7 Cov Nyiaj Pab Noj Qab Haus Huv ntawm Kakadu Plum

Zoo Siab

• 1. Ua kom muaj txiaj ntsig zoo
• 2. Cov khoom noj muaj txiaj ntsig zoo ntawm vitamin C
• 3. Qhov zoo ntawm ellagic acid
• 4. Qhov zoo ntawm antioxidants
• 5–7. Lwm cov txiaj ntsig
• 5. Tuaj yeem muaj cov khoom ntaus mob qog noj ntshav
• 6. Yuav tuaj yeem tiv thaiv cov kab mob kis
• 7. Muaj peev xwm muab tau lub ntuj tso tshuaj tua kab mob
• Txaus Nyuaj
• Yuav ua li cas ntxiv Kakadu plum rau koj cov kev noj haus
• Hauv qab kab

Lub Kakadu plum (Terminalia ferdinandiana), tseem hu ua gubinge lossis billygoat plum, yog cov txiv ntoo me me pom hauv Eucalypt qhib woodlands thoob Australia sab qaum teb.

Nws lub daj ntsuab daj nrog lub pob zeb hauv plawv, ntev dua ib nrab nti (1.5-2 cm) ntev, thiab nws hnyav 0.1-0.2 ooj (2-5 grams). Nws yog fibrous thiab muaj tart, iab saj.

Hauv tshuaj suav, Kakadu plums tau siv los kho cov mob khaub thuas, mob khaub thuas, thiab mob taub hau. Lawv kuj tau siv los ua tshuaj pleev xim lossis tshuaj pleev lub dab lub rau kom lub ceg.

Tsis ntev los no, lawv tau raug lees paub rau lawv cov txiaj ntsig noj zaub mov zoo.

Ntawm no yog 7 qhov txiaj ntsig kev noj qab haus huv ntawm Kakadu plums.

1. Ua kom muaj txiaj ntsig zoo

Kakadu plums muaj calorie tsawg thiab muaj ntau yam khoom noj muaj txiaj ntsig, muab cov khoom noj muaj txiaj ntsig zoo ntawm cov tshuaj fiber, vitamins, thiab cov zaub mov.

Ntawm no yog cov zaub mov tawg ntawm 3.5 ooj (100 grams) ntawm cov txiv siav (1):

• Cov calories: 59
• Cov protein ntau: 0,8 grams
• Carbs: 17,2 grams
• Kev noj haus fiber ntau: 7,1 grams
• Rog: 0.5 grams
• Sodium: 13 mg
• Vitamin C: 3,230% ntawm Cov Nqi Txhua Hnub (DV)
• Tooj liab: 100% ntawm DV
• Hlau: 13.3% ntawm DV

Nws yog qhov tshwj xeeb tshaj yog nyob rau hauv cov vitamin C, muaj cov antioxidant muaj zog uas tiv thaiv koj lub cev los ntawm kev puas tsuaj los ntawm cov kab mob uas muaj npe hu ua radicals dawb ().

Tsis tas li ntawd, nws yog cov tooj liab zoo heev, uas tau siv los ua cov ntshav liab, pob txha, cov nqaij sib txuas, thiab cov enzymes tseem ceeb, nrog rau kev txhawb lub zog tiv thaiv kom ua haujlwm thiab kev loj hlob ntawm tus me nyuam ().

Kakadu plums tseem muaj hlau ntau, uas yog qhov tseem ceeb rau kev thauj oxygen mus thoob plaws koj lub cev thiab cov ntshav liab ntau lawm ().

Ib qho ntxiv, lawv tau txais txiaj ntsig zoo ntawm kev noj haus fiber, uas tiv thaiv tiv thaiv cem quav, mob plab hnyuv thiab ua rau lub plab ua paug (IBS) thiab txhawb txoj hnyuv huv thiab ntshav qab zib tswj (,,,).

Thaum kawg, Kakadu plums muab me me ntawm thiamine, riboflavin, magnesium, zinc, thiab calcium, txhua yam ntawm cov zaub mov tseem ceeb rau kev noj qab haus huv (1).

Kakadu plums muaj calorie tsawg thiab muaj txiaj ntsig zoo ntawm kev noj haus fiber ntau, vitamin C, tooj liab, thiab hlau. Lawv kuj tseem muaj me me ntawm thiamine, riboflavin, magnesium, zinc, thiab calcium.

2. Cov khoom noj muaj txiaj ntsig zoo ntawm vitamin C

Kakadu plums muaj qhov ntau tshaj plaws sau cia cov vitamin C ntawm ib qho khoom noj hauv ntiaj teb. Qhov tseeb, 3.5 ooj (100 grams) ntawm cov txiv muab tau ntau dua 3,000% ntawm koj cov kev xav tau ib hnub (1).

Rau kev siv, tib qho kev ua haujlwm ntawm cov txiv kab ntxwv muaj 59,1% ntawm DV, thaum tib cov nyiaj blueberries muab tsuas yog 10.8% ntawm DV (,).

Vitamin C yog lub zog antioxidant uas ua rau lub zog tiv thaiv kab mob, txo qis oxidative kev nyuaj siab, thiab tuaj yeem ua lub luag haujlwm hauv kev sib tsoo collagen, kev nqus hlau, kev noj qab haus huv, lub cim xeeb, thiab lub cim xeeb (,,,,).

Piv txwv, hauv cov neeg laus uas muaj ntshav siab, 500-mg koob tshuaj vitamin C txo systolic ntshav siab (tus naj npawb saum toj) los ntawm 4.85 hli Hg thiab diastolic ntshav siab (qis dua tus naj npawb) los ntawm 1.67 hli Hg ().

Tsis tas li ntawd, kev soj ntsuam ntawm 15 txoj kev tshawb fawb tau sau tseg tias cov neeg uas muaj zaubmov noj zaubmov hauv vitamin C ntau dua li 16% muaj kev pheej hmoo mob plawv dua li cov neeg muaj vitamin C tsawg ().

Noj cov zaub mov muaj protein ntau kuj tseem tuaj yeem pab kev nqus ntawm cov nroj tsuag ntawm cov hlau.

Qhov tseeb, ntxiv 100 mg ntawm vitamin C rau ib pluas noj tuaj yeem txhim kho kev nqus hlau tau 67%. Qhov no yuav pab tau tshwj xeeb rau cov neeg tsis noj nqaij, vegans, thiab cov neeg uas tsis muaj hlau ().

Cov vitamin C ntsiab lus ntawm Kakadu plums poob sai sai tom qab xaiv, yog li cov txiv hmab txiv ntoo feem ntau khov rau kev thauj thiab muag (17).

Ntxiv mus, cov vitamin C ntsiab lus ntawm cov txiv hmab txiv ntoo zoo li no txo ​​thaum lawv siav. Ib qhov kev sim tau pom tias ib qho Kakadu plum sauce muab 16.9% tsis muaj vitamin C ntau dua li cov txiv ntoo nyoos (18).

Txawm li cas los xij, Kakadu plums tseem nyob qhov zoo tshaj ntawm cov vitamin C - tshiab lossis siav.

Kakadu plums yog qhov zoo tshaj plaws los ntawm cov vitamin C hauv lub ntiaj teb. Vitamin C yog lub zog antioxidant uas pab txhawb cov tiv thaiv kab mob hauv lub cev, lub ntsej muag ua haujlwm, collagen synthesis, kev nqus hlau, thiab lub siab.

3. Qhov zoo ntawm ellagic acid

Kakadu plums muaj ntau yam hauv cov organic acid hu ua ellagic acid.

Ellagic acid yog polyphenol paub txog los ua lub zog tiv thaiv kab mob. Nws tseem pom muaj nyob hauv cov txiv pos nphuab, boyenberries, walnuts, thiab almonds (, 20).

Nws tau txuas rau ntau yam txiaj ntsig kev noj qab haus huv, suav nrog anticancer, anti-inflammatory, antimicrobial, thiab prebiotic effects (20).

Piv txwv li, ntsuas cov leeg thiab cov tsiaj txhu kev tshawb fawb pom tau tias ellagic acid tuaj yeem tiv thaiv qog hlav hlav thiab ua rau cov qog cell tuag ntawm ntau cov qog nqaij hlav ().

Txawm li cas los xij, kev tshawb fawb ntxiv rau hauv tib neeg yog xav tau los nkag siab txog kev noj qab haus huv ntawm kev noj haus ellagic acid.

Tam sim no, tsis muaj kev pom zoo hais txog kev noj tshuaj kua qaub ellagic acid txhua hnub. Qee qhov lus ceeb toom kwv yees qhov nruab nrab ib hnub rau kwv yees li ntawm 4.9–12 mg (20).

Kakadu plums muaj ntxig 228–14,020 mg ntawm ellagic acid rau 3.5 ounces (100 grams) ntawm cov txiv hmab txiv ntoo qhuav. Tus nqi pes tsawg yog txiav txim siab los ntawm tsob ntoo, kev nyab xeeb, av tej yam kev mob, lub cev, thiab kev mob cia ().

Kakadu plums muaj ntau nyob hauv polyphenol lub npe hu ua ellagic acid. Nws muaj anticancer, anti-inflammatory, antimicrobial, thiab prebiotic teebmeem. Txawm li cas los xij, tshawb fawb ntxiv txog nws cov teebmeem yog xav tau.

4. Qhov zoo ntawm antioxidants

Kakadu plums yog qhov zoo tshaj plaws ntawm antioxidants. Lawv muaj 6 npaug ntawm polyphenols ntau npaum li cas thiab 13.3 npaug ntawm cov dej num antioxidant ntau dua li blueberries (22, 23).

Antioxidants pab neutralize molecules tsis ruaj khov hu ua dawb radicals. Tus naj npawb ntau dhau ntawm cov lwg me me tuaj yeem tsim kev puas tsuaj rau koj lub cev thiab ua rau oxidative kev nyuab siab ().

Dawb radicals tsim ib puag ncig, tab sis kev noj zaub mov tsis zoo, nrog rau kev ua kom ib puag ncig zoo li cov pa phem thiab cov pa luam yeeb, tuaj yeem nce lawv cov lej ().

Tsis tas li ntawd, kev tshawb fawb tau pom tias cov radicals dawb tau txuas rau teeb meem kev noj qab haus huv xws li mob qog noj ntshav, mob hlwb, mob ntshav qab zib, mob lub cev, thiab mob plawv thiab mob raum (,).

Cov tshuaj tiv thaiv kab mob tuaj yeem khi rau cov dawb radicals, tiv thaiv koj lub hlwb tawm tsam lawv cov kev mob lom ().

Ib cag ntawm cov vitamin C thiab ellagic acid, plums muaj ntau lwm yam antioxidants, suav nrog ():

• Flavonols. Cov no txuas nrog rau kev noj qab haus huv hauv plawv thiab tej zaum yuav txo qis mob stroke, tiv thaiv mob qog noj ntshav, thiab tshuaj tiv thaiv kab mob ntshav siab. Cov hom tseem ceeb hauv Kakadu plums yog kaempferol thiab quercetin (,,).
• Cov ntxhiab tsw kua dej. Hauv Kakadu plums, cov hom tseem ceeb yog ellagic thiab gallic acid. Gallic acid yog txuam nrog kev tiv thaiv kab mob neurodegenerative ().
• Anthocyanins. Lawv yog cov xim muaj xim nyob hauv cov txiv hmab txiv ntoo thiab cuam tshuam nrog cov mob txeeb zig zoo, muaj kev pheej hmoo tsawg ntawm qee cov qog nqaij hlav, kev laus noj qab haus huv, thiab txhim kho lub cim xeeb thiab kho qhov muag ().
• Lutein. Cov kab mob antioxidant no yog cov carotenoid uas cuam tshuam rau kev noj qab haus huv qhov muag thiab tuaj yeem tiv thaiv macular degeneration thiab mob plawv ().

Cov antioxidant ntau cov ntsiab lus thiab kev ua haujlwm ntawm Kakadu plums txhais tau tias lawv yuav pab tiv thaiv thiab tua kab mob. Tseem, kev tshawb fawb ntxiv yog xav tau los txiav txim siab txog cov txiaj ntsig ntawm cov txiv hmab txiv ntoo nws tus kheej.

Kakadu plums muaj ntau yam tshuaj tua kab mob, suav nrog flavonols, cov ntxhiab tsw qab, anthocyanins, thiab lutein. Cov no tuaj yeem tiv thaiv kev puas tsuaj thiab mob ntev los ntawm cov dawb radicals.

5–7. Lwm cov txiaj ntsig

Kakadu plums tseem tau txuas rau ob peb lwm cov txiaj ntsig kev noj qab haus huv, suav nrog anticancer, anti-inflammatory, thiab cov yam ntxwv.

5. Tuaj yeem muaj cov khoom ntaus mob qog noj ntshav

Cov as-ham hauv Kakadu plum tuaj yeem pab tiv thaiv thiab tua kabmob kheesxaws.

Kev ntsuam xyuas cov raj ntshav tau qhia tias cov kua txiv hmab txiv ntoo los ntawm cov txiv hmab txiv ntoo muaj cov yam ntxwv coj los tiv thaiv uas yuav pab tiv thaiv qee hom qog nqaij hlav (,).

Cov ntawv rho tawm no tseem txhawb nqa cov kab mob cancer ntawm tes tuag hauv txoj kev tshawb fawb-tube, uas yog ib qho tseem ceeb tiv thaiv kev tiv thaiv kab mob qog nqaij hlav thiab mob hlwb (,).

Tsis tas li ntawd, cov txiv hmab txiv ntoo muaj ntau nyob rau hauv ellagic thiab gallic acids, uas tau pom tias yuav ua rau muaj tshuaj lom rau cov qog nqaij hlav cancer hauv kev sim tshuaj-tube ().

6. Yuav tuaj yeem tiv thaiv cov kab mob kis

Kakadu plums tuaj yeem pab tiv thaiv kev mob, xws li mob caj dab.

Rheumatoid mob caj dab tuaj yeem tshwm sim los ntawm qee yam mob. Kev tshawb fawb-raj qhia pom tias Kakadu txiv hmab txiv ntoo thiab nplooj hlav tawm inhibited cov kab mob uas ua rau muaj cov kab mob no (35, 36).

Cov nyhuv no yuav zoo li vim los ntawm cov txiv hmab txiv ntoo lub ntsiab lus muaj txiaj ntsig, uas yog los ntawm ellagitannins - ib daim ntawv ntawm ellagic acid (35).

Txawm hais tias qhov kev tshawb fawb no tau cog lus, ntau cov pov thawj xav tau.

7. Muaj peev xwm muab tau lub ntuj tso tshuaj tua kab mob

Kakadu plums muaj cov kab mob ntuj tsim khoom uas yuav ua rau lawv muaj txiaj ntsig zoo rau kev khaws cia zaub mov thiab tiv thaiv kev ua mob rau cov zaub mov.

Kev tshawb fawb tau pom tias lawv cov kev rho tawm, cov noob, tawv ntoo, thiab cov nplooj inhibit qhov kev loj hlob ntawm cov zaub mov pathogens, xws li Listeria monocytogenes (, 38).

Yog li, cov zaub mov khaws cia kev daws teeb meem siv Kakadu plum extract tej zaum yuav yog lub ntuj thiab muaj kev nyab xeeb lwm txoj hauv kev rau cov qauv hluavtaws.

Ntxiv rau, cov kab mob tiv thaiv kab mob, ua kom lub cev, thiab tiv thaiv lub cev ntawm cov txiv hmab txiv ntoo tau ua rau nws qhov kev siv hauv qee qhov kev tu tawv nqaij thiab cov khoom lag luam tawm tsam.

Txawm li cas los xij, tsis muaj pov thawj scientific me me los txhawb cov txiaj ntsig ntawm cov tshuaj pleev ntawm Kakadu plum extract.

Kakadu plum extract tau txuas rau anticancer thiab anti-inflammatory thaj chaw. Tsis tas li ntawd, nws cov kab mob ntuj muaj txiaj ntsig ua rau nws muaj txiaj ntsig zoo rau kev tiv thaiv kev ua zaub mov lwj.

Txaus Nyuaj

Kakadu plums muaj ntau heev hauv ob qho oxalates thiab vitamin C.

Thaum tib neeg feem coob tuaj yeem tshem tawm qhov ntau dhau ntawm cov yeeb tshuaj no, hauv cov neeg tsis nkag siab, kev nkag los ntau tau txuas rau kev tsim cov pob zeb hauv lub raum ().

Yam txaus ntshai muaj xws li cov noob caj noob ces thiab lub raum thiab mob kab mob ().

Cov uas muaj pheej hmoo tej zaum yuav tau txwv lawv txoj kev noj haus oxalate kom tsawg txog 40-50 mg ib hnub twg. Lub Kakadu plum muaj 2,717 mg ntawm oxalate rau 3.5 ounces (100 grams) ntawm cov txiv hmab txiv ntoo qhuav, deb tshaj qhov txwv no (,,).

Cov tib neeg rhiab yuav tsum tau txwv lawv kev noj cov vitamin C mus rau kev noj zaub mov kom tsawg dua 90 mg rau ib hnub ().

Kakadu plums muaj ntau nyob rau hauv oxalates thiab vitamin C, ob qho tib si uas yuav muaj kev pheej hmoo txaus rau lub raum pob zeb hauv cov neeg uas muaj kev pheej hmoo ntawm lawv.

Yuav ua li cas ntxiv Kakadu plum rau koj cov kev noj haus

Kakadu plum tuaj yeem noj tau tshiab, tab sis vim tias lawv muaj cov txiv ntoo thiab tawv heev, lawv nquag siv rau hauv lub duav, khaws cia, kua ntses, thiab kua txiv.

Txhawm rau kom tswj hwm lawv qhov loj me thiab zoo, Kakadu plums feem ntau khov tom qab sau qoob. Cov khw muag khoom tshwj xeeb tuaj yeem muag cov txiv hmab txiv ntoo ua kom khov lossis ntxuav.

Tsis tas li ntawd, cov txiv hmab txiv ntoo feem ntau khov-qhuav thiab tig mus ua hmoov.

Lub hmoov tuaj yeem nchuav rau ntawm chav ua tshais thiab ntxiv rau smoothies, kua txiv, pov pob protein, hnav khaub ncaws, thiab khoom qab zib.

Qee tuam txhab lag luam kuj tseem siv cov hmoov me me hauv lawv cov ntawv ntxiv. Tseem, muaj kev tshawb fawb me ntsis txog cov txiaj ntsig kev noj qab haus huv ntawm Kakadu plum hauv daim foos no.

Hauv qab kab

Kakadu plums yog cov txiv ntoo hauv tebchaws Australian uas muaj qhov ntau tshaj ntawm cov vitamin C ntawm ib yam zaub mov hauv ntiaj teb.

Cov txiv hmab txiv ntoo kuj tseem muaj calories tsawg kawg yog tseem muaj fiber ntau, tooj liab, hlau, thiab ntau yam antioxidants.

Txawm hais tias kev tshawb fawb txog lawv cov txiaj ntsig kev noj qab haus huv tsuas yog muaj tsawg, lawv cov anticancer, tiv thaiv mob, thiab cov khoom siv tshuaj tua kab mob qhia tau cog lus rau kev tswj hwm lossis tiv thaiv cov kab mob kev noj qab haus huv.