7 Soifua Maloloina penefiti o Kakadu Plum

Anotusi

• 1. Matua lelei i meaʻai
• 2. Faʻatutuina o meaai taua le vaitamini C
• 3. Lelei mafuaʻaga o ellagic acid
• 4. Sili punaoa o antioxidants
• 5–7. Isi penefiti
• 5. E ono iai ni meatotino tau ile kanesa
• 6. E mafai ona puipuia mai faʻamaʻi fulafula
• 7. E mafai ona ofa atu ni meatotino faʻamaʻi ninii
• Mataʻutia e ono tupu mai
• Faʻafefea ona faʻaopopo Kakadu plum i lau taumafataga
• Le pito i lalo

Le Kakadu plum (Terminalia ferdinandiana), e taʻua foi ole gubinge poʻo le billygoat plum, o se tamaʻi fualaʻau e maua i le Eucalypt matala vao i le itu i matu o Ausetalia.

E lanumeamata lanumeamata ma se maʻa i le ogatotonu, sili atu ma le afa inisi (1.5-2 cm) le umi, ma mamafa 0.1-0.2 aunese (2-5 kalama). E fiva ma e iai lona tofo, oona tofo.

I vailaʻau faʻaleaganuʻu, na faʻaaogaina ai palama a Kakadu e togafitia ai le malulu, le fulū, ma le ulu tiga. Na faʻaaogaina foi e fai ma vailaʻau faʻamalosi poʻo le faʻamalulu o vae.

Talu ai nei, na aloaʻia ai i latou mo a latou meaʻai taua lelei.

Nei o 7 penefiti soifua maloloina o Kakadu plums.

1. Matua lelei i meaʻai

Kakadu plums e maualalo kalori ma mauoa i mea aoga, maua ai se sili lelei punaoa o alava, vitamini, ma minerals.

Lenei o le paleni lelei malologa o 3.5 aunese (100 kalama) o le 'aina vaega o le fualaʻau (1):

• Calories: 59
• Porotini: 0.8 kalama
• Carbs: 17.2 kalama
• Fua o meaʻai: 7.1 kalama
• Gaʻo: 0.5 kalama
• Sodium: 13 mg
• Vitamini C: 3,230% o le Tau i Aso Taʻitasi (DV)
• Apamemea: 100% o le DV
• Uʻamea: 13.3% o le DV

E sili ona maualuga i le vaitamini C, o se vailaʻau malosi e puipuia lou tino mai le faʻaletonu e mafua mai i le toe faʻaaogaina o molelaʻau e taʻua o free radicals ().

E le gata i lea, o se sili lelei punaoa o le kopa, lea e faʻaaogaina e fausia ai sela mumu o ponaivi, ponaivi, fesoʻotaʻiga o tino, ma taua enzymes, faʻapea foi ma le lagolagoina lelei puipuia faiga faʻagaioiga ma fetal atinae ().

Kakadu plums e tamaoaiga foi i le uʻamea, lea e taua mo le okesene feaveaʻi i lou tino ma mumu toto sela gaosiga ().

I se faʻaopopoga, o latou o se lelei mafuaʻaga o meaʻai alava, e puipuia mai le manava manava, kanesa kanesa, ma itaitagofie bowel syndrome (IBS) ma faʻalauteleina manava manava ma le toto pulea suka (,,,).

I le iuga, Kakadu plums faʻaavanoa laiti laʻititi o thiamine, riboflavin, magnesium, zinc, ma kalisiu, o na mea uma e taua micronutrients mo le soifua maloloina lelei (1).

Kakadu plums e laʻititi i kalori ma maualuga i le taumafa i meaʻai, vitamini C, kopa, ma uʻamea. O loʻo iai foʻi latou tamaʻi laʻau o le thiamine, riboflavin, magnesium, zinc, ma le calcium.

2. Faʻatutuina o meaai taua le vaitamini C

Kakadu plums ua i ai le maualuga faʻamaonia aofaʻiga masani o vitamini C o soʻo se meaai i le lalolagi. O le mea moni, 3.5 aunese (100 kalama) o fualaʻau maua ai sili atu i le 3,000% o ou manaʻoga i aso uma (1).

Mo se faʻasino, o le tutusa tuʻuina atu o moli e iai le 59.1% o le DV, ae o le aofaʻi tutusa o blueberry e naʻo le 10.8% o le DV (,).

O le Vitamini C o se vailaʻau malosi e faʻamalosia ai le faʻataʻitaʻiga o le tino, faʻaitiitia ai le faʻamalosi o le oxidative, ma ono i ai sona sao i le tuufaatasia o collagen, uʻuina o le uʻamea, maloloina o le fatu, manatuaina o mea, ma le malamalama (,,,,).

Mo se faʻataʻitaʻiga, i tagata matutua ma le toto maualuga, o le 500-mg fualaʻau o le vaitamini C faʻaititia le toto o le toto toto (le numera pito i luga) e 4.85 mm Hg ma diastolic toto toto (le numera pito i lalo) e 1.67 mm Hg ().

I se faʻaopopoga, o se suʻesuʻega o le 15 suʻesuʻega na taʻua ai o tagata e tele ni meaʻai e maualuga ai le vaitamini C, e 16% le maualalo o latou aʻafiaga o le fatu na i lo tagata e maualalo le vaitamini C ().

O le 'ai i meaʻai maualuga i le vaitamini C e mafai foi ona fesoasoani i le taliaina o mea toto e maua mai ai uʻamea.

O le mea moni, o le faʻaopopoina o le 100 mg vitamini C i se taumafataga e mafai ona faʻaleleia atili ai le faʻaaogaina o le uʻamea e le 67%. Atonu e aoga tele lenei mo vegetarians, vegans, ma tagata e le lava le uʻamea ().

O le vitamini C mea o Kakadu plums e paʻu vave pe a uma ona pikiina, o lona uiga o fualaʻau e masani ona aisa mo felauaiga ma faʻatau atu (17).

E le gata i lea, o le vaitamini C mea o nei fualaʻau e faʻapena foi faʻaititia pe a latou vela. I se tasi faʻataʻitaʻiga na maua ai o le sosi a Kakadu plum sau saunia ai le 16.9% laʻititi ifo le vaitamini C nai lo o fualaʻau mata (18).

Ui i lea, Kakadu plums tumau pea o se sili lelei punaʻoa o vitamini C - fou pe kuka.

Kakadu plums o le sili ona masani faʻatupuina o vitamini C i le lalolagi. O le Vitamini C o se vailaʻau malosi e lagolagoina le puipuiga, faʻatonutonu, faʻavasegaina o collagen, uʻuina o uʻamea, ma le fatu maloloina.

3. Lelei mafuaʻaga o ellagic acid

Kakadu plums e mauoa i se ituaiga o meaola oona e taʻua o le ellagic acid.

Ellagic acid o se polyphenol lauiloa mo le avea o se malosi antioxidant. E masani foi ona maua i strawberries, tamaʻi-ao, kenari, ma sekati (, 20).

Ua fesoʻotaʻi i le tele o penefiti soifua maloloina, e aofia ai anticancer, anti-inflammatory, antimicrobial, ma prebiotic effects (20).

Mo se faʻataʻitaʻiga, suʻesuʻe-paipa ma manu suʻesuʻe suʻesuʻega ua faʻaalia ai o le ellagic acid e mafai ona poloka le tuputupu aʻe ma mafua ai le sela sela oti i le tele o kanesa ().

Peitaʻi, e manaʻomia le tele o suʻesuʻega i tagata ina ia malamalama ai i le soifua maloloina o meaʻai o le ellagic acid.

I le taimi nei, e leai ni fautuaga e uiga i aso uma ellagic acid faʻaaogaina. Nisi lipoti faʻatatauina le averesi faʻatauina i aso uma e tusa ma le 4.9-12 mg (20).

Kakadu plums aofia ai le tusa ma le 228–1420 mg o ellagic acid i le 3.5 aunese (100 kalama) o fualaʻau mamago. Ole aofaʻi saʻo e fuafua ile laʻau, tau, tulaga ole eleele, matua, ma le teuina o mea ().

Kakadu plums e mauoa i le polyphenol e taʻua o le ellagic acid. E i ai anticancer, aneti-afaina, antimicrobial, ma prebiotic aafiaga. Peitaʻi, e manaʻomia nisi suʻesuʻega i ona aʻafiaga.

4. Sili punaoa o antioxidants

Kakadu plums o se sili sili lelei punaoa o antioxidants. Latou aofia ai 6 taimi le aofaʻi o polyphenols ma 13.3 taimi sili atu antioxidant gaioiga nai lo blueberry (22, 23).

Antioxidants fesoasoani faʻamamaina le faʻaletino mole fualaʻau ua taʻua o free radicals. Ole aofaʻi tele o nei molemole e mafai ona afaina ai lou tino ma mafua ai le faʻamama o le oxidative ().

E maua fua le radicals fua, ae o le le lelei o meaʻai, faʻapea foi ma mea oona o le siosiomaga pei o le ea faʻaleagaina ma le asu sikaleti, e mafai ona faʻateleina ai a latou numera ().

E le gata i lea, o suʻesuʻega na maua ai o vailaʻau saoloto e fesoʻotaʻi ma faʻafitauli tau soifua maloloina pei ole kanesa, faʻaleagaina ole faiʻai, suka, maʻi o le autoimmune, ma faʻamaʻi ole fatu ma fatugaʻo, ().

E mafai ona fusifusia Antioxidants i soʻoga tele saoloto, puipuia ou sela mai o latou aafiaga oona ().

E ese mai le vaitamini C ma le ellagic acid, o loʻo i totonu o palama o loʻo tele isi vailaʻau oona, e aofia ai ():

• Flavonols. O mea ia e fesoʻotaʻi ma le soifua maloloina o le fatu ma ono maua ai i le paʻu o le tino, faʻafitauli o le kanesa, ma aafiaga o le antiviral. O ituaiga autu i Kakadu plums o kaempferol ma le quercetin (,,).
• Afi manogi I Kakadu plums, o le autu ituaiga o ellagic ma gallic acid. O le Gallic acid e fesoʻotaʻi ma le puipuia o faʻamaʻi neurodegenerative ().
• Anthocyanins. O latou o lanu lanu i fualaʻau ma e fesoʻotaʻi ma le lelei urinary tamaitusi soifua maloloina, o se maualalo lamatiaga o nisi kanesa, soifua maloloina matua, ma faʻaleleia atili manatua ma mata maloloina ().
• Lutein. Lenei antioxidant o se carotenoid e fesoʻotaʻi ma le soifua maloloina mata ma ono puipuia mai macular degeneration ma fatu faʻamaʻi ().

O le maualuga o mea faʻamalosi tino ma gaioiga a Kakadu plums o lona uiga latou te ono fesoasoani e puipuia ma teteʻe i faʻamaʻi. Tusa lava, sili atu suʻesuʻega e manaʻomia e fuafua ai aʻafiaga o le fualaʻau lava ia.

Kakadu plums o loʻo iai le tele o vailaʻau puipuia, e aofia ai flavonols, manogi oona, anthocyanins, ma lutein. Nei mafai ona puipuia faasaga i le faʻaleagaina ma faʻamaʻi tumau mafua mai i saoloto radicals.

5–7. Isi penefiti

Kakadu plums ua fesoʻotaʻi foʻi ma le tele o isi soifua maloloina penefiti, aofia ai anticancer, aneti-afaina, ma meatotino vailaʻau.

5. E ono iai ni meatotino tau ile kanesa

O mea aoga i Kakadu plum atonu e fesoasoani e puipuia ma teteʻe atu i le kanesa.

O suʻesuʻega-paipa suʻesuʻega ua faʻailoa mai ai, o mea mai le fualaʻau e i ai ni vailaʻau faʻaleagaina e ono fesoasoani e puipuia ni ituaiga o kanesa (,).

O nei vaega o loʻo faʻalauiloaina ai foʻi le maliu o le sela i le suʻesuʻeina o le paipa, ose puipuiga taua lea e teteʻe atu ai ile kanesa ma sela suia (,).

I se faʻaopopoga, o fualaʻau e maualuga i ellagic ma gallic acid, ia na faʻaalia e oona i sela o le kanesa i suʻesuʻega-paipa suʻesuʻega ().

6. E mafai ona puipuia mai faʻamaʻi fulafula

Kakadu plums mafai ona fesoasoani e puipuia mai faʻamaʻi afaina, pei o le rheumatoid gugu.

Rheumatoid gugu mafai faʻaosoina e nisi faʻamaʻi. O suʻesuʻega-faʻataʻitaʻiga suʻesuʻega faʻailoa mai o Kakadu fualaʻau ma laulaʻau faʻasili taofia le siama na mafua ai nei siama (35, 36).

O lenei aafiaga e ono mafua mai i lenei fua o le maualuga tannin mea, e sau mai ellagitannins - o se ituaiga o ellagic acid (35).

E ui o lenei suʻesuʻega e aoga, e tele isi faʻamaoniga e manaʻomia.

7. E mafai ona ofa atu ni meatotino faʻamaʻi ninii

Kakadu plums o loʻo iai ni meatotino faʻamaʻi masani e mafai ona aoga mo le faʻasaoina o meaʻai ma le puipuia mai faʻamaʻi e tutupu mai i meaʻai.

Ua faʻaalia mai i suʻesuʻega, oa latou mea na aumai, fatu, paʻu ma laulaau e taofia le tuputupu aʻe o meaʻai masani, e pei o Listeria monocytogenes (, 38).

O le mea lea, meaʻai faʻasao taumafa e faʻaaoga ai Kakadu plum extract atonu o se natura ma le saogalemu isi auala gaosia.

I se faʻaopopoga, o le antibacterial, antioxidant, ma anti-inflammatory meatotino a le fualaʻau na mafua ai ona faʻaaogaina i nisi paʻu tausia ma fuafua-fuafua fuafua.

Peitai, e i ai laʻititi faʻamaoniga faʻasaienisi e lagolagoina ai penefiti o le faʻaaogaina o mataupu autu o le Kakadu plum upu mai.

Kakadu plum upu ua fesoʻotaʻi atu i anticancer ma aneti-faʻafitauli meatotino. E le gata i lea, o lona natura faʻamaʻi uiga faʻalautelega faia ono ono aoga mo le puipuia o meaʻai faʻaleagaina.

Mataʻutia e ono tupu mai

Kakadu plums e maualuga tele i uma oxalates ma vitamini C.

E ui o le tele o tagata e mafai ona aveʻesea tele aofaʻiga o nei vailaʻau, i tagata maaleale, o le maualuga o mea taumafa na fesoʻotaʻi ma le fausiaina o fatugaʻo maʻa ().

O mea matautia e aofia ai genetics ma fatugaʻo ma faʻamaʻi mumu ().

O i latou e ono aʻafia ono manaʻomia le faʻatapulaʻaina o a latou meaʻai oxalate faʻaaogaina i le 40-50 mg i le aso. O le Kakadu plum o loʻo iai le 2,717 mg o oxalate i le 3.5 aunese (100 kalama) o fualaʻau mamago, e sili mamao atu i nei tapulaʻa (,,).

O tagata maʻaleʻale tagata e tatau foi ona faʻatapulaʻaina a latou faʻaaogaina o vaitamini C i meaʻai faʻatatau ile taumafaina o le 90 mg i le aso ().

Kakadu plums e maualuga i oxalates ma vitamini C, o ia mea uma e ono ono avea ma mafuaʻaga mafuaʻaga mo fatugaʻo maʻa i tagata i le ono lamatia o le atiina ae latou.

Faʻafefea ona faʻaopopo Kakadu plum i lau taumafataga

Kakadu plum mafai ona 'aina fou, ae talu ai latou e matua fibrous ma oona, ua sili atu ona masani ona faʻaaogaina i siamu, faʻasao, sosi, ma sua.

Ina ia tumau lo latou lapoʻa ma le lelei, Kakadu plums e masani ona faʻaʻaisa tuʻusaʻo pe a maeʻa le seleselega. E faʻatau atu e le au faʻatau oloa faʻapitoa fualaʻau 'aina i le aisa pe faʻamama.

E le gata i lea, o fualaʻau e masani ona faʻamago-mago ma liu efuefu.

E mafai ona sausau le pauta i meaʻai o le taeao ma faʻaopopo i mea lamolemole, sua, polotini polo, salati salati, ma meaai suamalie.

O nisi kamupani latou te faʻaaogaina foʻi le pauta i totonu o a latou supplement supplement. Ae, e laʻititi lava suʻesuʻega e uiga i le soifua maloloina o Kakadu plum i lenei pepa.

Le pito i lalo

Kakadu plums o se tagatanuu Ausetalia fualaʻau e mimita le maualuga maualuga maualuga o vitamini C o soʻo se meaai i le lalolagi.

O fualaʻau e laʻititi foi i kalori ae maualuga i alava, 'apamemea, uʻamea, ma ituaiga eseese o vailaʻau.

E ui lava e faʻatapulaʻa suʻesuʻega latou penefiti soifua maloloina, latou anticancer, anti-inflammatory, ma meatotino vailaʻau faʻaalia folafolaina mo le puleaina poʻo le puipuia o le tele o tulaga o le soifua maloloina.