Izinzuzo ze-7 Zezempilo zeKakadu Plum

-Delile

• 1. Kunomsoco kakhulu
• 2. Umthombo wokudla ocebe kakhulu kavithamini C
• 3. Umthombo omuhle we-ellagic acid
• 4. Umthombo omkhulu wama-antioxidants
• 5-7. Ezinye izinzuzo
• 5. Kungaba nezindawo zokulwa nomdlavuza
• 6. Kungavikela ezifweni zokuvuvukala
• 7. Kunganikela ngemvelo elwa namagciwane
• Izingozi Ezingaba Khona
• Ungayifaka kanjani iplamu yeKakadu ekudleni kwakho
• Okubalulekile

Iplamu yaseKakadu (I-Terminalia ferdinandiana), esaziwa nangokuthi i-gubinge noma i-billygoat plum, isithelo esincane esitholakala emahlathini avulekile e-Eucalypt eNyakatho ne-Australia.

Luhlaza ngokukhanyayo kunetshe phakathi nendawo, elingaphezu kwesigamu se-intshi (1.5-2 cm) ubude, futhi linesisindo esingu-0.1-0.2 ounces (2-5 amagremu). I-fibrous futhi ine-tart, ukunambitheka okumunyu.

Emithini yendabuko, ama-plums eKakadu asetshenziselwa ukwelapha imikhuhlane, umkhuhlane kanye nekhanda. Zasetshenziswa futhi njenge-antiseptic noma i-balm ethambisa imilenze.

Muva nje, ziye zaziwa ngenani lazo eliphezulu lokudla okunempilo.

Nazi izinzuzo ze-7 zezempilo ze-Kakadu plums.

1. Kunomsoco kakhulu

Ama-plums eKakadu anama-calories amancane futhi acebile ngomsoco, okunikeza umthombo wekhwalithi we-fiber, amavithamini, namaminerali.

Nakhu ukonakala kokudla okunomsoco kwama-ounces angu-3.5 (100 amagremu) engxenye edliwayo yesithelo (1):

• Amakholori: 59
• Amaprotheni: 0.8 amagremu
• AmaCarbs: 17.2 amagremu
• I-fiber yokudla: 7.1 amagremu
• Amafutha: 0.5 amagremu
• I-Sodium: 13 mg
• Uvithamini C: I-3,230% ye-Daily Value (DV)
• Yethusi: I-100% ye-DV
• Insimbi: 13.3% we-DV

Iphezulu kakhulu ku-vitamin C, i-antioxidant enamandla evikela umzimba wakho ekulimaleni okubangelwa ama-molecule asebenzayo aziwa ngokuthi ama-radicals amahhala ().

Ngokwengeziwe, ingumthombo omuhle kakhulu wethusi, osetshenziselwa ukwakha amangqamuzana abomvu egazi, amathambo, izicubu ezixhumanisayo, nama-enzyme abalulekile, kanye nokuxhasa ukusebenza kahle kwamasosha omzimba nokukhula kombungu ().

Ama-plums eKakadu nawo acebile ngensimbi, ebalulekile ekuthuthweni komoya-mpilo emzimbeni wakho wonke nasekukhiqizweni kwamangqamuzana egazi abomvu ().

Ngaphezu kwalokho, ziwumthombo omuhle we-fiber yokudla, evikela ukuqunjelwa, umdlavuza wekoloni, kanye nesifo samathumbu esicasulayo (IBS) futhi sikhuthaze impilo yamathumbu nokulawula ushukela wegazi (,,,).

Ekugcineni, ama-plums eKakadu ahlinzeka ngamanani amancane we-thiamine, i-riboflavin, i-magnesium, i-zinc, ne-calcium, konke okuyizakhi zemicronutrients ezibalulekile zempilo enhle (1).

Ama-plums eKakadu anama-calories aphansi futhi anefayibha ephezulu yokudla, uvithamini C, ithusi nensimbi. Futhi aqukethe amanani amancane we-thiamine, i-riboflavin, i-magnesium, i-zinc ne-calcium.

2. Umthombo wokudla ocebe kakhulu kavithamini C

Ama-plums eKakadu anenani likavithamini C lemvelo elirekhodwe kakhulu kunanoma yikuphi ukudla emhlabeni. Eqinisweni, ama-ounces ama-3.5 (amagremu ayi-100) esithelo ahlinzeka ngaphezu kwe-3,000% yezidingo zakho zansuku zonke (1).

Ukuze uthole inkomba, ukukhonzwa okufanayo kwamawolintshi kuqukethe i-59.1% ye-DV, kanti inani elifanayo lama-blueberries linikeza nje i-10.8% ye-DV (,).

I-Vitamin C iyi-antioxidant enamandla ekhulisa amasosha omzimba, inciphise ukucindezeleka kwe-oxidative, futhi ingadlala indima ekuhlanganisweni kwe-collagen, ukumuncwa kwensimbi, impilo yenhliziyo, inkumbulo nokuqonda (,,,,).

Isibonelo, kubantu abadala abane-high blood pressure, umthamo ka-500-mg ka-vitamin C wehlise umfutho wegazi we-systolic (inombolo ephezulu) ngo-4.85 mm Hg kanye ne-diastolic blood pressure (inombolo engezansi) ngo-1.67 mm Hg ().

Ngokwengeziwe, ukuhlaziywa kwezifundo eziyi-15 kuphawulile ukuthi abantu abanezidlo ezinamavithamini C amaningi babenengozi ephansi engu-16% yesifo senhliziyo kunabantu abane-vitamin C ephansi ().

Ukudla ukudla okunovithamini C omningi nakho kungasiza ukumunca imithombo yezitshalo yensimbi.

Eqinisweni, ukufaka u-100 mg kavithamini C esidlweni kungathuthukisa ukumuncwa kwensimbi ngama-67%. Lokhu kungaba wusizo ikakhulukazi kwabadla imifino kuphela, imifino, nabantu abanenkinga yensimbi ().

Okuqukethwe uvithamini C we-Kakadu plums kwehla ngokushesha ngemuva kokukhiwa, ngakho-ke izithelo zivame ukuba yiqhwa ukuze kuthuthwe kuthengiswe (17).

Ngaphezu kwalokho, okuqukethwe uvithamini C walezi zithelo ngokufanayo kuyancishiswa lapho kuphekwa. Olunye ucwaningo luthole ukuthi usosi weplamu waseKakadu unikeze uvithamini C ongaphansi kuka-16.9% kunezithelo ezingavuthiwe (18).

Noma kunjalo, ama-plums eKakadu ahlala engumthombo omuhle kakhulu kavithamini C - omusha noma ophekiwe.

Ama-plums eKakadu angumthombo wemvelo ophakeme kakhulu kavithamini C emhlabeni. I-Vitamin C iyi-antioxidant enamandla esekela amasosha omzimba, ukuqonda, i-collagen synthesis, ukumuncwa kwensimbi, nempilo yenhliziyo.

3. Umthombo omuhle we-ellagic acid

Ama-plums eKakadu acebile ngohlobo lwe-organic acid eyaziwa nge-ellagic acid.

I-Ellagic acid iyi-polyphenol eyaziwa ngokuba yi-antioxidant enamandla. Kuvame ukutholakala kuma-strawberry, ama-boyenberries, ama-walnuts, nama-alimondi (, 20).

Kuxhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi i-anticancer, anti-inflammatory, antimicrobial, kanye ne-prebiotic imiphumela (20).

Isibonelo, ucwaningo lwe-tube-test kanye nezilwane lukhombisile ukuthi i-ellagic acid ingavimba ukukhula kwesimila futhi ibangele isimila sokufa kwesifo somdlavuza ezinhlobonhlobo zomdlavuza ().

Kodwa-ke, kudingeka olunye ucwaningo kubantu ukuqonda imiphumela yezempilo ye-ellagic acid yokudla.

Njengamanje, azikho izincomo maqondana nokudla kwe-ellagic acid nsuku zonke. Eminye imibiko ilinganisela ukuthi isilinganiso sokudla kwansuku zonke cishe silinganiselwa ku-4.9-12 mg (20).

Ama-plums eKakadu aqukethe cishe u-228-14,020 mg we-ellagic acid ngama-ounces ayi-3.5 (amagremu ayi-100) wezithelo ezomisiwe. Inani eliqondile linqunywa isihlahla, isimo sezulu, izimo zenhlabathi, ukuvuthwa, nezimo zokugcina ().

Ama-plums eKakadu acebile ku-polyphenol eyaziwa ngokuthi i-ellagic acid. Ine-anticancer, anti-inflammatory, antimicrobial, ne-prebiotic imiphumela. Kodwa-ke, kudingeka olunye ucwaningo ngemiphumela yalo.

4. Umthombo omkhulu wama-antioxidants

Ama-plums eKakadu awumthombo omuhle kakhulu wama-antioxidants. Ziqukethe inani eliphindwe ka-6 le-polyphenols kanye nomsebenzi ophindwe izikhathi ezingama-13.3 wokulwa ne-antioxidant kunama-blueberries (22, 23).

Ama-antioxidants asiza ekunciphiseni ama-molecule angaqiniseki abizwa ngama-radicals amahhala. Izinombolo ezeqile zala ma-molecule zingalimaza umzimba wakho futhi zidale ukucindezeleka kwe-oxidative ().

Ama-radicals amahhala akhula ngokwemvelo, kepha ukudla okungenampilo, kanye nobuthi bezemvelo njengokungcola komoya nentuthu kagwayi, kungakhuphula inani labo ().

Ngokwengeziwe, ucwaningo luthole ukuthi ama-radicals amahhala axhumene nezinkinga zempilo njengomdlavuza, ukonakala kobuchopho, isifo sikashukela, izimo ezizimele, nesifo senhliziyo nesezinso (,).

Ama-antioxidants angabopha kuma-radicals wamahhala ngokweqile, avikele amaseli akho emiphumeleni yawo enobuthi ().

Ngaphandle kwe-vitamin C ne-ellagic acid, ama-plums aqukethe amanye ama-antioxidants amaningi, kufaka phakathi ():

• Ama-Flavonols. Lokhu kuxhunyaniswe nempilo yenhliziyo futhi kungaba nokunciphisa unhlangothi, ukulwa nomdlavuza, kanye nemiphumela yokulwa namagciwane. Izinhlobo eziyinhloko kuma-plums eKakadu yi-kaempferol ne-quercetin (,,).
• Ama-acid anamakha. E-Kakadu plums, izinhlobo eziyinhloko yi-ellagic ne-gallic acid. I-Gallic acid ihlotshaniswa nokuvimbela isifo se-neurodegenerative ().
• Ama-Anthocyanins. Yizimbala ezinemibala ezithelo futhi ezihlotshaniswa nempilo enhle yomgudu womchamo, ingozi ephansi yamanye umdlavuza, ukuguga okunempilo, nenkumbulo ethuthukisiwe nempilo yamehlo ().
• ULutein. Le antioxidant iyi-carotenoid exhumene nempilo yamehlo futhi ingavikela ekuwohlokeni kwe-macular nesifo senhliziyo ().

Okuqukethwe okuphezulu kwe-antioxidant nomsebenzi we-Kakadu plums kusho ukuthi kungasiza ukuvimbela nokulwa nezifo. Noma kunjalo, kudingeka olunye ucwaningo ukuthola imiphumela yesithelo uqobo.

Ama-plums eKakadu aqukethe ama-antioxidants amaningi, kufaka phakathi ama-flavonols, ama-acid anamakha, ama-anthocyanins, ne-lutein. Lokhu kungavikela ekulimaleni nasezifweni ezingalapheki ezibangelwa ama-radicals amahhala.

5-7. Ezinye izinzuzo

Ama-plums eKakadu nawo axhunyaniswe nezinye izinzuzo zezempilo, kufaka phakathi i-anticancer, anti-inflammatory, kanye ne-antibacterial properties.

5. Kungaba nezindawo zokulwa nomdlavuza

Izakhamzimba eziseKakadu plum zingasiza ekuvikeleni nasekulweni nomdlavuza.

Ucwaningo lwe-test-tube lukhombisile ukuthi okukhishwayo okuvela esithelweni kunezinto ezilwa nokuvuvukala ezingasiza ukuvimbela ezinye izinhlobo zomdlavuza (,).

Lokhu kukhishwa kuphinde kukhuthaze ukufa kwesifo somdlavuza ezifundweni ze-test-tube, okuyisivikelo esibalulekile sokuzivikela komzimba ekulweni nomdlavuza nokuguquka kweseli (,).

Ngokwengeziwe, izithelo zinama-ellagic ne-gallic acid amaningi, akhonjiswe ukuthi anobuthi kumaseli omdlavuza ezifundweni ze-test-tube studies ().

6. Kungavikela ezifweni zokuvuvukala

Ama-plums eKakadu angasiza ekuvikeleni ezifweni zokuvuvukala, njenge-rheumatoid arthritis.

Isifo samathambo singabangelwa izifo ezithile. Ucwaningo lwe-test-tube lukhombisa ukuthi izithelo nezithelo zeKakadu zivimbe amabhaktheriya adala lezi zifo (35, 36).

Lo mphumela kungenzeka ngenxa yokuqukethwe kwesithelo okuphezulu kwe-tannin, okuvela kuma-ellagitannins - uhlobo lwe-ellagic acid (35).

Yize lolu cwaningo luthembisa, kudingeka ubufakazi obengeziwe.

7. Kunganikela ngemvelo elwa namagciwane

Ama-plums eKakadu anezakhi zemvelo zokulwa namagciwane ezingazenza zibe lusizo ekulondolozeni ukudla nasekuvikeleni izifo ezibangelwa ukudla.

Ucwaningo lukhombisile ukuthi ukukhishwa kwabo, imbewu, amagxolo, namaqabunga kuvimbela ukukhula kwamagciwane okudla ajwayelekile, njenge IListeria monocytogenes (, 38).

Ngakho-ke, izixazululo zokonga ukudla kusetshenziswa i-Kakadu plum extract kungaba yindlela yemvelo nephephile yezindlela zokwenziwa.

Ngaphezu kwalokho, lesi sithelo siholele ekusetshenzisweni kokunye ukunakekelwa kwesikhumba nemikhiqizo elwa nezinduna yesithelo.

Kodwa-ke, abukho ubufakazi obuncane besayensi obusekela izinzuzo zohlelo lokusebenza lwezihloko ze-Kakadu plum extract.

I-Kakadu iplamu ekhishwe ixhunywe nezakhi ze-anticancer kanye ne-anti-inflammatory. Ngokwengeziwe, imiphumela yaso elwa namagciwane yemvelo iyenza ibe lusizo ekuvikeleni ukonakala kokudla.

Izingozi Ezingaba Khona

Ama-plums eKakadu aphakeme kakhulu kuwo womabili ama-oxalates nakuvithamini C.

Ngenkathi iningi labantu lingaqeda inani eleqile lalezi zinto, kubantu abazwelayo, ukudla okuphezulu kuye kwaxhunyaniswa nokwakhiwa kwamatshe ezinso ().

Izici zobungozi zibandakanya ufuzo nezinso nezinso nezifo zokuvuvukala ().

Labo abasengozini bangadinga ukunciphisa ukudla kwabo kwe-oxalate kuya ku-40-50 mg ngosuku. Iplamu yaseKakadu iqukethe u-2,717 mg we-oxalate ngama-ounces ayi-3.5 (amagremu ayi-100) wezithelo ezomisiwe, edlula kakhulu le mikhawulo (,,).

Abantu abazwelayo kufanele futhi banciphise ukudla kwabo uvithamini C ekudleni okuyisithenjwa kokudla okungama-90 mg ngosuku ().

Ama-plums aseKakadu aphezulu ngama-oxalates novithamini C, womabili angaba yingozi yamatshe ezinso kubantu abasengcupheni yokuwakhulisa.

Ungayifaka kanjani iplamu yeKakadu ekudleni kwakho

I-plum yeKakadu ingadliwa isentsha, kepha ngoba inemicu eminyene futhi imuncu, isetshenziswa kakhulu kumajamu, kulondolozwe, kusoso, nakumajusi.

Ukugcina usayizi nekhwalithi yazo, ama-plums eKakadu ngokuvamile afriziwe ngqo ngemuva kokuvuna. Abathengisi abakhethekile bangathengisa izithelo ezifriziwe ziphelele noma zihlanjululwe.

Ngokwengeziwe, izithelo zivame ukumiswa iqhwa bese ziphenduka zibe impuphu.

Impuphu ingafafazwa ngenhlamvu yokudla kwasekuseni bese ingezwa kuma-smoothies, amajusi, amabhola amaprotheni, ukugqokwa kwesaladi, kanye nophudingi.

Ezinye izinkampani zisebenzisa i-powder ekwakhiweni kwazo kokungezelela. Noma kunjalo, akukho okuncane okucwaningwayo ngezinzuzo zezempilo zeKakadu plum kuleli fomu.

Okubalulekile

Ama-plums eKakadu ayizithelo zomdabu zase-Australia ezinamavithamini C aphezulu kunanoma yikuphi ukudla emhlabeni.

Izithelo nazo zinama-kilojoule amancane okwamanje ane-fiber, ithusi, i-iron, nama-antioxidants ahlukahlukene.

Yize ucwaningo ngezinzuzo zabo zezempilo lulinganiselwe, izakhiwo zabo ze-anticancer, anti-inflammatory, kanye ne-antibacterial zikhombisa isithembiso sokuphatha noma ukuvimbela uhla lwezimo zezempilo.