Latin sunan zaitun "Olea europaea ne, itacen zaitunWaɗannan 'ya'yan itatuwa ƙanana ne waɗanda suke girma a baki ko kore kuma ana ci. 'Ya'yan itacen Bahar Rum mai daɗi zaitunAbinci ne ba makawa don karin kumallo. Ana kuma saka shi a cikin abinci irin su pizza da salads don ƙara dandano.
Mafi shaharar amfani da shi shine don hakar mai. An san yana da wadatar mai mai amfanizeytinyaäÿä ±Ita ce ginshiƙin abinci na Bahar Rum.
Ya ƙunshi bitamin E da sauran antioxidants masu ƙarfi. Bincike ya nuna cewa yana da amfani ga zuciya kuma yana ba da kariya daga osteoporosis da ciwon daji.
Haka kuma masana kimiyya sun ce yana da lafiya.Abincin Bahar RumAna amfani da waɗannan ƙananan 'ya'yan itatuwa don samar da man zaitun, wanda yana daya daga cikin abubuwan da ke cikin man zaitun.
Abinci ne da ba makawa ga teburin karin kumallo. nauyin zaitun Yana da game da 3-5 grams. Yana da launin kore idan bai yi ba kuma yana yin duhu idan ya girma. Wasu iri suna zama kore ko da sun girma.
a cikin labarin "menene zaitun", "kimanin kalori na zaitun", "amfani da bitamin zaitun", "menene amfanin zaitun", "lalacewar cin zaitun mai yawa" mai alaƙa "bayani game da zaitun" Za a ba.
Darajar zaitun mai gina jiki
Yawan adadin kuzari a cikin zaitun?
Abincin gram 100 yana ba da adadin kuzari 115-145, ko 10 kalori zaitun Ya ƙunshi adadin kuzari 59. 100 grams cikakke, gwangwani Menene zaitun ya ƙunshi?
Calories: 115
Ruwa: 80%
Protein: gram 0.8
Carbohydrates: 6.3 grams
Sugar: 0 gram
Fiber: 3,2 grams
Fat: 10.7 grams
Cikakken: 1.42 grams
Monounsaturated: 7.89 grams
Polyunsaturation: 0.91 grams
Idan ginshiƙi a ƙasa zaitun baki da koreAbubuwan da ke cikin sinadirai na 34 grams na Wannan kashi yayi daidai da ƙananan zaitun 10 zuwa matsakaici.
Baƙin zaitun
Ganyen zaitun
kalori
36
49
carbohydrate
2 gram
1 gram
Protein
kasa da gram 1
kasa da gram 1
Jimillar mai
3 gram
5 gram
Mai monounsaturated mai
2 gram
4 gram
Cikakken mai
2% na Ƙimar Kullum (DV)
3% na DV
Lif
3% na DV
4% na DV
sodium
11% na DV
23% na DV
Wane rukunin abinci ne zaitun yake?
"Shin zaituni sunadaran? Ko kuwa man ne?” Wani abin mamaki. 100 grams furotin abun ciki na zaituni 0.8 grams, yayin da adadin mai shine gram 10.7. Saboda haka, ana rarraba shi azaman mai.
Ya ƙunshi mai 11-15%, 74% wanda nau'in fatty acid ne.oleic acidBabbar mota.
Shi ne babban bangaren man zaitun. Oleic acid yana ba da fa'idodin kiwon lafiya da yawa, gami da rage haɗarin kumburi da cututtukan zuciya. Yana yaki da cutar daji.
Carbon zaitun da Fiber
Ya ƙunshi 4-6% carbohydrates, don haka yana da ƙananan 'ya'yan itace. Yawancin waɗannan carbohydrates sune fiber. Fiber shine kashi 52-86% na jimlar abun ciki na carbohydrate.
Vitamins da Ma'adanai a cikin Zaitun
Vitamin E
Abincin tsire-tsire masu yawan kitse sau da yawa suna ɗauke da adadi mai yawa na wannan antioxidant mai ƙarfi.
Demir
Baƙar fata iri-iri shine tushen ƙarfe mai kyau, wanda ke da mahimmanci ga ƙwayoyin jajayen jini don ɗaukar iskar oxygen.
jan karfe
Ya ƙunshi adadi mai kyau na jan karfe.
alli
Calcium, mafi yawan ma'adinai a jikinmu, yana da mahimmanci ga kashi, tsoka da aikin jijiya.
sodium
Saboda yawancin nau'ikan suna kunshe ne a cikin brine ko brine, suna dauke da adadi mai yawa na sodium.
Sauran Gandun Shuka
Yawancin mahadi na shuka suna da wadata musamman a cikin antioxidants, gami da:
oleuropein
Ita ce mafi yawan antioxidant a cikin sabo, iri iri marasa girma. Yana da fa'idodin kiwon lafiya da yawa.
Hydroxytyrosol
zaitun A lokacin girma, oleuropein yana rushewa zuwa hydroxytrosol. Hakanan yana da ƙarfi antioxidant.
tyrosol
Wannan antioxidant, wanda aka fi sani da man zaitun, ba shi da ƙarfi kamar hydroxytyrosol. Amma yana taimakawa hana cututtukan zuciya.
Oleanolic acid
Wannan antioxidant yana hana lalacewar hanta, yana daidaita kitsen jini kuma yana rage kumburi.
quercetin
Wannan sinadari yana rage hawan jini kuma yana inganta lafiyar zuciya.
Menene Amfanin Cin Zaitun?
Wannan 'ya'yan itace da ke zama tushen abinci na tekun Mediterrenean, yana da fa'idodi da yawa na kiwon lafiya, musamman wajen inganta lafiyar zuciya da rigakafin cutar kansa.
Yana da kaddarorin antioxidant
Antioxidants suna rage haɗarin cututtuka na yau da kullun kamar cututtukan zuciya da ciwon daji. zaitunYana da wadata a cikin antioxidants kuma yana da amfani ga yawancin matsalolin kiwon lafiya, daga rage haɓakar ƙwayoyin cuta masu kumburi.
Yana da amfani ga lafiyar zuciya
Yawan cholesterol da hawan jini sune abubuwan haɗari ga cututtukan zuciya. zaitunOleic acid, babban fatty acid a cikin itacen al'ul, yana da kyau don inganta lafiyar zuciya. Yana daidaita matakan cholesterol kuma yana kare LDL (mummunan) cholesterol daga oxidation.
Yana da amfani ga lafiyar kashi
Osteoporosis yana da alaƙa da raguwar ƙwayar kashi da ingancin kashi. Yana kara haɗarin karya kashi. Yawan osteoporosis a cikin kasashen Bahar Rum ya yi ƙasa da na sauran ƙasashen Turai, kuma wannan cin zaitun dauke da alaka.
Yana taimakawa hana ciwon daji
A yankin tekun Bahar Rum, inda cutar kansa da sauran cututtuka suka yi ƙasa da na sauran ƙasashen yammacin duniya zaitun ana cinyewa sosai. Don haka, ana tsammanin zai taimaka rage haɗarin cutar kansa.
Wannan ya faru ne saboda yawan sinadarin antioxidant da oleic acid. Nazarin tube na gwaji ya nuna cewa waɗannan mahadi suna rushe tsarin rayuwar ƙwayoyin cutar kansa a cikin ƙirjin, hanji, da ciki.
Yana yaki da kumburi
zaitunFat ɗin monounsaturated, tare da bitamin E da polyphenols, suna taimakawa wajen yaƙar kumburi da cututtuka masu alaƙa.
Har ila yau, ya ƙunshi wani muhimmin fili mai suna oleocanthal, wanda ke da abubuwan da ke hana kumburi.
Oleocanthal yana aiki ta hanyar hana samar da COX-1 da COX-2, enzymes da aka sani don haifar da kumburi.
Yana inganta lafiyar narkewa
zaitunSuna da yuwuwar probiotic, yana sanya su mahimmanci don kiyaye lafiyar narkewa. zaitun abinci ne mai haɗe-haɗe, ma’ana ƙwayoyin cuta masu amfani da hanji Lactobacillus yana da wadata a ciki
zaitunphenolic mahadi a cikin kwayoyin da aka sani don haifar da kumburin ciki H. pylori Hakanan zai iya dakatar da girma.
zaitunPhenols sukan kasance a cikin ciki na dogon lokaci, sau da yawa suna aiki azaman ƙwayoyin hanji da inganta lafiyar narkewa.
Yana inganta lafiyar kwakwalwa
Kwakwalwa an yi ta ne da fatty acids. zaitunMonounsaturated fatty acids taimaka wajen adana ƙwaƙwalwar ajiya har ma da inganta mayar da hankali.
cin zaitun An kuma gano shi don hana mutuwar ƙwayoyin kwakwalwa (saboda cututtuka) da rage yawan ƙwaƙwalwar ajiya.
Zai iya rage matakan sukari na jini
Ko da yake akwai 'yan bayanai game da wannan, wasu kafofin zaitunYana nuna cewa yana iya taimakawa rage matakan sukari na jini.
zaitunzai iya canza yadda jiki ke yi da kuma amsawa ga insulin, kuma wannan zai iya taimakawa marasa lafiya da matakan sukari na jini.
Amfanin Zaitun Ga Fata da Gashi
zaitunFatty acid da antioxidants da ke cikinsa suna ciyar da fata da gashi. Vitamin E, wanda ke kare fata daga hasken ultraviolet har ma yana taimakawa wajen hana wrinkles. zaitunShi ne mafi karfi na antioxidants.
zaitunOleic acid da ke cikinsa yana inganta bayyanar fata da lafiyar gashi.
Ana Kitso Zaitun?
zaitunyana shafar nauyin nauyin mutum ta wasu hanyoyi.
adadin kuzari
zaitunYana da ƙarancin kalori mai yawa. Yawan adadin kuzari shine ma'auni na adadin adadin kuzari dangane da nauyi ko girma (a cikin gram) na abinci. Gabaɗaya, duk abincin da ke da ƙarancin kalori na 4 ko fiye ana ɗaukarsa babba.
Zaitun baki ko koreYawan caloric ɗin sa shine tsakanin 1 da 1,5. Cin abinci mai karancin kalori yana taimakawa wajen rage kiba.
zaitun, saboda tsarin sinadarai, cikakken kumatrans fatsYa ƙunshi lafiyayyen kitse marasa abinci. Duk mai yana ɗauke da adadin adadin kuzari iri ɗaya, amma ƙwayoyin da ba su da yawa suna shafar jiki da fa'ida.
Musamman, maye gurbin carbohydrates da sauran kitse a cikin abinci tare da kitsen monounsaturated yana rage kumburi kuma yana rage haɗarin bugun zuciya.
Ana samun kitse masu monounsaturated a cikin zaitun, hazelnut, avocado, da mai na tushen shuka. Wasu nazarin sun nuna cewa mutanen da ke cin kitse mai kitse suna rage kiba cikin sauƙi.
Abincin Bahar Rum
Duk da yake ba a cinye abincin da aka sarrafa ba a cikin abincin Bahar Rum, an fi son abinci na halitta da abincin teku, wanda ke taimakawa wajen rasa nauyi. Zaitun, man zaitun da sauran kitse masu lafiya sune muhimmin sashi na wannan abincin.
Abincin Bahar Rum yana ba da fa'idodi da yawa, kamar rage hawan jini da slimming ƙugiya.
Kula da girman rabo
Zaitun, Ko da yake yana taimakawa wajen rage kiba saboda dalilai irin su ƙarancin kalori, yakamata a cinye shi cikin matsakaici saboda yawan gishirin da yake da shi da kuma yawan mai. Wannan ma'auni yana tsakanin gram 56-84, wato, zaitun mai matsakaici 16-24 kowace rana.
Menene illar Zaitun?
zaitun yawancin mutane suna cinye shi lafiya, amma kuma yana da wasu lahani.
Allergy zaitun
pollen itacen zaitunAllergy zuwa gare shi yana da wuya, ko da yake allergies zuwa gare ta na kowa. zaitun Bayan cin abinci, mutane masu hankali na iya samun rashin lafiyar baki ko makogwaro.
Karafa mai nauyi
zaitunZai iya ƙunsar manyan karafa da ma'adanai kamar boron, sulfur, tin da lithium. Cin manyan karafa masu nauyi na da illa ga lafiya kuma yana kara hadarin kamuwa da cutar kansa.
amma zaitunYawan waɗannan karafa a duniya gabaɗaya yana ƙasa da ƙayyadaddun doka. Saboda haka, ana ɗaukar wannan 'ya'yan itace lafiya.
acrylamide
An nuna Acrylamide don ƙara haɗarin ciwon daji a wasu nazarin kuma ya kamata a iyakance amfani da acrylamide gwargwadon yiwuwa. Wasu irin zaitun na iya ƙunsar babban adadin acrylamide sakamakon sarrafawa.
A sakamakon haka;
Zaitun ba su da ƙarancin carbohydrates.mai girma a cikin lafiyayyen mai. Hakanan yana da fa'idodi da yawa na kiwon lafiya, kamar inganta lafiyar zuciya.
