Iyini i-Kalamata Olive? Izinzuzo Nezingozi

I-Olive ingenye yokudla okunempilo kakhulu. Njengezithelo eziningi, iminqumo ivela ngezinhlobo eziningi.

Kungazwakala kuxakile kodwa omnqumo Ihlukaniswa njengesithelo. Lokhu kungenxa yokuthi inomgogodla phakathi, njengama-plums nama-cherry. izithelo zamatshe isesigabeni.

umnqumo wembongolo obeye aziwe njengo Iminqumo yaseKalamataingenye yezinhlobo zomnqumo ezithakazelisa kakhulu futhi iqukethe ama-polyphenol anamandla avikela izifo.

Iyini i-Donkey Olive?

Iminqumo yaseKalamata (I-Olea europaea) ivela eKalamata, idolobhana elincane elisePeloponnese eningizimu yeGreece.

Idliwa abantu bendawo izinkulungwane zeminyaka, isithelo siyisithelo esilingana necherry esimila ezihlahleni ezincane ze-calamon.

Nakuba waziwa ngokuthi "umnqumo omnyama wesiGreki", unombala onsomi omnyama. Inokunambitheka okuhluke ngokuphelele kweminye iminqumo.

Uma kuqhathaniswa neminqumo eluhlaza nemnyama, inkulu ngobukhulu, inomumo omkhulu futhi omude.

uwoyela Nakuba ingasetshenziswa futhi ekukhiqizeni iminqumo, isetshenziswa kakhulu njengama-olives etafuleni. Njengeminqumo eminingi, iyababa ngokwemvelo ngakho ivame ukucutshungulwa ngaphambi kokudliwa.

Ngomkhuba wamaGreki wokuphulukisa, iminqumo ifakwa ngokuqondile ku-brine, lapho ivutshelwa khona imvubelo ukuze kukhishwe izinto ezibabayo, ngaleyo ndlela ithuthukise ukunambitheka kwayo.

Lo mnqumo onsomi ungomunye weminqumo engcono kakhulu uma kuziwa ezinzuzweni zezempilo, ngoba iqukethe izinhlanganisela ezisebenzayo ezigcina impilo.

Inani Lomsoco Weminqumo Kalamata

Ngokungafani nezithelo eziningi, kalamata iminqumoInamafutha amaningi futhi iphansi kuma-carbohydrate. 5 ama-olives ama-kalamata (38 amagremu) okuqukethwe komsoco kungokulandelayo:

Amakhalori: 88

Ama-carbohydrate: 5 g

I-fiber: 3 amagremu

Amaprotheni: 5 gram

Amafutha: 6 amagremu

I-Sodium: 53% Wevelu Yansuku zonke (DV)

Iminqumo yaseKalamata ukudla okunamafutha futhi okuningi kwakho i-oleic acidlivela Le nhlanganisela ingenye ecwaningwe kakhulu futhi inikeza ukuncipha kwengozi yesifo senhliziyo.

Ucwaningo lukhombisa ukuthi inemiphumela eqeda ukuvuvukala futhi ithuthukisa ukusebenza kwemithambo.

I-Kalamata Olive Vitamins kanye namaminerali

Le minqumo emincane ensomi inomsoco omkhulu. Amavithamini namaminerali aqukethe ami kanje;

calcium

I-mineral eningi kakhulu emzimbeni womuntu i-calciumKubaluleke kakhulu kumathambo, izinsini namazinyo anempilo. Kuyadingeka ukuze kusebenze kahle izinzwa nemisipha, kuhlanganise nenhliziyo.

ithusi

Iminqumo yaseKalamata okubalulekile Ithusi umthombo. Kuwo wonke umzimba womuntu, ithusi litholakala ezithweni nasemisipha futhi lidlala indima ekukhiqizeni amandla. Ukusetshenziswa okunganele kwethusi kungabangela umonakalo omkhulu emzimbeni.

Demir

I-iron iyimaminerali ebalulekile futhi iyadingeka ekukhiqizeni i-hemoglobin. I-Hemoglobin idlala indima ebalulekile ekudluliseni umoya-mpilo usuka emaphashini uye ezicutshini.

sodium

Njengoba igcinwa emanzini anosawoti, kalamata iminqumo iqukethe inani eliphezulu le-sodium. I-sodium iyisakhi esibalulekile empilweni. Nokho, akufanele udle ngokweqile.

Ukuthatha kakhulu noma okuncane kakhulu kungabangela izinkinga. Kucatshangwa ukuthi ikakhulukazi ukuphuza ngokweqile noma okwanele kwe-sodium kungase kwandise izici eziyingozi zenhliziyo.

vitamin A

vitamin AIbalulekile empilweni yamehlo, impilo yesikhumba kanye namasosha omzimba anempilo. Imithombo yezilwane efana namaqanda nesibindi inikeza uvithamini A ongcono kakhulu.

Kodwa-ke, ifomu lesitshalo (i-pro-vitamin A carotenoids) nayo inenzuzo, nakuba ingamunceki kancane.

Vitamin E

Amafutha asekelwe ezitshalweni afana namakinati kanye nokwatapheya ayimithombo ebalulekile kavithamini E kanye kalamata iminqumo ungomunye wabo.

Vitamin E Kuyivithamini encibilika ngamafutha enezici zokulwa ne-antioxidant. Kuyasiza ekuvimbeleni ukulimala kwama-radical mahhala okubangela ukuguga komzimba futhi kungaholela ekuguleni okungapheli.

Kanye namavithamini A, D, no-K, uvithamini E nawo uyancibilika emafutheni futhi kalamata iminqumo Igcwele ama-fatty acids.

Iminqumo ye-Kalamata iqukethe ama-polyphenols anamandla

Iminqumo yaseKalamataEnye yezinzuzo zayo ezinhle kakhulu yi-antioxidant equkethe. Ucwaningo oluningi luyenziwa ngalezi zinhlanganisela ezivikela impilo futhi kuthiwa zinezinzuzo ezimangalisayo.

I-Gallic acid

I-Gallic acid iwuhlobo lwe-phenolic acid enezici ezinamandla zokulwa ne-antioxidative. Ucwaningo lubonisa ukuthi ngaphezu kokuvikela amaseli, i-gallic acid ithuthukisa ukuzwela kwe-insulin futhi inezindawo zokulwa namagciwane.

Ngaphezu kwalokho, kunezifundo zezilwane ezibonisa ukuthi i-gallic acid inciphisa ukulimala kwemizwa ngenxa yalesi sifo futhi iyasebenza ekwelapheni i-Alzheimer's.

IHydroxytyrosol

Iminqumo yaseKalamataiwumthombo obalulekile we-hydroxytyrosol, enye yama-polyphenol anamandla kakhulu emhlabeni. IHydroxytirazole inemiphumela eminingi enenzuzo, njengokuthuthukisa ukusebenza kwemithambo yegazi nokuvikela i-cholesterol ye-LDL ekufakweni kwe-oxidation.

I-Oleocanthal

I-Oleocanthal ibonisa izakhiwo zokulwa nomdlavuza. Futhi, izifundo zabantu zikhombisa ukuthi kunikeza ukuncipha kwengcindezi ye-oxidative.

I-Oleanolic acid

Le phytochemical itholakala kuzo zonke izinhlobo zeminqumo namagilebhisi. Ucwaningo oluningi lubonisa ukuthi inemiphumela yokulwa nokuvuvukala, i-antimicrobial kanye ne-anti-tumor.

oleuropein

I-Oleuropein, i-polyphenol evame kakhulu eminqumeni, ibangela ukunambitheka okubabayo kwesithelo. I-compound inomsebenzi onamandla we-antioxidant futhi ibonisa kokubili izakhiwo ze-cardioprotective kanye ne-neuroprotective ezifundweni zabantu.

i-tyrosol

Iminqumo yaseKalamataEnye i-antioxidant enamandla etholakala ku Nakuba le polyphenol itholakala ekudleni okuhlukahlukene naseziphuzweni ezifana namagilebhisi netiye elihlaza, iminqumo iwumthombo obaluleke kakhulu. Iminqumo yaseKalamata, inokugxila okuphezulu kakhulu uma kuqhathaniswa nezinye izinhlobo.

Enye yezinzuzo ezibalulekile ze-tyrosol ukuthi isiza ukucindezela i-oxidation ye-LDL cholesterol futhi inomthelela ekwehliseni ubungozi benhliziyo.

Yiziphi Izinzuzo ze-Kalamata Olives?

Ine-antioxidants enikeza izinzuzo eziningi

Iminqumo yaseKalamataiqukethe izinhlobonhlobo eziningi ze-antioxidants, okungama-molecule alwa nama-radicals mahhala emzimbeni futhi anciphise ingozi yezifo ezithile ezingapheli. Phakathi kwazo, iqembu lezinhlanganisela zezitshalo ezibizwa nge-polyphenols ligqama.

Izinhlobo ezimbili eziyinhloko zama-polyphenols atholakala eminqubeni i-oleuropein ne-hydroxytyrosol.

I-Oleuropein yenza cishe u-80% wengqikithi ye-phenolic yokuqukethwe kweminqumo eluhlaza - lokhu kuyinhlanganisela ebangela ukunambitheka kwayo okubabayo. 

Kokubili i-oleuropein ne-hydroxytyrosol inezici ezinamandla zokulwa nokuvuvukala ezivikela isifo senhliziyo futhi zingavimbela ukulimala kwe-DNA ehlobene nomdlavuza.

Kuwusizo empilweni yenhliziyo

Iminqumo yaseKalamatazicebile ku-MUFA (okungukuthi i-oleic acid), eye yaxhunyaniswa nengozi ephansi yesifo senhliziyo.

Ucwaningo lukhombisa ukuthi i-oleic acid inganciphisa ukuvuvukala okuhambisana nokukhuluphala. Kunganciphisa futhi i-atherosclerosis, okungukuthi, ukuqoqwa kwama-plaque ezitsheni.

Ngaphezu kwalokho, i-oleic acid ine-oxidation esheshayo, okusho ukuthi mancane amathuba okuthi igcinwe njengamafutha futhi ishiswe ukuze ithole amandla emzimbeni.

Kodwa-ke, ucwaningo lubonisa ukuthi okuqukethwe kwe-antioxidant eminqumo kungase kube nomthelela onamandla empilweni yenhliziyo kunama-MUFA.

Isibonelo, ucwaningo lubonisa ukuthi i-oleuropein ne-hydroxytyrosol inikeza i-cholesterol nemiphumela yokunciphisa umfutho wegazi.

Futhi zicindezela i-LDL (embi) i-cholesterol oxidation, inqubo ehlotshaniswa nokwakhiwa kwama-plaque.

Inezici zokulwa nomdlavuza

Iminqumo yaseKalamataI-oleic acid nama-antioxidants akuwo avikela ezinhlotsheni ezithile zomdlavuza.

Ucwaningo lweshubhu lokuhlola lubonisa ukuthi i-oleic acid inganciphisa ukuvezwa kofuzo lwe-epidermal growth factor receptor 2 (HER2), engaguqula ingqamuzana elinempilo libe iseli lesimila. Ngakho-ke, kungavimbela ukuqhubeka komdlavuza.

Ngokufanayo, i-oleuropein ne-hydroxytyrosol ibonise imisebenzi ye-antitumor evimbela ukukhula nokusabalala kwamangqamuzana omdlavuza futhi yakhuthaza ukufa kwabo.

Ucwaningo lwezilwane lubonisa ukuthi kokubili lawa ma-antioxidants angase abe nomthelela wokuvimbela esikhumbeni, webele, umdlavuza wamaphaphu, nomdlavuza wamaphaphu, phakathi kwezinye izinhlobo zomdlavuza.

Ivikela amangqamuzana ezinzwa ekulimaleni

Izifo eziningi ze-neurodeergenerative ezidala ukuwohloka kwamangqamuzana obuchopho, njenge-Parkinson kanye nesifo i-Alzheimer's, zibangelwa imiphumela eyingozi yama-radicals mahhala.

I-Antioxidant-rich, ngoba ilwa nama-radicals mahhala ukuze inciphise imiphumela eyingozi yama-antioxidants kalamata iminqumokungasiza ukuvikela kulezi zimo.

Ucwaningo lweshubhu lokuhlola nezilwane zithole ukuthi i-polyphenol oleuropein iyisivikeli semithambo-luvo esibalulekile njengoba singavikela ekulahlekeni kwamangqamuzana obuchopho okuhambisana nesifo sika-Parkinson kanye nokufakwa koqweqwe oluphansi lwe-amylose oluhambisana nesifo i-Alzheimer's.

Isiza ukunciphisa umzimba

Iminqumo yaseKalamataAmakhemikhali e-phytochemicals kuwo asiza ukuvimbela ukuqoqwa kwamafutha emzimbeni. Iminqumo yaseKalamataIvimbela i-peroxidation ye-LDL cholesterol (i-cholesterol embi) ngemisebenzi yayo ye-antioxidant. Kuyasiza futhi ukugcina amazinga aphezulu e-HDL (i-cholesterol enhle) emzimbeni.

Iminqumo yaseKalamatainikeza ama-enzyme e-antioxidant kuzicubu ze-adipose futhi ivimbele ukulimala kwe-oxidative noma ukuvuvukala. Lapho izicubu ze-adipose kanye nokuwohloka kwe-lipid kulawulwa, ukuzuza kwesisindo okungadingekile kuyavinjelwa.

Ithuthukisa impilo yokugaya ukudla

Iminqumo yaseKalamataUkusetshenziswa njalo nangemithamo kunenzuzo enkulu esiswini futhi kudlala indima ebalulekile ekuthuthukiseni impilo yokugaya ukudla.

Ama-olives e-KalamataLe nzuzo ibangelwa ikakhulukazi okuqukethwe kwayo kwe-fiber yokudla. Le micu isebenza njenge-laxative yemvelo, eyenza ngcono ukuhamba kwamathumbu futhi iqinisekise ukuthi indle ikhishwa ngendlela efanele ohlelweni.

Lokhu akugcini nje ngokuqeda ukuqunjelwa, kodwa futhi kunikeza impumuzo kwezinye izinkinga zesisu njengobuhlungu besisu, isifo samathumbu esicasulayo, igesi, ukuqunjelwa.

Ihlinzeka ngamaminerali aqinisa amathambo

Iminqumo yaseKalamataEnye inzuzo ikhono layo lokuqinisa amathambo namazinyo. Kungenxa yokuba khona kwamaminerali abalulekile aqinisa amathambo afana ne-calcium ne-phosphorus.

I-calcium idlala indima ebalulekile ekuqiniseni amathambo futhi inciphisa ingozi ye-osteoporosis.

Hhayi kuphela i-calcium, kodwa futhi i-phosphorus idlala indima ebalulekile ekugcineni amandla ethambo njengoba isebenza ne-calcium ekuthuthukiseni amathambo.

Cishe amaphesenti angu-50 amathambo ethu akhiwe nge-phosphorus, futhi cishe amaphesenti angu-80 engqikithi ye-phosphorus esemzimbeni wethu itholakala emathanjeni nasemazinyweni.

Yiziphi Izingozi ze-Kalamata Olives?

Iminqumo yaseKalamata Ingena inqubo yokwelapha ukuze ithuthukise ukunambitheka kwayo. Lokhu kusho ukuyicwilisa ku-brine, okwandisa okuqukethwe kwe-sodium. Ukudla okuphezulu kwe-sodium kuyisici esiyingozi somfutho wegazi ophakeme.

Ngenxa yalesi sizathu, kufanele ukhethe ezinye izindlela ezinosawoti ophansi ukuze ugweme imiphumela emibi emzimbeni.

Ungadla kanjani ama-Olive e-Kalamata?

Iminqumo yaseKalamata Ingasetshenziswa ngezindlela eziningi ezahlukene. Okokuqala, imane inambitheka kahle iyodwa futhi ihlobisa amatafula asekuseni.

Iphinde yenza inhlanganisela enhle noshizi nezithelo njenge-appetizer noma ingasikwa futhi yengezwe ku-pizza.