7 mau pono olakino a Kakadu Plum

Anter

• 1. Nānā kiʻekiʻe loa
• 2. ʻO ke kumu kūʻai meaʻai momona o ka huaʻai C
• 3. Kumu maikaʻi o ka waikawa ellagic
• 4. Kumu nui o nā antioxidants
• 5-7. Nā pōmaikaʻi ʻē aʻe
• 5. Loaʻa paha iā lākou nā waiwai hakakā cancer
• 6. Hiki iā ia ke pale aku i nā maʻi maʻi
• 7. Hiki ke hāʻawi i nā waiwai antibacterial kūlohelohe
• Nā Pilikia Hiki
• Pehea e hoʻohui ai i kā Kakadu plum i kāu papaʻai
• Ke laina lalo

The Kakadu plum (ʻO Terminalia ferdinandiana), ʻike ʻia ʻo gubinge a i ʻole billygoat plum, kahi hua liʻiliʻi i loaʻa i nā ulu lāʻau Eucalypt ākea ma o ka ʻĀkau o Australia.

He ʻōmaʻomaʻo keʻokeʻo ia me kahi pōhaku i waenakonu, ma kahi o ka hapalua iniha (1.5-2 cm) ka lōʻihi, a kaupaona ʻia ʻo 0.1-0.2 auneke (2-5 mau huna). He fibrous a loaʻa iā ia ke tart, ʻono ʻawaʻawa.

I ka lāʻau kuʻuna, ua hoʻohana ʻia nā plum a Kakadu e mālama ai i nā anu, ka maʻi palū, a me nā poʻo poʻo. Hoʻohana ʻia lākou ma ke ʻano he lāʻau antiseptic a i ʻole hoʻoluʻolu no nā lālā.

I kēia mau lā, ua ʻike ʻia lākou no kā lākou waiwai waiwai nui.

Eia nā pono olakino 7 o nā plum a Kakadu.

1. Nānā kiʻekiʻe loa

Haʻahaʻa nā plum a Kakadu i nā kālori a waiwai i nā meaʻai, e hāʻawi ana i kahi kumu waiwai o nā fiber, nā vitamina, a me nā minelala.

Eia ka hōʻemiʻai pono o 3.5 auneke (100 gram) o ka mea ʻai o ka hua (1):

• Kalepona: 59
• Kumuʻiʻo: 0.8 gram
• Kāpena: 17.2 gram
• Puluniuʻai: 7.1 gram
• Momona: 0,5 gram
• Sodium: 13 mg
• ʻO Vitamin C: 3,230% o ka Daily Value (DV)
• Keleawe: 100% o ka DV
• Hao: 13,3% o ka DV

ʻOi aku ke kiʻekiʻe ma ka wikamina C, kahi antioxidant mana e pale i kou kino mai ka hōʻino ʻia e nā mole reactive i kapa ʻia he radical free ().

Hoʻohui ʻia, he kumu maikaʻi ʻo ia o ke keleawe, i hoʻohana ʻia e hana i nā hunaola ʻulaʻula, nā iwi, nā mea hoʻopili, a me nā ʻelima koʻikoʻi, a me ke kākoʻo ʻana i ka pono o ka ʻōnaehana pale a me ka ulu fetal ().

Nui ka waiwai o nā plum a Kakadu i ka hao, pono ia no ka lawe ʻana i ka oxygen ma loko o kou kino a me ka hana ʻana o ke koko ʻulaʻula.

Eia kekahi, he kumu maikaʻi lākou no ka puluniu meaʻai, ka mea e pale aku ai i ka paʻa paʻa ʻana, ka maʻi ʻaʻai kolona, ​​a me ka huhū o ke kīhā (IBS) a paipai i ke olakino ʻōpū a me ke kō kō kō ((,,).

ʻO ka mea hope loa, hāʻawi ʻo Kakadu plums i nā liʻiliʻi o ka thiamine, riboflavin, magnesium, zinc, a me ka calcium, he micronutrients pono kēia a pau no ke olakino maikaʻi (1).

Haʻahaʻa nā plum a Kakadu i nā kālani a kiʻekiʻe i ka fiber dietary, wikamina C, keleawe, a me ka hao. Loaʻa iā lākou i loko o ka thiamine, riboflavin, magnesium, zinc, a me ka calcium.

2. ʻO ke kumu kūʻai meaʻai momona o ka huaʻai C

ʻO Kakadu plums ka mea kiʻekiʻe i hoʻopaʻa ʻia o ka vitamini C o kēlā me kēia meaʻai i ka honua. I ka ʻoiaʻiʻo, 3.5 auneke (100 mau) o nā hua e hāʻawi maikaʻi ma mua o 3,000% o kāu mau pono i kēlā me kēia lā (1).

No ke kuhikuhi, loaʻa i ka lawelawe like ʻana o nā ʻalani i ka 59.1% o ka DV, ʻoiai ka nui like o nā blueberry e hāʻawi ai iā 10.8% wale nō o ka DV (,).

ʻO ka Wikamina C he antioxidant ikaika e hoʻonui i ka ʻōnaehana pale, hoʻemi i ke koʻikoʻi oxidative, a he mea nui paha ia i ka synthes collagen, ka lawe ʻana o ka hao, ke olakino puʻuwai, ka hoʻomanaʻo, a me ka noʻonoʻo (,,,,).

ʻO kahi laʻana, i nā mākua me ke koko kiʻekiʻe, kahi 500-mg mahele lāʻau o ka wikamina C i hoʻemi ʻia ke kaomi systolic (ka helu kiʻekiʻe) e 4.85 mm Hg a me ke kaomi diastolic (ka helu ma lalo) e 1.67 mm Hg ().

Hoʻohui ʻia, ua kālailai ʻia he 15 mau noiʻi e hōʻike ana ka poʻe me nā papaʻaina kiʻekiʻe i ka wikamina C he 16% ka liʻiliʻi o ka maʻi puʻuwai ma mua o ka poʻe me ka loaʻa ʻana o ka lāʻau C ().

ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka wikamina C hiki ke kōkua i ka omo ʻana i nā kumulāʻau mea kanu o ka hao.

I ka ʻoiaʻiʻo, ke hoʻohui nei i ka 100 mg o ka wikamina C i kahi pāʻina hiki ke hoʻomaikaʻi i ka lawe hao ʻana e 67%. He kūpono paha kēia no nā mea ʻai, nā vegans, a me nā kānaka me ka hemahema hao ().

ʻO ka huaʻai C huaʻai o Kakadu plums e hāʻule koke ma hope o ka ʻohi ʻana, no laila hoʻomaʻū ʻia nā hua no ka lawe a kūʻai aku (17).

Eia kekahi, hoʻemi ʻia ka ʻike vitamin C o kēia mau huaʻai ke kuke lākou. Hoʻokahi hoʻokolohua i ʻike ʻia ua hāʻawi ʻia kahi kālamu plum a Kakadu i ka 16.9% ʻoi aku ka liʻiliʻi o ka lāʻau C ma mua o nā hua maka (18).

Eia nō naʻe, noho ʻo Kakadu plums kahi kumu maikaʻi loa o ka wikamina C - hou a kuke paha.

ʻO Kakadu plums ke kumu kūlohelohe kiʻekiʻe loa o ka wikamina C i ka honua. ʻO ka Wikamina C kahi mea antioksidant ikaika e kākoʻo i ka ʻōnaehana pale, ʻike, ʻike synthes collagen, mimiki hao, a me ke olakino puʻuwai.

3. Kumu maikaʻi o ka waikawa ellagic

Waiwai ʻo Kakadu plums i kahi ʻano o ka acid acid i kapa ʻia ʻo ellagic acid.

ʻO ka Ellagic acid kahi polyphenol i kaulana no ka lilo ʻana i antioxidant ikaika. ʻIke pinepine ʻia ia i nā strawberry, keikikāne, nā walnuts, a me nā ʻalemona (, 20).

Ua hoʻopili ʻia i nā pono olakino lehulehu, e like me ka anticancer, anti-inflammatory, antimicrobial, a me nā hopena prebiotic (20).

Eia kekahi laʻana, ua hōʻike ʻia nā paukū hoʻowalewale a me nā holoholona i hiki i ka acid ellagic ke ālai i ka ulu ʻana o ka tumora a make i ka make ʻana o ka pūpū tumole i nā ʻano ʻē aʻe.

Eia nō naʻe, pono ka noiʻi hou aʻe i nā kānaka e hoʻomaopopo i nā hopena olakino o ka acid ellagic acid.

I kēia manawa, ʻaʻohe ʻōlelo e pili ana i ka lawe ʻana o ka acid ellagic i kēlā me kēia lā. Kuhi kekahi mau hōʻike i ka awelika o ka lawe ʻana i kēlā me kēia lā ma kahi o 4.9-12 mg (20).

Aia i loko o nā plum Kakadu ma kahi o 228-14,020 mg o ka waikawa ellagic no 3.5 auneke (100 gram) o nā hua maloʻo. Hoʻoholo ʻia ka nui kikoʻī e ka lāʻau, ke aniau, nā kūlana o ka lepo, ka pala, a me nā kūlana mālama ().

Nui ka waiwai o nā plum a Kakadu i ka polyphenol i ʻike ʻia ʻo acid ellagic. Loaʻa iā ia ka anticancer, anti-inflammatory, antimicrobial, a me nā hopena prebiotic. Eia naʻe, pono e noiʻi hou e pili ana i kāna hopena.

4. Kumu nui o nā antioxidants

ʻO Kakadu plums kahi kumu maikaʻi loa o nā antioxidant. Loaʻa iā lākou he 6 mau manawa i ka nui o nā polyphenols a me 13.3 mau manawa ʻoi aku ka nui o ka hana antioxidant ma mua o nā blueberry (22, 23).

Kōkua nā Antioxidant i ka hoʻohaʻahaʻa ʻana i nā mole kūpaʻa i kapa ʻia he radical free. Hiki i nā helu keu o kēia mau molekiola ke hōʻeha i kou kino a kumu i ke kaumaha o ka oxidative ().

Hoʻokumu kūlohelohe nā radical manuahi, akā ʻo kaʻai maikaʻi ʻole, a ʻo nā toxins puni honua e like me ka ea ea a me ka uahi paka, hiki ke hoʻonui i kā lākou helu ().

Hoʻohui ʻia, ua ʻike ʻia kahi noiʻi e pili ana nā radical manuahi i nā pilikia olakino e like me ka maʻi ʻaʻai, hoʻohaʻahaʻa lolo, ka maʻi diabetes, nā kūlana autoimmune, a me ka maʻi puʻuwai a me nā puʻupaʻa (,).

Hiki i nā Antioxidant ke hoʻopaʻa i nā radical free, e pale ana i kāu mau hunaola i ko lākou hopena ʻino ().

Ma waho o ka wikamina C a me ka ellagic acid, loaʻa i nā plums nā mea he nui he nui ʻelua mau antioxidants, e like me ():

• ʻO Flavonols. Pili kēia mau mea i ke olakino puʻuwai a loaʻa paha i ka hōʻemi hahau ʻana, ka hakakā ʻana i ka maʻi ʻaʻa, a me nā hopena antiviral. ʻO nā ʻano nui i loko o nā plum a Kakadu, he kaempferol a me quercetin (,,).
• ʻAkika ʻala. Ma Kakadu plums, ʻo nā ʻano nui nā ellagic a me nā waikawa gallic. Pili ʻia ʻo Gallic acid me ka pale maʻi maʻi neurodegenerative ().
• Nā Anthocyanins. ʻO lākou nā pigment waihoʻoluʻu i ka hua a pili pū me ke olakino urinary tract maikaʻi, kahi haʻahaʻa o nā maʻi maʻi, ke ʻelemakule olakino, a me ka hoʻomaikaʻi ʻana i ka olakino a me ka maka ().
• Lutein. ʻO kēia antioxidant kahi carotenoid e pili ana i ke olakino o ka maka a pale paha i ka hoʻohaʻahaʻa macular a me nā maʻi puʻuwai ().

ʻO ka ʻike antioxidant kiʻekiʻe a me ka hana a Kakadu plums ʻo ia hoʻi kōkua lākou i ka pale a me ka hakakā ʻana i ka maʻi. Eia nō naʻe, pono hou ʻia kahi noiʻi hou e hoʻoholo i nā hopena o ka hua ponoʻī.

Aia i loko o nā plum Kakadu nā mea he nui nā antioxidants, me flavonols, nā mea ʻaʻala, nā anthocyanins, a me nā lutein. Hiki i kēia mau mea ke pale aku i ka hōʻino a me nā maʻi maʻi mau i hoʻokumu ʻia e nā radical free.

5-7. Nā pōmaikaʻi ʻē aʻe

Ua hoʻopili pū ʻia ʻo Kakadu plums i kekahi mau pono olakino ʻē aʻe, e like me ka anticancer, anti-inflammatory, a me nā waiwai antibacterial.

5. Loaʻa paha iā lākou nā waiwai hakakā cancer

Hiki i nā meaola i loko o Kakadu plum ke pale aku a pale aku i ka maʻi ʻaʻai.

Ua hōʻike ʻia nā noiʻi hoʻokolohua hoʻowahāwahā i nā huaʻōlelo mai nā hua i loaʻa nā waiwai anti-inflammatory i hiki ke kōkua i ka pale ʻana i kekahi ʻano maʻi ʻaʻai (,).

Paipai pū kēia mau mea extract i ka make ʻana o ka pūnaeho maʻi maʻi i loko o nā hōʻike hōʻike-paipu, kahi mea pale pale pale nui ʻole i ka maʻi ʻaʻai a me nā hoʻololi ʻana o ka ʻili (,).

Hoʻohui ʻia, kiʻekiʻe nā hua i nā ellagic a me nā galic acid, i hōʻike ʻia he mea ʻawahia i nā hunaola maʻi ʻaʻai i loko o nā hoʻokolohua paipu hōʻike ().

6. Hiki iā ia ke pale aku i nā maʻi maʻi

Kōkua paha nā plum a Kakadu i ka pale ʻana i nā maʻi kūpikipiki, e like me ka rumatika.

Hiki ke hoʻonā ʻia ʻo Rheumatoid arthritis e kekahi mau maʻi. Hōʻike nā hōʻike hoʻokolohua hoʻowalewale i kā Kakadu hua a me nā lau i kāohi i ka bacteria i kumu i kēia mau maʻi (35, 36).

Loaʻa paha kēia hopena ma muli o ka nui o ka hua tannin o kēia hua, i hele mai nā ellagitannins - kahi ʻano o ka ellagic acid (35).

ʻOiai ke hoʻohiki nei kēia noiʻi, pono i nā hōʻike hou aʻe.

7. Hiki ke hāʻawi i nā waiwai antibacterial kūlohelohe

He waiwai kūlohelohe ʻo Kakadu plums i hiki ke hoʻohana pono iā lākou no ka mālama ʻana i nā meaʻai a me ka pale ʻana i nā maʻi hānau.

Ua hōʻike ʻia ka noiʻi ʻana i kā lākou mau unuhi, nā hua, ka ʻili, a me nā lau e kāohi i ka ulu ʻana o nā pathogens meaʻai maʻamau, e like me Listeria monocytogenes (, 38).

No laila, ʻo nā hoʻolaʻa mālama meaʻai e hoʻohana ana i kā Kakadu plum extract he mea kūlohelohe a palekana i nā hana synthetic.

Hoʻohui ʻia, ua alakaʻi ka lāʻau antibacterial, antioxidant, a me anti-inflammatory o nā hua i kāna hoʻohana i kekahi mau mālama ʻili a me nā huahana hakihaki.

Eia nō naʻe, aia kahi ʻike ʻepekema liʻiliʻi e kākoʻo i nā pōmaikaʻi o ka palapala kumuhana o Kakadu plum extract.

Ua hoʻopili ʻia ʻo Kakadu plum extract i ka anticancer a me nā anti-inflammatory waiwai. Hoʻohui ʻia, hana nā hopena antibacterial kūlohelohe iā ia i mea kūpono no ka pale ʻana i ka hōʻino ʻana o ka meaʻai.

Nā Pilikia Hiki

Kiʻekiʻe loa ʻo Kakadu plums i nā oxalates ʻelua a me ka huaora C.

ʻOiai ka hapanui o ka poʻe hiki ke hoʻopau i ka nui o kēia mau mea, i loko o kēlā me kēia kanaka pilikino, ua hoʻopili ʻia ka lawe kiʻekiʻe ʻana i ka hoʻokumu ʻia ʻana o nā pōhaku hakuʻala ().

ʻO nā kumuhana kūpilikiʻi me nā genetics a me nā hakuʻala a me nā maʻi kuni ().

Pono paha ka poʻe i ka makaʻu e kaupalena i kā lākou ʻai oxalateʻai i 40-50 mg i kēlā me kēia lā. Aia i ka Kakadu plum ka 2,717 mg o ka oxalate no 3.5 auneke (100 gram) o nā hua maloʻo, ʻoi aku ka nui ma mua o kēia mau palena (,,).

Pono nā kānaka maʻalahi e kaupalena i kā lākou lawe ʻana i ka wikamina C i ka papa kuhikuhiʻai papaʻai o 90 mg i kēlā me kēia lā ().

Nui nā plum o Kakadu i nā oxalates a me nā huama C, ʻo ia mau mea ʻelua he mau pōpilikia no nā pōhaku konohiki i ka poʻe e hopohopo nei ke hoʻomohala iā lākou.

Pehea e hoʻohui ai i kā Kakadu plum i kāu papaʻai

Hiki ke ʻai hou i ke plum a Kakadu, akā no ka mea fibrous a ʻawaʻawa loa lākou, hoʻohana mau ʻia lākou i nā kalala, mālama, nā sausa, a me nā wai momona.

E mālama i ko lākou nui a me ko lākou ʻano, paʻahau ʻia nā plum a Kakadu ma hope o ka ʻohi ʻana. Kūʻai aku paha nā mea kūʻai kūʻai kūikawā i nā hua paʻahau a pau a i hoʻomaʻemaʻe paha.

Hoʻohui ʻia, hoʻomaʻamaʻa pinepine nā huaʻai a lilo i pauka.

Hiki ke kāpīpī i ka pauka ma luna o ka cereal ʻaina kakahiaka a hoʻohui ʻia i nā mea leʻaleʻa, nā wai momona, nā kinipōpō protein, nā mea ʻai salakeke, a me nā meaʻai meaʻai.

Hoʻohana kekahi mau ʻoihana i ka pauka i kā lākou formulated supplement. Eia nō naʻe, aia kahi noiʻi liʻiliʻi e pili ana i nā pono olakino o Kakadu plum i kēia palapala.

Ke laina lalo

ʻO Kakadu plums kahi hua ʻōiwi Ausetalia e kaena i ka pae kiʻekiʻe loa o ka wikamina C o nā meaʻai i ka honua.

Haʻahaʻa hoʻi nā huaʻai i nā calorie akā kiʻekiʻe i ka fiber, keleawe, hao, a me nā ʻano antioxidant like ʻole.

ʻOiai ka palena o ka noiʻi ʻana i kā lākou pono olakino, hōʻike ko lākou anticancer, anti-inflammatory, a me nā waiwai antibacterial no ka mālama ʻana a pale ʻana paha i kahi ʻano olakino.