Izibonelelo ezi-7 zezeMpilo zeKakadu Plum

Umxholo

• 1. Isondlo kakhulu
• 2. Eyona ndawo ityebileyo yokutya ivithamin C
• 3. Umthombo olungileyo we-ellagic acid
• 4. Umthombo omkhulu we-antioxidants
• 5-7. Ezinye izibonelelo
• 5. Ngamana unezinto zokulwa nomhlaza
• 6. Ngamana unokukhusela kwizifo ezivuthayo
• 7. Ngamana unokunikezela ngeempawu zendalo zokulwa neentsholongwane
• Iingozi ezinokubakho
• Uyongeza njani iplaum yeKakadu kwisidlo sakho
• Umgca wezantsi

Iplamu yeKakadu (I-Terminalia ferdinandiana), ekwabizwa ngokuba yi-gubinge okanye i-billygoat plum, sisiqhamo esincinci esifumaneka kwi-Eucalypt evulekile yehlathi ngaphesheya kwe-Ostreliya.

Luhlaza okombala nelitye embindini, ngaphezulu kwesiqingatha se-intshi (1.5-2 cm) ubude, kwaye inobunzima obuyi-0.1-0.2 ii-ounces (2-5 gram). Yimicu kwaye ine-tart, incasa ekrakra.

Kumayeza esintu, i-plum zaseKakadu zazisetyenziselwa ukunyanga umkhuhlane, umkhuhlane kunye neentloko. Baye basetyenziswa njenge-antiseptic okanye i-balm ethambisayo yamalungu.

Kutshanje, ziye zamkelwa ngexabiso lesondlo esiphakamileyo.

Nazi izibonelelo zempilo ezisixhenxe zeeplamu zaseKakadu.

1. Isondlo kakhulu

Iiplamu zeKakadu zineekhalori eziphantsi kwaye zityebile kwizondlo, zibonelela ngomgangatho womgangatho wefayibha, iivithamini kunye neeminerali.

Nalu ukophuka kwesondlo kwee-ounces ezi-3.5 (100 yeegram) zesahlulo esidliwayo sesiqhamo (1):

• Iikhalori: 59
• Iprotheni: 0.8 iigrem
• IiCarbs: 17.2 iigrem
• Ifayibha yokutya: 7.1 iigram
• Amafutha: 0.5 grams
• Isodium: 13 mg
• Vitamin C: I-3,230% yeXabiso lemihla ngemihla (DV)
• Ibhrasi: I-100% ye-DV
• Intsimbi: I-13.3% ye-DV

Iphezulu kwi-vitamin C, i-antioxidant enamandla ekhusela umzimba wakho kumonakalo obangelwe ziimolekyuli ezisebenzayo ezaziwa ngokuba ziiradical radicals ().

Ukongeza, ngumthombo obalaseleyo wobhedu, osetyenziselwa ukwenza iiseli ezibomvu zegazi, amathambo, izicwili ezinxibelelanayo, kunye nee-enzymes ezibalulekileyo, kunye nokuxhasa ukusebenza kakuhle kwamajoni omzimba kunye nokukhula komntwana ().

Iiplamu zaseKakadu zikwacebile ngentsimbi, ebalulekileyo ekuthuthweni kweoksijini emzimbeni wakho nakwimveliso yeeseli ebomvu yegazi ().

Ukongeza, zingumthombo olungileyo wefayibha yokutya, ekhusela ekuqunjelweni, umhlaza wekolon, kunye nesifo sengqondo samathumbu (IBS) kunye nokukhuthaza impilo yamathumbu kunye nolawulo lweswekile yegazi (,,,).

Okokugqibela, iiplums zaseKakadu zibonelela ngexabiso elincinci le-thiamine, i-riboflavin, i-magnesium, i-zinc, kunye ne-calcium, zonke ezo zinto zibalulekile kwimicronutrients kwimpilo entle (1).

Iiplamu zeKakadu zineekhalori eziphantsi kwaye ziphezulu kwifayibha yokutya, ivithamin C, ubhedu kunye nentsimbi. Zinexabiso elincinci le-thiamine, riboflavin, magnesium, zinc, kunye ne-calcium.

2. Eyona ndawo ityebileyo yokutya ivithamin C

Iiplums zaseKakadu zinelona nani liphezulu lerekhodi livithamini C yalo nakuphi na ukutya emhlabeni. Ngapha koko, ii-ounces eziyi-3.5 (100 grams) zesiqhamo zibonelela ngaphezulu kwe-3,000% yeemfuno zakho zemihla ngemihla (1).

Ukujonga, ukuhanjiswa okufanayo kweeorenji kune-59.1% ye-DV, ngelixa inani elifanayo leeblueberries libonelela nge-10.8% ye-DV (,).

I-Vitamin C yi-antioxidant enamandla ekhuthaza amajoni omzimba, anciphise uxinzelelo lwe-oxidative, kwaye inokudlala indima kwi-collagen synthesis, iron absorption, impilo yentliziyo, inkumbulo kunye nokuqonda (,,,,).

Umzekelo, kubantu abadala abanoxinzelelo lwegazi oluphezulu, i-500-mg yedosi ye-vitamin C yanciphisa uxinzelelo lwegazi lwe-systolic (inani eliphezulu) nge-4.85 mm Hg kunye noxinzelelo lwegazi lwe-diastolic (inani elingezantsi) nge-1.67 mm Hg ().

Ukongeza, uhlalutyo lwezifundo ezili-15 luqaphele ukuba abantu abanezidlo eziphezulu kwi-vitamin C banomngcipheko ophantsi we-16% wesifo sentliziyo kunabantu abane-vitamin C ephantsi yokutya ().

Ukutya ukutya okune-vitamin C eninzi kunokunceda ukufunxwa kwemithombo yesinyithi.

Ngapha koko, ukongeza i-100 mg ye-vitamin C kwisidlo kunokuphucula ukufakwa kwe-iron nge-67%. Oku kunokuba luncedo ngakumbi kubantu abatya inyama, vegans, kunye nabantu abanesiphene sensimbi ().

Umxholo we-vitamin C we-Kakadu plums wehla ngokukhawuleza emva kokuvunwa, ngenxa yoko iziqhamo zihlala zikhenkcezisiwe ukuhambisa kunye nokuthengisa (17).

Ngapha koko, umxholo wevithamini C wezi ziqhamo nawo uyacuthwa xa ziphekiwe. Olunye uvavanyo lwafumanisa ukuba isosi yeplum yaseKakadu inike i-vitamin C engaphantsi nge-16.9% kuneziqhamo eziluhlaza (18).

Nangona kunjalo, iiplums zaseKakadu zihlala zingowona mthombo ubalaseleyo wevithamini C-entsha okanye ephekiweyo.

Iiplums zaseKakadu zezona ndawo ziphezulu zevithamin C emhlabeni. I-Vitamin C yi-antioxidant enamandla exhasa amajoni omzimba, ukuqonda, ukuhlanganiswa kwe-collagen, ukufakwa kwentsimbi, kunye nempilo yentliziyo.

3. Umthombo olungileyo we-ellagic acid

Iiplums zaseKakadu zityebile kuhlobo lwe-asidi ye-organic eyaziwa ngokuba yi-ellagic acid.

I-Ellagic acid yipolyphenol eyaziwa ngokuba yi-antioxidant eyomeleleyo. Kuqhelekile ukuba kufumaneke amaqunube, amakhwenkwe, iialnuts, kunye neeamangile (, 20).

Inxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya i-anticancer, anti-inflammatory, antimicrobial, kunye ne-prebiotic effects (20).

Umzekelo, ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonise ukuba i-ellagic acid inokuthintela ukukhula kwethumba kwaye ibangele ukubulawa siseli sethumba kwiintlobo ezahlukeneyo zomhlaza ().

Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka ukuqonda iziphumo zempilo ye-ellagic acid yokutya.

Okwangoku, akukho zindululo malunga nokutya kwe-asidi ye-ellagic yemihla ngemihla. Ezinye iingxelo ziqikelela ukuthathwa kwemihla ngemihla malunga ne-4.9-12 mg (20).

Iiplamu zaseKakadu ziqulathe malunga ne-228-14,020 mg ye-ellagic acid nge-3.5 yeetawisi (100 yeegram) zeziqhamo ezomisiweyo. Inani elichanekileyo limiselwa ngumthi, imozulu, iimeko zomhlaba, ukuvuthwa, kunye neemeko zokugcina ().

Iiplums zaseKakadu zityebile kwi-polyphenol eyaziwa ngokuba yi-ellagic acid. Ine-anticancer, anti-inflammatory, antimicrobial, kunye neempembelelo ze-prebiotic. Nangona kunjalo, uphando oluthe kratya luyafuneka.

4. Umthombo omkhulu we-antioxidants

Iiplums zaseKakadu zingumthombo obalaseleyo wee-antioxidants. Ziqulathe amaxesha ama-6 isixa se-polyphenols kunye namaxesha ali-13.3 ngaphezulu kokusebenza kwe-antioxidant kune-blueberries (22, 23).

I-antioxidants inceda ekunciphiseni iimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals. Amanani agqithisileyo ezi molekyuli anokuwenzakalisa umzimba wakho kwaye abangele uxinzelelo lwe-oxidative ().

Ii-radicals zasimahla zikhula ngokwendalo, kodwa ukutya okungalunganga, kunye neetyhefu zokusingqongileyo ezinje ngongcoliseko lomoya kunye nomsi wecuba, zinokunyusa inani labo ().

Ukongeza, uphando lufumanise ukuba ii-radicals zasimahla zinxulunyaniswa neengxaki zempilo ezinje ngomhlaza, ukonakala kwengqondo, isifo seswekile, iimeko ezizimele, kunye nentliziyo kunye nesifo sezintso (,).

I-Antioxidants inokuzibophelela kwii-radicals ezingaphezulu simahla, ikhusela iiseli zakho kwiziphumo zazo eziyityhefu ().

Ngaphandle kwivithamini C kunye ne-ellagic acid, iiplums zinee-antioxidants ezininzi, kubandakanya ():

• Flavonols. Oku kunxulunyaniswa nempilo yentliziyo kwaye kunokuba nokunciphisa ukubetha, ukulwa nomhlaza, kunye nefuthe lokulwa neentsholongwane. Ezona ntlobo ziphambili kwiiplamu zaseKakadu zii-kaempferol kunye ne-quercetin (,,).
• Iiacidi ezinamakha. Kwiiplamu zaseKakadu, ezona ntlobo ziphambili zi-ellagic kunye ne-acid ye-gallic. IGallic acid inxulunyaniswa nothintelo lwezifo lwe-neurodegenerative ().
• Anthocyanins. Bangumbala ombala kwiziqhamo kwaye banxulunyaniswa nempilo elungileyo yomchamo, umngcipheko osezantsi wezinye iintlobo zomhlaza, ukwaluphala okunempilo, kunye nenkumbulo ephuculweyo kunye nempilo yamehlo ().
• Lutein. Le antioxidant yicarotenoid enxulunyaniswa nempilo yamehlo kwaye inokukhusela ngokuchasene nokubola kwe-macular kunye nesifo sentliziyo ().

Umxholo ophezulu we-antioxidant kunye nomsebenzi wee-plum zaseKakadu kuthetha ukuba banokukunceda ukukhusela nokulwa nezifo. Okwangoku, uphando olongezelelekileyo luyafuneka ukumisela iziphumo zeziqhamo ngokwazo.

Iiplamu zeKakadu ziqulathe ii-antioxidants ezininzi, kubandakanya i-flavonols, i-asidi enencasa, i-anthocyanins kunye ne-lutein. Oku kunokukhusela kumonakalo kunye nezifo ezingapheliyo ezibangelwa ziiradicals simahla.

5-7. Ezinye izibonelelo

Iiplums zaseKakadu zikwanxulunyaniswe nezinye izibonelelo zezempilo, kubandakanya i-anticancer, anti-inflammatory, kunye ne-antibacterial properties.

5. Ngamana unezinto zokulwa nomhlaza

Izakha mzimba kwiKakadu plum zinokunceda ukunqanda kunye nokulwa nomhlaza.

Uvavanyo lweetyhubhu zovavanyo lubonakalisile ukuba izicatshulwa ezivela kwiziqhamo zinezinto ezichasayo ezinokunceda ukuthintela ezinye iintlobo zomhlaza (,).

Ezi zicatshulwa zikwakhuthaza nokufa komhlaza weseli kwizifundo zetyhubhu yovavanyo, nto leyo ibaluleke kakhulu ekukhuseleni amajoni omzimba ngokuchasene nomhlaza kunye nokuguquka kweseli (,).

Ukongeza, iziqhamo ziphezulu kwi-ellagic kunye ne-gallic acid, ebonakalise ukuba iyityhefu kwiiseli zomhlaza kwizifundo zetyhubhu yovavanyo ().

6. Ngamana unokukhusela kwizifo ezivuthayo

Iiplums ze-Kakadu zinokunceda ukukhusela kwizifo ezikhuselayo, ezinje ngesifo samathambo.

I-rheumatoid arthritis inokubangelwa zizifo ezithile. Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba iziqhamo zeKakadu kunye nokukhupha amagqabi kuthintele ibhaktiriya ebangela olu sulelo (35, 36).

Esi siphumo sinokubangelwa sesi siqhamo siphezulu se-tannin, esivela kwi-ellagitannins -ifom ye-ellagic acid (35).

Nangona olu phando luthembisa, ubungqina obuninzi buyafuneka.

7. Ngamana unokunikezela ngeempawu zendalo zokulwa neentsholongwane

Iiplums zaseKakadu zineempawu zendalo zokulwa neentsholongwane ezinokubenza babe luncedo ekugcineni ukutya kunye nokuthintela izifo ezibangelwa kukutya.

Uphando lubonakalisile ukuba izicatshulwa zabo, iimbewu, amaxolo, kunye namagqabi athintela ukukhula kwezifo eziqhelekileyo zokutya, ezinje nge IListeria monocytogenes (, 38).

Ke ngoko, izisombululo zokonga ukutya kusetyenziswa i-Kakadu plum extract inokuba yindlela yendalo kunye nekhuselekileyo kwiindlela zokwenziwa.

Ukongeza, i-antibacterial, antioxidant, kunye nepropathi echasayo yokuthintela iziqhamo zikhokelele ekusetyenzisweni kwayo kukhathalelo lolusu kunye neemveliso zokulwa namabala.

Nangona kunjalo, kukho ubungqina obuncinci benzululwazi obuxhasa izibonelelo zokusetyenziswa kwesihloko seKakadu plum.

Isicatshulwa se-Kakadu plum sinxulunyaniswe ne-anticancer kunye ne-anti-inflammatory properties. Ukongeza, iimpembelelo zayo zendalo zokulwa neentsholongwane zenza ukuba zibe luncedo ekuthinteleni ukonakala kokutya.

Iingozi ezinokubakho

Iiplamu zaseKakadu ziphezulu kakhulu kuzo zombini ii-oxalates kunye nevithamini C.

Ngelixa uninzi lwabantu lunokuphelisa inani elingaphezulu kwezi zinto, kubantu abanovakalelo, ukutya okuninzi kunxulunyaniswe nokwenziwa kwamatye ezintso ().

Izinto ezinobungozi zibandakanya i-genetics kunye nezintso kunye nezifo ezivuthayo ().

Abo basemngciphekweni banokufuna ukunciphisa ukutya kwabo kwe-oxalate ukuya kwi-40-50 mg ngosuku. Iplamu yaseKakadu iqulethe i-2,717 mg ye-oxalate nge-ounces ezi-3.5 (100 yeigram) zeziqhamo ezomileyo, ezigqithileyo kule mida (,,).

Abantu abanolwazelelelo kufuneka banciphise ukutya kwabo i-vitamin C kukutya ekubhekiswa kuko kwi-90 mg ngosuku ().

Iiplums zaseKakadu ziphezulu kwii-oxalates kunye nevithamini C, zombini ezinokuba ngumngcipheko wamatye ezintso kubantu abasemngciphekweni wokuziphuhlisa.

Uyongeza njani iplaum yeKakadu kwisidlo sakho

I-plum yeKakadu ingatyiwa intsha, kodwa ngenxa yokuba inemicu kakhulu kwaye imuncu, ixhaphake kakhulu kwiijam, iigcina, iisosi kunye neencindi zayo.

Ukugcina ubungakanani kunye nomgangatho wazo, iiplums zaseKakadu zihlala zikhenkcezwe ngqo emva kokuvuna. Abathengisi abakhethekileyo banokuthengisa iziqhamo ezigcinwe ngumkhenkce okanye zihlanjululwe.

Ukongeza, iziqhamo zihlala zomiswe ngumkhenkce zize zibe ngumgubo.

Umgubo ungafafazwa ngokutya okuziinkozo kwasekuseni kwaye kongezwe kwii-smoothies, iijusi, iibhola zeprotein, isaladi yokunxiba kunye needizethi.

Ezinye iinkampani zisebenzisa umgubo kwiifom zabo zokuncedisa. Nangona kunjalo, akukho phando lukhulu malunga nezibonelelo zezempilo zeKakadu plum kule fomu.

Umgca wezantsi

Iiplums zaseKakadu sisiqhamo sase-Australia esineziqhamo eziphezulu zevithamini C yako nakuphi na ukutya emhlabeni.

Iziqhamo zikwikhalori ezisezantsi kodwa ziphezulu kwifayibha, ubhedu, isinyithi, kunye nee-antioxidants ezahlukeneyo.

Nangona uphando ngezibonelelo zabo zezempilo lilinganiselwe, i-anticancer, anti-inflammatory, kunye ne-antibacterial properties zibonisa isithembiso sokulawula okanye ukuthintela uluhlu lweemeko zempilo.