Kodi ma calories angati mu Azitona? Ubwino ndi Thanzi Labwino la Maolivi

Dzina lachilatini la azitona "Ndi Olea europaea, mtengo wa azitonaNdi zipatso zazing'ono zomwe zimamera zakuda kapena zobiriwira ndipo zimadyedwa. Chipatso chokoma cha Mediterranean maoliviNdi chakudya chofunikira cham'mawa. Amawonjezeredwa ku zakudya monga pizza ndi saladi kuti awonjezere kukoma. 

Kugwiritsiridwa ntchito kwake kodziwika kwambiri ndikuchotsa mafuta. Amadziwika kuti ali olemera mu mafuta opindulitsa mafuta a azitonaNdilo mwala wapangodya wa zakudya zaku Mediterranean.

Kodi azitona ndi chipatso?

zipatso zamwala Ndi wa gulu la zipatso zotchedwa mango, chitumbuwa, ndi pichesi.

Lili ndi vitamini E wambiri komanso ma antioxidants ena amphamvu. Kafukufuku akusonyeza kuti ndi wopindulitsa pa mtima ndipo amateteza ku matenda a mafupa ndi khansa.

Komanso amati ndi wathanzi ndi asayansi. Zakudya za MediterraneanZipatso zazing'onozi zimagwiritsidwa ntchito popanga mafuta a azitona, omwe ndi chimodzi mwa zigawo zazikulu za mafuta a azitona.

Ndi chakudya chofunikira kwambiri pazakudya zam'mawa. kulemera kwa azitona Ndi pafupifupi 3-5 g. Zimakhala zobiriwira mumtundu wake zikasapsa ndipo zimadetsa zikapsa. Mitundu ina imakhalabe yobiriwira ngakhale ikakhwima.

m'nkhani "Kodi maolivi ndi chiyani", "mtengo wamtengo wapatali wa azitona", "ubwino ndi mavitamini a azitona", "ntchito ya azitona ndi chiyani", "kuwononga maolivi mopitirira muyeso" zogwirizana "zambiri za azitona" Kudzapatsidwa. 

Mtengo Wopatsa thanzi wa Azitona

Kodi ma calories angati mu azitona?

Kutumikira kwa magalamu 100 kumapereka ma calories 115-145, kapena 10 ma calories Lili ndi ma calories 59. 100 magalamu zakupsa, zamzitini Kodi azitona ali ndi chiyani?

Zopatsa mphamvu: 115

Madzi: 80%

Mapuloteni: 0.8 gramu

Zakudya: 6.3 g

Shuga: 0 gramu

CHIKWANGWANI: 3,2 g

mafuta: 10.7 g

   Kulemera kwake: 1.42g

   Monounsaturated: 7.89 magalamu

   Polyunsaturation: 0.91 magalamu

Ngati tchati pansipa azitona zakuda ndi zobiriwiraZakudya zomwe zili ndi 34 magalamu a Gawoli limafanana ndi maolivi ang'onoang'ono 10 mpaka apakati.

Kodi azitona ali m'gulu la zakudya ziti?

"Kodi azitona ndi mapuloteni? Kapena ndi mafuta?” wina amadabwa. 100 magalamu mapuloteni ochuluka a azitona 0.8 magalamu, pamene kuchuluka kwa mafuta ndi magalamu 10.7. Chifukwa chake, amawerengedwa ngati mafuta.

Mafuta a Olive

Muli 11-15% mafuta, 74% omwe ndi mtundu wa monounsaturated mafuta acid. oleic asidigalimoto.

Ndicho chigawo chachikulu cha mafuta a azitona. Oleic acid imapereka maubwino ambiri azaumoyo, kuphatikiza chiwopsezo chochepa cha kutupa ndi matenda amtima. Imalimbana ndi khansa.

Olive Carbs ndi Fiber

Lili ndi 4-6% ya chakudya, choncho ndi chipatso chochepa cha carb. Zambiri mwazakudyazi ndi fiber. Ulusi umapanga 52-86% yazakudya zonse zama carbohydrate.

Mavitamini ndi Minerals mu Azitona

Vitamini E

Zakudya zokhala ndi mafuta ambiri nthawi zambiri zimakhala ndi antioxidant yamphamvu iyi. 

chitsulo

Mitundu yakuda ndi gwero labwino la ayironi, yomwe ndi yofunika kuti maselo ofiira a magazi azinyamula mpweya.

zamkuwa

Lili ndi mkuwa wambiri.

kashiamu

Calcium, mchere wochuluka kwambiri m'thupi lathu, ndi wofunikira kuti mafupa, minofu ndi mitsempha zigwire ntchito. 

ndi sodium

Chifukwa mitundu yambiri imayikidwa mu brine kapena brine, imakhala ndi sodium yambiri.

Zomera Zina

Mitundu yambiri ya zomera imakhala ndi ma antioxidants ambiri, kuphatikizapo:

Mayeso

Ndi antioxidant wochuluka kwambiri mumitundu yatsopano, yosakhwima. Lili ndi ubwino wambiri wathanzi.

Hydroxytyrosol

maolivi Pakukula, oleuropein imaphwanyidwa kukhala hydroxytrosol. Komanso ndi antioxidant wamphamvu. 

tyrosol

Antioxidant imeneyi, yomwe imapezeka kwambiri m'mafuta a azitona, si yamphamvu ngati hydroxytyrosol. Koma zimathandiza kupewa matenda a mtima.

Oleanolic acid

Antioxidant iyi imalepheretsa kuwonongeka kwa chiwindi, imayang'anira mafuta a magazi komanso imachepetsa kutupa.

quercetin

Chomerachi chimachepetsa kuthamanga kwa magazi ndikuwongolera thanzi la mtima.

Ubwino Wodya Azitona Ndi Chiyani?

Chipatso ichi, chomwe chimapanga maziko a zakudya za ku Mediterranean, chimakhala ndi ubwino wambiri wathanzi, makamaka pakulimbikitsa thanzi la mtima ndi kupewa khansa. 

Ali ndi antioxidant katundu

Antioxidants amachepetsa chiopsezo cha matenda aakulu monga matenda a mtima ndi khansa. maoliviIli ndi ma antioxidants ambiri ndipo imathandiza pamavuto ambiri azaumoyo, kuyambira pakuchepetsa kukula kwa tizilombo toyambitsa matenda olimbana ndi kutupa.

Zopindulitsa pa thanzi la mtima

Kuchuluka kwa cholesterol m'magazi ndi kuthamanga kwa magazi ndizomwe zimayambitsa matenda amtima. maoliviOleic acid, mafuta ofunikira kwambiri mumkungudza, ndiwothandiza kwambiri pakuwongolera thanzi la mtima. Imawongolera kuchuluka kwa cholesterol ndikuteteza LDL (yoyipa) cholesterol ku okosijeni.

Zopindulitsa pa thanzi la mafupa

Osteoporosis imadziwika ndi kuchepa kwa mafupa ndi mafupa. Zimawonjezera chiopsezo chothyola mafupa. Miyezo ya osteoporosis m'maiko aku Mediterranean ndi yotsika kuposa ku Europe konse, ndipo izi kudya azitona amaonedwa kuti ndi ogwirizana.

Amathandiza kupewa khansa

M'chigawo cha Mediterranean, kumene khansa ndi matenda ena aakulu ndi otsika kuposa mayiko ena a Kumadzulo maolivi amadyedwa kwambiri. Pachifukwa ichi, akuganiza kuti amathandizira kuchepetsa chiopsezo cha khansa.

Izi ndichifukwa cha kuchuluka kwake kwa antioxidant ndi oleic acid. Kafukufuku wa ma test tube akuwonetsa kuti mankhwalawa amasokoneza moyo wa maselo a khansa m'mawere, m'matumbo, ndi m'mimba.

Amalimbana ndi kutupa

maoliviMafuta a monounsaturated, pamodzi ndi vitamini E ndi polyphenols, amathandiza kulimbana ndi kutupa ndi matenda ena.

Lilinso ndi mankhwala ena ofunika kwambiri otchedwa oleocanthal, omwe ali ndi anti-inflammatory properties.

Oleocanthal amagwira ntchito poletsa kupanga COX-1 ndi COX-2, ma enzyme omwe amadziwika kuti amayambitsa kutupa.

Imalimbitsa thanzi la m'mimba

maoliviAli ndi kuthekera kwa ma probiotic, kuwapangitsa kukhala ofunikira kuti akhalebe ndi thanzi labwino m'mimba. maolivi ndi chakudya chotupitsa, kutanthauza kuti mabakiteriya okonda matumbo Lactobacillus ndi wolemera mu

maolivimankhwala a phenolic mu bakiteriya omwe amadziwika kuti amayambitsa kutupa m'mimba H. pylori Ikhozanso kuletsa kukula kwake.

maoliviPhenols amakonda kukhala m'mimba kwa nthawi yayitali, nthawi zambiri amakhala ngati mabakiteriya am'matumbo ndikuwongolera kugaya bwino.

Imalimbitsa thanzi laubongo

Ubongo umapangidwa kwambiri ndi mafuta acids. maoliviMafuta a monounsaturated mafuta acids amathandizira kukumbukira kukumbukira komanso kukonza malingaliro. 

kudya azitona Zinapezekanso kuti zimalepheretsa kufa kwa maselo a ubongo (chifukwa cha matenda) ndikuchepetsa kukumbukira kukumbukira.

Atha kutsitsa shuga m'magazi

Ngakhale pali chidziwitso chochepa pa izi, magwero ena maoliviZikusonyeza kuti zingathandize kuchepetsa shuga m'magazi.

maoliviimatha kusintha momwe thupi limapangidwira ndikuyankhira insulin, ndipo izi zitha kuthandiza odwala omwe ali ndi shuga wambiri m'magazi.

Ubwino wa Azitona pa Khungu ndi Tsitsi

maoliviMafuta acid ndi ma antioxidants omwe ali mmenemo amadyetsa komanso amanyowetsa khungu ndi tsitsi. Vitamini E, yomwe imateteza khungu ku cheza cha ultraviolet komanso imathandizira kupewa makwinya. maoliviNdi antioxidants amphamvu kwambiri.

maoliviOleic acid yomwe ili nayo imapangitsa kuti khungu liwoneke bwino komanso thanzi la tsitsi. 

Kodi Kunenepa kwa Azitona?

maolivizimakhudza kulemera kwa munthu m'njira zina.

kachulukidwe ka calorie

maoliviIli ndi kachulukidwe kakang'ono ka calorie. Kachulukidwe ka kalori ndi muyeso wa kuchuluka kwa ma calories potengera kulemera kapena voliyumu (mu magalamu) a chakudya. Nthawi zambiri, chakudya chilichonse chokhala ndi calorie yochepera 4 kapena kupitilira apo chimatengedwa kuti ndichokwera.

Azitona wakuda kapena wobiriwiraKachulukidwe kake ka calorie ndi pakati pa 1 ndi 1,5. Kudya zakudya zochepa zama calorie kumathandiza kuchepetsa thupi.

mafuta abwino

maolivi, chifukwa cha kapangidwe kake ka mankhwala, odzaza ndi mafuta a transMuli mafuta athanzi opanda unsaturated. Mafuta onse ali ndi ma calories ofanana, koma mafuta osatulutsidwa amakhudza thupi mopindulitsa kwambiri.

Makamaka, kusintha chakudya chamafuta ndi mafuta ena m'zakudya ndi mafuta a monounsaturated kumachepetsa kutupa komanso kumachepetsa chiopsezo cha matenda a mtima.

Mafuta a monounsaturated amapezeka mu azitona, hazelnut, avocado, ndi mafuta a zomera. Kafukufuku wina amasonyeza kuti anthu omwe amadya mafuta a monounsaturated amawonda mosavuta. 

Zakudya za Mediterranean

Ngakhale kuti zakudya zowonongeka sizimadya zakudya za ku Mediterranean, zakudya zachilengedwe ndi nsomba za m'nyanja zimakonda, zomwe zimathandiza kuchepetsa thupi. Maolivi, mafuta a azitona ndi mafuta ena athanzi ndizofunikira kwambiri pazakudya izi.

Zakudya za ku Mediterranean zimapereka maubwino angapo, monga kutsitsa kuthamanga kwa magazi komanso kuchepa kwa m'chiuno.

Samalani ndi kukula kwa gawo

Azitona, Ngakhale zimathandiza kuchepetsa thupi chifukwa cha zifukwa monga kuchepa kwa kalori, ziyenera kudyedwa pang'onopang'ono chifukwa cha mchere wambiri komanso mafuta ambiri. Muyeso uwu uli pakati pa 56-84 magalamu, ndiye kuti, 16-24 maolivi apakati patsiku.

Kodi Zoopsa za Azitona Ndi Chiyani?

maolivi imadyedwa mosamala ndi anthu ambiri, koma ilinso ndi zovuta zina.

Olive Allergy

mungu wa mtengo wa azitonaKusagwirizana ndi izo sikochitika, ngakhale kuti ziwengo ndizofala. maolivi Akatha kudya, anthu omwe ali ndi vuto losamva amatha kudwala mkamwa kapena pakhosi.

Zitsulo zolemera

maoliviItha kukhala ndi zitsulo zolemera ndi mchere monga boron, sulphur, malata ndi lithiamu. Kudya zitsulo zolemera kwambiri kumawononga thanzi ndipo kumawonjezera chiopsezo cha khansa.

koma maoliviKuchuluka kwa zitsulo izi padziko lapansi nthawi zambiri kumakhala kotsika kwambiri kuposa malire ovomerezeka. Choncho, chipatsochi chimaonedwa kuti ndi chotetezeka. 

acrylamide

Acrylamide yawonetsedwa kuti imawonjezera chiopsezo cha khansa m'maphunziro ena ndipo kudya kwa acrylamide kuyenera kuchepetsedwa momwe kungathekere. Ena mitundu ya azitona ikhoza kukhala ndi acrylamide yambiri chifukwa cha kukonza.

Chifukwa;

Maolivi ali ndi chakudya chochepa.wokhala ndi mafuta abwino. Lilinso ndi ubwino wambiri wathanzi, monga kukonza thanzi la mtima.