Ọdịnaya nke edemede
Anyị maara na mmanụ oliv bụ mmanụ kacha mma, na anyị nwere ike iji ya na usoro esi nri ọ bụla, ewezuga ighe, na obi iru ala. Yabụ kedu mmanụ oliv?
E nwekwara ụdị mmanụ oliv dị iche iche. Akpọrọ ya aha dịka usoro mmepụta ya si dị. Ugbu a nye gị mmanụ olive apịara oyiM ga-ekwu maka ya. N'ikwu ya n'ụzọ ọzọ, ịpị okwute…
Kedu ihe mmanụ oliv nke oyi na-atụ pụtara?
oyi pịabụ mmepụta mmanụ oliv n'ejighị okpomọkụ ma ọ bụ kemịkal. A na-etinye ike na igwe igwe iji gwepịa oliv wee kewaa mmanụ na pulp. oyi pịa usorona-echekwa uru oriri nke mmanụ oliv n'emebighị ya.
Kedu ihe kpatara ịpị oyi ka mma?
mmanụ olive apịara oyinke antioxidant na polyphenol elu ọdịnaya. Ogige ndị a na-emebi emebi na oke okpomọkụ. Ebe ọ bụ na a naghị eji okpomọkụ eme ihe na ịpị oyi, ogige ndị a na-echebe onwe ha. N'ụzọ dị otú a, ekpomeekpo ka ukwuu na nke siri ike na-apụta.
Uru oriri na-edozi ahụ nke mmanụ oliv na-enwe oyi
Dị ka mmanụ ndị ọzọ, mmanụ olive apịara oyiỌ dịkwa elu na calorie. Abụba na-ejughị afọ, bụ isi ụdị abụba dị n'ime ya, nwere ahụike nke ukwuu.
olive mmanụNa-enye vitamin K na E. Vitamin E antioxidant siri ike na-etinye aka na ọrụ mgbochi, vitamin K Ọ na-ekere òkè dị mkpa na coagulation ọbara na ahụike ọkpụkpụ.
1 tablespoon (15 ml) mmanụ olive apịara oyiIhe oriri ya bụ nke a:
- Calories: 119
- Mkpokọta abụba: 13.5 grams
- abụba juru eju: gram 2
- Abụba monounsaturated: gram 10
- Polyunsaturated abụba: 1.5 grams
- Vitamin E: 12,9% nke uru kwa ụbọchị (DV)
- Vitamin K: 6.8% nke DV
mmanụ olive apịara oyinwere ma ọ dịkarịa ala 30 bara uru ogige ogige.
Kedu uru mmanụ oliv na-agbanye oyi?
Ọdịnaya abụba dị mma
- mmanụ olive apịara oyi Nwere ihe fọrọ nke nta ka ọ bụrụ mmanụ niile.
- Ọ mejupụtara 71% oleic acid.
- Oleic acid Ọ na-ebelata LDL (ọjọọ) cholesterol.
- mmanụ olive apịara oyi11% abụba dị na ya bụ omega 6 na omega 3 fatty acids.
- Abụba abụọ a na-adịghị mma na-etinye aka na usoro anụ ahụ dị mkpa dị ka ịhazi ọbara mgbali elu, mkpụkọ ọbara na nzaghachi usoro ahụ ji alụso ọrịa ọgụ.
Ọdịnaya antioxidant siri ike
- mmanụ olive apịara oyiN'ihi na ọ bụghị ikpo ọkụ na-edozi ya, ọ na-ejigide antioxidants karịa mmanụ oliv ndị ọzọ.
- Antioxidants na-echebe ahụ pụọ na radicals efu na-emerụ ahụ.
- nwekwara ọrịa obiỌ na-egbochi ọnọdụ adịghị ala ala dịka ọrịa shuga na ọrịa kansa.
- mmanụ olive apịara oyina ike antioxidant Njirimara oleuropein ve hydroxytyrosol Ọgaranya na ogige osisi dị ka
- Ngwakọta ndị a na-ewusi ọkpụkpụ ike, na-ebelata ihe ize ndụ nke ọrịa obi, na-egbochi ụfọdụ ụdị ọrịa cancer.
ọgụ mbufụt
- Mgbatị ogologo oge na ahụ na-ebute ọrịa dịka ọrịa obi, ọrịa shuga, kansa, ọrịa ogbu na nkwonkwo na ọrịa Alzheimer.
- mmanụ olive apịara oyiAbụba dị mma na ogige antioxidant dị na ya na-ebelata mbufụt.
Nchedo megide ọrịa obi
- Iji mmanụ oliv kama iji mmanụ ndị ọzọ na-ebelata cholesterol ọjọọ.
- Ọ na-ebelatakwa ọbara mgbali.
ahụike ụbụrụ
- mmanụ olive apịara oyi na-akwado ahụike ụbụrụ.
- Ngwakọta oleocanthal dị na mmanụ olive Ọrịa Alzheimer Na-ebelata ihe ncheta ụbụrụ jikọtara ya na ya
na-ebelata ọbara mgbali elu
- mmanụ olive apịara oyi, ìhè ọbara mgbali eluỌ na-ebelata ọbara mgbali elu nke ukwuu na ndị nwere ya.
Nchedo ọrịa kansa
- Mmanụ oliv na-ebelata ohere nke ọrịa ara, eriri afọ, prostate na usoro mgbari nri.
- mmanụ olive apịara oyiỌ na-egbochi usoro carcinogenic site na mmetụta nke tyrosol, hydroxytyrosol na ihe ndị ọzọ dị na ya.
na-ebelata usoro ịka nká
- mmanụ olive apịara oyiEbe ọ bụ na ọ bara ụba na antioxidants, ọ na-ebelata usoro ịka nká nke ahụ mmadụ.
- Mmanụ oliv, nke a na-eji eme ihe ịchọ mma na ọgwụgwọ ahịhịa sitere n'okike, na-eme ka akpụkpọ ahụ na-egbuke egbuke ma na-egbuke egbuke.
Mgbochi osteoporosis
- Mmanụ oliv na-eme ka ịnweta ọkpụkpụ dịkwuo mma.
- Ọ na-enyere aka na absorption nke calcium.
- Ya mere, ọ na-egbochi mmalite nke osteoporosis.
Mbelata ihe ize ndụ nke ọrịa shuga
- mmanụ olive apịara oyi Mgbe nri gasịrị, shuga ọbara anaghị arị elu nke ukwuu.
- Nke a kwa ụdị ọrịa shuga 2 Ọ na-ebelata ohere nke ọrịa shuga mara dị ka
Uru maka ntutu isi, akpụkpọ na mbọ
- A na-eji mmanụ oliv eme ihe dị ka ihe eji eme ihe n'ọtụtụ ncha na ude anụ ahụ.
- Maka mgbawa nkewa, jiri nwayọọ were 1-2 tablespoons (15-30 ml) mmanụ oliv na-akpụ isi gị. Mgbe ahụ, ncha ntutu ma sachaa nke ọma.
- Tinye mmanụ oliv dị gịrịgịrị mgbe ịsachara ahụ iji mee ka akpụkpọ ahụ gị dị nro. Jiri akwa nhicha wepụ oke mmanụ.
- Iji gwọọ cuticles gbawara agbawa ma ọ bụ kpọrọ nkụ, jiri obere mmanụ oliv hịa aka n'ọnụ ọ bụla.
- Maka ibelata nsogbu akpụkpọ ahụ, dịka mmanụ oliv ndị ọzọ nwere ike ịnwe ihe mgbakasị anụ ahụ. mmanụ olive apịara oyi Ọ kacha mma iji.
- Ndị nwere akpụkpọ anụ ahụ, karịsịa ụmụ ọhụrụ na ụmụaka, mmanụ oliv na-akpasu akpụkpọ anụ ọkụ karịa, ya mere e kwesịrị iji nlezianya mee ya.
Kedu ka esi eji mmanụ oliv na-agbanye oyi?
- mmanụ olive apịara oyi A na-ejikarị ya eme ihe na nri.
- A na-ejikwa ya dị ka mgbakwasa salad na marinade.
- Ọ bara ezigbo uru iji mmanụ oliv kama iji abụba juru eju.
- Otú ọ dị, mmanụ oliv dị elu na calorie. Ya mere, a ga-eri ya site na ịṅa ntị na ego ahụ.