ʻO Olive kekahi o nā meaʻai olakino. E like me ka nui o nā hua, hiki mai nā ʻoliva i nā ʻano like ʻole.
He mea ʻē paha ia akā oliva Hoʻokaʻawale ʻia ʻo ia ma ke ʻano he hua. ʻO kēia no ka mea he kumu kona ma waena, e like me nā plums a me nā cherries. hua pohaku aia ma ka mahele.
ʻoliva hoki ʻike pū ʻia me ʻO nā ʻoliva Kalamataʻo ia kekahi o nā ʻano ʻoliva hoihoi loa a loaʻa nā polyphenols ikaika e pale aku ai i nā maʻi.
He aha ka Donkey Olive?
ʻO nā ʻoliva Kalamata (Olea europaea) no Kalamata mai, he kaona liilii ma ka Peloponnese ma ka hema o Helene.
Hoʻohana ʻia e nā kamaʻāina no nā kaukani makahiki, he hua cherry ka nui o ka hua e ulu ana ma nā kumulāʻau kalamona liʻiliʻi.
ʻOiai ua kapa ʻia ʻo "Greek black olive", he poni ʻeleʻele kona waihoʻoluʻu. He ʻokoʻa loa kona ʻono mai nā ʻoliva ʻē aʻe.
Ke hoʻohālikelike ʻia i nā ʻoliva ʻōmaʻomaʻo a ʻeleʻele, ʻoi aku ka nui o ka nui, ʻoi aku ka nui a me ke ʻano kiʻekiʻe.
ka aila ʻOiai hiki ke hoʻohana ʻia no ka hana ʻana i nā ʻoliva, ua hoʻopau ʻia e like me nā ʻoliva papaʻaina. E like me ka nui o nā ʻoliva, he ʻawaʻawa maoli ia no laila e hana mau ʻia ma mua o ka ʻai ʻana.
Me ka ho'oma'ama'a 'ana i ke kaila Helene, ho'okomo pololei 'ia nā 'oliva i loko o ka brine, kahi i ho'omo'a 'ia ai me ka hū no ka wehe 'ana i nā mea 'awa'awa, a laila e ho'omaika'i ai i ka 'ono.
ʻO kēia ʻoliva poni kekahi o nā ʻoliva maikaʻi loa i ka wā e pili ana i nā pono olakino no ka mea aia nā pūhui kūpono e mālama ai i ke olakino.
Ka Waiwai o Kalamata Olives
ʻAʻole like me ka hapa nui o nā huaʻai, ʻoliva kalamataHe kiʻekiʻe i ka momona a haʻahaʻa i nā carbohydrates. 5 kalamata olives (38 grams) ka meaʻai meaʻai penei:
Kalori: 88
Kāpena: 5 grams
ʻO ka fiber: 3 grams
Pūmua: 5 gram
Ka momona: 6 grams
Sodium: 53% o ka waiwai o kēlā me kēia lā (DV)
ʻO nā ʻoliva Kalamata he meaʻai momona a ʻo ka hapa nui ʻakika ʻoleicmai ʻO kēia pūhui kekahi o nā mea noiʻi loa a hāʻawi i ka hōʻemi i ka pilikia o ka maʻi cardiovascular.
Hōʻike nā haʻawina he hopena anti-inflammatory a hoʻomaikaʻi i ka hana vascular.
Nā Huaola a me nā Minerale o Kalamata Olive
ʻO kēia mau ʻoliva poni liʻiliʻi he waiwai nui ka meaʻai. ʻO nā huaora a me nā minela i loko o ia mea penei;
kalipuna
ʻO ka mineral nui loa i loko o ke kino kanaka kalipunaHe mea nui ia no nā iwi olakino, nā ʻāʻī a me nā niho. Pono ia no ka hana pono o nā aʻalolo a me nā ʻiʻo, me ka puʻuwai.
keleawe
ʻO nā ʻoliva Kalamata he mea nui keleawe ʻo ia ke kumu. Ma ke kino holoʻokoʻa o ke kanaka, loaʻa ke keleawe i loko o nā ʻōpū a me nā ʻiʻo a hoʻokani i kahi hana i ka hana ikehu.ʻAʻole lawa ka ʻai ʻana i ke keleawe hiki ke hōʻeha nui i ke kino.
ʻO ka hao he mineral koʻikoʻi a pono ia no ka hana ʻana o ka hemoglobin. He kuleana koʻikoʻi ka Hemoglobin i ka hoʻoili ʻana o ka oxygen mai nā māmā i nā ʻiʻo.
paʻakai
No ka mea, mālama ʻia i loko o ka wai paʻakai. ʻoliva kalamata he nui ka sodium. ʻO ka sodium kahi meaʻai koʻikoʻi no ke olakino. Eia naʻe, ʻaʻole pono ʻoe e ʻai nui.
ʻO ka lawe nui a i ʻole ka liʻiliʻi hiki ke hoʻopilikia. Manaʻo ʻia ʻoi aku ka nui a i ʻole ka lawa ʻole o ka sodium e hoʻonui i nā mea pilikia cardiovascular.
vitamina A
vitamina AHe mea nui ia no ke olakino o ka maka, ke olakino o ka ʻili a me ka ʻōnaehana pale kino. ʻO nā kumu holoholona e like me nā hua manu a me ka ate ke hāʻawi i ka vitamina A maikaʻi loa.
Eia nō naʻe, ʻoi aku ka maikaʻi o ke ʻano mea kanu (pro-vitamin A carotenoids), ʻoiai ʻaʻole hiki ke komo.
Vitamin E
ʻO nā aila i hoʻokumu ʻia i nā mea kanu e like me ka pīkī a me ka avocados he kumu nui ia o ka huaora E a ʻoliva kalamata ʻo ia kekahi o lākou.
Vitamin E He huaʻai momona-soluble me nā waiwai antioxidant. Kōkua ia i ka pale ʻana i ka pōʻino radical manuahi e hoʻomāhuahua ai ke kino a hiki ke alakaʻi i ka maʻi maʻi.
Me nā huaora A, D, a me K, ʻo ka huaora E ka momona-soluble a ʻoliva kalamata He kiʻekiʻe i ka momona momona.
Loaʻa i nā ʻoliva Kalamata nā polyphenols ikaika
ʻO nā ʻoliva KalamataʻO kekahi o kāna mau pono maikaʻi loa ʻo ia ka antioxidant i loko. Ke hana ʻia nei ka noiʻi nui ʻana i kēia mau pūhui mālama olakino a ua ʻōlelo ʻia he mau pōmaikaʻi maikaʻi.
ʻakika Gallic
ʻO Gallic acid kahi ʻano phenolic acid me nā waiwai antioxidative ikaika. Hōʻike nā noiʻi ma kahi o ka pale ʻana i nā cell, hoʻomaikaʻi ka gallic acid i ka naʻau o ka insulin a loaʻa nā waiwai antiviral.
Eia kekahi, aia nā haʻawina holoholona e hōʻike ana e hōʻemi ka gallic acid i ka pōʻino neural ma muli o ka maʻi a maikaʻi i ka mālama ʻana i ka maʻi Alzheimer.
Hydroxytyrosol
ʻO nā ʻoliva Kalamatahe kumu nui ia no ka hydroxytyrosol, kekahi o nā polyphenols ikaika loa ma ka honua. He nui nā hopena maikaʻi o ka Hydroxytirazole, e like me ka hoʻomaikaʻi ʻana i ka hana vascular a me ka pale ʻana i ka kolamu LDL mai ka oxidation.
oleocanthal
Hōʻike ʻo Oleocanthal i nā waiwai anti-cancer. Eia kekahi, hōʻike nā haʻawina kanaka e hāʻawi i ka hoʻemi ʻana i ke kaumaha oxidative.
Oleanolic acid
Loaʻa kēia phytochemical i nā ʻano ʻoliva a me nā hua waina. He nui nā haʻawina e hōʻike ana he anti-inflammatory, antimicrobial a me nā hopena anti-tumor.
oleuropein
ʻO Oleuropein, ka polyphenol maʻamau i nā ʻoliva, ke kuleana no ka ʻono ʻawaʻawa o ka hua. Loaʻa i ka pūhui ka hana antioxidant ikaika a hōʻike i nā waiwai cardioprotective a me neuroprotective i nā haʻawina kanaka.
tyrosol
ʻO nā ʻoliva KalamataLoaʻa kekahi antioxidant ikaika i loko ʻOiai loaʻa kēia polyphenol i nā meaʻai like ʻole a me nā mea inu e like me ka hua waina a me ke kī ʻōmaʻomaʻo, he kumu nui ka ʻoliva. ʻO nā ʻoliva Kalamata, loaʻa ka manaʻo kiʻekiʻe loa ma mua o nā ʻano ʻano ʻē aʻe.
ʻO kekahi o nā pono koʻikoʻi o ka tyrosol ʻo ia ke kōkua i ka hoʻopau ʻana i ka oxidation o ka LDL cholesterol a kōkua i ka hōʻemi ʻana i ka pilikia cardiovascular.
He aha nā pono o nā ʻoliva Kalamata?
Loaʻa nā antioxidants e hāʻawi i nā pono he nui
ʻO nā ʻoliva Kalamataloaʻa i nā ʻano antioxidants he nui, ʻo ia nā molekole e hakakā i nā radical manuahi i loko o ke kino a hoʻemi i ka hopena o kekahi mau maʻi maʻi. Ma waena o lākou, kū i waho kahi hui o nā mea kanu i kapa ʻia he polyphenols.
ʻO nā ʻano nui ʻelua o nā polyphenols i loaʻa i nā ʻoliva ʻo ka oleuropein a me ka hydroxytyrosol.
ʻO Oleuropein ka 80% o ka nui o ka phenolic maʻiʻo o nā ʻoliva maka - ʻo ia ke kumu o ko lākou ʻono ʻawaʻawa.
Loaʻa i ka oleuropein a me ka hydroxytyrosol nā mea antioxidant ikaika a me nā waiwai anti-inflammatory e pale aku i ka maʻi puʻuwai a hiki ke pale i ka pōʻino DNA pili i ka maʻi kanesa.
Pono no ke ola kino
ʻO nā ʻoliva Kalamatawaiwai i ka MUFA (ʻo ia hoʻi ka ʻakika oleic), i hoʻopili ʻia i kahi pilikia haʻahaʻa o ka maʻi puʻuwai.
Hōʻike ka noiʻi e hiki i ka waika oleic ke hoʻemi i ka mumū e pili ana i ka momona. Hiki iā ia ke hōʻemi i ka atherosclerosis, ʻo ia hoʻi, ka hōʻiliʻili ʻana o ka plaque i loko o nā moku.
Eia kekahi, ʻoi aku ka wikiwiki o ka waika oleic, ʻo ia hoʻi, ʻoi aku ka liʻiliʻi o ka mālama ʻana i ka momona a puhi ʻia no ka ikehu i ke kino.
Eia nō naʻe, hōʻike ka noiʻi e ʻoi aku ka ikaika o ka maʻi antioxidant o nā ʻoliva i ke olakino puʻuwai ma mua o MUFA.
No ka laʻana, hōʻike nā haʻawina e hāʻawi ka oleuropein a me hydroxytyrosol i ka cholesterol a me nā hopena hoʻohaʻahaʻa i ke koko.
Hoʻopau pū lākou i ka LDL (ʻino) cholesterol oxidation, kahi kaʻina e pili ana i ka hoʻokumu ʻana o ka plaque.
Loaʻa iā ia nā waiwai pale i ka maʻi kanesa
ʻO nā ʻoliva KalamataʻO ka ʻakika oleic a me nā antioxidants i loko e pale aku i kekahi mau ʻano o ka maʻi kanesa.
Hōʻike nā haʻawina hoʻāʻo e hiki i ka waika oleic ke hōʻemi i ka hōʻike ʻana o ke kanaka epidermal growth factor receptor 2 (HER2) gene, hiki ke hoʻololi i kahi cell olakino i loko o ka cell tumor. No laila, hiki iā ia ke pale i ka piʻi ʻana o ka maʻi kanesa.
Pēlā nō, hōʻike ka oleuropein a me ka hydroxytyrosol i nā hana antitumor e pale ai i ka ulu a me ka hoʻolaha ʻana o nā maʻi maʻi maʻi a hāpai i ko lākou make.
Hoʻomaopopo nā haʻawina holoholona e loaʻa paha i kēia mau antioxidants ʻelua ka hopena pale i ka ʻili, ka umauma, ka kolonā, a me ka maʻi ʻaʻai māmā, ma waena o nā ʻano maʻi maʻi ʻē aʻe.
Mālama i nā pūnaewele nerve mai ka pōʻino
ʻO ka nui o nā maʻi neurodegenerative e hoʻopōʻino ai i nā pūnaʻi lolo, e like me ka maʻi Parkinson a me Alzheimer, ke kumu o nā hopena ʻino o nā radical manuahi.
ʻO ka waiwai antioxidant, hāʻawi ʻia e hakakā i nā radical manuahi e pale i nā hopena ʻino o nā antioxidants ʻoliva kalamatahiki ke kōkua i ka pale ʻana i kēia mau kūlana.
Ua ʻike ʻia nā haʻawina hoʻāʻo a me nā holoholona he neuroprotector koʻikoʻi ka polyphenol oleuropein no ka mea hiki ke pale aku i ka nalowale o ka lolo e pili ana i ka maʻi o Parkinson a me ka waiho ʻana o ka amylose plaque haʻahaʻa e pili ana i ka maʻi o Alzheimer.
ʻO nā ʻoliva KalamataʻO nā phytochemical i loko o ia mea kōkua i ka pale ʻana i ka hōʻiliʻili ʻana o ka momona i loko o ke kino. ʻO nā ʻoliva KalamataKāohi ia i ka peroxidation o ka LDL cholesterol (kolesterol maikaʻi ʻole) me kāna mau hana antioxidant. Kōkua pū ia i ka mālama ʻana i nā pae HDL maikaʻi (kolesterol maikaʻi) i loko o ke kino.
ʻO nā ʻoliva Kalamatahāʻawi i nā enzyme antioxidant i nā kiko adipose a pale i ka pōʻino oxidative a i ʻole ka mumū. Ke hoʻomalu ʻia ka ʻiʻo adipose a me ka haʻihaʻi lipid, pale ʻia ke kaumaha kaumaha ʻole.
Hoʻomaikaʻi i ke olakino digestive
ʻO nā ʻoliva KalamataʻO ka hoʻohana maʻamau a i loko o nā doses he mea maikaʻi loa ia no ka ʻōpū a he hana koʻikoʻi i ka hoʻomaikaʻi ʻana i ke olakino digestive.
Kalamata olivesʻO kēia pōmaikaʻi ka mea nui ma muli o kāna ʻano fiber dietary. Ke hana nei kēia mau fibers ma ke ʻano he laxative maoli, e hoʻomaikaʻi ai i ka neʻe ʻana o ka ʻōpū a hōʻoia i ka hoʻokuʻu ʻia ʻana o ka stool mai ka ʻōnaehana.
ʻAʻole kēia e hōʻoluʻolu wale i ka constipation, akā hāʻawi pū kekahi i ka hōʻoluʻolu no nā pilikia ʻē aʻe e like me ka ʻeha o ka ʻōpū, irritable bowel syndrome, gas, bloating.
Hāʻawi i nā mineral e hoʻoikaika i nā iwi
ʻO nā ʻoliva KalamataʻO kekahi pōmaikaʻi ʻo ia ka hiki ke hoʻoikaika i nā iwi a me nā niho. Ma muli o ka loaʻa ʻana o nā minerale hoʻoikaika iwi e like me ka calcium a me ka phosphorus.
He kuleana koʻikoʻi ka calcium i ka hoʻoikaika ʻana i nā iwi a hoʻemi pū i ka pilikia o ka osteoporosis.
ʻAʻole wale ka calcium, akā he mea nui ka phosphorus i ka mālama ʻana i ka ikaika o ka iwi e like me ka hana pū me ka calcium no ka ulu ʻana o ka iwi.
Ma kahi o 50 pākēneka o ko mākou mau iwi he phosphorus, a ma kahi o 80 pakeneka o ka nui o ka phosphorus i loko o ko mākou kino aia i loko o nā iwi a me nā niho.
He aha nā pōʻino o nā ʻoliva Kalamata?
ʻO nā ʻoliva Kalamata Hoʻomaʻamaʻa ia e hoʻomaikaʻi i kona ʻono. ʻO kēia ke ʻano o ka hoʻomoʻa ʻana i ka brine, kahi e hoʻonui ai i ka ʻike sodium. ʻO ka lawe ʻana i ka sodium kiʻekiʻe he kumu pilikia no ke koko kiʻekiʻe.
No kēia kumu, pono ʻoe e makemake i nā mea ʻokoʻa me ka haʻahaʻa o ka paʻakai e pale aku i nā hopena ʻino i ke kino.
Pehea e ʻai ai i nā ʻoliva Kalamata?
ʻO nā ʻoliva Kalamata Hiki ke hoʻopau ʻia ma nā ʻano like ʻole. ʻO ka mea mua, ʻono maikaʻi ʻo ia ma kāna iho a mahalo i nā papa ʻaina kakahiaka.
Hoʻohui maikaʻi ʻia me ka cheese a me nā huaʻai e like me ka appetizer a i ʻole hiki ke ʻoki ʻia a hoʻohui ʻia i kahi pizza.
