Ngaba Ukusela Ioyile Yomnquma Kuluncedo? Inzuzo kunye nengozi yokusela i-Oli yomnquma

namafutha omnquma Kufana neqhawe elikhulu. Yigolide elulwelo ebingumthombo wokuphilisa abantu ukusukela kumaxesha amandulo. Isetyenziselwa ukusombulula iingxaki ezininzi esinokuhlangabezana nazo, ukusuka ekuthinteleni izifo ezingapheliyo ukuya kwiingxaki zokuthambisa.

Andazi ukuba usebenzisa ioyile yomnquma kuphela ekuphekeni nasekunxibiseni iisaladi, kodwa abantu abaninzi bacinga ukuba kuluncedo. Usela ioli yomnquma kwisisu esingenalutho kusasa. 

Ukusela ioli yeoli ngaphambi kokulala Nangona kucingelwa ukuba luncedo, kusasa ukusela ioli yomnquma Kuchazwa ziingcali ukuba luncedo ngakumbi. 

Kule meko, sicinga “Kuyingenelo na ukusela ioli yomnquma” "Yintoni elungileyo ukusela ioli yomnquma", "Ingaba ukusela ioli yomnquma kulungile ekuqunjelweni", "Ngaba ukusela ioli yomnquma kwenza ukuba utyebe" imibuzo iyeza.

Ngoku lixesha lokuphendula imibuzo yakho… Masiqalise iinzuzo zokusela ioli yomnquma ukuxela…

Ziziphi iiNzuzo zokusela i-Oli ye-Olive?

Izifundo, ukusela ioli yomnquma ibonisa ezinye izibonelelo zempilo. Ziziphi ezi ngenelo?

Udibana nokutya okunempilo kwamafutha

• Ioyile yomnquma yenye yezona zityalo zityebileyo ze-MUFAs. ukusela ioli yomnqumainceda ukuhlangabezana nemfuno yolu hlobo lweoli. Ii-MUFAs ziluncedo kakhulu kwimpilo yentliziyo kwaye zinciphisa umngcipheko wesifo sentliziyo.
• ukusela ioli yomnquma yonke imihla Isempilweni kwabo bangenako ukwanela kula mafutha. 

Ukusela ioli ye-olive ukwenzela ukuqunjelwa

• ukusela ioli yomnquma, ukuqhinwa iyagqiba. Uphononongo lweeveki ezi-4 lwenziwa kulo mbandela kwaye malunga ne-50 ithispoon (1 ml) yeoli yeoli ngosuku yanikwa izigulane ezingama-4 ze-hemodialysis eziphethwe kukuqhina. Ekupheleni kophononongo, kwagqitywa ukuba izitulo zezigulane ziye zathamba kakhulu. 
• Nkqu ukusela ioli ye-olive for constipation Kuye kwafunyaniswa ukuba isebenza njengee-oyile zeminerali ezithambileyo ezisetyenziswa ngokuqhelekileyo.

Iinzuzo zempilo yentliziyo

• ifunyenwe kwioli yomnquma oleic acid ikhompawundi enenzuzo kwimpilo yentliziyo. Xa kusetyenziswa ioli yomnquma endaweni yeminye imithombo yamafutha, inciphisa ingozi yesifo sentliziyo. 
• Uphononongo oluninzi lubonise ukuba abo basebenzisa i-oyile eninzi yomnquma nabo banomngcipheko ophantsi wesifo senhliziyo.

Ikholesterol

• ioli yomnquma enyuluYehlisa i-cholesterol embi, ebangela ukucutheka kwemithambo. 
• Ioli yomnquma iqulethe i-oleuropein kunye ne-oleocanthal compound, ekhusela iimolekyuli ze-LDL kumonakalo we-oxidative owandisa ingozi yezifo zentliziyo. 
• Ioli yomnquma iphakamisa i-cholesterol enhle emzimbeni, edlala indima yokukhusela; Inceda ukuthintela ukujiya kwegazi okungafunwayo, nto leyo engunobangela wokuhlaselwa yintliziyo kunye nokubetha.

Impilo yamathambo

• Ukusela ioli yomnquma rhoqo, egazini calcium ukuphucula amanqanaba. Ngoko ke, kunciphisa umngcipheko we-osteoporosis.
• Uphononongo lwabafazi abangama-20 abasela i-523 ml yeoli yomnquma ngemini bafumene ukuxinana kwamathambo aphezulu kunabo basela ngaphantsi kwelo lixa ngosuku. 

ukwandisa ukhuseleko

• Isiqulatho se-antioxidant ye-oyile ye-olive eyongeziweyo yomeleza amajoni omzimba kwaye inikezela ukuxhathisa usulelo. 
• Ezi antioxidants ezikhoyo kwioli yeoli azifumaneki kwezinye iioyile zemifuno.

Ifuthe legazi

• Abaphandi bathi i-oleic acid ekwioli yomnquma ifunxwa lula emzimbeni, ngaloo ndlela ithoba uxinzelelo lwegazi. Ikwathoba ukuguga kwentliziyo kunye nomxholo wayo osempilweni we-monounsaturated fat.

Ukulinganisa iswekile yegazi

• Uphononongo lwabantu abanempilo ye-25 lufumene ukunciphisa i-2% kwishukela legazi kwiiyure ze-22 emva kokutya okuqukethe ioli yeoli.

ukunciphisa ukuvuvukala

• kwioli yomnquma ioleocanthal Iikhompawundi ezifana neziphumo ezichasayo. Inempembelelo ye-analgesic efana ne-painkillers.

Ziziphi iingozi zokusela ioli yomnquma?

ukusela ioli yomnquma Ngelixa kukho iingenelo ezithile, kukwakho neendawo ezisezantsi ekufuneka ziqwalaselwe.

Ngaba ukusela ioli yomnquma kwenza ukuba utyebe?

I-tablespoon ye-1 (i-15 ml) yeoli yeoli iqukethe iikhalori ezingama-120; eli lixabiso eliphezulu. Ukutya iikhalori ezininzi kunokuba uzitshisa imihla ngemihla kuya kukwenza ube nobunzima.

Ke "Ngaba ukusela ioyile ye-olive kwisisu esingenalutho kwenza ukuba unciphise umzimba" Abo bafuna iimpendulo kwimibuzo enjalo bafanele bazi ukuba ioli yomnquma ifanele isetyenziswe ngendlela elawulwayo, yaye ukusetyenziswa ngokugqithiseleyo kunokubangela ukutyeba. 

Qwalasela oku kulandelayo xa ucinga ngokusela ioli yomnquma:

• Ibonelela ngeenzuzo ezingaphezulu xa isetyenziswe ngokutya. Ngokomzekelo, ukutya iimveliso zetamatato kunye neoli yeoli kunika i-antioxidants elwa nezifo. itumatoYandisa ngokuphawulekayo ukufunxa kwayo.
• Nangona ioli yomnquma ingumthombo ophilileyo wamanqatha, ayinasondlo njengokutya kwendalo. Ukusela kakhulu kunokuthatha indawo yokutya okunempilo njengamanye amafutha anempilo, imifuno kunye neprotheyini.
• Yi-allergen enokubakho. Nangona kunqabile, olive ipoleni yinto enokubakho kwaye ukusela ioli yomnqumaInokubangela ukudibana kwe-dermatitis kwabanye abantu. 

Kufuneka usele kangakanani ioli yeoli?

Uphononongo luxela ukuba ioyile yomnquma ingasetyenziswa ngokukhuselekileyo ukuya kuthi ga kwi-2 kunye nesiqingatha sepunipopu yonke imihla. Le milinganiselo ilandelayo yemihla ngemihla yeoli yomnquma iyacetyiswa:

• Ukuqunjelwa: 30 mL (malunga namacephe ama-2)
• Ngoxinzelelo lwegazi oluphezulu: I-30 ukuya kwi-40 grams (i-2 ukuya kwi-2 kunye nesiqingatha samacephe) njengenxalenye yokutya kwakho. Ke ukuba usela eli nani leoli yomnquma yonke imihla, musa ukongeza kwisidlo sakho.
• Kwi-cholesterol ephezulu: 23 grams (incinci ngaphantsi kwe-2 tablespoons).
• Ukuthintela isifo sentliziyo: 54 grams (malunga ne-4 tablespoons). Ukuba utya esi sixa, qiniseka ukuba okunye ukutya okutyayo akunamafutha. Umngcipheko weziphumo ebezingalindelekanga uyanda xa iidosi eziphezulu zisetyenziswa.

Ukusela i-tablespoons enye okanye ezimbini zeoli yeoli ngosuku njengenxalenye yokutya okunempilo kunciphisa umngcipheko wesifo senhliziyo kunye nokunceda ukunciphisa umzimba. Nangona kunjalo, sebenzisa ioyile yomnquma kuphela endaweni yamanye amafutha okutya ukunqanda ukufumana iikhalori ezininzi.