Posts Tagged ‘fiber’

What is Buah DABAI?


What is Buah DABAI?

Dabai is one of many exotic fruits in Sarawak or commonly known as ‘Black Olive’ (Or Kana in Hokkien). Then again, it is not an olive.


So what is it anyway?

The Buah Dabai scientific name is Canarium, consists of 75 types of species from tropical and subtropical areas. Surprisingly, the Canarium family tree is under the Burseraceae, which is a native to the tropical Africa, southern Asia, and Australia, as well as places like Nigeria-east to Madagascar, India, Southern China, Indonesia and the Philippines.

The fruit itself is so large and grows on thick green trees up to 40-50 meters height, with alternate, pinnate leaves.

Its furry leaves are thin and twigs covered with golden brown.

How do I prepare?

Buah Dabai is another well-known dish among Malaysians. Its preparation will take a minute or two.

Step one, all what you need is to fill it up with water. Not too much hot water of course. The level of water must be slightly less than the amount of Dabai inside it. Cover the container lid so that heat will be trap inside.

Then you just have to fill it up with black soy sauce. At the same time, you can choose to make it salty or sweet. Just add salt for salty and sugar to make it sweet.

The final step is to wait. After two minutes have passed, you may open it. The smell of Dabai aroma is so strong that you will find it hard to resist. Then again, the very fragrant of Dabai depends on your preparation, either sweet or salty.

If you are creative enough, you might want to try different style. Another method of preparing it is by cooking it with our very well-known elegant yet simplest traditional dish. That is the Nasi Goreng (Fried Rice).

Malaysia is very well-known for the Traditional Nasi-Goreng. Be it Chinese style, Malay Style, Indian Style, Tribal Style and even the Free Style! The dish is so simple and flexible that it has no specific methods of preparing it.

All what you need to do is, while cooking your fried rice, as usual, boil your Dabai first and peel off its outer layer. Then dunk everything inside your fried rice but not the seed. Now, your fried rice is known as Nasi Goreng Dabai.

The seed itself however, is eatable. You will have to cut it into half and dig out the flesh inside it using tooth pick. The Dabai inner seed flesh contains lots of calcium which is good for health!

Where to buy?

Dabai, just like the Durian, is a not your typical seasonal fruit. You will only get it once a year.

The price of Dabai ranges differently in kilograms and depends on the seller.

Normally, the best quality Dabai comes from places in Sarawak such as Sibu, Betong, Kanowit, Sarikei, Oya and Kapit. The freshness of Dabai depends on the how the packaging is done. If you are a far traveller, and you want to try out the Dabai by bringing it back home, you need to pack it properly and make sure that it is not exposed to heat. If you do, the Dabai will eventually cook.

It is a very sensitive fruit even with very little heat exposure, the fruits will be cook! So do pack and wrap it well.

Why is there a yellow and red flesh Dabai?

There is no need to fret on the colour. If it is yellow, the flesh is usually thicker than the red ones


Ka Lang(Olive 橄榄), Buah Dabai

This fruit(or vegetable?) is very common in Sibu or the Sarawak and if you go to central market, you will definitely find stalls selling it. We call it Ka Lang(In Foochow), in Malay it is known as Buah Dabai(Video), if I translate from Foochow to Chinese,it is  橄榄 and again if I translate to English, it is Olive. This is definitely not the one that make the olive oil that you can buy in the market. The taste is totally different from normal Olive and Sarawak Olive. It can be found along the riverbanks in Sibu, Kapit and Sarikei divisions.

Research by ARC, Semongok have shown that dabai fruit is nutritious with high values of energy (339kcal), protein (3.8%), fat (26.2%), fiber, and minerals such as potassium (810mg), calcium (200mg), magnesium (106mg) and vitamin E (257ppm) as compared to other underutilized fruit. Current studies by UPM, Serdang have revealed that the main fatty acid composition of dabai – palmitic acid (37-39%), Oleic acid (38-42%) and Linoleic acid (15-18%) is very similar to that of palm oil. Furthermore, these studies also revealed that fruit possesses high antioxidant properties with the skin exhibiting the greatest concentration. The high antioxidant capacity of dabai fruit is due to its polyphenol components. The phenolic compounds in it include anthocyanins, flavonoids and phenolic acids. Dabai fruit contained 2.05-2.49mg anthocyanin/g dried weight as compared to grape of 0.75-0.80mg. Dabai may be a promising source of natural antioxidant phenolics for nutraceutical and functional food industry.



Health Benefits of Corn

Health Benefits of Corn

Corn is a body building food. Corn is a rich source of many essential nutrients and fiber. A meal rich in corn can go a long way in protecting against many diseases and ailments.

Health Benefits of Corn:-

  • Corn is a rich source of calories and forms a part of the staple diet among many populations. The calorific content of corn is 342 calories per 100grams, among the highest in cereals.
  • Corn starch is used in the manufacture of many cosmetics and may also be applied topically to soothe skin rashes and irritations. Corn products can be used to replace carcinogenic petroleum products which form major components of cosmetic preparations.
  • Owing to the presence of thiamin, corns have been said to help in the metabolism of carbohydrates.
  • The insoluble fiber in corn makes it good for those suffering from common digestive ailments, like constipation and hemorrhoids.
  • Those suffering from anemia have shown positive effects after consuming corns.
  • Corn is a straight resource of folic acid, vitamin B1, B5, C, E, magnesium and phosphorus. It is measured to be short in protein, due to the least content of the tryptophan and amino acids lysine.  On the opposing, it is an excellent source of fiber, complex carbohydrate, and beneficial essential fatty acids.
  • Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one’s risk of developing lung cancer.
  • Corn oil is a rich source of linoleic acid, one of two essential acids necessary for good skin. Corn starch may also be applied topically to soothe skin rashes and irritations.

Cereal Benefits

Why are whole grains so good? They contain vitamins, minerals, antioxidants and hundreds of other phytonutrients.44 They also contain fiber. Each individual nutrient offers important benefits, but together they perform in even more powerful ways than they do individually.44-45

For these reasons and more, the 2005 Dietary Guidelines for Americans advises: “Consuming at least 3 or more ounce-equivalents of whole grains per day can reduce the risk of several chronic diseases and may help with weight maintenance. Thus, daily intake of at least 3 ounce-equivalents of whole grains per day is recommended by substituting whole grains for refined grains.” 46

Extensive research has been done on the health benefits of whole grain. The science shows that eating whole grains as part of a healthy diet may help:
The vast majority
of whole grains –
about 57 percent –
are consumed
at breakfast.43 Protect heart health
Studies show whole grains may reduce the risk of coronary heart disease.26

Manage weight
People who eat more whole grains have healthier body weights and are more successful at maintaining their ideal weight over time.27-29

Reduce cancer risk
Studies suggest that whole grains may be especially effective in reducing the risk of cancers of the stomach and colon.30-33

Reduce diabetes risk
Whole grains may help manage healthy blood glucose and insulin levels.34-42

Acai is beauty food.

Açai is called a superfood because it is one of the most nutritious foods in the world. The berry naturally contains huge amounts of antioxidants, vitamins B1, B2, B3, vitamin E, vitamin C, phosphorus, calcium, potassium, fiber and proteins, as well as good fatty acids. Açaí is loaded with these antioxidants, even much more than pomegranates, blueberries, green tea or red wine. In addition, Açaí has the same types of proteins as eggs. It has 8 of the 9 essential amino acids, the building blocks essential for strength and endurance.

Antioxidants benefit us by seeking and destroying the free radicals that cause disease in the body. These free radicals cause your cells to “rust” from oxygen. It’s the same process that makes a sliced apple turn brown so quickly. In humans, free radicals can lead to premature aging, cancer, heart disease and possibly even Alzheimer’s.

As the best antioxidant food, Açaí imparts important health benefits, such as reduced risk or prevention of
chronic inflammation
heart and vascular disease
Alzheimer’s disease and other types of neurodegeneration
high blood cholesterol
bacterial infections
urinary tract infections
age-related vision deterioration and
premature aging.

In addition to these benefits, a study at the University of Florida in 2006 confirmed that açaí berries contain antioxidants that destroyed cultured human cancer cells. Açaí has also been used topically for its astringent and antibacterial properties. It is the essential beauty food.

Top Secret Nutrition Tips For Losing Body Fat

A couple of other most important aspects of nutrition to help you get lean for life…

1. Get enough quality protein in the daily diet – not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satisfaction to your hunger longer. It’s also a building block for maintaining and building lean muscle. Remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.

2. Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Avoid refined sugars and refined grains because it’s one of the main reasons so many people struggle with body fat. Most of my carbs are from veggies and fruits, but included in that would be sprouted grains. I recommend looking for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs. Fiber helps you fill up and also slows down the glycemic response of the foods you eat, a key trigger for getting super lean.

3. Don’t be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. On that note, saturated fats from tropical oils are VERY misunderstood, even by many nutritionists and other health professionals. Yes they are composed highly of saturated fats, but are actually beneficial (but that’s way beyond the scope of this article).

4. Avoid the two worst things in our food supply at ALL COSTS: *artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods *high fructose corn syrup, which is in almost all sweetened products on the market Again, if you avoid processed foods, it becomes easy to avoid these two worst offenders in our food supply. Once you get a handle on these 4 main points above in your nutrition plan, the rest starts to take care of itself while you take control over your appetite, blood sugar levels, hormone levels, etc. It all falls into place, and you eventually gain total control over how lean you want to get.

by Robert D Franklin