Mangani Macalorie muOlive? Kubatsira uye Kukosha Kwekudya Kwemuorivhi

Zita rechiLatin remuorivhi "Izvi zvinonzi Olea europaea, muorivhi-mutiMichero midiki inokura mutema kana girini uye inodyiwa. Muchero weMediterranean unonaka maorivhiIcho chikafu chakakosha pakudya kwemangwanani. Inowedzerwawo kune zvekudya zvakaita sepizza nemasaladhi kuti uwedzere kunaka. 

Kunyanya kushandiswa kwayo ndeyekubvisa mafuta. Anozivikanwa kuti akapfuma mumafuta anobatsira mafuta omuorivhiNdiyo nheyo yezvokudya zveMediterranean.

Maorivhi muchero here?

michero yematombo Ndecheboka remichero inonzi mango, cherry, uye peach.

Iyo yakakwirira mu vitamin E uye mamwe ma antioxidants ane simba. Ongororo dzinoratidza kuti inobatsira kumwoyo uye inodzivirira kubva kuosteoporosis nekenza.

Zvinonziwo zvine hutano nemasayendisiti. Kudya kweMediterraneanIyi michero miduku inoshandiswa kugadzira mafuta emuorivhi, iyo imwe yezvikamu zvikuru zvemafuta emuorivhi.

Icho chikafu chakakosha pamatafura emangwanani. uremu hwemuorivhi Iyo inenge 3-5 magiramu. Iyo ine ruvara rwegirini kana isina kuibva uye inosviba kana yaibva. Dzimwe mhando dzinoramba dzakasvibirira kunyangwe dzichikura.

muchinyorwa "chii chinonzi muorivhi", "koriori kukosha kwemuorivhi", "zvinobatsira uye mavhitamini emuorivhi", "chii chiri kushandiswa kwemaorivhi", "kukuvadza kwekushandisa maorivhi zvakanyanya" nezve "ruzivo nezve maorivhi" Achapiwa. 

Kukosha Kwekudya Kwemuorivhi

Ingani makorikori mumaorivhi?

A 100-gram service inopa 115-145 macalorie, kana gumi maorivhi macalorie Iine 59 calories. 100 magiramu akaibva, akaiswa mumagaba Muorivhi unei?

Calories: 115

Mvura: 80%

Mapuroteni: 0.8 gramu

Carbs: 6.3 gramu

Shuga: 0 magiramu

Fiber: 3,2 gramu

Mafuta: 10.7 gramu

   Yakazadzwa: 1.42 gramu

   Monounsaturated: 7.89 gramu

   Polyunsaturation: 0.91 gramu

Kana chati iri pazasi maorivhi matema uye akasvibiraIzvo zvinovaka muviri zve 34 magiramu e Ichi chikamu chinoenderana ne10 maorivhi madiki kusvika pakati.

Muorivhi ndeweboka ripi rekudya?

“Maorivhi ane protein here? Kana kuti mafuta here?” mumwe anoshamisika. 100 magiramu protein yehuwandu hwemaorivhi 0.8 gramu, nepo huwandu hwemafuta huri 10.7 gramu. Nokudaro, inorondedzerwa semafuta.

Mafuta eMuorivhi

Iine 11-15% mafuta, 74% ayo ari rudzi rwe monounsaturated fatty acid. oleic acidrori.

Icho chikamu chikuru chemafuta omuorivhi. Oleic acid inopa akawanda mabhenefiti ehutano, kusanganisira yakaderedzwa njodzi yekuzvimba uye chirwere chemoyo. Inorwisa gomarara.

Olive Carbs uye Fiber

Iine 4-6% makhahydrates, saka iri muchero wakaderera-carb. Mazhinji emacarbohydrates aya ane fiber. Fiber inoita 52-86% yehuwandu hwemacarbohydrate.

Vitamine uye Minerals muOlives

Vitamin E

Zvikafu zvezvirimwa zvine mafuta akanyanya kazhinji zvine huwandu hwakawanda hweiyi antioxidant ine simba. 

Demir

Mhando nhema itsime rakanaka resimbi, iyo yakakosha kuti masero matsvuku eropa atakure oxygen.

mhangura

Iine huwandu hwakanaka hwemhangura.

karusiyamu

Calcium, iyo mineral yakawanda kwazvo mumuviri wedu, yakakosha pakushanda kwebhonzo, tsandanyama uye tsinga. 

yavaibvisa

Nekuti marudzi mazhinji akaiswa mu brine kana brine, ane yakawandisa yesodium.

Mamwe Mishonga Yemiti

Mishonga yakawanda yemiti inonyanya kupfuma mune antioxidants, kusanganisira:

oleuropein

Ndiyo yakanyanya kuwanda antioxidant mune nyowani, immature marudzi. Ine zvakawanda zvinobatsira pautano.

Hydroxytyrosol

muorivhi Munguva yekukura, oleuropein inoputsika kuita hydroxytrosol. Iyo zvakare ine simba antioxidant. 

tyrosol

Iyi antioxidant, inonyanya kuwanikwa mumafuta emuorivhi, haina simba sehydroxytyrosol. Asi zvinobatsira kudzivirira chirwere chemwoyo.

Oleanolic acid

Iyi antioxidant inodzivirira kukuvara kwechiropa, inogadzirisa mafuta eropa uye inoderedza kuzvimba.

quercetin

Ichi chikafu chinoderedza BP uye inovandudza hutano hwemwoyo.

Ndezvipi Zvakanakira Kudya Maorivhi?

Ichi chibereko, iyo inoumba hwaro hwekudya kweMediterranean, ine hutano hwakawanda, kunyanya mukusimudzira hutano hwemwoyo nekudzivirira kenza. 

Iine antioxidant properties

Antioxidants inoderedza njodzi yezvirwere zvisingaperi senge chirwere chemoyo negomarara. muorivhiIyo yakapfuma mune antioxidants uye inobatsira kune akawanda matambudziko ehutano, kubva mukuderedza kukura kwekuzvimba-kurwisa tupukanana.

Inobatsira kune hutano hwemoyo

High blood cholesterol uye blood pressure zvinhu zvine njodzi yechirwere chemoyo. muorivhiOleic acid, iyo huru fatty acid mumusidhari, yakanakira kuvandudza hutano hwemoyo. Inogadzirisa cholesterol uye inodzivirira LDL (yakaipa) cholesterol kubva kune oxidation.

Inobatsira kune hutano hwemapfupa

Osteoporosis inoratidzwa nekuderera kwefupa uye kunaka kwebhonzo. Zvinowedzera njodzi yekutyoka mapfupa. Mitemo ye osteoporosis munyika dzeMediterranean yakaderera kupfuura mune dzimwe nyika dzeEurope, uye izvi vachidya maorivhi inofungidzirwa kuti ine hukama.

Inobatsira kudzivirira cancer

Munharaunda yeMediterranean, uko kenza nezvimwe zvirwere zvisingaperi zvakaderera pane dzimwe nyika dzokuMadokero maorivhi inodyiwa zvakanyanya. Nechikonzero ichi, inofungidzirwa kubatsira kuderedza njodzi yegomarara.

Izvi zvinokonzerwa neiyo yakakwira antioxidant uye oleic acid yemukati. Ongororo dzeTest-tube dzinoratidza kuti makomisheni aya anovhiringa kutenderera kwehupenyu hwemaseru egomarara muzamu, muura, nemudumbu.

Inorwisa kuzvimba

muorivhiMafuta emonounsaturated, pamwe chete nevhitamini E uye polyphenols, anobatsira kurwisa kuzvimba uye zvimwe zvirwere.

Iyo ine zvakare imwe yakakosha komputa inonzi oleocanthal, ine anti-inflammatory properties.

Oleocanthal inoshanda nekudzivisa kugadzirwa kweCOX-1 uye COX-2, ma enzymes anozivikanwa kukonzera kuzvimba.

Inovandudza hutano hwekudya

muorivhiVane probiotic simba, zvichiita kuti zvive zvakakosha pakuchengetedza hutano hwekudya. muorivhi chikafu chakaviriswa, zvichireva kuti utachiona husina kunaka muura Lactobacillus akapfuma mu

muorivhiphenolic compounds mubhakitiriya rinozivikanwa kukonzera kuzvimba kwemudumbu H. pylori Inogonawo kumisa kukura kwayo.

muorivhiPhenols inowanzogara mudumbu kwenguva yakareba, kazhinji ichiita sehutachiona hwehutachiona uye inovandudza hutano hwekudya.

Inovandudza hutano hwehuropi

Uropi hunonyanya kugadzirwa nemafuta acids. muorivhiMonounsaturated fatty acids inobatsira kuchengetedza ndangariro uye kunyange kunatsiridza kutarisa. 

vachidya maorivhi Yakawanikwa zvakare kudzivirira huropi sero kufa (nekuda kwechirwere) uye kuderedza kurasikirwa kwendangariro.

Inogona kuderedza mazinga eshuga

Kunyangwe paine ruzivo rushoma pane izvi, mamwe masosi maorivhiZvinoratidza kuti zvinogona kubatsira kuderedza shuga yeropa.

muorivhiinogona kuchinja nzira iyo muviri unogadzira uye inopindura kune insulini, uye izvi zvinogona kubatsira varwere vane huwandu hweshuga yeropa.

Mabhenefiti eOlive kune Ganda uye Bvudzi

muorivhiIyo mafuta acids uye antioxidants mairi inovaka uye inonyorovesa zvese ganda nebvudzi. Vitamin E, inodzivirira ganda kubva kune ultraviolet mwaranzi uye kunyange kubatsira kudzivirira wrinkles. maorivhiNdiyo yakasimba pane antioxidants.

muorivhiIyo oleic acid ine inovandudza kutaridzika kweganda uye hutano hwebvudzi. 

Ko Olive Kukodza Here?

muorivhikunokanganisa uremu hwemunhu neimwe nzira.

calorie density

muorivhiIine low calorie density. Calorie density chiyero chehuwandu hwemakoriyuta zvichienderana nehuremu kana huwandu (mumagiramu) echikafu. Kazhinji, chero chikafu chine calorie density ye4 kana kupfuura inoonekwa seyakakwira.

Maorivhi madema kana magiriniYayo caloric density iri pakati pe1 ne1,5. Kudya zvokudya zvakaderera-calori kunobatsira kuderedza uremu.

mafuta ane utano

muorivhi, nekuda kwechimiro chayo chemakemikari, yakazara uye trans mafutaIine hutano unsaturated mafuta. Mafuta ose ane huwandu hwemakoriyumu, asi unsaturated mafuta anokanganisa muviri zvakanyanya kubatsira.

Kunyanya, kutsiva makabhohaidhiretsi uye mamwe mafuta mukudya nemafuta ane monounsaturated kunoderedza kuzvimba uye kunoderedza njodzi yekurwadziwa kwemoyo.

Mafuta emonounsaturated anowanikwa muorivhi, hazelnut, avocado, uye mafuta emiti. Zvimwe zvidzidzo zvinoratidza kuti vanhu vanodya mafuta anonzi monounsaturated vanoderedza uremu nyore nyore. 

Kudya kweMediterranean

Kunyange zvazvo zvikafu zvakagadziriswa zvisingadyiwi mukudya kweMediterranean, zvokudya zvepanyama uye hove zvegungwa zvinosarudzwa, izvo zvinobatsira kuderedza uremu. Maorivhi, mafuta omuorivhi uye mamwe mafuta ane hutano chinhu chakakosha chekudya uku.

Chikafu cheMedithera chinopa zvikomborero zvakati wandei, sekudzikisa BP uye kuonda kwechiuno.

Ngwarira kukukura kwechikamu

Muorivhi, Kunyangwe ichibatsira kuderedza uremu nekuda kwezvikonzero zvakaita seyakaderera calorie density, inofanirwa kudyiwa zvine mwero nekuda kweiyo yakanyanya munyu yemukati uye yakazara mafuta emukati. Ichi chiyero chiri pakati pe56-84 gramu, kureva, 16-24 maorivhi epakati-kati pazuva.

Chii chinonzi Kukuvadza kweOlive?

muorivhi inopedzwa zvakachengeteka nevanhu vazhinji, asi inewo zvimwe zvakaderera.

Olive Allergy

mukume wemuorivhiKusawirirana nayo hakuwanzoitiki, kunyange zvazvo kusawirirana kwairi kwakajairika. muorivhi Mushure mekudya, vanhu vane hanya vanogona kunzwa kusawirirana mumuromo kana pahuro.

Simbi dzinorema

muorivhiInogona kunge iine simbi inorema uye zvicherwa zvakaita seboron, sarufa, tini uye lithium. Kushandisa masimbi akawanda anorema kunokuvadza hutano uye kunowedzera njodzi yegomarara.

asi maorivhiHuwandu hwemasimbi aya munyika kazhinji huri pasi pemutemo. Nokudaro, muchero uyu unonzi wakachengeteka. 

acrylamide

Acrylamide yakaratidzwa kuwedzera njodzi yegomarara mune zvimwe zvidzidzo uye kutora acrylamide kunofanirwa kuganhurwa zvakanyanya sezvinobvira. Vamwe marudzi omuorivhi inogona kunge iine huwandu hwakawanda hweacrylamide nekuda kwekugadziriswa.

Semagumo;

Maorivhi ane macarbohydrates mashoma.yakakwirira mumafuta ane utano. Iinewo zvakawanda zvehutano zvinobatsira, zvakadai sekuvandudza hutano hwemwoyo.