Yintoni i-Oli ye-Olive ye-Olive eyongezelelweyo kwaye isetyenziswa phi? Iingenelo kunye neeNgozi

Amafutha yenye ye-macronutrients ezintathu ezibalulekileyo kubomi bomntu kwaye zenza inxalenye enkulu yomzimba wethu. Ngaphandle kwamafutha, iivithamini A, D, E kunye ne-K azikwazi ukufunxwa ngumzimba.

Nangona kunjalo, ayizizo zonke iioli ezinempembelelo efanayo emzimbeni. ioli yomnquma enyulu Amafutha anempilo afana, anceda ukulwa noxinzelelo, ukuphucula ukuguquguquka kwemizwelo, ukunciphisa ukudinwa kwengqondo kunye nokunceda ukunciphisa umzimba. 

namafutha omnqumaYenziwe ngesiqhamo somthi womnquma, ngokwemvelo uphezulu kwi-acids enempilo ephilileyo. Kukho iintlobo ezahlukeneyo zeoli yeoli kwimarike, kodwa uphando iinzuzo extra virgin ioli yomnqumaibonisa ukuba ingaphezulu kunezinye iindidi.

ioli yomnquma enyuluIfunyenwe ngenxa yokulungiswa okuncinci kweoli yeoli ecocekileyo. Olu hlobo lweoli yomnquma yeyona ndlela isempilweni kwaye isulungekileyo yeoli yomnquma.

Indlela yokuFumana i-Oli ye-Olive ye-Olive eyongezelelweyo?

Ioli yomnquma yenziwa ngokucinezela iminquma, iziqhamo zomthi womnquma. Inkqubo ilula ngendlela emangalisayo: cinezela nje iminquma ukukhulula ioyile.

Nangona kunjalo, kukho ingxaki enkulu ngeoli yomnquma. Akusoloko kulula njengoko sicinga. Ezinye iinguqulelo ezikumgangatho ophantsi zinokutsalwa kusetyenziswa imichiza okanye zixutywe nezinye ioyile ezingabizi kakhulu.

Ke ngoko, kubaluleke kakhulu ukufumana kwaye uthenge ioyile efanelekileyo yomnquma.

Olona hlobo lubalaseleyo lweoli yeoli ioli yomnquma enyuluyi. Itsalwa ngeendlela zendalo kwaye ibekwe emgangathweni kwiimpawu ezithile zoluvo ezifana nobunyulu, incasa kunye nevumba.

Ioli ye-olive eyenziwe ngokwemvelo ngale ndlela inencasa eyahlukileyo kwaye iphezulu kwi-phenolic antioxidants, eyona nto ibangela ukuba ioli yomnquma yokwenene inenzuzo.

Kukwakho neoyile ezisulungekileyo zomnquma, ezihlala zitsalwa ngezinyibilikisi, zinyangwa ngobushushu, okanye zixutywe nangeoyile engabizi kakhulu njengeembotyi zesoya kunye neoyile yecanola.

Ngoko ke, uhlobo olucetyiswayo lweoli yomnquma kuphela ioli yomnquma enyulud. Nangona kunjalo, khumbula ukuba kukho ubuqhetseba obuninzi kwimarike yeoli ye-olive kwaye uqaphele ukuthenga kwi-brand ethembekileyo okanye umthengisi.

Ixabiso lesondlo se-Oli ye-Olive ye-Olive eyongezelelweyo

ioli yomnquma enyulu Inezondlo ngokwenene. Ngezantsi Umxholo wesondlo we-100 grams yeoli ye-olive eyongezelelweyo Nazi:

Amafutha ahluthayo: 13.8%

Amafutha e-monounsaturated: 73% (uninzi lwe-18 carbon long oleic acid)

I-Omega 6: 9.7%

I-Omega 3: 0.76%

I-Vitamin E: i-72% ye-RDI

I-Vitamin K: i-75% ye-RDI 

ioli yomnquma enyulu Okukhona kuqaqambile, kokukhona iqulethe i-antioxidants. Ezi zinto zisebenza ngokwebhayoloji, kwaye ezinye zazo zinceda ukulwa nezifo ezimandundu.

ioli yomnquma enyuluEzinye zee-antioxidants eziphambili ezifunyenwe kuyo  ioleocanthal kwaye ikhusela i-cholesterol ye-LDL kwi-oxidation ioleuropein'Dr.

Zeziphi iiNzuzo ze-Oli ye-Olive ye-Olive eyongezelelweyo?

Iqulethe izithako ezichasayo

Ukudumba okungapheliyo kucingelwa ukuba kuphakathi koonobangela bezifo ezininzi. Oku kubandakanya isifo senhliziyo, umhlaza, isifo se-metabolic syndrome, isifo seswekile, i-Alzheimer kunye nesifo samathambo.

Enye yeenzuzo zeoli yeoli kukukwazi ukulwa nokudumba.

Eyona asidi ibalaseleyo kwioli yeoli i-oleic acid Kukho ubungqina bokuba kunokunciphisa iimpawu ezivuthayo ezifana ne-C-Reactive Protein.

Kukwakho nophononongo olubonisa ukuba izinto ezikwioyile yomnquma zinokunciphisa ukubonakaliswa kofuzo kunye neeproteni ezidibanisa ukudumba.

Ukudumba okungapheliyo, okukwinqanaba elisezantsi kuthambile kwaye kuthatha iminyaka okanye amashumi eminyaka ukwenza umonakalo. Ukusetyenziswa kweoli ye-olive eyongezelelweyoinceda ukuthintela oku kungenzeki.

Ikhusela kwizifo zentliziyo

Izifo zentliziyo (isifo sentliziyo kunye nestroke) sesona sizathu sixhaphakileyo sokufa ehlabathini. ioli yomnquma enyulu Ikhusela kwisifo senhliziyo ngeendlela ezininzi:

Ukudumba

Njengoko kukhankanyiwe ngasentla, ioli yeoli ikhusela ukuvuvukala, uphawu oluphambili lwesifo senhliziyo.

I-cholesterol ye-LDL 

Ioli yomnquma ikhusela amasuntswana e-LDL ekonakalisweni kweoksijini, elinyathelo elibalulekileyo kwisifo sentliziyo. 

umsebenzi we-endothelial

Ioli yeoli iphucula umsebenzi we-endothelium, umgca wemithambo yegazi.

Ukuqina kwegazi

Olunye uhlolisiso lubonisa ukuba ioli yomnquma inokunceda ekuthinteleni amahlwili egazi angafunekiyo, iimpawu eziphambili zokuhlaselwa yintliziyo nokubetha. 

uxinzelelo lwegazi oluphantsi

Olunye uphando kwizigulane ezinoxinzelelo lwegazi oluphezulu lufumene ukuba ioli yeoli ye-olive yehlisa kakhulu uxinzelelo lwegazi kwaye yanciphisa imfuno yoxinzelelo lwegazi nge-48%.

Ikhusela kumhlaza

UmhlazaKungunobangela oqhelekileyo wokufa, obonakala ngokukhula okungalawulekiyo kweeseli zomzimba.

Umonakalo we-oxidative ngenxa ye-radicals yamahhala, igalelo elinokubakho kumhlaza kunye ioli yomnquma enyuluIphezulu kwii-antioxidants ezinciphisa umonakalo we-oxidative.

I-Oleic acid kwi-oyile yomnquma iyaxhathisa kakhulu kwi-oxidation kwaye ineempembelelo eziluncedo kwiijezi ezinxulumene nomhlaza.

Izifundo ezininzi kwiityhubhu zovavanyo zibonise ukuba iikhompawundi kwioyile yomnquma zinokunceda ukulwa nomhlaza kwinqanaba lemolekyuli.

Ikhusela kwisifo sika-Alzheimer

Isifo sika-AlzheimerSesinye sezona zifo zixhaphakileyo kwihlabathi jikelele ze-neurodeergenerative kunye noyena nobangela uphambili wesifo sengqondo esiyingozi.

Uphawu lwesifo i-Alzheimer's kukuba ukuqokelelwa kweeproteni ezibizwa ngokuba zii-beta amyloid plaques zenza ezinye zemithambo-luvo yobuchopho.

Uphononongo kwiimpuku lubonise ukuba into ekwioyile yomnquma inokunceda ukucoca la matye ebuchotsheni.

Kuphononongo olulawulwa ngabantu, ioli yomnquma ityetyiswe Ukutya kweMediteraibonise ukuba ineempembelelo ezilungileyo ekusebenzeni kwengqondo kwaye inciphisa umngcipheko wokuphazamiseka kwengqondo.

Ikhusela i-osteoporosis

ioli yomnquma enyulu Ukusetyenziswa kwayo kunceda ukuphucula i-bone mineralization kunye ne-calcification. Inceda ukufunxwa kwecalcium, ivithamin ebalulekileyo ekuthinteleni i-osteoporosis, kunye nokujiya kwamathambo.

Ikhusela isifo seswekile kwaye iyanciphisa iimpawu zayo

Iimpawu zeswekile, ifayibha enyibilikayo evela kwiziqhamo kunye nemifuno, ioli yomnquma enyulu Inokupheliswa ngokutya okunempilo okufana namafutha e-monounsaturated.

Inceda ukulawula iswekile yegazi kunye nokuphucula uvakalelo lwe-insulin. Ukutya kweMeditera okutyebileyo kwioyile ye-olive eyongezelelweyo enyulu kunciphisa umngcipheko wohlobo lwe-II yeswekile malunga neepesenti ezingama-50 xa kuthelekiswa nokutya okunamafutha aphantsi.

Inceda ukunciphisa umzimba

ioli yomnquma enyuluyi-oyile exineneyo ngezondlo ezikunceda uzive ugcwele. Ngaphezu koko ioli yomnquma enyuluIvuselela i-gastrocolic reflex ukusinceda sikwetyise ukutya esikutyayo.

Ikhusela kumhlaza wolusu

Ngokutya kweMeditera, kutyiwa ioli yomnquma enyuluKuxelwe ukuba inceda ukuthintela umhlaza wolusu oluyingozi, i-melanoma eyingozi. ioli yomnquma enyuluIimpawu zayo ze-antioxidant zinceda ukulwa ne-oxidation evela elangeni.

Izibonelelo ze-Oli ye-Olive ye-Olive eyongezelelweyo kwiNwele

Ikhuthaza ukukhula kweenwele

Ukulahleka kweenwele Yingxaki abantu abaninzi abajongene nayo. Ukulahla le ngxaki kunye nokuqinisa iinwele, zisebenzise rhoqo. ioli yomnquma enyulu kufuneka isetyenziswe.

ioli yomnquma enyulu Inomxholo ofanelekileyo wokukhula kwakhona kweenwele kwaye inokusetyenziswa ngokufanelekileyo ngamadoda kunye nabasetyhini abafumana ukulahleka kweenwele.

Ingasetyenziselwa ukuphulula phambi kokuhlamba ngeshampu

Ukufudumala kancinci i-scalp, iingcambu zeenwele kunye neenwele zeenwele. ioli yomnquma enyulu Faka isicelo. Ukubopha iinwele zakho, zimboze nge-cap kwaye ulinde malunga nemizuzu engama-20. Emva koko ngobumnene i-shampoo kwaye ubeke iinwele zakho njengesiqhelo.

Ingasetyenziselwa ukuphulula i-scalp

Ngokunyuka kongcoliseko kunye nezinye izinto zokusingqongileyo, inkwethu ibe yingxaki eqhelekileyo kule mihla. ioli yomnquma enyulu inceda ukunyanga le meko.

Zifudumeze kancinci isikhumba sakho sentloko ioli yomnquma enyulu Faka isicelo kwaye uphulule ioli kwi-scalp yakho malunga nemizuzu eyi-15. Ioyile yomnquma ineempawu zendalo zokuphilisa inkwethu. Xa ukoma kuhamba kunye nokusetyenziswa kweoyile yomnquma, inkwethu iyahamba nayo.

Ukupheka nge-Extra Virgin Olive Oil

Ii-acids ezinamafutha zinokukhupha i-oxidize ngexesha lokupheka. Oko kuthetha ukuba basabela ngeoksijini kwaye zonakaliswe.

Iimolekyuli ze-asidi ezinamafutha anoxanduva loku ikakhulu zinezibophelelo ezimbini. Ngoko ke, amanqatha ahluthayo (akukho bhondi ezimbini) axhathisa ukushisa okuphezulu, ngelixa amafutha e-polyunsaturated (amaninzi amabhondi aphindwe kabini) anovelwano kwaye wonakaliswe.

Kuyavela ukuba ioyile yomnquma, equlethe ubukhulu becala i-monounsaturated fatty acids (inye kuphela ibhondi ephindwe kabini), eneneni imelana nobushushu obuphezulu.

Kolunye uphononongo, abaphandi ioli yomnquma enyuluBayifudumeza ukuya kuma-degrees angama-36 ngeeyure ezingama-180. Ioyile yayixhathisa kakhulu kumonakalo.

Olunye uphononongo lusebenzise ioyile yomnquma ukuqhotsa kwaye kuthathe iiyure ezingama-24-27 ukufikelela kumanqanaba omonakalo athathwa njengeyingozi.

Ngokuqhelekileyo, ioli yomnquma ibonakala ikhuselekile kakhulu, nangona ukupheka okutshisa kakhulu.