ʻO ka inoa Latin o ka ʻoliva "ʻO Olea europaea, lāʻau ʻolivaHe mau hua liʻiliʻi lākou e ulu ana i ka ʻeleʻele a i ʻole ka ʻōmaʻomaʻo a ʻai ʻia. He hua ʻono Mediterranean olivaHe meaʻai nui ia no ka ʻaina kakahiaka. Hoʻohui pū ʻia i nā meaʻai e like me ka pizza a me nā salakeke e hoʻohui i ka ʻono.
ʻO kāna hoʻohana kaulana loa no ka ʻili ʻaila. ʻIke ʻia he waiwai i nā ʻaila maikaʻiʻaila ʻolivaʻO ia ka pōhaku kihi o ka ʻai Mediterranean.
He hua anei ka oliva?
hua pohaku Aia ia i kahi hui hua i kapa ʻia he mango, cherry, a me ka peach.
He kiʻekiʻe ia i ka vitamina E a me nā antioxidants ikaika ʻē aʻe. Hōʻike nā haʻawina he pono ia no ka puʻuwai a pale i ka osteoporosis a me ka maʻi kanesa.
Ua ʻōlelo ʻia hoʻi he olakino ia e ka poʻe ʻepekema.ʻAi MediterraneanHoʻohana ʻia kēia mau hua liʻiliʻi e hana i ka aila ʻoliva, ʻo ia kekahi o nā mea nui o ka ʻaila ʻoliva.
He meaʻai nui ia no nā papa ʻaina kakahiaka. kaumaha oliva Aia ma kahi o 3-5 grams. He ʻōmaʻomaʻo kona waihoʻoluʻu ke oʻo ʻole a ʻeleʻele ke oʻo. Noho ʻōmaʻomaʻo kekahi mau ʻano ʻano ʻoiai ke oʻo nei lākou.
ma ka ʻatikala "he aha ka ʻoliva", "ka waiwai calorie o ka ʻoliva", "nā pōmaikaʻi a me nā huaora o nā ʻoliva", "he aha ka hoʻohana ʻana i nā ʻoliva", "nā pōʻino o ka ʻai nui ʻana i nā ʻoliva" pili "ʻike e pili ana i nā ʻoliva" Ka mea, e haawiia mai.
Ka Waiwai Oliveta
ʻEhia mau calorie i loko o ka ʻoliva?
Hāʻawi ka lawelawe 100-gram i 115-145 calories, a i ʻole 10 ʻoliva calorie Loaʻa iā ia he 59 calories. 100 grams pala, hiki He aha ka ʻoliva?
Kalori: 115
Wai: 80%
Pūmua: 0.8 gram
Kāpena: 6.3 grams
ʻO ke kō: 0 grams
ʻO ka fiber: 3,2 grams
Ka momona: 10.7 grams
Hoʻopiha: 1.42 grams
Monounsaturated: 7.89 kalama
Polyunsaturation: 0.91 kalama
Inā ka pakuhi ma lalo ʻoliva ʻeleʻele a ʻōmaʻomaʻoʻO ka meaʻai meaʻai o 34 grams o ʻO kēia ʻāpana e pili ana i nā ʻoliva liʻiliʻi liʻiliʻi he 10.
Oliva ʻeleʻele
Oliva ʻōmaʻomaʻo
Kalepona
36
49
carbohydrate
Kōnae 2
Kōnae 1
kumuʻiʻo
emi mai ka 1 grama
emi mai ka 1 grama
Ka momona a pau
Kōnae 3
Kōnae 5
Monounsaturated momona
Kōnae 2
Kōnae 4
momona momona
2% o ka waiwai o kēlā me kēia lā (DV)
3% o DV
ʻO
3% o DV
4% o DV
paʻakai
11% o DV
23% o DV
ʻO wai ka hui ʻoliva?
"He ʻoliva ka protein? A i ʻole he ʻaila?” kahaha kekahi. 100 grams ʻo ka ʻoliva i loko o ka protein 0.8 grams, aʻo ka nui o ka momona he 10.7 grams. No laila, ua helu ʻia he ʻaila.
Loaʻa iā 11-15% ka momona, 74% o ia mea he ʻano momona momona monounsaturated.ʻakika ʻoleicKālaka.
ʻO ia ka mea nui o ka ʻaila ʻoliva. Hāʻawi ka Oleic acid i nā pono olakino he nui, me ka hōʻemi ʻana i ka pilikia o ka mumū a me ka maʻi puʻuwai. E hakakā ana i ka maʻi kanesa.
ʻOlive Carbs a me ka Fiber
Loaʻa iā ia he 4-6% carbohydrates, no laila he hua haʻahaʻa. ʻO ka hapa nui o kēia mau carbohydrates he fiber. Hana ʻia ka fiber i ka 52-86% o ka nui o ka maʻi carbohydrate.
ʻO nā huaora a me nā minerala i loko o nā ʻOliva
Vitamin E
Loaʻa pinepine nā mea kanu momona momona i kēia antioxidant ikaika.
me ka hao
ʻO ka ʻano ʻeleʻele he kumu maikaʻi ia o ka hao, he mea nui ia no nā ʻulaʻula ʻulaʻula e lawe i ka oxygen.
keleawe
Loaʻa ka nui o ke keleawe.
kalipuna
ʻO ka calcium, ka mineral nui loa i loko o ko mākou kino, he mea nui ia no ka iwi, ka ʻiʻo a me ka hana aʻalolo.
paʻakai
No ka mea ʻo ka hapa nui o nā ʻano ʻano i hoʻopaʻa ʻia i ka brine a i ʻole brine, loaʻa iā lākou ka nui o ka sodium.
Nā mea kanu ʻē aʻe
Nui nā mea kanu i waiwai nui i nā antioxidants, e like me:
oleuropein
ʻO ia ka antioxidant nui loa i nā ʻano hou, ʻano ʻole. He nui nā pono olakino.
Hydroxytyrosol
oliva I ka wā oʻo, ua wāwahi ʻia ka oleuropein i hydroxytrosol. He antioxidant ikaika nō hoʻi ia.
ʻO Tyrosol
ʻO kēia antioxidant, ka mea maʻamau i ka ʻaila ʻoliva, ʻaʻole ikaika e like me ka hydroxytyrosol. Akā kōkua ia e pale i ka maʻi puʻuwai.
Oleanolic acid
Mālama kēia antioxidant i ka pōʻino o ke ake, hoʻoponopono i nā momona o ke koko a hoʻemi i ka mumū.
quercetin
Hoʻohaʻahaʻa kēia meaʻai i ke koko a hoʻomaikaʻi i ke olakino naʻau.
He aha nā pōmaikaʻi o ka ʻai ʻana i nā ʻoliva?
ʻO kēia hua, ʻo ia ke kumu o ka meaʻai Mediterranean, he nui nā pono olakino, ʻoi aku ka maikaʻi o ka hoʻoikaika ʻana i ke olakino puʻuwai a me ka pale ʻana i ka maʻi kanesa.
Loaʻa nā waiwai antioxidant
Hoʻemi nā antioxidants i ka pilikia o nā maʻi maʻi e like me ka maʻi puʻuwai a me ka maʻi kanesa. olivaHe waiwai ia i nā antioxidants a pono no nā pilikia olakino he nui, mai ka hoʻohaʻahaʻa ʻana i ka ulu ʻana o nā microorganisms e hakakā ana i ka mumū.
Pono no ke ola kino
ʻO ke koko kiʻekiʻe a me ke kahe koko he mau kumu pilikia no ka maʻi puʻuwai. olivaʻO Oleic acid, ka momona momona nui i ke kedera, maikaʻi loa ia no ka hoʻomaikaʻi ʻana i ke olakino naʻau. Hoʻoponopono ia i nā pae cholesterol a pale i ka cholesterol LDL (ʻino) mai ka hoʻoneʻe ʻana.
Pono no ke ola o ka iwi
Hōʻike ʻia ka Osteoporosis e ka emi ʻana o ka iwi iwi a me ka maikaʻi o ka iwi. Hoʻonui ia i ka haʻihaʻi iwi. ʻOi aku ka haʻahaʻa o ka osteoporosis ma nā ʻāina Mediterranean ma mua o ke koena o ʻEulopa, a ʻo kēia ʻai ʻoliva i manaoia he pili.
Kōkua i ka pale ʻana i ka maʻi kanesa
Ma ka ʻāina Mediterranean, kahi i emi iho ai ka maʻi kanesa a me nā maʻi maʻi ʻē aʻe ma mua o nā ʻāina Komohana ʻē aʻe oliva hoopau nui ia. No kēia kumu, manaʻo ʻia e kōkua i ka hōʻemi ʻana i ka maʻi kanesa.
Loaʻa kēia ma muli o kona kiʻekiʻe antioxidant a me ka waika oleic. Hōʻike nā haʻawina hoʻāʻo i kēia mau mea hoʻohui i ka pōʻai ola o nā maʻi maʻi maʻi ma ka umauma, kolone, a me ka ʻōpū.
Paipai i ka mumū
olivaʻO nā momona monounsaturated, me ka huaora E a me nā polyphenols, e kōkua i ke kaua ʻana i ka mumū a me nā maʻi pili.
Hana ʻo Oleocanthal ma ke kāohi ʻana i ka hana ʻana o COX-1 a me COX-2, nā enzyme i ʻike ʻia e hoʻoulu ai i ka mumū.
Hoʻomaikaʻi i ke olakino digestive
olivaLoaʻa iā lākou ka mana probiotic, he mea nui ia no ka mālama ʻana i ke olakino digestive. oliva he meaʻai i hoʻomoʻa ʻia, ʻo ia hoʻi, ʻo ia hoʻi nā hua bacteria pili i ka ʻōpū Lactobacillus ua waiwai i
olivanā pūhui phenolic i loko o ka hua bacteria i ʻike ʻia e hoʻoulu ai ka ʻōpū H. pylori Hiki iā ia ke ho'ōki i kona ulu ʻana.
olivaNoho mau ʻo Phenols i loko o ka ʻōpū no ka manawa lōʻihi, e hana pinepine ana ma ke ʻano he bacteria gut a hoʻomaikaʻi i ke olakino digestive.
Hoʻomaikaʻi i ke olakino lolo
Hana ʻia ka lolo i nā ʻakika momona. olivaKōkua nā ʻakika momona monounsaturated e mālama i ka hoʻomanaʻo a hoʻomaikaʻi hoʻi i ka nānā ʻana.
ʻai ʻoliva Ua ʻike ʻia e pale i ka make o ka lolo (ma muli o ka maʻi) a e hōʻemi i ka nalowale hoʻomanaʻo.
Hiki ke hoʻohaʻahaʻa i ke kō koko
ʻOiai he liʻiliʻi ka ʻike e pili ana i kēia, aia kekahi mau kumu olivaHōʻike ʻia e hiki ke kōkua i ka hoʻohaʻahaʻa i ke kō koko.
olivahiki ke hoʻololi i ke ʻano o ka hana ʻana a me ka pane ʻana o ke kino i ka insulin, a hiki i kēia ke kōkua i nā maʻi me ke kiʻekiʻe o ke kō koko koko.
Nā Pono o ka Olive no ka ʻili a me ka lauoho
olivaʻO nā momona momona a me nā antioxidants i loko o ia mea e hānai a hoʻomaʻemaʻe i ka ʻili a me ka lauoho. ʻO ka Vitamin E, ka mea e pale ai i ka ʻili mai ka radiation ultraviolet a kōkua pū i ka pale ʻana i nā wrinkles. olivaʻO ia ka ikaika o nā antioxidants.
olivaʻO ka waika oleic i loko e hoʻomaikaʻi i ka ʻili a me ke olakino lauoho.
Ke momona nei ʻo Olive?
olivapili i ke kūlana kaumaha o ke kanaka ma kekahi mau ʻano.
ka nui o ka calorie
olivaHe haʻahaʻa calorie kona. ʻO ka nui o ka calorie kahi ana o ka helu o nā calorie e pili ana i ke kaumaha a i ʻole ka nui (i ka grams) o kahi meaʻai. Ma keʻano laulā, manaʻo ʻia nā meaʻai me ka nui o ka calorie o 4 a ʻoi aʻe paha.
ʻOliva ʻeleʻele a ʻōmaʻomaʻo pahaAia ka nui o ka caloric ma waena o 1 a me 1,5. ʻO ka ʻai ʻana i nā meaʻai haʻahaʻa-calorie kōkua i ka lilo ʻana o ke kaumaha.
oliva, ma muli o kona ʻano kemika, saturated anā momona transLoaʻa nā momona unsaturated maikaʻi. Loaʻa i nā momona a pau ka nui o nā calorie, akā ʻoi aku ka maikaʻi o nā momona unsaturated i ke kino.
ʻO keʻano nui,ʻo ka hoʻololiʻana i nā carbohydrates a me nā momona'ē aʻe i ka meaʻai me nā momona monounsaturated e ho'ēmi i ka mumū a hoʻemi i ka hopena o ka hōʻeha puʻuwai.
Loaʻa nā momona monounsaturated i loko o ka ʻoliva, ka hazelnut, ka avocado, a me nā ʻaila mea kanu. Ke hōʻike nei kekahi mau haʻawina i ka poʻe e ʻai ana i nā momona monounsaturated e lilo ke kaumaha maʻalahi.
ʻAi Mediterranean
ʻOiai ʻaʻole ʻai ʻia nā meaʻai i hana ʻia i ka meaʻai Mediterranean, ʻoi aku ka maikaʻi o nā meaʻai kūlohelohe a me ka iʻa iʻa, e kōkua ana i ka lilo ʻana o ke kaumaha. ʻO nā ʻoliva, ʻaila ʻoliva a me nā momona olakino ʻē aʻe kekahi mea nui o kēia meaʻai.
Hāʻawi ka meaʻai Mediterranean i nā pōmaikaʻi he nui, e like me ka hoʻohaʻahaʻa ʻana i ke koko a me ka hōʻemi ʻana i ka pōʻai pūhaka.
E nānā i ka nui o ka ʻāpana
ʻOliva, ʻOiai kōkua ia i ka lilo ʻana o ke kaumaha ma muli o nā kumu e like me ka haʻahaʻa o ka calorie haʻahaʻa, pono e ʻai ʻia ma ka haʻahaʻa ma muli o kona kiʻekiʻe o ka paʻakai a me ka nui o ka momona. Aia kēia ana ma waena o 56-84 grams, ʻo ia hoʻi, 16-24 mau ʻoliva nui i kēlā me kēia lā.
He aha nā pōʻino o ka ʻOliva?
oliva ua hoʻopau maluhia ʻia e ka hapa nui o nā poʻe, akā loaʻa nō hoʻi kekahi mau hemahema.
ʻOlive Allergy
pollen lāʻau ʻolivaHe kakaikahi ka allergies, ʻoiai he mea maʻamau ka maʻi allergies. oliva Ma hope o ka ʻai ʻana, loaʻa paha i ka poʻe maʻi maʻi i ka waha a i ʻole ka puʻu.
He metala koʻikoʻi
olivaHiki ke loaʻa nā metala kaumaha a me nā minela e like me ka boron, sulfur, tin a me ka lithium. ʻO ka ʻai ʻana i ka nui o nā metala kaumaha he mea pōʻino i ke olakino a hoʻonui i ka pilikia o ka maʻi kanesa.
akā, olivaʻO ka nui o kēia mau metala ma ka honua ma lalo o ka palena kānāwai. No laila, ua manaʻo ʻia kēia hua he palekana.
acrylamide
Ua hōʻike ʻia ʻo Acrylamide e hoʻonui i ka pilikia o ka maʻi kanesa i kekahi mau haʻawina a pono e kaupalena ʻia ka lawe ʻana i ka acrylamide e like me ka hiki. ʻO kekahi ʻano ʻoliva hiki ke loaʻa ka nui o ka acrylamide ma muli o ka hana ʻana.
Ma ka hopena;
He haʻahaʻa nā ʻoliva i loko o nā kalapona.kiʻekiʻe i ka momona maikaʻi. Loaʻa iā ia nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ke olakino naʻau.
