Kodi Kalamata Olive ndi chiyani? Ubwino ndi Zowopsa

Azitona ndi chimodzi mwa zakudya zopatsa thanzi. Mofanana ndi zipatso zambiri, azitona amabwera m’mitundu yambiri.

Zingamveke zachilendo koma maolivi Amagawidwa ngati chipatso. Izi ndichifukwa choti ili ndi pakati, monga plums ndi yamatcheri. zipatso zamwala ali mgulu.

bulu azitona yemwenso amadziwika kuti Maolivi a Kalamatandi imodzi mwa mitundu yosangalatsa ya azitona ndipo ili ndi ma polyphenols amphamvu omwe amateteza ku matenda.

Kodi Donkey Olive ndi chiyani?

Maolivi a Kalamata (Olea europaea) amachokera ku Kalamata, tauni yaing'ono ku Peloponnese kumwera kwa Greece.

Amadyedwa ndi anthu am'deralo kwa zaka masauzande ambiri, chipatsocho ndi chipatso chamtundu wa chitumbuwa chomwe chimamera pamitengo yaing'ono ya calamoni.

Ngakhale kuti amatchedwa "Greek black olive", ndi mtundu wofiirira wakuda. Ili ndi kukoma kosiyana kosiyana ndi azitona zina.

Poyerekeza ndi azitona zobiriwira ndi zakuda, zimakhala zazikulu, zimakhala ndi mawonekedwe akuluakulu komanso aatali.

mafuta Ngakhale angagwiritsidwe ntchito popanga azitona, amagwiritsidwa ntchito ngati azitona patebulo. Mofanana ndi azitona zambiri, mwachibadwa zimakhala zowawa choncho nthawi zambiri zimakonzedwa musanadye.

Ndi njira yachigiriki yochiritsa, azitona amaikidwa mwachindunji mu brine, mmene amathira yisiti kuti achotse zowawa zake, motero amawonjezera kukoma kwake.

Maolivi ofiirira awa ndi amodzi mwa azitona abwino kwambiri pankhani yazaumoyo chifukwa ali ndi mankhwala othandiza omwe amasunga thanzi.

Mtengo Wopatsa thanzi wa Kalamata Olives

Mosiyana ndi zipatso zambiri, maolivi a kalamataLili ndi mafuta ambiri komanso ma carbohydrate ochepa. 5 kalamata azitona (38 g) zomanga thupi zili motere:

Zopatsa mphamvu: 88

Zakudya: 5 g

CHIKWANGWANI: 3 g

Mapuloteni: 5 gramu

mafuta: 6 g

Sodium: 53% ya Daily Value (DV)

Maolivi a Kalamata ndi chakudya chamafuta ndipo zambiri zake oleic asidizimachokera Pagululi ndi limodzi mwazofufuzidwa kwambiri ndipo limapereka kuchepetsa chiopsezo cha matenda amtima.

Kafukufuku akuwonetsa kuti ali ndi anti-yotupa komanso amathandizira kugwira ntchito kwa mtima.

Kalamata Olive Mavitamini ndi Minerals

Azitona ang'onoang'ono ofiirirawa ali ndi thanzi labwino. Mavitamini ndi minerals omwe ali nawo ndi awa;

kashiamu

Mchere wochuluka kwambiri m'thupi la munthu kashiamuNdikofunikira kuti mafupa, mkamwa ndi mano athanzi. Ndikofunikira kuti mitsempha ndi minofu igwire bwino ntchito, kuphatikizapo mtima.

zamkuwa

Maolivi a Kalamata zofunika Mkuwa ndiye gwero. Mu thupi lonse la munthu, mkuwa umapezeka mu ziwalo ndi minofu ndipo umagwira ntchito yopanga mphamvu. Kusadya mokwanira mkuwa kungayambitse kuwonongeka kwakukulu kwa thupi.

chitsulo

Iron ndi mchere wofunikira komanso wofunikira pakupanga hemoglobin. Hemoglobin imagwira ntchito yofunika kwambiri pakusamutsa mpweya kuchokera m'mapapo kupita ku minofu.

ndi sodium

Popeza imasungidwa m'madzi amchere, maolivi a kalamata imakhala ndi sodium yambiri. Sodium ndi michere yofunika kwambiri paumoyo. Komabe, simuyenera kudya mopambanitsa.

Kudya kwambiri kapena kucheperako kungayambitse mavuto. Zimaganiziridwa kuti makamaka kudya kwambiri kapena kusakwanira kwa sodium kungayambitse ziwopsezo zamtima.

vitamini A

vitamini ANdikofunikira pa thanzi la maso, thanzi la khungu komanso chitetezo chamthupi chathanzi. Magwero a nyama monga mazira ndi chiwindi amapereka vitamini A wabwino kwambiri.

Komabe, mawonekedwe a chomera (pro-vitamin A carotenoids) ndi opindulitsa, ngakhale kuti sangatengeke.

Vitamini E

Mafuta opangidwa ndi zomera monga mtedza ndi mapeyala ndi ofunika kwambiri a vitamini E ndi maolivi a kalamata ndi mmodzi wa iwo.

Vitamini E Ndi vitamini yosungunuka ndi mafuta okhala ndi antioxidant katundu. Zimathandiza kupewa kuwonongeka kwakukulu kwaufulu komwe kumapangitsa kuti thupi likhale lokalamba ndipo lingayambitse matenda aakulu.

Pamodzi ndi mavitamini A, D, ndi K, vitamini E imasungunukanso m'mafuta komanso maolivi a kalamata Lili ndi mafuta acids ambiri.

Azitona za Kalamata zili ndi ma polyphenols amphamvu

Maolivi a KalamataChimodzi mwazabwino zake ndi antioxidant yomwe ili nayo. Kafukufuku wochuluka akuchitidwa pa mankhwala oteteza thanziwa ndipo akuti ali ndi ubwino wochititsa chidwi.

Gallic acid

Gallic acid ndi mtundu wa asidi phenolic ndi amphamvu antioxidative katundu. Kafukufuku akuwonetsa kuti, kuwonjezera pa kuteteza maselo, gallic acid imathandizira chidwi cha insulin komanso imakhala ndi antiviral properties.

Kuonjezera apo, pali maphunziro a zinyama omwe amasonyeza kuti gallic acid imachepetsa kuwonongeka kwa mitsempha chifukwa cha matendawa ndipo imakhala yothandiza pochiza matenda a Alzheimer's.

Hydroxytyrosol

Maolivi a Kalamatandi gwero lofunikira la hydroxytyrosol, imodzi mwama polyphenols amphamvu kwambiri padziko lapansi. Hydroxytirazole ili ndi zinthu zingapo zopindulitsa, monga kuwongolera magwiridwe antchito a mtima komanso kuteteza cholesterol ya LDL ku okosijeni.

oleocanthal

Oleocanthal amawonetsa zotsutsana ndi khansa. Komanso, kafukufuku wa anthu akuwonetsa kuti amachepetsa kupsinjika kwa okosijeni.

Oleanolic acid

Phytochemical iyi imapezeka mumitundu yonse ya azitona ndi mphesa. Kafukufuku wambiri akuwonetsa kuti ali ndi anti-yotupa, antimicrobial ndi anti-chotupa zotsatira.

Mayeso

Oleuropein, polyphenol yodziwika bwino mu azitona, ndiyomwe imayambitsa kukoma kowawa kwa chipatsocho. Pawiriyi imakhala ndi antioxidant ntchito ndipo imawonetsa zonse zamtima komanso chitetezo chamthupi m'maphunziro a anthu.

tyrosol

Maolivi a KalamataAntioxidant ina yamphamvu yopezeka mkati Ngakhale polyphenol iyi imapezeka muzakudya ndi zakumwa zosiyanasiyana monga mphesa ndi tiyi wobiriwira, azitona ndi gwero lofunikira kwambiri. Maolivi a Kalamata, ali ndi ndende yapamwamba kwambiri poyerekeza ndi mitundu ina.

Chimodzi mwazabwino zazikulu za tyrosol ndikuti imathandizira kupondereza makutidwe ndi okosijeni a LDL cholesterol ndipo imathandizira kuchepetsa chiwopsezo chamtima.

Kodi Ubwino wa Maolivi a Kalamata Ndi Chiyani?

Ali ndi ma antioxidants omwe amapereka zabwino zambiri

Maolivi a Kalamatalili ndi ma antioxidants osiyanasiyana, omwe ndi mamolekyu omwe amalimbana ndi ma free radicals m'thupi komanso amachepetsa chiopsezo cha matenda ena osatha. Pakati pawo, gulu lazomera zotchedwa polyphenols ndi lodziwika bwino.

Mitundu iwiri ikuluikulu ya ma polyphenols omwe amapezeka mu azitona ndi oleuropein ndi hydroxytyrosol.

Oleuropein imapanga pafupifupi 80% ya phenolic yonse ya azitona yaiwisi - izi ndizomwe zimayambitsa kukoma kwawo kowawa. 

Oleuropein ndi hydroxytyrosol onse ali ndi antioxidant komanso anti-inflammatory properties zomwe zimateteza ku matenda a mtima ndipo zimatha kuteteza DNA kuwonongeka kwa khansa.

Zopindulitsa pa thanzi la mtima

Maolivi a Kalamataali olemera mu MUFA (ie oleic acid), yomwe yakhala ikugwirizana ndi chiopsezo chochepa cha matenda a mtima.

Kafukufuku akuwonetsa kuti oleic acid imatha kuchepetsa kutupa komwe kumakhudzana ndi kunenepa kwambiri. Zitha kuchepetsanso atherosulinosis, ndiko kuti, kudzikundikira zolembera m'mitsempha.

Kuphatikiza apo, oleic acid imakhala ndi okosijeni wofulumira, kutanthauza kuti sangathe kusungidwa ngati mafuta ndipo amawotchedwa kuti akhale ndi mphamvu m'thupi.

Komabe, kafukufuku akuwonetsa kuti antioxidant zomwe zili mu azitona zimatha kukhala ndi zotsatira zamphamvu paumoyo wamtima kuposa ma MUFA.

Mwachitsanzo, kafukufuku akuwonetsa kuti oleuropein ndi hydroxytyrosol amapereka cholesterol ndi kutsitsa kwa magazi.

Amaponderezanso LDL (yoyipa) cholesterol oxidation, njira yolumikizidwa ndi plaque buildup.

Lili ndi mphamvu zolimbana ndi khansa

Maolivi a KalamataOleic acid ndi ma antioxidants omwe ali mmenemo amateteza ku mitundu ina ya khansa.

Kafukufuku wamachubu akuwonetsa kuti oleic acid imatha kuchepetsa jini ya epidermal growth factor receptor 2 (HER2), yomwe imatha kusintha selo lathanzi kukhala chotupa. Chifukwa chake, imatha kulepheretsa kukula kwa khansa.

Momwemonso, oleuropein ndi hydroxytyrosol adawonetsa ntchito za antitumor zomwe zimalepheretsa kukula ndi kufalikira kwa maselo a khansa ndikulimbikitsa kufa kwawo.

Kafukufuku wa nyama amawona kuti ma antioxidants onsewa amatha kukhala ndi chitetezo pakhungu, m'mawere, khansa ya m'matumbo ndi m'mapapo, pakati pa mitundu ina ya khansa.

Kuteteza maselo a mitsempha kuti asawonongeke

Matenda ambiri a neurodegenerative omwe amayambitsa kuwonongeka kwa maselo a muubongo, monga Parkinson's ndi Alzheimer's disease, amayamba chifukwa cha kuwonongeka kwa ma free radicals.

Antioxidant yolemera, chifukwa imalimbana ndi ma radicals aulere kuti achepetse zotsatira zoyipa za antioxidants maolivi a kalamatazingathandize kuteteza ku mikhalidwe imeneyi.

Kafukufuku wamachubu ndi nyama apeza kuti polyphenol oleuropein ndi neuroprotector yofunika kwambiri chifukwa imatha kuteteza kutayika kwa maselo a muubongo omwe amalumikizidwa ndi matenda a Parkinson komanso kutsika kwa zolembera za amylose zomwe zimagwirizanitsidwa ndi matenda a Alzheimer's.

Amathandiza kuchepetsa thupi

Maolivi a KalamataMa phytochemicals omwe ali mmenemo amathandiza kupewa kudzikundikira kwa mafuta m'thupi. Maolivi a KalamataImalepheretsa kuwonongeka kwa LDL cholesterol (cholesterol yoyipa) ndi ntchito zake za antioxidant. Zimathandiziranso kusunga milingo ya HDL (cholesterol yabwino) m'thupi.

Maolivi a Kalamataimapereka ma enzymes a antioxidant ku minofu ya adipose ndikuletsa kuwonongeka kwa okosijeni kapena kutupa. Pamene minofu ya adipose ndi kuwonongeka kwa lipid kumayendetsedwa, kunenepa kosafunikira kumapewedwa.

Imalimbitsa thanzi la m'mimba

Maolivi a KalamataKugwiritsa ntchito pafupipafupi komanso pamlingo wofunikira kumapindulitsa kwambiri m'mimba ndipo kumathandizira kwambiri m'mimba.

Kalamata olivePhinduli limabwera makamaka chifukwa cha zakudya zomwe zimakhala ndi fiber. Ulusi umenewu umagwira ntchito ngati mankhwala otsekemera achilengedwe, omwe amachititsa kuti matumbo asamayende bwino ndikuonetsetsa kuti chimbudzi chikutuluka bwino m'thupi.

Izi sizimangothetsa kudzimbidwa, komanso zimapereka mpumulo kuzinthu zina za m'mimba monga kupweteka kwa m'mimba, matenda opweteka a m'mimba, mpweya, kutupa.

Amapereka mchere wolimbitsa mafupa

Maolivi a KalamataPhindu lina ndi luso lolimbitsa mafupa ndi mano. Ndi chifukwa cha kukhalapo kwa mchere wofunikira wolimbitsa mafupa monga calcium ndi phosphorous.

Calcium imathandiza kwambiri kulimbikitsa mafupa komanso amachepetsa chiopsezo cha osteoporosis.

Osati kashiamu yokha, komanso phosphorous imagwira ntchito yofunika kwambiri kuti mafupa akhale olimba chifukwa amagwira ntchito ndi kashiamu kuti apange mafupa.

Pafupifupi 50 peresenti ya mafupa athu ali ndi phosphorous, ndipo pafupifupi 80 peresenti ya phosphorous yonse m’thupi lathu imapezeka m’mafupa ndi mano.

Kodi Zowopsa za Maolivi a Kalamata Ndi Chiyani?

Maolivi a Kalamata Imakhala ndi njira yochiritsira kuti iwonjezere kukoma kwake. Izi zikutanthauza kuziyika mu brine, zomwe zimawonjezera kuchuluka kwa sodium. Kudya kwambiri kwa sodium ndizomwe zimayambitsa kuthamanga kwa magazi.

Pachifukwa ichi, muyenera kusankha njira zina zokhala ndi mchere wochepa kuti mupewe zotsatira zoipa pa thupi.

Kodi Mungadye Bwanji Azitona Kalamata?

Maolivi a Kalamata Ikhoza kudyedwa m'njira zosiyanasiyana. Choyamba, zimangokoma zokhazokha ndipo zimakometsa matebulo am'mawa.

Zimapanganso kuphatikiza kwakukulu ndi tchizi ndi zipatso ngati zokometsera kapena zitha kudulidwa ndikuwonjezedwa ku pizza.