Ubwino Waumoyo Wa 7 Wa Kakadu Plum

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Chakudya chopatsa thanzi cha vitamini C
• 3. Gwero labwino la asidi wa ellagic
• 4. Gwero lalikulu la ma antioxidants
• 5-7. Maubwino ena
• 5. Atha kukhala ndi zida zolimbana ndi khansa
• 6. Itetezeni ku matenda otupa
• 7. Atha kupereka zachilengedwe ma antibacterial
• Zowopsa Zotheka
• Momwe mungapangire Kakadu maula ku zakudya zanu
• Mfundo yofunika

Maula a Kakadu (Terminalia ferdinandiana), womwe umadziwikanso kuti gubinge kapena billygoat plum, ndi zipatso zazing'ono zomwe zimapezeka ku Eucalypt lotseguka nkhalango kudutsa Northern Australia.

Ndi wobiriwira wotumbululuka wokhala ndi mwala pakati, wopitilira theka la inchi (1.5-2 masentimita), ndipo amalemera ma ouniki 0.1-0.2 (2-5 magalamu). Ndi yoluka ndipo imakhala ndi tart, kulawa kowawa.

Mu mankhwala achikhalidwe, ma plamu a Kakadu adagwiritsidwa ntchito kuchiza chimfine, chimfine, komanso kupweteka mutu. Anagwiritsidwanso ntchito ngati mankhwala opha tizilombo kapena otonthoza amiyendo.

Posachedwa, amadziwika kuti ali ndi thanzi labwino.

Nazi zabwino zisanu ndi ziwiri za ma plums a Kakadu.

1. Wopatsa thanzi kwambiri

Ma plamu a Kakadu amakhala ndi ma calories ochepa komanso ali ndi michere yambiri, yomwe imapatsa mphamvu, mavitamini, ndi michere.

Nayi kuwonongeka kwakudya kwamafuta 3.5 (100 magalamu) a gawo lodyedwa la chipatso (1):

• Ma calories: 59
• Mapuloteni: 0.8 magalamu
• Ma carbs: 17.2 magalamu
• CHIKWANGWANI cha zakudya: 7.1 magalamu
• Mafuta: 0,5 magalamu
• Sodiamu: 13 mg
• Vitamini C: 3,230% ya Daily Value (DV)
• Mkuwa: 100% ya DV
• Chitsulo: 13.3% ya DV

Imakhala ndi vitamini C wambiri, antioxidant wamphamvu yemwe amateteza thupi lanu ku zovulaza zomwe zimadza chifukwa cha mamolekyulu otakasika omwe amadziwika kuti radicals aulere ().

Kuphatikiza apo, ndi gwero labwino kwambiri lamkuwa, lomwe limagwiritsidwa ntchito popanga maselo ofiira, mafupa, minofu yolumikizana, ndi michere yofunikira, komanso kuthandizira magwiridwe antchito oyenera a chitetezo cha mthupi komanso kukula kwa mwana wosabadwayo ().

Ma plamu a Kakadu amakhalanso ndi chitsulo chambiri, chomwe ndichofunika kwambiri kuti mayendedwe a oxygen atuluke m'thupi lanu komanso kupanga maselo ofiira amwazi ().

Kuphatikiza apo, ndi gwero labwino lazakudya, zomwe zimateteza kudzimbidwa, khansa yam'matumbo, komanso matumbo opweteka (IBS) komanso amalimbikitsa m'matumbo komanso kuwongolera shuga (,,,).

Pomaliza, ma plums a Kakadu amapereka thiamine, riboflavin, magnesium, zinc, ndi calcium, zonse zomwe ndizofunikira micronutrients kuti mukhale ndi thanzi labwino (1).

Ma plak a Kakadu amakhala ndi ma calories ochepa komanso zakudya zambiri, vitamini C, mkuwa, ndi iron. Amakhalanso ndi thiamine, riboflavin, magnesium, zinc, ndi calcium.

2. Chakudya chopatsa thanzi cha vitamini C

Ma plak a Kakadu ali ndi vitamini C wachilengedwe wambiri kuposa chakudya chilichonse padziko lapansi. M'malo mwake, ma ounike 3.5 (100 magalamu) a chipatso amakupatsirani zosowa za tsiku ndi tsiku zoposa 3,000% (1).

Kuti muwone, kutumikiridwa komweku kwa malalanje kumakhala ndi 59.1% ya DV, pomwe ma blueberries omwewo amangopereka 10.8% ya DV (,).

Vitamini C ndi antioxidant yamphamvu yomwe imalimbitsa chitetezo cha mthupi, imachepetsa kupsinjika kwa okosijeni, ndipo imathandizira pa collagen kaphatikizidwe, kuyamwa kwachitsulo, thanzi la mtima, kukumbukira, ndi kuzindikira (,,,,).

Mwachitsanzo, mwa achikulire omwe ali ndi kuthamanga kwa magazi, kuchuluka kwa vitamini C mg 500-kumachepetsa kuthamanga kwa magazi (nambala yayikulu) ndi 4.85 mm Hg ndi kuthamanga kwa magazi kwa diastolic (nambala yotsika) ndi 1.67 mm Hg ().

Kuphatikiza apo, kuwunika kwa kafukufuku 15 kudawonetsa kuti anthu omwe ali ndi zakudya zopatsa thanzi la vitamini C ali ndi chiopsezo chochepa cha 16% chodwala matenda amtima kuposa omwe amadya vitamini C wochepa ().

Kudya zakudya zokhala ndi vitamini C wambiri kungathandizenso kuyamwa kwa magwero azitsulo zazitsulo.

M'malo mwake, kuwonjezera 100 mg wa vitamini C pakudya kumatha kuyamwa mayesedwe achitsulo ndi 67%. Izi zitha kukhala zothandiza makamaka kwa zamasamba, nyama zamasamba, komanso anthu omwe alibe chitsulo ().

Mavitamini C omwe amapezeka mu Kakadu plums amagwa mwachangu atatola, chifukwa chake zipatso nthawi zambiri zimazizira kuti zithe kugulitsidwa (17).

Kuphatikiza apo, mavitamini C azipatso izi amachepetsanso akaphika. Kuyesera kumodzi kunapeza kuti msuzi wa maula wa Kakadu adapereka vitamini C wochepera 16.9% kuposa zipatso zosaphika (18).

Komabe, ma plums a Kakadu amakhalabe gwero labwino la vitamini C - watsopano kapena wophika.

Ma plak a Kakadu ndiye gwero la vitamini C padziko lonse lapansi. Vitamini C ndi antioxidant yamphamvu yomwe imathandizira chitetezo chamthupi, kuzindikira, kaphatikizidwe ka collagen, mayamwidwe achitsulo, komanso thanzi la mtima.

3. Gwero labwino la asidi wa ellagic

Ma plak a Kakadu ali ndi mitundu yambiri ya acid yomwe imadziwika kuti ellagic acid.

Ellagic acid ndi polyphenol yemwe amadziwika kuti ndi antioxidant wamphamvu. Amapezekanso mu strawberries, boyenberries, walnuts, ndi ma almond (, 20).

Amalumikizidwa ndi maubwino ambiri azaumoyo, kuphatikiza anticancer, anti-inflammatory, antimicrobial, ndi prebiotic zotsatira (20).

Mwachitsanzo, mayeso a chubu ndi kafukufuku wazinyama awonetsa kuti ellagic acid imatha kuletsa kukula kwa chotupa ndikupangitsa kufa kwa chotupa m'matenda osiyanasiyana a khansa ().

Komabe, kafukufuku wambiri mwa anthu amafunikira kuti timvetsetse zovuta zamagulu a ellagic acid.

Pakadali pano, palibe malingaliro okhudzana ndi kumwa kwa ellagic acid tsiku lililonse. Malipoti ena amayerekezera kuti pafupifupi kudya tsiku lililonse kumakhala pafupifupi 4.9-12 mg (20).

Ma plak a Kakadu amakhala ndi pafupifupi 228-14,020 mg wa ellagic acid pa ma ola 3.5 a zipatso zouma. Kuchuluka kwake kumatsimikiziridwa ndi mtengo, nyengo, nthaka, kukhwima, ndi malo osungira ().

Ma plak a Kakadu ali ndi polyphenol wambiri wotchedwa ellagic acid. Ili ndi anticancer, anti-inflammatory, antimicrobial, ndi prebiotic zotsatira. Komabe, kafukufuku wambiri pazotsatira zake amafunika.

4. Gwero lalikulu la ma antioxidants

Ma plak a Kakadu ndi gwero labwino kwambiri la ma antioxidants. Amakhala ndi kuchuluka kwa polyphenols kasanu ndi kamodzi komanso nthawi 13.3 yochulukitsa antioxidant kuposa ma blueberries (22, 23).

Antioxidants amathandizira kusokoneza mamolekyulu osakhazikika omwe amatchedwa radicals aulere. Kuchuluka kwa mamolekyuwa kumatha kuvulaza thupi lanu ndikupangitsa kupsinjika kwa okosijeni ().

Zowonjezera zaulere zimangokhala mwachilengedwe, koma kudya moperewera, komanso poizoni wazachilengedwe monga kuipitsa mpweya ndi utsi wa ndudu, kumatha kuwonjezera kuchuluka kwawo ().

Kuphatikiza apo, kafukufuku wapeza kuti zopitilira muyeso zimalumikizidwa ndi mavuto azaumoyo monga khansa, kufooka kwaubongo, matenda ashuga, minyewa, komanso matenda amtima ndi impso (,).

Ma antioxidants amatha kumangirira mopitilira muyeso mopitilira muyeso, kuteteza ma cell anu ku zovuta zawo ().

Kupatula vitamini C ndi ellagic acid, ma plums ali ndi ma antioxidants ambiri, kuphatikiza ():

• Flavonols. Izi zimalumikizidwa ndi thanzi la mtima ndipo zimatha kukhala ndi kuchepetsedwa kwa sitiroko, kumenya khansa, komanso zotsatira za ma virus. Mitundu yayikulu mumayendedwe a Kakadu ndi kaempferol ndi quercetin (,,).
• Onunkhira zidulo. M'mayendedwe a Kakadu, mitundu yayikulu ndi ellagic ndi gallic acid. Gallic acid imalumikizidwa ndi kupewa kwa matenda a neurodegenerative ().
• Anthocyanins. Ndiwo mitundu yakuda yazipatso ndipo imakhudzana ndi thanzi labwino la mkodzo, chiopsezo chochepa cha khansa zina, ukalamba wathanzi, komanso kukumbukira bwino komanso thanzi lamaso ().
• Lutein. Antioxidant iyi ndi carotenoid yomwe imalumikizidwa ndi thanzi la maso ndipo imatha kuteteza ku kuwonongeka kwa macular ndi matenda amtima ().

Mankhwala okwera kwambiri a antioxidant komanso magwiridwe antchito a Kakadu plums amatanthauza kuti atha kuthandiza ndikulimbana ndi matenda. Komabe, kufufuza kwina kumafunikira kuti mudziwe zotsatira za chipatso chomwecho.

Ma plak a Kakadu ali ndi ma antioxidants ambiri, kuphatikiza flavonols, zonunkhira zidulo, anthocyanins, ndi lutein. Izi zitha kuteteza ku kuwonongeka ndi matenda opatsirana omwe amayamba chifukwa cha zopitilira muyeso zaulere.

5-7. Maubwino ena

Ma plak a Kakadu adalumikizidwanso ndi maubwino ena angapo azaumoyo, kuphatikiza anticancer, anti-inflammatory, ndi antibacterial properties.

5. Atha kukhala ndi zida zolimbana ndi khansa

Zakudya mu Kakadu plum zitha kuthandiza kupewa ndikulimbana ndi khansa.

Kafukufuku woyeserera awonetsa kuti zowonjezera kuchokera pamtengowo zimakhala ndi zotsutsana ndi zotupa zomwe zingathandize kupewa mitundu ina ya khansa (,).

Zotulutsazi zimalimbikitsanso kufa kwa khansa m'maphunziro a test-tube, yomwe ndi njira yofunika yodzitetezera ku khansa komanso kusintha kwa maselo (,).

Kuphatikiza apo, zipatso zake zili ndi ma ellagic and gallic acid ambiri, omwe awonetsedwa kuti ndi owopsa kumaselo a khansa m'maphunziro a test-tube ().

6. Itetezeni ku matenda otupa

Ma plak a Kakadu atha kuteteza kumatenda otupa, monga nyamakazi.

Matenda a nyamakazi amatha kuyambitsidwa ndi matenda ena. Kafukufuku woyeserera akuwonetsa kuti zipatso ndi masamba a Kakadu amaletsa mabakiteriya omwe amayambitsa matendawa (35, 36).

Izi zimatheka chifukwa cha chipatso chambiri cha chipatso ichi, chomwe chimachokera ku ellagitannins - mawonekedwe a ellagic acid (35).

Ngakhale kafukufukuyu akulonjeza, umboni wambiri ukufunika.

7. Atha kupereka zachilengedwe ma antibacterial

Ma plamu a Kakadu ali ndi ma antibacterial achilengedwe omwe angawapangitse kukhala othandizira kuteteza zakudya komanso kupewa matenda obwera chifukwa cha zakudya.

Kafukufuku wasonyeza kuti zomwe amatulutsa, mbewu, makungwa, ndi masamba amalepheretsa kukula kwa tizilombo toyambitsa matenda wamba, monga Listeria monocytogenes (, 38).

Chifukwa chake, njira zosungira chakudya pogwiritsa ntchito Kakadu plum Tingafinye mwina ndi njira yachilengedwe komanso yotetezeka popanga njira.

Kuphatikiza apo, chipatso cha antibacterial, antioxidant, ndi anti-yotupa chimapangitsa kuti chizigwiritsidwa ntchito posamalira khungu ndi zinthu zolimbana ndi ziphuphu.

Komabe, pali umboni wochepa wasayansi wotsimikizira maubwino ogwiritsa ntchito pamutu wa Kakadu plum.

Kuchotsa maula a Kakadu kwalumikizidwa ndi anticancer komanso anti-inflammatory properties. Kuphatikiza apo, zotsatira zake za antibacterial zimapangitsa kuti zithandizire kupewa kuwonongeka kwa chakudya.

Zowopsa Zotheka

Ma plak a Kakadu ndi okwera kwambiri mu oxalates komanso vitamini C.

Ngakhale anthu ambiri amatha kuchotsa zinthu zochulukazi, mwa anthu osazindikira, kudya kwambiri kumalumikizidwa ndikupanga miyala ya impso ().

Zowopsa zimaphatikizira chibadwa ndi impso ndi matenda otupa ().

Omwe ali pachiwopsezo angafunikire kuchepetsa kudya kwa oxalate mpaka 40-50 mg patsiku. Mtengo wa Kakadu uli ndi 2,717 mg wa oxalate pa 3.5 ounces (100 magalamu) a zipatso zouma, zopitilira malire awa (,,).

Anthu osamala amayeneranso kuchepetsa kudya kwa vitamini C pakudya kwa 90 mg patsiku ().

Ma plamu a Kakadu amakhala ndi oxalates wambiri komanso vitamini C, zonsezi zomwe zimatha kukhala pachiwopsezo cha miyala ya impso mwa anthu omwe ali pachiwopsezo chotukuka.

Momwe mungapangire Kakadu maula ku zakudya zanu

Maula a Kakadu amatha kudyedwa mwatsopano, koma chifukwa amakhala ndi ulusi kwambiri komanso wowawasa, amagwiritsidwa ntchito kwambiri mu jamu, zoteteza, msuzi, ndi timadziti.

Pofuna kusunga kukula ndi mtundu wawo, ma plamu a Kakadu nthawi zambiri amakhala achisanu atangomaliza kukolola. Ogulitsa ogulitsa amatha kugulitsa zipatso zowumitsidwa kapena zatsukidwa.

Kuphatikiza apo, zipatso nthawi zambiri zimaumitsidwa ndi kuzizira ndikusanduka ufa.

Ufa ukhoza kuwazidwa pamwamba pa chimanga cham'mawa ndikuwonjezeranso ma smoothies, timadziti, mipira yamapuloteni, mavalidwe a saladi, ndi mchere.

Makampani ena amagwiritsanso ntchito ufa m'njira zawo zowonjezera. Komabe, palibe kafukufuku wochepa wokhudzana ndi thanzi la Kakadu plum mu mawonekedwe awa.

Mfundo yofunika

Ma plak a Kakadu ndi zipatso zaku Australia zomwe zimakhala ndi vitamini C wapamwamba kwambiri pachakudya chilichonse padziko lapansi.

Zipatsozi ndizochepa ma calories koma zili ndi fiber, mkuwa, chitsulo, ndi ma antioxidants osiyanasiyana.

Ngakhale kafukufuku wamaubwino awo athanzi ndi ochepa, mankhwala awo opatsirana khansa, odana ndi zotupa, ndi ma antibacterial akuwonetsa lonjezo lakuwongolera kapena kupewa zovuta zosiyanasiyana.