Melemo e 7 ea Bophelo ea Kakadu Plum

Litaba

• 1. E na le phepo e ntle haholo
• 2. Mohloli oa lijo o ruileng oa vithamine C
• 3. Mohloli o motle oa ellagic acid
• 4. Mohloli o moholo oa li-antioxidants
• 5-7. Melemo e meng
• 5. E kanna ea ba le thepa e loantšang mofets'e
• 6. E ka itšireletsa khahlanong le mafu a hlabang
• 7. E ka fana ka thepa ea tlhaho ea likokoana-hloko
• Likotsi tse ka bang teng
• U ka kenya plum ea Kakadu joang lijong tsa hau
• Ntlha ea bohlokoa

Plum ea Kakadu (Terminalia ferdinandiana), e tsejoang hape e le gubinge kapa billygoat plum, ke tholoana e nyane e fumanoang merung e bulehileng ea Eucalypt ho pholletsa le Australia Leboea.

Ke botala bo boputsoa bo nang le lejoe bohareng, bo bolelele bo fetang halofo ea lisenthimithara tse 1,5 ho isa ho tse peli, 'me e le boima ba ligrama tse 2,5 ho isa ho tse 2,5. E na le likhoele ebile e na le tatso e bohloko, e babang.

Merianeng ea setso, li-plums tsa Kakadu li ne li sebelisetsoa ho phekola sefuba, ntaramane le hlooho e opang. Li ne li sebelisoa e le sethibela-mafu kapa setlolo se thobang maoto le matsoho.

Haufinyane tjena, li tsejoa ka boleng ba tsona bo phahameng ba phepo.

Mona ke melemo ea 7 ea bophelo bo botle ba li-plums tsa Kakadu.

1. E na le phepo e ntle haholo

Li-plum tsa Kakadu li na le lik'hilojule tse tlase ebile li na le limatlafatsi tse ngata, li fana ka mohloli oa boleng ba fiber, livithamini le liminerale.

Mona ke ho senyeha ha phepo ea li-ounise tse 3.5 (ligrama tse 100) tsa karolo e jeoang ea litholoana (1):

• Lik'halori: 59
• Liprotheine: 0,8 dikgerama
• Li-carb: 17.2 dikgerama
• Fiber ea lijo: 7.1 dikgerama
• Mafura: 0.5 dikgerama
• Sodium: 13 mg
• Vithamine C: 3,230% ea boleng ba letsatsi le letsatsi (DV)
• Koporo: 100% ea DV
• Tšepe: 13.3% ea DV

E na le vithamine C e phahameng haholo, antioxidant e matla e sirelletsang 'mele oa hau tšenyo e bakiloeng ke limolek'hule tse sebetsang tse tsejoang e le li-radicals tsa mahala ().

Ho feta moo, ke mohloli o motle oa koporo, o sebelisetsoang ho etsa lisele tse khubelu tsa mali, masapo, lisele tse hokahanyang, le li-enzyme tsa bohlokoa, hammoho le ts'ehetso ea ts'ebetso ea sesole sa 'mele le kholo ea lesea ().

Li-plums tsa Kakadu le tsona li na le tšepe e ngata, e bohlokoa bakeng sa ho tsamaisa oksijene 'meleng oa hau le tlhahiso ea lisele tse khubelu tsa mali ().

Ho phaella moo, ke mohloli o motle oa fiber, e sireletsang khahlanong le ho patoa, kankere ea colon, le lefu le bohloko la mala (IBS) le ho khothalletsa bophelo bo botle ba 'mele le taolo ea tsoekere ea mali (,,,).

Kamora nako, li-plums tsa Kakadu li fana ka thiamine e nyane, riboflavin, magnesium, zinki le calcium, tseo kaofela e leng li-micronutrients tsa bohlokoa bakeng sa bophelo bo botle ba 'mele (1).

Li-plum tsa Kakadu li na le lik`hilojule tse fokolang ebile li na le fiber e ngata, vithamine C, koporo le tšepe. Li boetse li na le thiamine e nyane, riboflavin, magnesium, zinki le calcium.

2. Mohloli oa lijo o ruileng oa vithamine C

Li-plums tsa Kakadu li na le vithamine C ea tlhaho e tlalehiloeng ka bongata ho feta lijo life kapa life lefatšeng. Ebile, ligrama tse 100 tsa litholoana li fana ka litlhoko tsa hau tsa letsatsi le letsatsi tse fetang 3 000%.

Bakeng sa ts'upiso, ts'ebeliso e tšoanang ea lilamunu e na le 59.1% ea DV, ha bongata bo lekanang ba blueberries bo fana ka 10.8% feela ea DV (,).

Vitamin C ke antioxidant e matla e matlafatsang sesole sa 'mele, e fokotsa khatello ea mali, mme e ka bapala karolo ea collagen synthesis, ho monya tšepe, bophelo ba pelo, mohopolo le ts'oaetso (,,,,).

Mohlala, ho batho ba baholo ba nang le khatello e phahameng ea mali, vithamine C ea 500-mg e fokotsitse khatello ea mali ea systolic (nomoro e holimo) ka 4.85 mm Hg le khatello ea mali ea diastolic (nomoro e ka tlase) ka 1.67 mm Hg ().

Ntle le moo, tlhahlobo ea lithuto tse 15 e hlokometse hore batho ba nang le lijo tse nang le vithamine C e ngata ba na le kotsi e tlase ea 16% ea lefu la pelo ho feta batho ba nang le vithamine C e tlase ().

Ho ja lijo tse nang le vithamine C e ngata ho ka thusa ho monya mehloli ea tšepe ea tšepe.

Ebile, ho eketsa 100 mg ea vithamine ea C lijong ho ka ntlafatsa ho monya tšepe ka 67%. Sena se ka ba molemo haholo bakeng sa batho ba sa jeng nama, vegans le batho ba nang le khaello ea tšepe ().

Litaba tsa vithamine C tsa li-plums tsa Kakadu li theoha ka potlako kamora ho kha, ka hona litholoana li lula li hoamisitsoe bakeng sa ho tsamaisa le ho rekisa (17).

Ho feta moo, vithamine C ea litholoana tsena le eona ea fokotsoa ha e phehiloe. Teko e 'ngoe e fumane hore sopho ea plum ea Kakadu e fane ka vithamine C e tlase ho 16.9% ho feta litholoana tse tala (18).

Leha ho le joalo, li-plums tsa Kakadu e lula e le mohloli o motle oa vithamine C - e ncha kapa e phehiloeng.

Li-plum tsa Kakadu ke mohloli oa tlhaho o phahameng ka ho fetisisa oa vithamine C lefatšeng. Vithamine C ke antioxidant e matla e tšehetsang sesole sa 'mele, ts'oaetso, collagen synthesis, ho monya tšepe le bophelo bo botle ba pelo.

3. Mohloli o motle oa ellagic acid

Li-plum tsa Kakadu li ruile ka mofuta oa asiti ea manyolo e tsejoang ka hore ke ellagic acid.

Ellagic acid ke polyphenol e tsebahalang ka ho ba antioxidant e matla. E boetse e fumaneha hangata ho fragole, li-boyenberries, walnuts le lialmonde (, 20).

E hokahantsoe le melemo e mengata ea bophelo bo botle, ho kenyeletsoa likokoana-hloko, lithibela-mafu, likokoana-hloko le litlamorao tsa prebiotic (20).

Mohlala, li-tube-test le liphoofolo li bonts'itse hore ellagic acid e ka thibela kholo ea hlahala mme ea baka lefu la lisele tsa kankere mefuteng e fapaneng ea mofetše ().

Leha ho le joalo, lipatlisiso tse ling ho batho lia hlokahala ho utloisisa litlamorao tsa bophelo bo botle ba asiti ea ellagic acid.

Hajoale, ha ho na likhothaletso mabapi le tšebeliso ea letsatsi le letsatsi ea ellagic acid. Litlaleho tse ling li hakanya karolelano ea ho ja letsatsi le leng le le leng ho ba hoo e ka bang 4.9-12 mg (20).

Li-plums tsa Kakadu li na le hoo e ka bang 228-14,020 mg ea ellagic acid ka ligrama tse 100 tsa litholoana tse omisitsoeng. Palo e nepahetseng e laoloa ke sefate, maemo a leholimo, maemo a mobu, ho butsoa le maemo a polokelo ().

Li-plum tsa Kakadu li ruile polyphenol e tsejoang e le ellagic acid. E na le litlamorao tsa anticancer, anti-inflammatory, antimicrobial le prebiotic. Leha ho le joalo, lipatlisiso tse ling mabapi le litlamorao li hlokahala.

4. Mohloli o moholo oa li-antioxidants

Li-plums tsa Kakadu ke mohloli o motle oa li-antioxidants. Li na le makhetlo a 6 palo ea polyphenols le makhetlo a 13,3 ho feta ts'ebetso ea antioxidant ho feta blueberries (22, 23).

Li-antioxidants li thusa ho fokotsa limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala. Linomoro tse ngata haholo tsa limolek'hule tsena li ka lematsa 'mele oa hau mme tsa baka khatello ea mali ().

Li-radicals tsa mahala li hlaha ka tlhaho, empa phepo e sa lokang, hammoho le chefo ea tikoloho joalo ka ts'ilafalo ea moea le mosi oa sakerete, li ka eketsa palo ea tsona ().

Ntle le moo, lipatlisiso li fumane hore li-radicals tsa mahala li hokahane le mathata a bophelo bo botle joalo ka mofetše, ho holofala ha boko, lefu la tsoekere, maemo a itšireletsang mafung, le lefu la pelo le liphio (,).

Antioxidants e ka tlamahana le li-radical tse fetelletseng mahala, e sireletsa lisele tsa hau khahlano le litlamorao tsa tsona tse chefo ().

Ntle le vithamine C le ellagic acid, li-plums li na le li-antioxidants tse ling tse ngata ho kenyelletsa ():

• Litlhapi. Tsena li hokahane le bophelo bo botle ba pelo mme li kanna tsa ba le phokotso ea stroke, ho loants'a mofetše le litlamorao tsa vaerase. Mefuta ea mantlha ea li-plums tsa Kakadu ke kaempferol le quercetin (,,).
• Li-acid tse nkhang hamonate. Ho li-plums tsa Kakadu, mefuta ea mantlha ke ellagic le gallic acid. Gallic acid e amahanngoa le thibelo ea lefu la methapo ea mafu ().
• Li-Anthocyanins. Ke tsona 'mala oa tholoana ebile li amahanngoa le bophelo bo botle ba methapo ea ho ntša metsi, kotsi e tlase ea mofets'e, ho tsofala hantle, le memori e ntlafetseng le bophelo bo botle ba mahlo ().
• Lutein. Antioxidant ena ke carotenoid e hokahaneng le bophelo bo botle ba mahlo mme e ka sireletsa khahlanong le ho senyeha ha macular le lefu la pelo ().

Lintho tse ngata tse nang le antioxidant le tšebetso ea plums tsa Kakadu li bolela hore li ka thusa ho thibela le ho loants'a mafu. Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho fumana litholoana tsa litholoana ka botsona.

Li-plums tsa Kakadu li na le li-antioxidants tse ngata, ho kenyeletsoa flavonols, li-acid tse nkhang hamonate, anthocyanins le lutein. Tsena li ka itšireletsa khahlanong le tšenyo le mafu a sa foleng a bakoang ke mahlaseli a mahala.

5-7. Melemo e meng

Li-plum tsa Kakadu le tsona li hokahantsoe le melemo e meng e mengata ea bophelo bo botle, ho kenyeletsoa anticancer, anti-inflammatory le antibacterial properties.

5. E kanna ea ba le thepa e loantšang mofets'e

Limatlafatsi tsa plum ea Kakadu li ka thusa ho thibela le ho loants'a mofetše.

Liphuputso tsa li-test-tube li bonts'itse hore lintlha tse tsoang tholoaneng li na le litšobotsi tse khahlanong le ho ruruha tse ka thusang ho thibela mefuta e meng ea mofets'e (,).

Lintho tsena tse qotsitsoeng li boetse li khothaletsa lefu la lisele tsa mofetše lithutong tsa "test-tube", e leng tšireletso ea bohlokoa ea 'mele ea ho itšireletsa mafung khahlano le mofets'e le phetoho ea lisele (,).

Ntle le moo, litholoana li na le li-ellagic le gallic acid tse ngata, tse bontšitsoeng li le chefo ho lisele tsa mofets'e lithutong tsa tube-test ().

6. E ka itšireletsa khahlanong le mafu a hlabang

Li-plums tsa Kakadu li ka thusa ho itšireletsa khahlanong le maloetse a ruruhang, joalo ka ramatiki ea ramatiki.

Ramatiki ea mafu e ka bakoa ke mafu a itseng. Liphuputso tsa li-test-tube li bonts'a hore litholoana le litholoana tsa Kakadu li thibela libaktheria tse bakang tšoaetso ena (35, 36).

Phello ena e kanna ea ba ka lebaka la litholoana tse phahameng tsa tannin ea tholoana ena, e tsoang ho ellagitannins - mofuta oa ellagic acid (35).

Leha lipatlisiso tsena li ts'episa, ho hlokahala bopaki bo bongata.

7. E ka fana ka thepa ea tlhaho ea likokoana-hloko

Li-plums tsa Kakadu li na le thepa ea tlhaho ea likokoana-hloko e ka li thusang ho boloka lijo le ho thibela mafu a bakoang ke lijo.

Lipatlisiso li bontšitse hore likarolo tsa tsona, lipeo, makhapetla le makhasi a tsona li thibela kholo ea likokoana-hloko tse tloaelehileng tsa lijo, joalo ka Listeria monocytogenes (, 38).

Ka hona, tharollo ea paballo ea lijo e sebelisang karolo e tsoang ho Kakadu plum e kanna ea ba mokhoa oa tlhaho le o bolokehileng ho feta mekhoa ea maiketsetso.

Ntle le moo, moriana o thibelang likokoana-hloko, antioxidant le anti-inflammatory o lebisitse ts'ebelisong ea oona tlhokomelong ea letlalo le lihlahisoa tse loantšang makhopho.

Leha ho le joalo, ho na le bopaki bo fokolang ba mahlale bo tšehetsang melemo ea ts'ebeliso ea lihlooho tsa semela sa Kakadu plum.

Tlatso ea plum ea Kakadu e hokahantsoe le lithibela-mafu le lithibela-mafu. Ntle le moo, litlamorao tsa eona tsa tlhaho tsa lithibela-mafu li e etsa hore e be molemo bakeng sa ho thibela ho senyeha ha lijo.

Likotsi tse ka bang teng

Li-plum tsa Kakadu li phahame haholo ka li-oxalate le vithamine C.

Le ha batho ba bangata ba ka felisa bongata ba lintho tsena, ho batho ba hlokolosi, ho kenella haholo ho hokahantsoe le sebopeho sa majoe a liphio ().

Lisosa tse kotsi li kenyelletsa liphatsa tsa lefutso le liphio le mafu a ho ruruha ().

Ba leng kotsing ba kanna ba hloka ho lekanyetsa lijo tsa bona tsa oxalate ho 40-50 mg ka letsatsi. Plum ea Kakadu e na le 2,717 mg ea oxalate ka ligrama tse 100 tsa litholoana tse omisitsoeng, e fetang hole meeli ena (,,).

Batho ba nang le kutloelo-bohloko ba boetse ba lokela ho lekanyetsa ho ja ha bona vithamine ea C ho ja ea 90 mg ka letsatsi ().

Li-plums tsa Kakadu li na le li-oxalate tse ngata le vithamine ea C, tseo ka bobeli e ka bang likotsi tsa majoe a liphio ho batho ba kotsing ea ho a hlahisa.

U ka kenya plum ea Kakadu joang lijong tsa hau

Plum ea Kakadu e ka jeoa e sa tsoa khuoa, empa hobane e na le likhoele ebile e bolila haholo, e sebelisoa haholo ho jeme, li sirelelitsoeng, lisong le lero.

Ho boloka boholo le boleng ba tsona, li-plum tsa Kakadu hangata li hoamisoa ka kotloloho kamora kotulo. Barekisi ba ikhethang ba ka rekisa litholoana tse hoammeng li felletse kapa li hloekisitsoe.

Ntle le moo, litholoana hangata lia omisoa ebe li fetoha phofo.

Phofo e ka fafatsoa ka lijo-thollo tsa hoseng 'me ea eketsoa ho li-smoothies, maro, libolo tsa protheine, liaparo tsa salate le li-dessert.

Likhamphani tse ling le tsona li sebelisa phofo mekhoeng ea tsona ea tlatsetso. Leha ho le joalo, ha ho na lipatlisiso tse nyane ka melemo ea bophelo bo botle ba plum ea Kakadu ka sebopeho sena.

Ntlha ea bohlokoa

Li-plum tsa Kakadu ke litholoana tsa matsoalloa a Australia tse nang le vithamine C ea boemo bo holimo ho feta lijo life kapa life lefatšeng.

Litholoana le tsona li na le likhalori tse tlase empa li na le fiber, koporo, tšepe, le li-antioxidants tse ngata.

Leha lipatlisiso mabapi le melemo ea bona ea bophelo bo botle li na le moeli, lithibela-mafu, anti-inflammatory le antibacterial li bontša tšepiso ea ho laola kapa ho thibela maemo a fapaneng a bophelo bo botle.