Mangaki amakhalori ku-Olive? Izinzuzo kanye Nenani Lokudla Okunempilo Kweminqumo

Igama lesiLatini le-olive "Le yindawo ka Olea europaea, isihlahla somnqumoZiyizithelo ezincane ezimila ezimnyama noma eziluhlaza futhi ziyadliwa. Isithelo esimnandi saseMedithera omnqumoKuwukudla okubalulekile kwesidlo sasekuseni. Ibuye yengezwe ekudleni okufana ne-pizza namasaladi ukwengeza ukunambitheka. 

Ukusetshenziswa kwayo okudume kakhulu ukukhishwa kwamafutha. Kwaziwa ngokucebile ngamafutha anenzuzo amafutha omnqumoIyisisekelo sokudla kwaseMedithera.

Ingabe iminqumo isithelo?

izithelo zamatshe Ingokweqembu lezithelo ezibizwa ngokuthi umango, icherry, nepentshisi.

Iphezulu kuvithamini E kanye namanye ama-antioxidants anamandla. Ucwaningo lubonisa ukuthi luyinzuzo enhliziyweni futhi luvikela ukukhumuzeka kwamathambo nomdlavuza.

Kuthiwa futhi inempilo ososayensi. Ukudla kwaseMeditheraLezi zithelo ezincane zisetshenziselwa ukukhiqiza amafutha omnqumo, okungenye yezingxenye eziyinhloko zamafutha omnqumo.

Kuwukudla okubalulekile kwamatafula asekuseni. isisindo somnqumo Kungaba ngu-3-5 amagremu. Iluhlaza ngombala uma ingakavuthwa futhi iba mnyama uma isivuthiwe. Ezinye izinhlobo zihlala ziluhlaza yize zikhula.

esihlokweni "yini i-olive", "inani lekhalori lomnqumo", "izinzuzo namavithamini omnqumo", "yini umnqumo olungele", "izingozi zokusetshenziswa kwe-olive ngokweqile" kuhlobene "ulwazi mayelana neminqumo" Niyophiwa. 

Inani Lomsoco Weminqumo

Mangaki ama-calories eminqumweni?

I-100-gram ukukhonza inikeza ama-calories angu-115-145, noma i-10 ama-calories omnqumo Iqukethe ama-calories angu-59. 100 amagremu avuthiwe, ekheniwe Iquketheni i-olive?

Amakhalori: 115

Amanzi: 80%

Amaprotheni: 0.8 gram

Ama-carbohydrate: 6.3 g

Ushukela: 0 amagremu

I-fiber: 3,2 amagremu

Amafutha: 10.7 amagremu

   Okugcwele: 1.42 amagremu

   I-Monounsaturated: 7.89 amagremu

   I-Polyunsaturation: 0.91 amagremu

Uma ishadi elingezansi iminqumo emnyama neluhlazaOkuqukethwe okunomsoco we-34 amagremu we Lesi sigaba sihambisana neminqumo engaba ngu-10 emincane ukuya emaphakathi.

U-Olive ukuliphi iqembu lokudla?

Ingabe ama-olives amaprotheni? Noma iwuwoyela?” kuzibuza omunye. 100 amagremu okuqukethwe kwamaprotheni eminqumo 0.8 amagremu, kuyilapho inani lamafutha liyi-10.7 amagremu. Ngakho-ke, ihlukaniswa njengamafutha.

Okuqukethwe Kwamafutha E-Olive

Iqukethe amafutha angu-11-15%, ama-74% awo uhlobo lwe-monounsaturated fatty acid. i-oleic acidIloli.

Iyingxenye eyinhloko yamafutha omnqumo. I-Oleic acid inikeza izinzuzo eziningi zezempilo, kuhlanganise nengozi encishisiwe yokuvuvukala nesifo senhliziyo. Ilwa nomdlavuza.

Ama-Olive Carbs kanye neFiber

Iqukethe ama-carbohydrate angu-4-6%, ngakho-ke yisithelo se-carb ephansi. Iningi lalawa ma-carbohydrate yi-fiber. I-fiber yenza ama-52-86% engqikithi yama-carbohydrate.

Amavithamini namaminerali ku-Olives

Vitamin E

Ukudla kwezitshalo okunamafutha amaningi kuvame ukuqukatha amanani aphezulu ale antioxidant enamandla. 

Demir

Izinhlobonhlobo ezimnyama ziwumthombo omuhle wensimbi, ebalulekile ukuze amangqamuzana egazi abomvu athwale umoya-mpilo.

ithusi

Iqukethe inani elihle lethusi.

calcium

I-calcium, i-mineral egcwele kakhulu emzimbeni wethu, ibalulekile ekusebenzeni kwamathambo, imisipha kanye nezinzwa. 

sodium

Ngenxa yokuthi izinhlobo eziningi zifakwe ku-brine noma ku-brine, ziqukethe inani eliphezulu le-sodium.

Ezinye Izinhlanganisela Zezitshalo

Izinhlanganisela eziningi zezitshalo zicebile ikakhulukazi kuma-antioxidants, kufaka phakathi:

oleuropein

I-antioxidant eningi kakhulu ezinhlobonhlobo ezintsha, ezingavuthiwe. Inezinzuzo eziningi zezempilo.

IHydroxytyrosol

omnqumo Ngesikhathi sokuvuthwa, i-oleuropein ihlukaniswa ibe yi-hydroxytrosol. Futhi iyi-antioxidant enamandla. 

I-Tyrosol

Le antioxidant, evame kakhulu emafutheni omnqumo, ayinamandla njenge-hydroxytyrosol. Kodwa kuyasiza ukuvimbela isifo senhliziyo.

I-Oleanolic acid

Le antioxidant ivimbela ukulimala kwesibindi, ilawula amafutha egazi futhi inciphise ukuvuvukala.

i-quercetin

Lesi sakhi sehlisa umfutho wegazi futhi sithuthukisa impilo yenhliziyo.

Yiziphi Izinzuzo Zokudla Iminqumo?

Lesi sithelo, esakha isisekelo sokudla kwaseMedithera, sinezinzuzo eziningi zezempilo, ikakhulukazi ekukhuthazeni impilo yenhliziyo nokuvimbela umdlavuza. 

Inezici ze-antioxidant

Ama-Antioxidants anciphisa ingozi yezifo ezingapheli njengesifo senhliziyo nomdlavuza. omnqumoIcebile kuma-antioxidants futhi inenzuzo ezinkingeni eziningi zezempilo, kusukela ekunciphiseni ukukhula kwama-microorganisms alwa nokuvuvukala.

Kuwusizo empilweni yenhliziyo

I-cholesterol ephezulu yegazi kanye nomfutho wegazi yizici ezibeka engcupheni yesifo senhliziyo. omnqumoI-Oleic acid, i-fatty acid eyinhloko emsedarini, inhle kakhulu ekuthuthukiseni impilo yenhliziyo. Ilawula amazinga e-cholesterol futhi ivikele i-cholesterol ye-LDL (embi) ekufakweni kwe-oxidation.

Kuwusizo empilweni yamathambo

I-osteoporosis ibonakala ngokuncipha kwamathambo kanye nekhwalithi yamathambo. Yandisa ingozi yokuphuka amathambo. Amazinga e-osteoporosis emazweni aseMedithera aphansi kunakulo lonke elaseYurophu, futhi lokhu ukudla iminqumo kubhekwa njengokuhlobene.

Isiza ukuvikela umdlavuza

Esifundeni saseMedithera, lapho izinga lomdlavuza nezinye izifo ezingamahlalakhona liphansi kunakwamanye amazwe aseNtshonalanga omnqumo isetshenziswa kabanzi. Ngenxa yalesi sizathu, kucatshangwa ukuthi kusiza ukunciphisa ingozi yomdlavuza.

Lokhu kungenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant ne-oleic acid. Ucwaningo lwamashubhu okuhlola lwembula ukuthi lezi zinhlanganisela ziphazamisa umjikelezo wokuphila wamangqamuzana omdlavuza ebeleni, emathunjini, nasesiswini.

Ilwa nokuvuvukala

omnqumoAmafutha e-monounsaturated, kanye novithamini E nama-polyphenols, asiza ukulwa nokuvuvukala kanye nezifo ezihlobene nakho.

Futhi iqukethe enye inhlanganisela ebalulekile ebizwa ngokuthi i-oleocanthal, enezici zokulwa nokuvuvukala.

I-Oleocanthal isebenza ngokuvimbela ukukhiqizwa kwe-COX-1 ne-COX-2, ama-enzyme aziwa ngokubangela ukuvuvukala.

Ithuthukisa impilo yokugaya ukudla

omnqumoBanamandla e-probiotic, okubenza babaluleke ekugcineni impilo yokugaya ukudla. omnqumo iwukudla okuvutshelweyo, okusho ukuthi amagciwane angangeni emathunjini I-Lactobacillus inothe ngo

omnqumoama-phenolic compounds ku-bacterium eyaziwa ngokubangela ukuvuvukala kwesisu H. pylori Ingase futhi imise ukukhula kwayo.

omnqumoAma-Phenols avame ukuhlala esiswini isikhathi eside, ngokuvamile asebenza njengama-bacteria amathumbu futhi athuthukise impilo yokugaya ukudla.

Ithuthukisa impilo yobuchopho

Ubuchopho benziwa kakhulu ngamafutha acid. omnqumoAma-monounsaturated fatty acids asiza ukugcina inkumbulo futhi athuthukise nokugxila. 

ukudla iminqumo Kwatholakala futhi ukuvimbela ukufa kwamangqamuzana obuchopho (ngenxa yezifo) nokunciphisa ukulahlekelwa inkumbulo.

Ingase yehlise amazinga kashukela egazini

Nakuba kunolwazi oluncane ngalokhu, eminye imithombo omnqumoKusikisela ukuthi kungasiza ukwehlisa amazinga kashukela egazini.

omnqumoingashintsha indlela umzimba owenza ngayo futhi uphendule ku-insulin, futhi lokhu kungasiza iziguli ezinoshukela ophezulu wegazi.

Izinzuzo Zomnqumo Esikhumba Nezinwele

omnqumoAma-acids anamafutha kanye nama-antioxidants akuwo ondla futhi athambise kokubili isikhumba nezinwele. I-Vitamin E, evikela isikhumba emisebeni ye-ultraviolet futhi isize nokuvimbela imibimbi. omnqumoInamandla kunawo wonke ama-antioxidants.

omnqumoI-oleic acid equkethe ithuthukisa ukubukeka kwesikhumba nempilo yezinwele. 

Ingabe I-Olive Fattening?

omnqumokuthinta isimo sesisindo somuntu ngezindlela ezithile.

ikhalori kwabantu

omnqumoIne-calorie density ephansi. Ukuminyana kwekhalori isilinganiso senani lamakholori ngokuhlobene nesisindo noma umthamo (ngamagremu) wokudla. Ngokuvamile, noma yikuphi ukudla okune-calorie density ye-4 noma ngaphezulu kubhekwa phezulu.

Iminqumo emnyama noma eluhlazaI-caloric density yayo iphakathi kuka-1 no-1,5. Ukudla ukudla okunekhalori ephansi kusiza ukwehlisa isisindo.

amafutha anempilo

omnqumo, ngenxa yesakhiwo sayo samakhemikhali, sigcwele futhi amafutha e-transIqukethe amafutha anempilo angagcwalisiwe. Wonke amafutha aqukethe inani elifanayo lama-kilojoule, kodwa amafutha angenayo i-unsaturated athinta umzimba ngokuzuzisa kakhulu.

Ikakhulukazi, ukufaka esikhundleni sama-carbohydrate namanye amafutha ekudleni ngamafutha e-monounsaturated kunciphisa ukuvuvukala futhi kunciphisa ingozi yokuhlaselwa yinhliziyo.

Amafutha e-monounsaturated atholakala ku-olive, i-hazelnut, ukwatapheya, namafutha asekelwe ezitshalweni. Olunye ucwaningo lubonisa ukuthi abantu abadla amafutha e-monounsaturated balahlekelwa isisindo kalula. 

Ukudla kwaseMedithera

Nakuba ukudla okucutshungulwayo kungadliwe ekudleni kwaseMedithera, ukudla kwemvelo nezilwane zasolwandle kukhethwa, okusiza ukunciphisa umzimba. Iminqumo, amafutha omnqumo namanye amafutha anempilo ayingxenye ebalulekile yalokhu kudla.

Ukudla kwaseMedithera kunikeza izinzuzo ezimbalwa, njengokwehlisa umfutho wegazi kanye nokuncipha kokhalo.

Naka usayizi wengxenye

I-Olive, Nakuba kusiza ukwehlisa isisindo ngenxa yezizathu ezifana nokuminyana kwekhalori ephansi, kufanele kudliwe ngokulinganisela ngenxa yokuqukethwe kukasawoti omningi kanye nokuqukethwe kwamafutha okuphelele. Lesi silinganiso siphakathi kwamagremu angama-56-84, okungukuthi, ama-olives angama-16-24 aphakathi ngosuku.

Yiziphi Izingozi Zomnqumo?

omnqumo idliwe ngokuphepha abantu abaningi, kodwa futhi inobubi obuthile.

I-Olive Allergy

impova yesihlahla somnqumoUkungezwani nakho kuyivelakancane, nakuba ukungezwani nakho kuvamile. omnqumo Ngemva kokudla, abantu abazwelayo bangase babe nokungezwani komzimba emlonyeni noma emphinjeni.

Izinsimbi ezisindayo

omnqumoIngaqukatha izinsimbi ezisindayo namaminerali njenge-boron, isulfure, ithini ne-lithium. Ukudla izinsimbi ezisindayo eziningi kuyingozi empilweni futhi kwandisa ingozi yomdlavuza.

kodwa omnqumoInani lalezi zinsimbi emhlabeni ngokuvamile lingaphansi komkhawulo osemthethweni. Ngakho-ke, lesi sithelo sibhekwa njengephephile. 

acrylamide

I-Acrylamide ikhonjiswe ukuthi yandisa ingozi yomdlavuza kwezinye izifundo futhi ukuthathwa kwe-acrylamide kufanele kukhawulelwe ngangokunokwenzeka. Abanye izinhlobo zomnqumo ingaqukatha amanani aphezulu e-acrylamide ngenxa yokucubungula.

Ngenxa yalokho;

Iminqumo inama-carbohydrate amancane.amafutha amaningi anempilo. Futhi inezinzuzo eziningi zezempilo, njengokuthuthukisa impilo yenhliziyo.