immune, inoderedza kushushikana kweiyo oxidative, uye inogona kutora chinzvimbo mucollagen synthesis, iron absorption, moyo wehutano, ndangariro, uye kugona (,,,,).

Semuenzaniso, muvanhu vakuru vane yakakwira BP, 500-mg dhayeti yevhitamini C yakaderedza systolic yeropa (iyo yepamusoro nhamba) ne4.85 mm Hg uye diastolic yeropa (iro rezasi nhamba) ne1.67 mm Hg ().

Pamusoro pezvo, ongororo yezvidzidzo gumi neshanu yakaratidza kuti vanhu vane zvikafu zvine vhitamini C yakawanda vane 16% panjodzi yepasi yechirwere chemoyo pane vanhu vane yakaderera vhitamini C inodya ().

Kudya chikafu chakazara muvhitamini C kunogona zvakare kubatsira kutora kwemidziyo yesimbi.

Muchokwadi, kuwedzera 100 mg yevhitamini C kuchikafu kunogona kusimudzira kunwa kwesimbi ne67%. Izvi zvinogona kunyanya kubatsira kune vanodya zvinomera, vegans, uye vanhu vane iron kushomeka ().

Iyo vhitamini C zvemukati zveKakadu plums inodonha nekukurumidza mushure mekunhonga, saka michero yacho inowanzoomeswa nechando kutakura nekutengesa (17).

Uyezve, vhitamini C yemukati yemichero iyi inoderedzwawo kana yabikwa. Kumwe kuyedza kwakawana kuti Kakadu plum muto wakapa 16.9% yakaderera vhitamini C kupfuura michero mbishi (18).

Zvakangodaro, Kakadu plums inoramba iri sosi yakanaka kwazvo yevhitamini C - nyowani kana yakabikwa.

Kakadu plums ndiyo yepamusoro sosi sosi vhitamini C mupasi. Vitamin C ine antioxidant ine simba inotsigira immune system, kugona, collagen synthesis, kunwa kwesimbi, uye hutano hwemwoyo.

3. Kwakanaka sosi yeellagic acid

Kakadu plums akapfuma mune mhando ye organic acid inozivikanwa seellagic acid.

Ellagic acid ipolyphenol inozivikanwa nekuve yakasimba antioxidant. Izvo zvakare zvinowanzo kuwanikwa mumastrawberry, boysenberries, walnuts, uye maamondi (, 20).

Yakave yakabatanidzwa kune akawanda hutano mabhenefiti, anosanganisira anticancer, anti-kupisa, antimicrobial, uye prebiotic mhedzisiro (20).

Semuenzaniso, bvunzo-chubhu uye zvidzidzo zvemhuka zvakaratidza kuti ellagic acid inogona kuvhara bundu kukura uye kukonzeresa bundu sero kufa mumhando dzakasiyana dzekenza ().

Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa kuti unzwisise mhedzisiro yehutano hwezvekudya ellagic acid.

Parizvino, hapana zvinokurudzirwa maererano nezuva nezuva ellagic acid inodya. Mimwe mishumo inofungidzira avhareji yekudya kwemazuva ese kuve ingangoita 4.9-12 mg (20).

Kakadu plums ine ingangoita 228-14,020 mg yeellagic acid pa3,5 ounces (100 gramu) yemichero yakaomeswa. Huwandu chaihwo hunosarudzwa nemuti, mamiriro ekunze, ivhu mamiriro, kuibva, uye mamiriro ekuchengetedza ().

Kakadu plums akapfuma mu polyphenol inozivikanwa seellagic acid. Iine anticancer, anti-kupisa, antimicrobial, uye prebiotic mhedzisiro. Nekudaro, kumwe kutsvagurudza pamusoro pemhedzisiro yayo kunodiwa.

4. Kwakakura sosi ye antioxidants

Kakadu plums ndeye yakanakisa sosi ye antioxidants. Izvo zvine matanhatu zvakapetwa huwandu hwepolyphenols uye ka13.3 zvakapetwa antioxidant chiitiko kupfuura blueberries (22, 23).

Antioxidants anobatsira kudzikamisa mamorekuru asina kugadzikana anonzi mahara radicals. Nhamba dzakawandisa dzemamorekuru aya dzinogona kukuvadza muviri wako uye dzinokonzeresa kushushikana ().

Mahara radicals anokura zvakasununguka, asi kudya kwakashata, pamwe nehutachiona hwezvakatipoteredza senge kusvibiswa kwemweya uye utsi hwefodya, zvinogona kuwedzera huwandu hwadzo ().

Pamusoro pezvo, tsvagiridzo yakawana kuti mahara radicals akabatanidzwa kumatambudziko ehutano sekenza, kushomeka kwehuropi, chirwere cheshuga, autoimmune mamiriro, uye moyo uye itsvo chirwere (,).

Antioxidants inogona kusunga kune akawandisa emahara radicals, kudzivirira ako maseru kune avo anokanganisa maitiro ().

Kunze kwevhitamini C uye ellagic acid, plums ine mamwe akawanda antioxidants, kusanganisira ():

• Flavonols. Izvi zvakabatana nehutano hwemwoyo uye zvinogona kunge zvichideredza sitiroko, kurwisa gomarara, uye mitezo yehutachiona. Mhando huru muKakadu plums ndeye kaempferol uye quercetin (,,).
• Anonhuwirira acids. MuKakadu plums, iwo makuru mhando iri ellagic uye gallic acid. Gallic acid inosanganisirwa neurodegenerative chirwere chekudzivirira ().
• Anthocyanins. Ndiwo mavara ane mavara muchero uye ane hukama nehutano hwakanaka hweweti, njodzi yakaderera yemamwe kanzira, kukwegura zvine hutano, uye nekuvandudza ndangariro uye hutano hwemaziso ().
• Lutein. Iyi antioxidant ndeye carotenoid iyo inosunganidzwa nehutano hwemaziso uye inogona kudzivirira kubva ku macular degeneration uye chirwere chemoyo ().

Iyo yakakwira antioxidant zvemukati uye chiitiko cheKakadu plums zvinoreva kuti vanogona kubatsira kudzivirira uye kurwisa chirwere. Zvakadaro, imwe ongororo inodiwa kuti uone mhedzisiro yemuchero pachawo.

Kakadu plums ine akawanda antioxidants, anosanganisira flavonols, anonhuwirira acids, anthocyanins, uye lutein. Izvi zvinogona kudzivirira kubva kukuvara uye chirwere chisingaperi chinokonzerwa nemahara radicals.

5-7. Zvimwe zvakanaka

Kakadu plums yakave zvakare yakabatana kune akati wandei mamwe mabhenefiti ehutano, anosanganisira anticancer, anti-kupisa, uye antibacterial zvivakwa.

5. Angave nemidziyo yekurwisa gomarara

Izvo zvinovaka muviri muKakadu plum zvinogona kubatsira kudzivirira uye kurwisa gomarara.

Kwayedza-chubhu zvidzidzo zvakaratidza kuti zvakatorwa kubva muchero zvine anti-kuzvimba zvimiro zvinogona kubatsira kudzivirira mamwe marudzi ekenza (,).

Izvi zvinowedzera zvakare gomarara sero kufa mune bvunzo-chubhu zvidzidzo, inova yakakosha immune immune kuzvidzivirira kukenza uye maseru shanduko (,).

Pamusoro pezvo, michero iyi yakakwira muellagic uye gallic acids, iyo yakaratidzirwa kuve ine chepfu kumasero ekenza mune test-tube masomo ().

6. Inogona kudzivirira pazvirwere zvinoputira

Kakadu plums inogona kubatsira kudzivirira kubva kuzvirwere zvekuzvimba, senge rheumatoid arthritis.

Rheumatoid arthritis inogona kukonzerwa nezvimwe hutachiona. Kwayedza-chubhu zvidzidzo zvinoratidza kuti Kakadu michero uye mashizha anobvisa akatadzisa hutachiona hunokonzera hutachiona (35, 36).

Mhedzisiro iyi inogona kunge yakakonzerwa nemuchero uyu wepamusoro tannin zvemukati, zvinobva kune ellagitannins - chimiro cheellagic acid (35).

Kunyangwe iyi ongororo iri kuvimbisa, humwe humbowo hunodiwa.

7. Inogona kupa yakasikwa antibacterial dzimba

Kakadu plums ane echisikigo antibacterial properties ayo anogona kuita iwo anobatsira kuchengetedza chikafu uye kudzivirira zvirwere zvinounzwa nechikafu.

Tsvagiridzo yakaratidza kuti avo vanoburitsa, mbeu, kuhukura, uye mashizha zvinodzivisa kukura kwezvirwere zvakajairika zvekudya, senge Listeria monocytogenes (, 38).

Naizvozvo, mhinduro dzekuchengetedza chikafu uchishandisa Kakadu plum dhisiki inogona kuve yakasarudzika uye yakachengeteka imwe nzira yekugadzira.

Uye zvakare, iyo inorwisa mabhakitiriya, antioxidant, uye inorwisa-kuzvimba yezvibereko yakatungamira mukushandisa kwayo mune kumwe kuchengetedza ganda uye zvigadzirwa zvinorwisa acne.

Nekudaro, pane humbowo hushoma hwesainzi hwekutsigira mabhenefiti ekushandisa kwenyaya yeKakadu plum.

Kakadu plum yakabudiswa yakabatanidzwa kune anticancer uye anti-inflammatory properties. Pamusoro pezvo, maitiro ayo ekurwisa mabhakitiriya anoita kuti igone kubatsira mukudzivirira chikafu.

Zvingangoitika Njodzi

Kakadu plums akakwirira kwazvo mune ese oxalates uye vhitamini C.

Nepo vanhu vazhinji vachigona kubvisa huwandu hwakawanda hweizvi zvinhu, mune vanhu vane moyo yakaoma, kudya kwakanyanya kwakabatanidzwa nekuumbwa kwematombo eitsvo ().

Njodzi zvinhu zvinosanganisira genetics uye itsvo uye kuzvimba zvirwere ().

Avo vari panjodzi vangangoda kudzora yavo yekudya oxalate inodya kusvika 40-50 mg pazuva. Iyo Kakadu plum ine 2,717 mg ye oxalate pamasendi 3.5 (100 gramu) yemichero yakaomeswa, inodarika iyi miganho (,,).

Vanhu vane hunyanzvi vanofanirwa zvakare kudzikisira kudya kwavo vhitamini C kune chikafu chinongedzo chinotora 90 mg pazuva ().

Kakadu plums akakwirira muma oxalates uye vhitamini C, ese ari maviri anogona kuve njodzi mungozi yeitsvo matombo mune vanhu vari panjodzi yekukudziridza.

Maitiro ekuwedzera Kakadu plum kune chako chikafu

Kakadu plum inogona kudyiwa nyowani, asi nekuda kwekuti ine fibrous yakawanda uye inovava, inowanzo shandiswa mujamu, inochengetedza, sosi, uye majusi.

Kuchengetedza saizi yavo uye mhando, Kakadu plums anowanzoomeswa nechando zvakananga mushure mekukohwa. Vanosarudzika vatengesi vanogona kutengesa michero yakaoma nechando kana yakanatswa.

Pamusoro pezvo, michero yacho inowanzoomeswa-chando uye yoshandurwa kuita hupfu.

Iyo poda inogona kusaswa pamusoro pezviyo zvemangwanani uye kuwedzerwa kune smoothies, majusi, mapuroteni mabhora, saladhi kupfeka, uye madhiri.

Mamwe makambani anoshandisawo hupfu mune avo ekuwedzera mafomati. Asi, hapana tsvagurudzo shoma pamusoro pehutano hunobatsira hweKakadu plum mune iyi fomu.

Chinokosha

Kakadu plums chibereko chekuAustralia icho chinodadisa mwero wepamusoro wevitamin C wechero chikafu pasi.

Michero iyi zvakare yakaderera mumakirori asi ane fiber yakawanda, mhangura, iron, uye akasiyana antioxidants.

Kunyangwe kutsvagisa nezve avo mabhenefiti ehutano kushomeka, yavo anticancer, inorwisa-kuzvimba, uye inorwisa mabhakitiriya zvivakwa zvinoratidza kuvimbisa kwekutarisira kana kudzivirira huwandu hwemamiriro ehutano.