Amfanin 7 na Kakadu Plum

Wadatacce

• 1. Mai matukar gina jiki
• 2. Mafi wadata tushen abinci na bitamin C
• 3. Kyakkyawan tushen ellagic acid
• 4. Babban tushen antioxidants
• 5-7. Sauran fa'idodi
• 5. Zai iya samun kadarorin yaƙi da cutar kansa
• 6. Zai iya karewa daga cututtukan kumburi
• 7. Zai iya bayar da kyawawan kayan antibacterial
• Hadarin da ke iya faruwa
• Yadda zaka kara Kakadu plum a abincinka
• Layin kasa

Kakadu plum (Terminalia ferdinandiana), wanda aka fi sani da gubinge ko billygoat plum, ƙananan fruita fruitan itace ne da aka samo a cikin tsaunukan Eucalypt da ke Arewacin Ostiraliya.

Launi ne mara haske tare da dutse a tsakiya, tsawonsa ya fi rabin inci (1.5-2 cm), kuma yana da nauyin awo 0.1-0.2 (gram 2-5). Yana da fibrous kuma yana da tart, ɗanɗano mai ɗaci.

A cikin maganin gargajiya, ana amfani da plums na Kakadu don magance mura, mura, da ciwon kai. An kuma amfani da su azaman maganin kashe kwayoyin cuta ko na sanyaya ƙashin gaɓa.

Kwanan nan kwanan nan, an yarda dasu saboda ƙimar abincin su mai yawa.

Anan akwai fa'idodi 7 na itacen Kakadu na kiwon lafiya.

1. Mai matukar gina jiki

Kakadu plums suna da ƙarancin adadin kuzari kuma suna da wadataccen abinci mai gina jiki, suna ba da ingantaccen tushen fiber, bitamin, da kuma ma'adanai.

Ga raunin abinci mai gina jiki na awo 3.5 (gram 100) na ɓangaren 'ya'yan itacen da ake ci (1):

• Calories: 59
• Furotin: 0.8 gram
• Carbs: Goma 17.2
• Fiber na abinci: 7.1 gram
• Kitse: 0.5 grams
• Sodium: 13 MG
• Vitamin C: 3,230% na Darajar Yau (DV)
• Copper: 100% na DV
• Ironarfe: 13.3% na DV

Yana da yawa musamman a cikin bitamin C, mai yiwuwar antioxidant wanda ke kare jikinka daga lalacewar da wasu kwayoyi masu amsawa waɗanda ake kira 'radicals free' () ke haifarwa.

Bugu da ƙari, kyakkyawan tushe ne na jan ƙarfe, wanda ake amfani da shi don samar da jajayen jini, ƙasusuwa, kayan haɗi, da mahimman enzymes, kazalika da tallafawa dacewar tsarin garkuwar jiki da ci gaban tayi ().

Kakadu plums suma suna da wadataccen ƙarfe, wanda yake da mahimmanci don jigilar oxygen cikin jikin ku da kuma samar da kwayar jinin jini ().

Bugu da ƙari, suna da kyakkyawan tushen fiber na abinci, wanda ke kariya daga maƙarƙashiya, kansar hanji, da cututtukan hanji (IBS) da inganta lafiyar hanji da kula da sukarin jini (,,,).

Aƙarshe, Kakadu plums yana ba da ƙananan tarin thiamine, riboflavin, magnesium, zinc, da alli, duk waɗannan mahimman abubuwan ƙarancin abinci ne don ƙoshin lafiya (1).

Kakadu plums suna da ƙarancin adadin kuzari kuma suna da yawan zaren abinci, bitamin C, jan ƙarfe, da baƙin ƙarfe. Hakanan suna ƙunshe da ƙananan ƙwayoyi na thiamine, riboflavin, magnesium, zinc, da alli.

2. Mafi wadata tushen abinci na bitamin C

Kakadu plums suna da mafi girman adadin halitta na bitamin C na kowane abinci a duniya. A gaskiya ma, oza 3.5 (gram 100) na fruita providean suna ba da sama da 3,000% na bukatun ku na yau da kullun (1).

Don dubawa, lemu ɗaya na lemu ya ƙunshi 59.1% na DV, yayin da adadin shuɗi mai yawa ya ba da kashi 10.8% na DV (,) kawai.

Vitamin C yana da antioxidant mai ƙarfi wanda ke inganta tsarin garkuwar jiki, yana rage damuwa mai kumburi, kuma yana iya taka rawa a cikin haɗin collagen, sha ƙarfe, lafiyar zuciya, ƙwaƙwalwar ajiya, da cognition (,,,,).

Misali, a cikin manya masu dauke da cutar hawan jini, yawan 500-mg na bitamin C ya rage karfin jini na siysel (lamba ta sama) da 4.85 mm Hg da diastolic karfin jini (lambar kasa) da 1.67 mm Hg ().

Bugu da ƙari, nazarin nazarin 15 ya lura cewa mutanen da ke da abinci mai yawa a cikin bitamin C suna da 16% ƙananan haɗarin cututtukan zuciya fiye da mutanen da ke da ƙarancin bitamin C ().

Cin abinci mai cike da bitamin C kuma na iya taimakawa shayar tushen ƙarfe.

A zahiri, ƙara 100 MG na bitamin C a cikin abinci na iya inganta haɓakar baƙin ƙarfe da 67%. Wannan na iya zama da amfani musamman ga masu cin ganyayyaki, masu cin ganyayyaki, da kuma mutanen da ke fama da karancin ƙarfe ().

Abincin bitamin C na Kakadu plums yana sauka cikin sauri bayan an debo, saboda haka 'ya'yan itacen galibi daskararre ne don safara da sayarwa (17).

Bugu da ƙari, adadin bitamin C na waɗannan 'ya'yan itacen ana rage su yayin dafa su. Experimentaya daga cikin gwaje-gwajen da aka gudanar ya gano cewa miya mai kakarin Kakadu ta samar da 16.9% ƙasa da bitamin C fiye da ɗan fruitsa fruitsan itace (18).

Koyaya, Kakadu plums ya kasance kyakkyawan tushen bitamin C - sabo ne ko dafa shi.

Kakadu plums sune mafi girman tushen asalin bitamin C a duniya. Vitamin C yana da antioxidant mai ƙarfi wanda ke tallafawa tsarin garkuwar jiki, cognition, haɗakar collagen, shan ƙarfe, da lafiyar zuciya.

3. Kyakkyawan tushen ellagic acid

Kakadu plums suna da wadata a cikin nau'in kwayar halitta wanda aka sani da ellagic acid.

Ellagic acid shine polyphenol da aka sani don kasancewa mai ƙarfi antioxidant. Hakanan ana samun shi a cikin strawberries, boysenberries, walnuts, da almond (, 20).

An danganta shi da fa'idodi masu yawa na kiwon lafiya, gami da anticancer, anti-inflammatory, antimicrobial, da prebiotic effects (20).

Misali, gwajin-kwaya da kuma nazarin dabbobi sun nuna cewa ellagic acid na iya toshe ciwan tumo kuma zai haifar da mutuwar kwayar halitta a cikin nau'ikan cutar kansa ().

Koyaya, ana buƙatar ƙarin bincike a cikin mutane don fahimtar tasirin lafiyar haɓakar ellagic acid.

A halin yanzu, babu wasu shawarwari game da yawan ciwan ellagic acid yau da kullun. Wasu rahotanni suna kimanta matsakaicin abincin yau da kullun ya zama kusan 4.9-12 MG (20).

Kakadu plums yana ɗauke da kusan 228-14,020 MG na ellagic acid a cikin oza 3.5 (gram 100) na drieda driedan itacen .a .a. Adadin adadin yana ƙayyade bishiya, yanayi, yanayin ƙasa, balaga, da yanayin ajiya ().

Kakadu plums suna da arziki a cikin polyphenol da aka sani da ellagic acid. Yana da maganin ƙwayar cuta, anti-inflammatory, antimicrobial, da kuma cututtukan prebiotic. Koyaya, ana buƙatar ƙarin bincike game da tasirinsa.

4. Babban tushen antioxidants

Kakadu plums shine kyakkyawan tushen tushen antioxidants. Sun ƙunshi sau 6 adadin polyphenols kuma sau 13.3 mafi yawan aikin antioxidant fiye da shuɗi (22, 23).

Antioxidants suna taimakawa wajen kawar da m kwayoyin da ake kira free radicals. Lambobin da suka wuce kima na wadannan kwayoyin zasu iya cutar da jikinka kuma su haifar da gajiya ().

Abubuwan da ke haifar da 'yanci na ci gaba ta hanyar halitta, amma rashin cin abinci mara kyau, da kuma guba ta muhalli kamar gurɓatar iska da hayaƙin sigari, na iya haɓaka lambobin su ().

Bugu da ƙari, bincike ya gano cewa masu raɗaɗɗen kyauta suna da alaƙa da matsalolin lafiya kamar cutar kansa, lalacewar ƙwaƙwalwa, ciwon sukari, yanayin autoimmune, da cututtukan zuciya da koda (,).

Antioxidants na iya ɗaure ga masu sihiri na kyauta, suna kare ƙwayoyin ku akan tasirin su mai guba ().

Baya ga bitamin C da ellagic acid, plums suna ƙunshe da sauran antioxidants, gami da ():

• Flavonols. Waɗannan suna da alaƙa da lafiyar zuciya kuma suna iya samun raunin shanyewar jiki, yaƙi da kansa, da kuma tasirin cutar. Babban nau'ikan cikin Kakadu plums sune kaempferol da quercetin (,,).
• Aromatic acid. A cikin kwarjin Kakadu, manyan nau'ikan sune ellagic da gallic acid. Gallic acid yana da alaƙa da rigakafin cututtukan neurodegenerative ().
• Anthocyanins. Su launuka ne masu launi a cikin fruita fruitan itace kuma suna da alaƙa da lafiyar urinary tract, ƙananan haɗarin wasu cututtukan daji, tsufa mai ƙoshin lafiya, da ingantaccen ƙwaƙwalwar ajiya da lafiyar ido ().
• Lutein. Wannan antioxidant shine karotenoid wanda ke da alaƙa da lafiyar ido kuma yana iya kariya daga cutar ta jiki da cututtukan zuciya ().

Babban abun cikin antioxidant da aikin Kakadu plums yana nufin zasu iya taimakawa wajen hanawa da yaƙi da cuta. Duk da haka, ana buƙatar ƙarin bincike don sanin tasirin 'ya'yan itacen da kansa.

Kakadu plums yana dauke da antioxidants da yawa, gami da flavonols, aromatic acid, anthocyanins, da lutein. Wadannan zasu iya karewa daga lalacewa da cututtukan cututtuka waɗanda ke haifar da masu sihiri kyauta.

5-7. Sauran fa'idodi

Hakanan an danganta plums da Kakadu da wasu fa'idodi da dama na kiwon lafiya, gami da maganin cutar kansa, anti-inflammatory, da kuma ƙwayoyin cuta.

5. Zai iya samun kadarorin yaƙi da cutar kansa

Abubuwan gina jiki da ke cikin Kakadu plum na iya taimakawa wajen hanawa da yaƙar kansa.

Nazarin gwajin-tube ya nuna cewa ruwan 'ya'yan itacen yana da abubuwan kare kumburi wanda zai iya taimakawa hana wasu nau'o'in cutar kansa (,).

Wadannan karin ruwan kuma suna inganta mutuwar kwayar cutar kansa a cikin karatun-bututu, wanda shine muhimmiyar kariya ta kariya daga cutar kansa da maye gurbi (,).

Bugu da ƙari, 'ya'yan itacen suna cike da ƙwayoyin ellagic da gallic acid, waɗanda aka nuna sun zama masu guba ga ƙwayoyin kansa a cikin nazarin-bututun gwaji ().

6. Zai iya karewa daga cututtukan kumburi

Kakadu plums na iya taimakawa kariya daga cututtukan kumburi, irin su cututtukan zuciya na rheumatoid.

Rheumatoid amosanin gabbai na iya haifar da wasu cututtuka. Karatun-bututu na gwaji ya nuna cewa 'ya'yan itace na Kakadu da cire ganye sun hana ƙwayoyin cuta waɗanda ke haifar da waɗannan cututtukan (35, 36).

Wannan tasirin mai yiwuwa ne saboda wannan babban abun ciki na tannin, wanda ya fito daga ellagitannins - wani nau'i na ellagic acid (35).

Kodayake wannan binciken yana da alamar, ana buƙatar ƙarin shaida.

7. Zai iya bayar da kyawawan kayan antibacterial

Kakadu plums suna da kayan kariya na ƙwayoyin cuta waɗanda zasu iya zama masu amfani don adana abinci da hana cututtukan cututtukan abinci.

Bincike ya nuna cewa kwayar su, irin su, bawon su, da ganyen su na hana ci gaban cututtukan abinci na yau da kullun, kamar su Listeria monocytogenes (, 38).

Sabili da haka, hanyoyin adana abinci ta amfani da cirewar Kakadu plum na iya zama madaidaicin yanayi da aminci ga hanyoyin roba.

Kari akan hakan, maganin antibacterial, antioxidant, da anti-inflammatory kayan 'ya'yan itace ya haifar da amfani dashi a wasu kulawar fata da kayan yaki da kuraje.

Koyaya, akwai ƙaramin shaidar kimiyya don tallafawa fa'idodin aikin amfani da kayan ƙanƙane na Kakadu.

Kakadu plum din pum yana da nasaba da cutar kansa da kuma cututtukan kumburi. Ari akan haka, illolin ta na kwayar cuta suna ba shi damar amfani da shi don hana lalacewar abinci.

Hadarin da ke iya faruwa

Kakadu plums suna da girma sosai a cikin sinadarin oxalates da bitamin C.

Duk da yake mafi yawan mutane na iya kawar da yawan waɗannan abubuwa, a cikin mutane masu saurin ji, an danganta yawan ci da samuwar duwatsun koda ().

Abubuwan haɗarin sun haɗa da kwayoyin halittar jini da koda da cututtukan kumburi ().

Waɗanda ke cikin haɗari na iya buƙatar iyakance abincinsu na oxalate zuwa 40-50 MG kowace rana. Kakadu na Kakadu ya ƙunshi nauyin 2,717 na oxalate a cikin oza 3.5 (gram 100) na fruita driedan itacen ,a ,a, wanda ya wuce waɗannan iyaka (,,).

Ya kamata mutane masu hankali su iyakance cin bitamin C zuwa abincin da ake ci na abinci na 90 MG kowace rana ().

Kakadu plums suna da yawa a cikin oxalates da bitamin C, duka waɗannan na iya zama haɗarin haɗari ga duwatsun koda a cikin mutanen da ke cikin haɗarin haɓaka su.

Yadda zaka kara Kakadu plum a abincinka

Kakadu plum ana iya cin sa sabo, amma saboda suna da ƙanshi da tsami sosai, an fi amfani da su a cushewar jiki, adanawa, biredi, da ruwan 'ya'yan itace.

Don kula da girmansu da ingancinsu, itacen Kakadu yawanci ana daskarewa kai tsaye bayan girbi. 'Yan kasuwa na musamman na iya siyar da' ya'yan itacen daskararre duka ko tsarkakakke.

Bugu da ƙari, 'ya'yan itacen sukan daskare-busassun kuma juya su zama foda.

Ana iya yayyafa foda akan hatsin karin kumallo kuma a ƙara shi da santsi, ruwan 'ya'yan itace, ƙwallan sunadarai, kayan salatin, da kayan zaki.

Wasu kamfanoni ma suna amfani da foda a cikin abubuwan haɓaka su. Duk da haka, akwai ƙaramin bincike game da fa'idodin Kakadu plum a wannan hanyar.

Layin kasa

Kakadu plums ɗan ƙasar Australiya ne wanda ke alfahari da matakin bitamin C na kowane abinci a duniya.

'Ya'yan itacen kuma ƙananan kalori ne amma duk da haka suna da fiber, jan ƙarfe, ƙarfe, da kuma masu maganin antioxidants.

Kodayake bincike kan fa'idodin lafiyarsu yana da iyakantacce, maganin masu cutar kansa, anti-inflammatory, da kayan antibacterial ya nuna alƙawarin gudanarwa ko hana kewayon yanayin lafiya.