Kedu ihe bụ Kalamata Olive? Uru na mmerụ ahụ

Oliv bụ otu n'ime nri kacha mma. Dị ka ọtụtụ mkpụrụ osisi, oliv na-abịa n'ụdị dị iche iche.

O nwere ike ịdị ka iju mana oliv A na-ekewa ya dị ka mkpụrụ osisi. Nke a bụ n'ihi na o nwere isi n'etiti, dị ka plums na cherị. nkume mkpụrụ osisi dị na ngalaba.

inyinya-ibu olive a makwaara dị ka Kalamata olivebụ otu n'ime ụdị oliv kachasị amasị ma nwee polyphenols dị ike nke na-echebe megide ọrịa.

Kedu ihe bụ Donkey Olive?

Kalamata olive (Olea europaea) sitere na Kalamata, obere obodo dị na Peloponnese na ndịda Gris.

Ndị obodo na-eri ya ruo ọtụtụ puku afọ, mkpụrụ osisi ahụ bụ mkpụrụ osisi cherry nke na-eto n'obere osisi calamon.

Ọ bụ ezie na a maara ya dị ka "Oliv ojii Greek", ọ na-acha odo odo na-acha odo odo. Ọ nwere uto dị iche na mkpụrụ oliv ndị ọzọ.

E jiri ya tụnyere mkpụrụ oliv na-acha akwụkwọ ndụ akwụkwọ ndụ na oji, ha buru ibu n'ogo, nwee ọdịdị buru ibu na ogologo.

mmanụ Ọ bụ ezie na a pụkwara iji ya mee ihe maka mmepụta oliv, a na-ejikarị ya dị ka mkpụrụ osisi oliv. Dị ka ọtụtụ mkpụrụ oliv, ọ na-adị ilu n'ihi na a na-edozi ya tupu e eri.

Site n'ụdị ọgwụgwọ Grik, a na-edobe oliv ozugbo na brine, bụ́ ebe a na-ekosa ya na yist iji wepụ ogige ndị na-elu ilu, si otú ahụ na-eme ka ụtọ ha dịkwuo mma.

Oliv a na-acha odo odo bụ otu n'ime mkpụrụ oliv kacha mma ma a bịa n'ihe gbasara ahụike n'ihi na ọ nwere ogige dị irè nke na-eme ka ahụike dịkwuo mma.

Uru nri nke Kalamata Olive

N'adịghị ka ọtụtụ mkpụrụ osisi, mmanụ oliveỌ dị elu na abụba na obere carbohydrates. 5 mmanụ olive (gram 38) ọdịnaya nri bụ nke a:

Calories: 88

Carbohydrates: 5 grams

Fiber: 3 grams

Protein: gram 5

Abụba: 6 grams

Sodium: 53% nke uru kwa ụbọchị (DV)

Kalamata olive bụ nri abụba na ọtụtụ n'ime ya oleic acido sitere Ngwakọta a bụ otu n'ime nyocha kachasị na-enye mbelata ihe ize ndụ nke ọrịa obi.

Nnyocha na-egosi na ọ nwere mmetụta mgbochi mkpali ma na-eme ka ọrụ vaskụla dịkwuo mma.

Kalamata vitamin na mineral na mmanụ oliv

Obere oliv ndị a na-acha odo odo nwere uru nri dị ukwuu. Vitamin na mineral dị n'ime ya bụ ndị a;

calcium

Ihe ịnweta kachasị dị na ahụ mmadụ calciumỌ dị mkpa maka ọkpụkpụ ahụike, chịngọm na ezé. Ọ dị mkpa maka ịrụ ọrụ nke ọma nke akwara na akwara, gụnyere obi.

ọla kọpa

Kalamata olive dị mkpa Ọla kọpa bụ isi iyi. N'ime ahụ mmadụ dum, a na-ahụ ọla kọpa n'ime akụkụ ahụ na akwara ma na-ekere òkè na mmepụta ume. Ịṅụ ọla kọpa ezughị ezu nwere ike imebi ahụ nke ukwuu.

Demir

Ígwè bụ ihe dị mkpa ịnweta ma dị mkpa maka mmepụta nke hemoglobin. Hemoglobin na-ekere òkè dị mkpa n'ibufe oxygen site na ngụgụ gaa na anụ ahụ.

sodium

Ebe ọ bụ na a na-edobe ya na mmiri nnu. mmanụ olive nwere nnukwu ego sodium. Sodium bụ ihe na-edozi ahụ dị mkpa maka ahụ ike. Otú ọ dị, ị gaghị eribiga ihe ókè.

Iwere oke ma ọ bụ nke nta nwere ike ịkpata nsogbu. A na-eche na karịsịa ịṅụbiga sodium ókè ma ọ bụ ezughị ezu nwere ike ịbawanye ihe ize ndụ nke obi.

vitamin A

vitamin AỌ dị mkpa maka ahụike anya, ahụike anụ ahụ na usoro ahụ ji alụso ọrịa ọgụ dị mma. Isi mmalite anụmanụ dị ka akwa na imeju na-enye vitamin A kacha mma.

Otú ọ dị, ụdị osisi (pro-vitamin A carotenoids) na-abakwa uru, ọ bụ ezie na ọ na-adịghị anabata ya.

Vitamin E

Mmanụ ndị sitere n'osisi dịka ahụekere na ube oyibo bụ isi ihe dị mkpa nke vitamin E na mmanụ olive bụ otu n'ime ha.

Vitamin E Ọ bụ vitamin na-agbaze abụba nwere ihe antioxidant. Ọ na-enyere aka igbochi mmebi radical n'efu nke na-eme ka ahụ dị nká ma nwee ike ibute ọrịa na-adịghị ala ala.

Tinyere vitamin A, D, na K, vitamin E nwekwara abụba-soluble na mmanụ olive Ọ dị elu na fatty acids.

Oliv Kalamata nwere polyphenols dị ike

Kalamata oliveOtu n'ime uru ya kachasị mma bụ antioxidant dị n'ime ya. A na-eme nyocha dị ukwuu na ogige ndị a na-echebe ahụike ma kwuo na ọ nwere nnukwu uru.

Gallic acid

Gallic acid bụ ụdị phenolic acid nwere ikike antioxidative siri ike. Nnyocha na-egosi na, na mgbakwunye na ichebe mkpụrụ ndụ, gallic acid na-eme ka mmetụta insulin dịkwuo mma ma nwee ihe ndị na-egbochi nje.

Na mgbakwunye, enwere ọmụmụ anụmanụ na-egosi na gallic acid na-ebelata mmebi akwara n'ihi ọrịa ahụ ma dị irè na ọgwụgwọ Alzheimer.

Hydroxytyrosol

Kalamata olivebụ isi iyi dị mkpa maka hydroxytyrosol, otu n'ime polyphenols kachasị ike n'ụwa. Hydroxytirazole nwere ọtụtụ mmetụta bara uru, dị ka ịkwalite ọrụ vaskụla na ichebe LDL cholesterol site na oxidation.

oleocanthal

Oleocanthal na-egosipụta ihe mgbochi ọrịa cancer. Ọzọkwa, ọmụmụ mmadụ na-egosi na ọ na-enye mbelata nrụgide oxidative.

Oleanolic acid

Nke a phytochemical dị n'ụdị oliv na mkpụrụ vaịn dị iche iche. Ọtụtụ ọmụmụ na-egosi na ọ nwere mmetụta mgbochi mkpali, antimicrobial na mgbochi tumor.

oleuropein

Oleuropein, polyphenol a na-ahụkarị na oliv, na-ahụ maka uto ilu nke mkpụrụ osisi ahụ. Ngwakọta ahụ nwere ọrụ antioxidant dị ike ma gosipụta ma cardioprotective na neuroprotective Njirimara na ọmụmụ mmadụ.

tyrosol

Kalamata oliveIhe ọzọ antioxidant siri ike dị na ya Ọ bụ ezie na a na-ahụ polyphenol a n'ụdị nri na ihe ọṅụṅụ dị iche iche dị ka mkpụrụ vaịn na tii akwụkwọ ndụ akwụkwọ ndụ, oliv bụ isi iyi dị oke mkpa. Kalamata olive, nwere ntinye kachasị elu ma e jiri ya tụnyere ụdị ndị ọzọ.

Otu n'ime uru dị mkpa nke tyrosol bụ na ọ na-enyere aka ịkwụsị oxidation nke LDL cholesterol ma na-enye aka na mbenata ihe ize ndụ nke obi.

Kedu uru dị na oliv Kalamata?

O nwere antioxidants nke na-enye ọtụtụ uru

Kalamata olivenwere ọtụtụ antioxidants dị iche iche, nke bụ ụmụ irighiri ihe na-alụ ọgụ na-alụ ọgụ n'ime ahụ ma belata ihe ize ndụ nke ụfọdụ ọrịa na-adịghị ala ala. N'ime ha, otu ìgwè ogige osisi a na-akpọ polyphenols pụtara ìhè.

Ụdị polyphenols abụọ a na-achọta na oliv bụ oleuropein na hydroxytyrosol.

Oleuropein na-eme ihe dị ka 80% nke mkpokọta phenolic nke mkpụrụ oliv raw - nke a bụ ihe na-akpata uto ilu ha. 

Ma oleuropein na hydroxytyrosol nwere ike antioxidant na mgbochi mkpali Njirimara na-echebe megide ọrịa obi na nwere ike igbochi cancer metụtara DNA mebiri.

Ọ bara uru maka ahụike obi

Kalamata olivebara ụba na MUFA (ya bụ oleic acid), nke ejikọrọ na obere ihe ize ndụ nke ọrịa obi.

Nnyocha na-egosi na oleic acid nwere ike ibelata mbufụt metụtara oke ibu. Ọ nwekwara ike ibelata atherosclerosis, ya bụ, mkpokọta plaque n'ime arịa.

Ọzọkwa, oleic acid nwere oxidation ngwa ngwa, nke pụtara na ọ dị obere ka echekwara ya dị ka abụba ma kpọọ ya ọkụ maka ike n'ime ahụ.

Agbanyeghị, nyocha na-egosi na ọdịnaya antioxidant nke oliv nwere ike inwe mmetụta siri ike na ahụike obi karịa MUFA.

Dịka ọmụmaatụ, ọmụmụ na-egosi na oleuropein na hydroxytyrosol na-enye cholesterol na mmetụta mbelata ọbara mgbali.

Ha na-egbochikwa LDL (ọjọọ) cholesterol oxidation, usoro ejikọtara ya na mwube plaque.

Nwere ihe na-egbochi ọrịa kansa

Kalamata oliveOleic acid na antioxidants dị na ya na-echebe megide ụfọdụ ụdị ọrịa kansa.

Nnyocha nyocha-tube na-egosi na oleic acid nwere ike ibelata okwu nke mkpụrụ ndụ ihe na-eme ka mmadụ na-eto eto 2 (HER2), nke nwere ike gbanwee cell ahụ dị mma ka ọ bụrụ cell tumor. Ya mere, ọ nwere ike igbochi ọganihu nke ọrịa cancer.

N'otu aka ahụ, oleuropein na hydroxytyrosol gosipụtara ọrụ antitumor nke na-egbochi uto na mgbasa nke mkpụrụ ndụ kansa ma kwalite ọnwụ ha.

Ọmụmụ anụmanụ na-egosi na abụọ nke antioxidants nwere ike inwe mmetụta mgbochi na akpụkpọ ahụ, ara, colon, na ọrịa cancer akpa ume, n'etiti ụdị ọrịa cancer ndị ọzọ.

Na-echebe mkpụrụ ndụ akwara pụọ ​​na mmebi

Ọtụtụ ọrịa neurodegenerative nke na-akpata mmebi nke mkpụrụ ndụ ụbụrụ, dị ka ọrịa Parkinson na ọrịa Alzheimer, na-akpata site na mmetụta ọjọọ nke free radicals.

Antioxidant bara ọgaranya, nyere na ọ na-alụ ọgụ free radicals iji wepụ mmetụta ọjọọ nke antioxidants mmanụ olivenwere ike inye aka chebe megide ọnọdụ ndị a.

Nnwale-tube na ọmụmụ anụmanụ achọpụtala na polyphenol oleuropein bụ ihe dị mkpa neuroprotector n'ihi na ọ nwere ike chebe megide mfu mkpụrụ ndụ ụbụrụ nke metụtara ọrịa Parkinson na obere amylose plaque deposition metụtara ọrịa Alzheimer.

Na-enyere aka ịkwụsị ibu

Kalamata olivePhytochemicals dị na ya na-enyere aka igbochi mkpokọta abụba n'ime ahụ. Kalamata oliveỌ na-egbochi peroxidation nke LDL cholesterol (cholesterol ọjọọ) na ọrụ antioxidant ya. Ọ na-enyekwa aka idowe ọkwa HDL kacha mma n'ime ahụ.

Kalamata olivena-enye enzymes antioxidant ka ọ bụrụ anụ ahụ adipose ma na-egbochi mmebi oxidative ma ọ bụ mbufụt. Mgbe a na-achịkwa anụ ahụ adipose na mmebi lipid, a na-egbochi ịba ụba na-enweghị isi.

Na-eme ka ahụ ike digestive dịkwuo mma

Kalamata oliveOriri nke mgbe niile na doses bara ezigbo uru maka afọ ma na-arụ ọrụ dị mkpa n'ịkwalite ahụike nri nri.

Kalamata oliveUru a bụ tumadi n'ihi ọdịnaya eriri nri ya. Eriri ndị a na-arụ ọrụ dị ka laxative eke, nke na-eme ka eriri afọ dịkwuo mma ma hụ na stool na-ewepụ nke ọma na usoro ahụ.

Ọ bụghị nanị na nke a na-ebelata afọ ntachi, kamakwa na-enye ahụ efe maka nsogbu ndị ọzọ nke eriri afọ dị ka mgbu afọ, ọrịa obi mgbakasị ahụ, gas, bloating.

Na-enye mineral na-ewusi ọkpụkpụ ike

Kalamata oliveUru ọzọ bụ ikike o nwere ime ka ọkpụkpụ na ezé sie ike. Ọ bụ n'ihi ọnụnọ nke ihe ndị dị mkpa na-eme ka ọkpụkpụ dị ike dị ka calcium na phosphorus.

Calcium na-arụ ọrụ dị mkpa n'ịgba ọkpụkpụ ike ma na-ebelatakwa ihe ize ndụ nke ọkpụkpụ ọkpụkpụ.

Ọ bụghị naanị calcium, kamakwa phosphorus na-arụ ọrụ dị mkpa n'ịkwado ike ọkpụkpụ ka ọ na-arụ ọrụ na calcium maka mmepe ọkpụkpụ.

Ihe dị ka pasent 50 nke ọkpụkpụ anyị bụ phosphorus, na ihe dị ka pasent 80 nke mkpokọta phosphorus dị n'ahụ anyị bụ ọkpụkpụ na ezé.

Kedu ihe bụ ihe ọjọọ nke Kalamata Oliv?

Kalamata olive Ọ na-aga usoro ọgwụgwọ iji meziwanye ụtọ ya. Nke a pụtara itinye ya na brine, nke na-eme ka ọdịnaya sodium dịkwuo elu. Nri sodium dị elu bụ ihe ize ndụ maka ọbara mgbali elu.

N'ihi nke a, ị kwesịrị ị na-ahọrọ ndị ọzọ nwere obere nnu ọdịnaya iji zere mmetụta ọjọọ na ahụ.

Kedu ka esi rie oliv Kalamata?

Kalamata olive Enwere ike iri ya n'ụzọ dị iche iche. Nke mbụ, ọ na-atọ ụtọ naanị ya ma na-atọ ụtọ tebụl nri ụtụtụ.

Ọ na-emekwa nnukwu ngwakọta na cheese na mkpụrụ osisi dị ka ihe na-eri nri ma ọ bụ nwee ike ịkpụ ya ma tinye ya na pizza.