Zaitun yana daya daga cikin abinci mafi inganci. Kamar yawancin 'ya'yan itatuwa, zaituni suna zuwa da yawa iri-iri.
Yana iya zama m amma zaitun An rarraba shi azaman 'ya'yan itace. Wannan shi ne saboda yana da tsakiya a tsakiya, kamar plums da cherries. 'ya'yan itatuwa na dutse yana cikin rukuni.
zaitun jaki wanda aka sani da Kalamata zaitunyana daya daga cikin nau'in zaitun mafi ban sha'awa kuma ya ƙunshi polyphenols masu ƙarfi waɗanda ke da kariya daga cututtuka.
Menene Zaitun Jaki?
Kalamata zaitun (Olea europaea) ya fito ne daga Kalamata, wani ƙaramin gari a cikin Peloponnese a kudancin Girka.
Jama'ar gari suna cinyewa tsawon dubban shekaru, 'ya'yan itacen 'ya'yan itace ne masu girman ceri da ke tsiro akan kananan bishiyoyin calamon.
Ko da yake an san shi da “zaitun baƙar fata na Girka”, launin shuɗi ne mai duhu. Yana da ɗanɗano daban-daban daga sauran zaitun.
Idan aka kwatanta da zaitun kore da baƙar fata, sun fi girma a girma, suna da girma da girma.
mai Duk da yake ana iya amfani dashi don samar da zaitun, yawanci ana cinye shi azaman zaitun tebur. Kamar yawancin zaitun, yana da ɗaci a zahiri don haka yawanci ana sarrafa shi kafin a ci.
Tare da aikin warkarwa irin na Girkanci, ana sanya zaitun kai tsaye a cikin brine, inda aka haɗe su da yisti don cire mahaɗansu masu ɗaci, don haka inganta dandano.
Wannan zaitun purple yana daya daga cikin mafi kyawun zaitun idan ana maganar fa'idar lafiya, domin yana dauke da sinadarai masu inganci wadanda ke kula da lafiya.
Darajar Gina Jiki na Kalamata Zaitun
Ba kamar yawancin 'ya'yan itatuwa ba, kalamata zaitunYana da mai yawa kuma yana da ƙarancin carbohydrates. 5 zaitun kalamata (gram 38) abun ciki na gina jiki shine kamar haka:
Calories: 88
Carbohydrates: 5 grams
Fiber: 3 grams
Protein: gram 5
Fat: 6 grams
Sodium: 53% na ƙimar yau da kullun (DV)
Kalamata zaitun abinci ne mai kitse kuma yawancinsa oleic acidya fito daga Wannan fili yana daya daga cikin mafi yawan bincike kuma yana ba da raguwa a cikin hadarin cututtukan zuciya.
Nazarin ya nuna yana da tasirin anti-mai kumburi kuma yana inganta aikin jijiyoyin jini.
Kalamata Vitamins da Minerals na Zaitun
Waɗannan ƙananan zaitun shuɗi suna da ƙimar sinadirai masu yawa. Bitamin da ma'adanai da ke dauke da su sune kamar haka;
alli
Mafi yawan ma'adinai a jikin mutum calciumYana da matukar muhimmanci ga lafiyayyen kasusuwa, gumi da hakora. Wajibi ne don dacewa da aiki na jijiyoyi da tsokoki, ciki har da zuciya.
jan karfe
Kalamata zaitun mai mahimmanci Copper shine tushen. A cikin jikin mutum, ana samun jan ƙarfe a cikin gabbai da tsokoki kuma yana taka rawa wajen samar da makamashi.Rashin isasshen amfani da tagulla na iya haifar da babbar illa ga jiki.
Iron shine ma'adinai mai mahimmanci kuma wajibi ne don samar da haemoglobin. Haemoglobin yana taka muhimmiyar rawa wajen isar da iskar oxygen daga huhu zuwa kyallen takarda.
sodium
Tunda ana ajiye shi a cikin ruwan gishiri. kalamata zaitun ya ƙunshi babban adadin sodium. Sodium sinadari ne mai mahimmanci ga lafiya. Duk da haka, bai kamata ku ci abinci ba.
Shan yawa ko kadan na iya haifar da matsala. Ana tunanin cewa musamman wuce kima ko rashin isasshen sodium na iya ƙara haɗarin cututtukan zuciya.
bitamin A
bitamin AYana da mahimmanci ga lafiyar ido, lafiyar fata da tsarin rigakafi mai kyau. Tushen dabba irin su qwai da hanta suna ba da mafi kyawun bitamin A.
Duk da haka, nau'in shuka (pro-vitamin A carotenoids) shima yana da fa'ida, kodayake yana da ƙarancin sha.
Vitamin E
Man da ake shukawa irin su gyada da avocado sune mahimman tushen bitamin E da kalamata zaitun yana daya daga cikinsu.
Vitamin E Yana da bitamin mai-mai narkewa tare da kaddarorin antioxidant. Yana taimakawa hana lalacewa mai lalacewa wanda ke sa jiki ya tsufa kuma zai iya haifar da cututtuka na yau da kullum.
Tare da bitamin A, D, da K, bitamin E kuma yana da mai-mai narkewa kuma kalamata zaitun Yana da yawa a cikin fatty acids.
Zaitun Kalamata sun ƙunshi polyphenols masu ƙarfi
Kalamata zaitunƊaya daga cikin mafi kyawun amfaninsa shine antioxidant wanda ya ƙunshi. Ana gudanar da bincike mai yawa akan wadannan sinadarai masu kare lafiya kuma an bayyana cewa suna da fa'ida mai ban sha'awa.
Gallic acid
Gallic acid wani nau'i ne na phenolic acid tare da kaddarorin antioxidative mai ƙarfi. Bincike ya nuna cewa ban da kariya ga sel, galic acid yana inganta haɓakar insulin kuma yana da kaddarorin antiviral.
Bugu da kari, akwai nazarin dabbobi da ke nuna cewa galic acid yana rage lalacewar jijiyoyi saboda cutar kuma yana da tasiri wajen magance cutar Alzheimer.
Hydroxytyrosol
Kalamata zaitunwani muhimmin tushe ne na hydroxytyrosol, daya daga cikin mafi karfi polyphenols a duniya. Hydroxytirazole yana da sakamako masu amfani da dama, kamar inganta aikin jijiyoyin jini da kuma kare LDL cholesterol daga iskar shaka.
oleocanthal
Oleocanthal yana nuna kaddarorin anti-cancer. Har ila yau, nazarin ɗan adam ya nuna cewa yana samar da raguwa a cikin damuwa na oxidative.
Oleanolic acid
Ana samun wannan sinadarin phytochemical a kowane irin zaituni da inabi. Yawancin karatu sun nuna cewa yana da maganin kumburi, antimicrobial da anti-tumor.
oleuropein
Oleuropein, wanda aka fi sani da polyphenol a cikin zaituni, yana da alhakin ɗanɗano mai ɗaci na 'ya'yan itace. Filin yana da aiki mai ƙarfi na antioxidant kuma yana nuna duk abubuwan da ke cikin cututtukan zuciya da neuroprotective a cikin karatun ɗan adam.
tyrosol
Kalamata zaitunWani antioxidant mai ƙarfi da aka samu a ciki Duk da cewa ana samun wannan polyphenol a cikin abinci da abubuwan sha iri-iri kamar inabi da koren shayi, zaituni tushe ne mai mahimmanci. Kalamata zaitun, yana da mafi girma maida hankali idan aka kwatanta da sauran iri.
Ɗaya daga cikin mahimman fa'idodin tyrosol shine cewa yana taimakawa wajen kawar da iskar shaka na LDL cholesterol kuma yana taimakawa wajen rage haɗarin zuciya da jijiyoyin jini.
Menene Amfanin Zaitun Kalamata?
Yana da antioxidants waɗanda ke ba da fa'idodi da yawa
Kalamata zaitunya ƙunshi nau'o'in antioxidants iri-iri, waɗanda sune kwayoyin da ke yaƙar free radicals a cikin jiki kuma suna rage haɗarin wasu cututtuka na yau da kullum. Daga cikin su, rukunin tsire-tsire masu tsire-tsire da ake kira polyphenols sun fito waje.
Manyan nau'ikan polyphenols guda biyu da ake samu a cikin zaitun sune oleuropein da hydroxytyrosol.
Oleuropein yana da kusan kashi 80% na jimlar phenolic abun ciki na ɗanyen zaitun - wannan shine fili da ke da alhakin ɗanɗanonsu mai ɗaci.
Dukansu oleuropein da hydroxytyrosol suna da kaddarorin antioxidant masu ƙarfi da kayan kariya waɗanda ke ba da kariya daga cututtukan zuciya kuma suna iya hana lalacewar DNA da ke da alaƙa da kansa.
Yana da amfani ga lafiyar zuciya
Kalamata zaitunsuna da wadata a cikin MUFA (wato oleic acid), wanda aka danganta da ƙananan haɗarin cututtukan zuciya.
Bincike ya nuna cewa oleic acid na iya rage kumburi da ke hade da kiba. Hakanan yana iya rage atherosclerosis, wato, tarin plaque a cikin tasoshin.
Bugu da ƙari, oleic acid yana da saurin iskar oxygen, ma'ana yana da wuya a adana shi azaman mai kuma yana ƙone don kuzari a cikin jiki.
Koyaya, bincike ya nuna cewa abun ciki na antioxidant na zaitun na iya samun tasiri mai ƙarfi akan lafiyar zuciya fiye da MUFAs.
Misali, binciken ya nuna cewa oleuropein da hydroxytyrosol suna ba da tasirin cholesterol da rage karfin jini.
Har ila yau, suna hana LDL (mara kyau) cholesterol oxidation, wani tsari da ke hade da gina jiki.
Yana da kaddarorin yaƙar kansa
Kalamata zaitunOleic acid da antioxidants da ke cikinsa suna ba da kariya daga wasu nau'ikan ciwon daji.
Binciken gwajin-tube ya nuna cewa oleic acid na iya rage bayyanar da kwayar halittar mutum ta epidermal girma factor receptor 2 (HER2), wanda zai iya canza kwayar halitta mai lafiya zuwa kwayar cutar tumo. Saboda haka, zai iya hana ci gaban ciwon daji.
Hakazalika, oleuropein da hydroxytyrosol sun nuna ayyukan antitumor wanda ke hana ci gaba da yaduwar kwayoyin cutar kansa da kuma inganta mutuwarsu.
Nazarin dabba ya lura cewa duka waɗannan antioxidants na iya yin rigakafin rigakafi akan fata, nono, hanji, da kansar huhu, a tsakanin sauran nau'ikan ciwon daji.
Yana kare ƙwayoyin jijiya daga lalacewa
Yawancin cututtukan neurodegenerative waɗanda ke haifar da tabarbarewar ƙwayoyin kwakwalwa, irin su Parkinson's da cutar Alzheimer, suna haifar da lahani na radicals kyauta.
Antioxidant-arziƙi, wanda aka ba da cewa yana yaƙi da radicals kyauta don kawar da illar cutarwar antioxidants kalamata zaitunzai iya taimakawa kariya daga waɗannan sharuɗɗan.
Gwajin-tube da nazarin dabba sun gano cewa polyphenol oleuropein wani muhimmin neuroprotector ne kamar yadda zai iya kare kariya daga asarar ƙwayoyin kwakwalwa da ke hade da cutar Parkinson da ƙananan ƙwayar amylose plaque da ke hade da cutar Alzheimer.
Kalamata zaitunAbubuwan da ke cikin phytochemicals suna taimakawa hana tarin kitse a jiki. Kalamata zaitunYana hana peroxidation na LDL cholesterol (mummunan cholesterol) tare da ayyukan antioxidant. Hakanan yana taimakawa kiyaye mafi kyawun matakan HDL (mai kyau cholesterol) a cikin jiki.
Kalamata zaitunyana ba da enzymes antioxidant zuwa adipose kyallen takarda kuma yana hana lalacewar oxidative ko kumburi. Lokacin da aka sarrafa nama na adipose da rugujewar lipid, ana hana samun nauyin da ba dole ba.
Yana inganta lafiyar narkewa
Kalamata zaitunYin amfani da na yau da kullum da kuma a cikin allurai yana da matukar amfani ga ciki kuma yana taka muhimmiyar rawa wajen inganta lafiyar narkewa.
Kalamata zaituniWannan fa'idar ta samo asali ne saboda abubuwan da ke cikin fiber na abinci. Wadannan zaruruwa suna aiki azaman laxative na halitta, wanda ke inganta motsin hanji kuma yana tabbatar da cewa stool yana fitar da kyau daga tsarin.
Wannan ba wai kawai yana kawar da maƙarƙashiya ba, har ma yana ba da taimako ga wasu al'amurran da suka shafi gastrointestinal kamar ciwon ciki, ciwon hanji mai zafi, gas, kumburi.
Yana ba da ma'adanai masu ƙarfafa ƙasusuwa
Kalamata zaitunWani fa'ida kuma ita ce karfinta na karfafa kashi da hakora. Hakan ya faru ne saboda kasancewar mahimman ma'adanai masu ƙarfafa ƙashi irin su calcium da phosphorus.
Calcium yana taka muhimmiyar rawa wajen ƙarfafa ƙasusuwa kuma yana rage haɗarin osteoporosis.
Ba wai kawai calcium ba, har ma da phosphorus yana taka muhimmiyar rawa wajen kiyaye ƙarfin kashi yayin da yake aiki da calcium don ci gaban kashi.
Kusan kashi 50 cikin 80 na kasusuwan mu na da sinadarin phosphorus ne, kuma kusan kashi XNUMX cikin XNUMX na sinadarin phosphorus da ke jikin mu ana samun shi ne a cikin kashi da hakora.
Menene illar Zaitun Kalamata?
Kalamata zaitun Ana gudanar da aikin warkewa don inganta dandano. Wannan yana nufin jiƙa shi a cikin brine, wanda ke ƙara yawan abun ciki na sodium. Yawan shan sodium yana da haɗari ga hawan jini.
Saboda wannan dalili, ya kamata ka fi son madadin tare da ƙarancin gishiri don kauce wa mummunan tasiri a jiki.
Yadda ake cin zaitun Kalamata?
Kalamata zaitun Ana iya cinye shi ta hanyoyi daban-daban. Na farko, kawai yana ɗanɗano mai girma da kansa kuma yana jin daɗin teburin karin kumallo.
Hakanan yana yin babban haɗin gwiwa tare da cuku da 'ya'yan itace azaman appetizer ko ana iya yanka shi kuma a ƙara shi zuwa pizza.
