Tamarind ir skābi salda augļu pāksts. To plaši izmanto Indijas un Āfrikas virtuvēs. To lieto arī dažos Āzijas un Tuvo Austrumu preparātos.

Tamarind piešķir ēdienam asu un saldu garšu. Šī augļa ekstrakti ir izmantoti senajā medicīnā, lai ārstētu čūsku kodumus, malāriju, diabētu, aizcietējumus un vairākus akūtus un hroniskus apstākļus.

Šajā amatā mēs vairāk izpētīsim tamarindu un dažādos veidus, kā to iekļaut diētā.

Kas ir Tamarind?

Tamarinda ( Tamarindus indica ) koka dzimtene ir tropiskā Āfrika. Tas tika ieviests pirms mūžiem Indijā. Indiāņi to pieņēma tik labi, ka tā kļuva (gandrīz) vietēja viņu valstij. Nosaukums cēlies no persiešu vārda, ko sauc par tamar-I-hind (kas nozīmē "Indijas datums") (1).

To spāņu un portugāļu valodā sauc par “tamarindo” un franču valodā - “tamarin”, “tamarinier”, “tamarinier des Indes” vai “tamarindier”. Tā ir “tamarinde” vācu valodā un “tamarandizio” itāļu valodā. Indijā tas ir pazīstams kā "ambli", "imli", "chinch" vai tamarinds. Kambodžā tas ir "ampil" vai "khoua me" un "ma-kharm" Taizemē. Vjetnamiešu valodā tas ir tikai "es". To lieto dažādās virtuvēs visā pasaulē, tāpēc ir vairāki nosaukumi.

Tamarinda izcelsme

Tamarind kļūdaini uzskata, ka tam ir indiešu izcelsme. Arī šo botānisko nosaukumu indica apstiprina šis mīts. Tomēr koks tika naturalizēts Havaju salās ap 1797. gadu.

Tiek uzskatīts, ka Tamarinda ir ieviesta tropiskajā Amerikā, Bermudu salās, Bahamu salās un Rietumindijā daudz agrāk.

Lēnām augošais, milzīgais tamarinda koks nes pākstiem līdzīgus augļus. Šīs pākstis satur ļoti skābu (un īpaši asu) mīkstumu. Šajās pākstīs ir iesaiņotas mīkstas, bālganas, nepietiekami attīstītas sēklas.

Kad tie ir nobrieduši, pākstis kļūst sulīgas. Celuloze kļūst brūna, lipīga un šķiedraina. Ārējā āda pārvēršas par viegli saplaisājušu apvalku. Sēklas aug grūti un spīdīgi brūnas.

Ēdienu gatavošanā tiek plaši izmantoti gan neapstrādāti, gan nogatavojušies tamarinda augļi. To izmantoja kā garšvielu karijās, mērcēs, pestos un mērcēs. Tamarind tiek pagatavots arī ar rīsiem, zivīm un gaļu kā galveno sastāvdaļu dažās virtuvēs.

Citiem vārdiem sakot, tamarinds nonāk gandrīz katrā virtuvē.

Bet kāds varētu būt tās globālās popularitātes cēlonis? Tas nevar notikt tikai tās garšas dēļ, vai ne?

Patiesi. Tamarind ir pazīstams ar vairākām terapeitiskajām īpašībām. Tas kalpo kā lielisks caurejas līdzeklis un karminatīvs līdzeklis. Tam ir arī spēcīgas pretiekaisuma un antiseptiskas īpašības.

Tamarind tradicionāli lieto vēdera sāpju, caurejas, dizentērijas, brūču sadzīšanas, iekaisuma un drudža ārstēšanai (1). Tiek uzskatīts, ka tas palīdz arī locītavu sāpju, kakla sāpju, astmas, pietūkušu locītavu, konjunktivīta un hemoroīdu ārstēšanā.

Nākamā sadaļa ir par tamarinda priekšrocībām. Pārbaudiet to!

7 Tamarind veselības ieguvumi

Tamarind ir labi pazīstams mājas līdzeklis aizcietējumu, diabēta, ādas veselības un mikrobu infekciju ārstēšanai. Ir arī pierādīts, ka tas palīdz zaudēt svaru un novērst sirds un asinsvadu slimības. Apstiprināsim šos uzskatus ar dažiem zinātniskiem pierādījumiem.

1. Var mazināt aknu traumas

Hronisks iekaisums jūsu ķermenī netieši ietekmē aknas. Pētījumā žurkām ar artrītu tika piešķirts tamarinda sēklu ekstrakts. Rezultāti parādīja aknu oksidatīvā stresa samazināšanos (2).

Tamarinda ekstraktā esošie aktīvie procianidīni novērš aknu brīvo radikāļu bojājumus. Tika atzīmēta arī iekaisuma marķieru, piemēram, glutationa, kopējo tiolu, glutationa peroksidāzes un reduktāzes, līmeņa samazināšanās (2), (3).

Tamarindā atrodamās minerālvielas, piemēram, varš, niķelis, mangāns, selēns un dzelzs, ir iesaistītas ķermeņa aizsardzības uzlabošanā pret oksidatīvo stresu. Selēns kopā ar E vitamīnu pasargā lipīdu saturu aknu šūnās no brīvo radikāļu uzbrukuma (3).

2. Var palīdzēt salapot un atvieglot ādu

Tamarinda augļu mīkstums kopš seniem laikiem tiek izmantots kā dabīgs ādas skrubis. Tas veicina gludāku un gaišāku ādu, jo tajā ir alfa-hidroksilskābes (AHA). Tamarinda mīkstumā esošie AHA satur vīnskābi (8–23,8%), pienskābi (2%), citronskābi un ābolskābi. Šīs AHA kopā ar pektīnu un apgriezto cukuru mitrina un mitrina ādu (4).

Tiek teikts, ka tamarinda mīkstumam piemīt ādas gaišuma īpašības. Tika veikts pētījums ar 11 brīvprātīgajiem vīriešiem, lai izpētītu tamarinda sēklu ekstrakta ietekmi uz ādas toni. Sēklu ekstrakts tika uzklāts / masēts divas reizes dienā uz viņu vaigiem 12 nedēļas (4), (5).

Lietojot testa produktu, ādas melanīna un sebuma saturs bija relatīvi samazinājies. To varētu attiecināt uz antioksidantu polifenolu klātbūtni tamarindā. Šie savienojumi novērš brīvos radikāļus jūsu ķermenī un tādējādi netieši samazina melanīna saturu jūsu ādā (5).

3. May Aid svara regulēšana

Aptaukošanās ir saistīta ar sirds, aknām, nierēm un vairākiem vielmaiņas traucējumiem. Pētnieki žurku pētījumos ir pētījuši tamarinda ietekmi uz svara kontroli un aptaukošanos. Tika konstatēts, ka Tamarind celuloze samazina sliktā holesterīna līmeni (ZBL) un palielina labā holesterīna (ABL) saturu plazmā (6).

Šis pretaptaukošanās efekts tika novērots, kad žurkas ar diētu ar augstu tauku saturu 10 nedēļas iekšķīgi saņēma 5, 25 vai 50 mg / kg tamarinda mīkstuma ekstrakta. Šis pētījums arī izraisīja ķermeņa masas samazināšanos šīm žurkām (6).

Turklāt šis ekstrakts samazināja taukskābju sintāzes (FAS) aktivitāti. FAS ir ferments, kas veicina tauku audu veidošanos jūsu ķermenī. Tas arī novērš lipīdu oksidēšanu ar brīvajiem radikāļiem. Žurku pētījums parādīja arī šī ekstrakta antioksidanta īpašības (6).

Ekstrakts varētu izraisīt labvēlīgu ietekmi uz aptaukošanās izraisītām žurkām. Nepieciešami turpmāki pētījumi, lai saprastu, kādi citi augu savienojumi veicina šo labumu.

4. Var mazināt sāpes vēderā un aizcietējumus

Tamarinds tradicionāli tiek izmantots kā caurejas līdzeklis, jo tajā ir liels daudzums ābolskābes un vīnskābes. Tamarind satur arī kālija bitartrātu, kas kopā ar citām aktīvajām sastāvdaļām atvieglo aizcietējumus (7).

Aizcietējums un caureja bieži izraisa sāpes vēderā. Tamarinda mizas un sakņu ekstrakti ir izrādījušies efektīvi, lai izārstētu sāpes vēderā. Nigērijā tiek izmērcēts tamarinds, lai tiktu galā ar aizcietējumiem (7).

Rasam ir Dienvidindijas preparāts, kas izgatavots no garšvielām, tamarinda, ķimenēm, melnajiem pipariem un sinepēm. To lieto kopā ar rīsiem, lai veicinātu gremošanu (8).

5. Var kontrolēt hipertensiju un veicināt sirds veselību

The dried pulp of tamarind fruits was found to have anti-hypertensive effects. Tamarind pulp has been found to reduce diastolic blood pressure at a dose of 15 mg/kg body weight (9).

Animal studies have demonstrated the anti-atherosclerotic effect of this fruit. Thus, tamarind extract has a high potential to lower the risk of atherosclerosis (clogging of arteries) in humans as well (10).

The fruit extract was able to heal atherosclerotic lesions in hamsters. Moreover, active tamarind molecules possess anti-inflammatory effects. They can tone down the severity of atherosclerosis and several cardiovascular diseases (10).

6. May Help Manage Diabetes and Hyperglycemia

Tamarind brought down the blood sugar levels in diabetic rats. This fruit could neutralize hyperglycemia even in rats that had severe diabetes (10), (11).

One of the major causes of diabetes is inflammation of pancreatic cells, especially those cells that produce insulin (beta cells). Since tamarind can inhibit the production of pro-inflammatory chemicals like TNF alpha, it can protect the pancreas from inflammation-induced damage (11), (12).

The seeds of this fruit can boost the neogenesis (production of new cells) of pancreatic beta cells. This may restore the ability to produce required amounts of insulin in patients with diabetes (10), (12).

7. Can Help Prevent Malaria And Microbial Diseases

Tamarind has been used as a febrifuge (fever control medicine) in traditional medicine. African tribes in Ghana use the leaves of tamarind to treat malaria (10).

This fruit also has a broad-spectrum of antimicrobial properties (10).

Extracts of tamarind have shown significant inhibitory effect against Burkholderia pseudomallei , Klebsiella pneumoniae,Salmonella paratyphi , Bacillus subtilis , Salmonella typhi , and Staphylococcus aureus (10).

Various parts of this plant have been used to cure malaria. Similar fevers caused due to bacterial infections can also be managed with tamarind extracts. Its anti-inflammatory and antioxidant properties could play a critical role in such cases.

Did You Know?

Tamarind has proven anti-venom properties. It is widely used as a remedy against snake bites in India.

Its extract prevents edema, hemorrhage, and rapid blood clotting in victims.

Moreover, tamarind seeds can inhibit several enzymes that are involved in venom response in your body (10).

In India and Africa, tamarind is used as an aphrodisiac. Rat studies demonstrated the effect of this fruit extract on sexual drive and arousal. Male rats showed an increase in sperm count and motility.

Tamarind extract has low toxicity and is safe up to an oral dose of 2000 mg/kg (13).

Tamarind is a household name. This sour-sweet fruit is a staple in several cuisines. Its integral place in the kitchen is because of its excellent nutritional value. Check out the next section to find out more.

Nutritional Value of Tamarind

The values in the brackets include the daily value of the particular nutrient the serving of the ingredient meets .

NUTRITIONAL VALUE PER 1 CUP, PULP 120 g
Nutrients	Units	Quantity
Water	g	37.68
Energy	kcal	287
Energy	kJ	1200
Protein	g	3.36
Total lipid (fat)	g	0.72
Ash	g	3.24
Carbohydrate, by difference	g	75.00
Fiber, total dietary	g	6.1
Sugars, total	g	46.56
Minerals
Calcium, Ca	mg	89
Iron, Fe	mg	3.36
Magnesium, Mg	mg	110
Phosphorus, P	mg	136
Potassium, K	mg	754
Sodium, Na	mg	34
Zinc, Zn	mg	0.12
Copper, Cu	mg	0.103
Selenium, Se	mg	1.6
Vitamins
Vitamin C, total ascorbic acid	mg	4.2
Thiamin	mg	0.514
Riboflavin	mg	0.182
Niacin	mg	2.326
Pantothenic acid	mg	0.172
Vitamin (B6)	mg	0.079
Folate, total	mg	17
Folate, food	mg	17
Folate, DFE	µg	17
Choline, total	mg	10.3
Vitamin A, RAE	µg	2
Carotene, beta	µg	22
Vitamin A, IU	IU	36
Vitamin E (alpha-tocopherol)	mg	0.12
Vitamin K (phylloquinone)	µg	3.4

(Source: United States Department of Agriculture)

Tamarind contains a variety of biologically active phytochemical compounds. Predominantly, it contains catechin, epicatechin, proanthocyanidins, apigenin, luteolin, naringenin, taxifolin, eriodictyol, and other phenolic polymers (14).

Tamarind leaf pulp contains pipecolic acid, nicotinic acid, 1-malic acid, geraniol, limonene, pipecolic acid, lupanone, lupeol, orientin, isoorientin, vitexin, isovitexin, cinnamates, serine, pectin, tannins, and glycosides (7).

Tamarind fruits commonly contain tannins, succinic acid, citric acid, tartaric acid, and pectin. Its seeds contain campesterol, beta-amyrin, beta-sitosterol, oleic acid, palmitic acid, linoleic acid, and eicosanoic acid. Cellulose, albuminoid amyloids, and phytohemagglutinin were also found in traces (7).

The phytochemicals and nutrients of tamarind act in synergy to produce its miraculous benefits.

Aren’t you excited to use tamarind in your cooking? Here are a few tips on how to use and store tamarind.

How To Use And Store Tamarind

There are various ways you can use tamarind in your cooking.

One of the simplest ways to extract the pulp of this fruit is by soaking it.

• Soak a small piece of tamarind in warm water.
• Leave it in the water for about 10 minutes until it softens. Squeeze and squish the tamarind piece with your fingers.
• Strain the juice and discard the pulp.

The next method takes a bit longer. You will need to soak, refrigerate, and extract the pulp.

• Place a handful of semi-dried tamarind pieces in a glass container that has a lid.
• Pour enough drinking water to immerse the pieces.
• Close the lid and place the container in the refrigerator.
• Leave it overnight. By the next morning, the chunks of tamarind will soften and be ready to use.
• Squeeze sufficient pulp and store the rest of the soft tamarind.
• Cover the container once you are done. Let the rest remain in the refrigerator until it lasts.

Now comes the elaborate and (a little) messier way of extracting the pulp. In this method, you soak, squeeze, and boil the tamarind.

• Add 5-6 ounces of tamarind pieces and 2 cups of water to a microwave-safe bowl.
• Heat it in the microwave for about a minute until the pieces soften.
• Let the contents cool down completely.
• Once cooled, squish out the pulp from the soaked tamarind pieces using your fingers.
• Add small amounts of water and keep squeezing the pulp until the yield ceases.
• You will have a slurry of tamarind pulp in water.
• Run the slurry through a mesh/sieve/strainer to collect the juice in a colander.
• Add more water to the remaining pulp in the sieve and squeeze it to extract the last traces of tamarind juice.
• You should only be left with the fiber and seeds from the fruit when you are done.
• Discard the solid waste and transfer the juice to a saucepan.
• Boil the contents for 1-2 minutes.
• Reduce the heat to a simmer for 5 minutes. The juice should thicken to a soupy-syrupy consistency by now.
• Remove from heat and let it cool completely.
• Pour the fresh tamarind syrup into a clean, sterile jar.
• Refrigerate until the next use.
• Use a clean, dry spoon to take out the tamarind syrup.
• Refrigerate the rest. Don’t leave the spoon/ladle in the bottle.

This way, tamarind extract can last up to three months. If you use tamarind in your cooking every day, the above method is probably the best. It saves you time and effort without compromising on the taste.

You can try the method you prefer and enjoy the benefits of tamarind. Including tamarind in your food can fulfill the recommended daily requirement of several minerals like iron, zinc, magnesium, and calcium.

Tamarind also has medicinal uses. It could be used in the form of a beverage to treat constipation or fever. Its bark and leaves may also be used to promote wound healing. However, more research is warranted in this regard.

Different Forms Of Tamarind

There are two major forms of tamarind. The most common form is the one that tastes sour. The other form is sweet tamarind that is usually grown in Thailand.

Tamarind can be consumed fresh, both in its ripe or unripe forms. It also can be processed into different products. Tamarind juice has similar benefits, as discussed in this post.

Though tamarind is medicinally very relevant, excess intake can cause problems. In the following section, we will look at the possible side effects of tamarind.

Does Tamarind Have Any Side Effects Or Risks?

The World Health Organization (WHO) considers tamarind fruit to be safe and non-toxic. Rat studies have shown no mortality/toxicity even after the administration of 5000 mg/kg and 3000 mg/kg doses of its extract (15).

However, your kidneys may be affected by mineral overload. It would be better to consult a nutritionist/healthcare provider to decide on the upper limit of tamarind intake for you (15).

There is insufficient data to understand the safety of consuming tamarind for pregnant and nursing women.

Also, if you are on anti hypertensive or anti-diabetic drug medication, it is better to consume only small amounts of this fruit extract. Some may advise you against its usage. However, none of these claims have been proven.

Conclusion

Tamarind is the central ingredient of Indian and several indigenous Asian dishes. Traditional medicine considers this fruit and its parts a remedy for a host of conditions.

Its leaves, fruit, seeds, bark, stems, branches, and flowers (almost every part) have high therapeutic value. The anthocyanins, proanthocyanidins, catechins, tannins, polyphenolic acids, minerals, vitamins, sugars, and other phytonutrients make tamarind an ingredient you cannot miss.

Expert’s Answers for Readers Questions

Is it good to eat tamarind every day?

Yes. Tamarind is rich in nutrients, and including it in your everyday diet can improve your health in the long run.

Is tamarind good for sleep?

Some believe that the high magnesium content in tamarind may help promote sleep. The mineral is believed to relax nerves. However, there is lack of scientific evidence to back this up.

Does tamarind help treat kidney stones?

There is no research that links tamarind to treating kidney stones. Excess intake of tamarind may, in fact, overload your kidneys with the minerals.

Is tamarind good for migraine?

There is no scientific backing to prove that tamarind can help migraines.

15 sources

Stylecraze ir stingras vadlīnijas par ieguvi, un tā paļaujas uz recenzētiem pētījumiem, akadēmiskām pētniecības iestādēm un ārstu asociācijām. Mēs izvairāmies no terciārās atsauces. Lasot mūsu redakcijas politiku, varat uzzināt vairāk par to, kā mēs nodrošinām, ka mūsu saturs ir precīzs un aktuāls.

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