Zingaphi iiCalories kwiMinquma? Iinzuzo kunye neXabiso leSondlo leMinquma

Igama lesiLatini lomnquma "Le yiOlea europaea, umnqumaZiziqhamo ezincinci ezikhula zimnyama okanye ziluhlaza kwaye ziyatyiwa. Isiqhamo esimnandi saseMeditera oliveKukutya okuyimfuneko kwisidlo sakusasa. Ikwafakwe ekutyeni okufana nepizza kunye neesaladi ukongeza incasa. 

Ukusetyenziswa kwayo okuthandwa kakhulu kukukhutshwa kweoli. Eyaziwa ngokuba zizityebi kwiioli ezincedo i-oyile ye-olivuLilitye lembombo lokutya kweMeditera.

Ngaba iminquma sisiqhamo?

iziqhamo zamatye Yeqela leziqhamo ezibizwa ngokuba yimango, icherry, nepesika.

Iphezulu kwi-vitamin E kunye nezinye ii-antioxidants ezinamandla. Uhlolisiso lubonisa ukuba iluncedo kwintliziyo yaye ikhusela kwi<em>osteoporosis nomhlaza.

Kwakhona kuthiwa isempilweni zizazinzulu. Ukutya kweMediteraEzi ziqhamo zincinci zisetyenziselwa ukuvelisa ioli yomnquma, enye yezinto eziphambili zeoli yeoli.

Kukutya okuyimfuneko kwiitafile zesidlo sakusasa. ubunzima bomnquma Ku malunga ne-3-5 grams. Iluhlaza ngombala xa ingekavuthwa kwaye ibemnyama xa sele ivuthiwe. Ezinye iindidi zihlala ziluhlaza naxa zikhula.

kwinqaku "yintoni umnquma", "ixabiso lekhalori lomnquma", "izibonelelo kunye neevithamini zomnquma", "yintoni ukusetyenziswa kweoliva", "ubungozi bokusetyenziswa kakhulu komnquma" zihlobene "ulwazi malunga neminquma" Kuya kunikwa. 

Ixabiso lesondlo seMinquma

Zingaphi iikhalori kwiminquma?

I-100-gram ukukhonza inika i-115-145 calories, okanye i-10 iikhalori zomnquma Iqulethe 59 calories. I-100 grams evuthiweyo, enkonkxiweyo Uqulathe ntoni umnquma?

Iikhalori: 115

Amanzi: 80%

Iiprotheni: 0.8 gram

Iikhabhoni: 6.3 gram

Iswekile: 0 grams

Ifayibha: 3,2 grams

Amafutha: 10.7 grams

   Igcwele: 1.42 grams

   I-Monounsaturated: 7.89 grams

   I-Polyunsaturation: 0.91 grams

Ukuba itshathi engezantsi iminquma emnyama neluhlazaImixholo yezondlo ze-34 grams ze Le nxalenye ihambelana malunga ne-10 encinci ukuya kwi-olives ephakathi.

Umnquma ukweliphi iqela lokutya?

“Ngaba iprotein yomnquma? Okanye yioli?” uyazibuza omnye. 100 grams umxholo weprotheyini yeminquma I-0.8 grams, ngelixa inani lamafutha li-10.7 grams. Ngoko ke, ihlelwa njengeoli.

Umxholo waManqatha oMnquma

Iqulethe i-11-15% yamafutha, i-74% yayo luhlobo lwe-monounsaturated fatty acid. oleic acidilori.

Yeyona nxalenye iphambili yeoli yomnquma. I-Oleic acid ibonelela ngeenzuzo ezininzi zempilo, kubandakanywa nomngcipheko oncitshisiweyo wokuvuvukala kunye nesifo senhliziyo. Ilwa nomhlaza.

IiCarbs zeOlive kunye neFayibha

Iqulethe i-4-6% ye-carbohydrates, ngoko ke isiqhamo esisezantsi. Uninzi lwezi carbohydrates yifiber. I-Fiber yenza i-52-86% ye-carbohydrate epheleleyo.

IiVithamini kunye neeMinerali kwiMinquma

Ivithamin E

Ukutya kwezityalo ezinamafutha amaninzi kaninzi kuqulathe izixa eziphakamileyo zale antioxidant inamandla. 

Demir

Udidi olumnyama ngumthombo olungileyo we-iron, obalulekileyo kwiiseli ezibomvu zegazi ukuthwala ioksijini.

copper

Iqulethe isixa esihle sobhedu.

calcium

I-calcium, eyona minerali ininzi emzimbeni wethu, iyimfuneko ekusebenzeni kwamathambo, izihlunu kunye nemithambo-luvo. 

sodium

Ngenxa yokuba ezininzi iintlobo zipakishwe kwi-brine okanye i-brine, zinexabiso eliphezulu le-sodium.

Ezinye iiCompounds zeZityalo

Uninzi lweekhompawundi zezityalo zizityebi ngakumbi kwi-antioxidants, kubandakanya:

Ioyile

Yeyona antioxidant ininzi kwiintlobo ezintsha, ezingekavuthwa. Ineenzuzo ezininzi zempilo.

IHydroxytyrosol

olive Ngexesha lokuvuthwa, i-oleuropein iqhekeka ibe yi-hydroxytrosol. Kwakhona i-antioxidant enamandla. 

ITyrosol

Le antioxidant, ixhaphake kakhulu kwioyile yomnquma, ayinamandla njengehydroxytyrosol. Kodwa inceda ukuthintela isifo sentliziyo.

Oleanolic acid

Le antioxidant ikhusela umonakalo wesibindi, ilawula amafutha egazi kunye nokunciphisa ukuvuvukala.

iquercetin

Esi sondlo sehlisa uxinzelelo lwegazi kwaye siphucula impilo yentliziyo.

Ziziphi iiNzuzo zokuTya iMinquma?

Esi siqhamo, esenza isiseko sokutya kweMeditera, sineenzuzo ezininzi zempilo, ngakumbi ekukhuthazeni impilo yentliziyo kunye nokukhusela umhlaza. 

Ineempawu ze-antioxidant

Ii-Antioxidants zinciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo kunye nomhlaza. oliveIsityebi kwi-antioxidants kwaye inenzuzo kwiingxaki ezininzi zempilo, ukusuka ekunciphiseni ukukhula kwe-microorganisms yokulwa nokuvuvukala.

Iluncedo kwimpilo yentliziyo

I-cholesterol ephezulu yegazi kunye noxinzelelo lwegazi yimiba eyingozi kwisifo senhliziyo. oliveI-Oleic acid, eyona asidi enamafutha kumsedare, igqwesile ekuphuculeni impilo yentliziyo. Ilawula amanqanaba e-cholesterol kwaye ikhusela i-cholesterol ye-LDL (embi) kwi-oxidation.

Iluncedo kwimpilo yamathambo

I-Osteoporosis ibonakala ngokuncipha kwamathambo kunye nomgangatho wamathambo. Yandisa ingozi yokwaphuka amathambo. Amazinga e-osteoporosis kumazwe aseMeditera aphantsi kunalo lonke elaseYurophu, kwaye oku ukutya iminquma ithathwa njengehlobene.

Inceda ukuthintela umhlaza

Kwingingqi yeMeditera, apho umhlaza kunye nezinye izifo ezingapheliyo amazinga aphantsi kunakwamanye amazwe aseNtshona olive isetyenziswa ngokubanzi. Ngenxa yesi sizathu, kucingelwa ukunceda ukunciphisa umngcipheko womhlaza.

Oku kungenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant kunye ne-oleic acid. Uphononongo lwetyhubhu yovavanyo lutyhila ukuba ezi khompawundi ziphazamisa umjikelo wobomi beeseli zomhlaza ebeleni, kwikholoni, nasesiswini.

Ulwa nokudumba

oliveAmafutha e-monounsaturated, kunye ne-vitamin E kunye ne-polyphenols, anceda ukulwa nokudumba kunye nezigulo ezinxulumeneyo.

Kwakhona iqulethe enye ikhompawundi ebalulekileyo ebizwa ngokuba yi-oleocanthal, eneempawu ezichasayo.

I-Oleocanthal isebenza ngokuthintela ukuveliswa kwe-COX-1 kunye ne-COX-2, i-enzymes eyaziwayo ukuba ibangele ukuvuvukala.

Iphucula impilo yokwetyisa

oliveBanamandla eprobiotic, okwenza ukuba babaluleke ekugcineni impilo yokugaya. olive kukutya okuvundisiweyo, okuthetha ukuba iintsholongwane ezisebenza emathunjini Lactobacillus usisityebi kwi

oliveiikhompawundi zephenolic kwibhaktiriya eyaziwa ngokubangela ukudumba kwesisu H. pylori Inokunqanda nokukhula kwayo.

oliveIiphenols zivame ukuhlala kwisisu ixesha elide, zihlala zisebenza njengebhaktheriya yamathumbu kunye nokuphucula impilo yokugaya.

Iphucula impilo yengqondo

Ingqondo yenziwe ubukhulu becala ngamafutha acid. oliveI-Monounsaturated fatty acids inceda ukugcina imemori kwaye iphucule ukugxila. 

ukutya iminquma Kwakhona kwafunyaniswa ukukhusela ukufa kweeseli zengqondo (ngenxa yezifo) kunye nokunciphisa ukulahleka kwememori.

Ingawehlisa amanqanaba eswekile yegazi

Nangona kukho ulwazi oluncinci kule nto, eminye imithombo oliveIcebisa ukuba inokunceda ukunciphisa amanqanaba eswekile yegazi.

oliveinokutshintsha indlela umzimba owenza ngayo kwaye uphendule kwi-insulin, kwaye oku kunokunceda izigulane ezinamaqondo aphezulu eswekile yegazi.

Iingenelo ze-Olive kuLusu kunye neNwele

oliveI-acids enamafutha kunye ne-antioxidants kuyo yondla kwaye ifumisa zombini ulusu kunye neenwele. I-Vitamin E, ekhusela ulusu kwimitha ye-ultraviolet kwaye inceda ukukhusela imibimbi. oliveYeyona inamandla kwi-antioxidants.

oliveI-oleic acid equlethwe kuyo iphucula ukubonakala kwesikhumba kunye nempilo yeenwele. 

Ngaba Ukutyebisa Umnquma?

olivekuchaphazela ubunzima bomntu ngeendlela ezithile.

ubuninzi beekhalori

oliveInobunzima beekhalori eziphantsi. Ukuxinwa kweekhalori ngumlinganiselo wenani leekhalori ezihambelana nobunzima okanye umthamo (ngeegram) zokutya. Ngokubanzi, nakuphi na ukutya okune-calorie density ye-4 okanye ngaphezulu kuthathwa njengephezulu.

Iminquma emnyama okanye eluhlazaI-caloric density yayo iphakathi kwe-1 kunye ne-1,5. Ukutya ukutya okunekhalori ephantsi kunceda ukunciphisa umzimba.

amafutha enempilo

olive, ngenxa yokwakheka kweekhemikhali, igcwele kwaye amafutha transIqulethe amafutha anempilo angaxutywanga. Onke amanqatha aqulethe inani elifanayo leekhalori, kodwa amafutha angaxutywanga achaphazela umzimba ngokuyingenelo ngakumbi.

Ngokukodwa, ukutshintsha i-carbohydrates kunye namanye amanqatha ekutyeni ngamafutha e-monounsaturated kunciphisa ukuvuvukala kwaye kunciphisa umngcipheko wokuhlaselwa yintliziyo.

Amafutha e-monounsaturated afumaneka kwi-olive, i-hazelnut, i-avocado, kunye neoli esekelwe kwizityalo. Olunye uphando lubonisa ukuba abantu abasebenzisa amafutha e-monounsaturated balahlekelwa ubunzima ngokulula. 

Ukutya kweMeditera

Nangona ukutya okucutshungulwayo kungadliwanga kwisidlo saseMedithera, ukutya okungokwemvelo kunye nezilwanyana zaselwandle zikhethwayo, ezinceda ukunciphisa umzimba. Iminquma, ioli yeoli kunye namanye amafutha anempilo yinxalenye ebalulekileyo yolu kutya.

Ukutya kweMeditera kubonelela ngeenzuzo ezininzi, ezinjengokunciphisa uxinzelelo lwegazi kunye nokunciphisa isinqe esinqeni.

Nika ingqalelo kubungakanani besahlulo

Iminquma, Nangona kunceda ukunciphisa ubunzima ngenxa yezizathu ezifana nokuxinwa kweekhalori eziphantsi, kufuneka kusetyenziswe ngokumodareyitha ngenxa yetyuwa ephezulu kunye nomxholo onamafutha. Lo mlinganiselo uphakathi kwe-56-84 grams, oko kukuthi, i-16-24 i-olives ephakathi ngosuku.

Ziziphi iingozi zoMnquma?

olive ityiwa ngokukhuselekileyo ngabantu abaninzi, kodwa ikwanazo neentsilelo ezithile.

Ukwalana noMnquma

umungu womthi womnqumaUkwaliwa kuko kunqabile, nangona ukwaliwa kuko kuxhaphakile. olive Emva kokutya, abantu ababuthathaka banokufumana ukungezwani emlonyeni okanye emqaleni.

Iintsimbi ezinzima

oliveIsenokuba neentsimbi ezinzima kunye neeminerali ezifana ne-boron, isulfure, itin kunye ne-lithium. Ukutya izixa ezikhulu zesinyithi esinzima kuyingozi empilweni kwaye kwandisa umngcipheko womhlaza.

kodwa oliveUbungakanani bezi ntsimbi ehlabathini jikelele bungaphantsi kakhulu kumda osemthethweni. Ngoko ke, esi siqhamo sithathwa njengekhuselekile. 

acrylamide

I-Acrylamide ibonakaliswe ukuba yonyusa umngcipheko womhlaza kwezinye izifundo kwaye ukuthathwa kwe-acrylamide kufuneka kuthintelwe kangangoko kunokwenzeka. Abanye iintlobo zomnquma isenokuba nezixa eziphezulu ze-acrylamide ngenxa yokulungiswa kwayo.

Ngenxa yoko;

Iminquma inecarbohydrates encinci.kunamafutha asempilweni. Ikwanezibonelelo ezininzi zempilo, ezinjengokuphucula impilo yentliziyo.