Maolivi a Kalamata: Zambiri Zakudya Zakudya ndi Ubwino

Zamkati

• Chiyambi ndi ntchito
• Mbiri yazakudya
• Zopindulitsa
• Odzaza ndi antioxidants
• Titha kulimbikitsa thanzi la mtima
• Mungapereke malo olimbana ndi khansa
• Mutha kuteteza maselo amitsempha kuti asawonongeke
• Zopindulitsa zina
• Chitetezo ndi zodzitetezera
• Momwe mungawonjezere pa zakudya zanu
• Mfundo yofunika

Maolivi a Kalamata ndi mtundu wa azitona wotchedwa mzinda wa Kalamata, Greece, komwe udalimidwa koyamba.

Monga maolivi ambiri, ali ndi ma antioxidants komanso mafuta athanzi ndipo amalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza chitetezo ku matenda amtima.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za maolivi a kalamata.

Chiyambi ndi ntchito

Maolivi a Kalamata ndi ofiira-ofiirira, zipatso zozungulira zoyambira mdera la Messinia ku Greece ().

Amatchulidwa ngati ma drup, chifukwa ali ndi dzenje lapakati komanso zamkati zamkati. Ngakhale ali ndi utoto wofiirira komanso wokulirapo, nthawi zambiri amadziwika kuti azitona zakuda.

Ngakhale atha kugwiritsidwa ntchito popanga mafuta, amadyedwa makamaka ngati azitona zapatebulo. Monga azitona ambiri, amakhala owawa mwachilengedwe, ndichifukwa chake nthawi zambiri amachiritsidwa kapena kukonzedwa asadamwe.

Chizolowezi chakuchiritsa chachi Greek chimayika azitona mwachindunji m'madzi amchere kapena amchere, pomwe amapsa ndi yisiti kuti achotse mankhwala awo owawa pang'ono kapena kwathunthu, potero amakometsa kukoma ().

Maolivi a Kalamata ndi ofiira akuda ndipo amachokera ku Greece. Amachiritsidwa mu brine kuti achotse mankhwala awo owawa ndikusintha kukoma.

Mbiri yazakudya

Mosiyana ndi zipatso zambiri, maolivi a kalamata amakhala ndi mafuta ambiri komanso otsika mu carbs.

Kutulutsa maolivi asanu a kalamata (magalamu 38) amapereka ():

• Ma calories: 88
• Ma carbs: 5 magalamu
• CHIKWANGWANI: 3 magalamu
• Mapuloteni: 5 magalamu
• Mafuta: 6 magalamu
• Sodiamu: 53% ya Daily Value (DV)

Poyerekeza ndi zipatso zina, ali ndi mafuta ambiri. Pafupifupi 75% yamafuta ali ndi mafuta athanzi a monounsaturated fatty acids (MUFAs), omwe ndi oleic acid - MUFA omwe amadya kwambiri, omwe angathandize kupewa matenda amtima ndikuthandizira kuchiza khansa (,,).

Kuphatikiza apo, maolivi a kalamata ndi gwero labwino la mchere monga chitsulo, calcium, ndi mkuwa, zomwe zingachepetse chiopsezo chanu chokhala ndi kuchepa kwa magazi, kulimbitsa mafupa anu, ndikuwonjezera kugwira ntchito kwa mtima, motsatana (,,,).

Amaperekanso mavitamini A osungunuka ndi E. Vitamini A ndikofunikira kuti mukhale ndi mawonekedwe abwino, pomwe vitamini E ndi antioxidant yamphamvu yomwe imatha kusintha thanzi la mtima (,,).

Ndiyeneranso kukumbukira kuti maolivi okonzeka kudya amakhala ndi sodium yambiri, makamaka chifukwa cha kuyeretsa.

Maolivi a Kalamata ali ndi oleic acid, mtundu wa MUFA wolumikizidwa ndi thanzi labwino la mtima komanso malo olimbana ndi khansa. Amakhalanso gwero lazitsulo, calcium, mkuwa, ndi mavitamini A ndi E.

Zopindulitsa

Maolivi a Kalamata amalumikizidwa ndi maubwino osiyanasiyana azaumoyo chifukwa chazambiri zazitsamba zopindulitsa.

Odzaza ndi antioxidants

Maolivi a Kalamata ali ndi ma antioxidants osiyanasiyana, omwe ndi mamolekyulu omwe amalimbana ndi zopitilira muyeso mthupi lanu ndikuchepetsa chiopsezo cha matenda ena osatha. Pakati pawo, gulu lazomera lotchedwa polyphenols limaonekera ().

Mitundu iwiri ikuluikulu ya polyphenols yomwe imapezeka mumitengo ya azitona ndi oleuropein ndi hydroxytyrosol (,).

Oleuropein amawerengera pafupifupi 80% yazinthu zonse za phenolic mumitengo ya azitona zosaphika - ichi ndiye cholumikizira chomwe chimayambitsa kukoma kwawo. Pakukonzekera, ambiri a oleuropein amasinthidwa kukhala hydroxytyrosol ndi tyrosol ().

Onse oleuropein ndi hydroxytyrosol ali ndi antioxidant komanso anti-inflammatory properties omwe amateteza motsutsana ndi matenda amtima ndipo amatha kupewa kuwonongeka kwa DNA komwe kumayambitsa khansa (,,).

Titha kulimbikitsa thanzi la mtima

Maolivi a Kalamata ndi olemera mu MUFAs - omwe ndi oleic acid - omwe amalumikizidwa ndi chiopsezo chochepa cha matenda amtima ().

Kafukufuku akuwonetsa kuti oleic acid imatha kuchepetsa kutupa komwe kumakhudzana ndi kunenepa kwambiri. Ikhozanso kuchepetsa kuchepa kwa mitsempha m'mimba mwanu, zomwe zingayambitse kuthamanga kwa magazi komanso chiopsezo chowonjezeka cha sitiroko (,,).

Komanso, oleic acid imakhala ndi makutidwe othamanga kwambiri, kutanthauza kuti ndizosavuta kusungidwa ngati mafuta ndipo zimatha kuwotchera mphamvu m'thupi lanu ().

Izi zati, kafukufuku akusonyeza kuti maolivi 'antioxidant okhutira atha kukhala ndi mphamvu yolimbikirapo kuposa ma MUFA pa thanzi la mtima ().

Mwachitsanzo, kafukufuku akuwonetsa kuti oleuropein ndi hydroxytyrosol amapereka cholesterol- ndi kuthamanga kwa magazi kutsitsa zotsatira (,,).

Amaletsanso LDL (yoyipa) ya cholesterol makutidwe ndi okosijeni, njira yolumikizidwa ndi zolembera zomangira (,,,,).

Mungapereke malo olimbana ndi khansa

Oleic acid ndi ma antioxidants m'mafuta a kalamata amathanso kuteteza ku mitundu ina ya khansa.

Kafukufuku woyesera akuwonetsa kuti oleic acid imatha kutsitsa kufotokozedwa kwa jini la epidermal grow factor receptor 2 (HER2), lomwe lingasinthe khungu lathanzi kukhala chotupa. Chifukwa chake, itha kutengapo gawo pothandizira kufalikira kwa khansa (,).

Momwemonso, oleuropein ndi hydroxytyrosol awonetsa zochitika zotsutsana zomwe zimalepheretsa kukula ndi kufalikira kwa maselo a khansa, komanso zimalimbikitsa kufa kwawo (,,).

Kafukufuku wazinyama akuwonetsa kuti ma antioxidants onsewa amatha kuteteza pakhungu, m'mawere, m'matumbo, ndi khansa yam'mapapo, mwa mitundu ina ya khansa (,,).

Kuphatikiza apo, kafukufuku wina wapa test-tube adatsimikiza kuti oleuropein ikhoza kutsitsa poizoni womwe mankhwala a antoxancer doxorubicin amakhala nawo m'maselo athanzi -opanda kutaya mphamvu yake yolimbana ndi khansa ().

Mutha kuteteza maselo amitsempha kuti asawonongeke

Matenda ambiri am'magazi omwe amachititsa kuti ma cell a ubongo awonongeke, monga matenda a Parkinson ndi Alzheimer's, amadza chifukwa chakuwonongeka kwa ma radicals aulere ().

Popeza ma antioxidants amalimbana ndimankhwala osokoneza bongo kuti athane ndi mavuto awo, maolivi olemera a antioxidant a kalamata atha kuteteza ku izi.

Kafukufuku woyeserera komanso kafukufuku wazinyama apeza kuti polyphenol oleuropein ndi njira yofunika kwambiri yoteteza minyewa, chifukwa imatha kuteteza kuwonongeka kwa maselo am'magazi obwera chifukwa cha matenda a Parkinson ndikuchepetsa zolembera za amylose zolembedwa ndi matenda a Alzheimer's (,,,).

Zopindulitsa zina

Chifukwa cha mafuta a antioxidant, maolivi a kalamata amatha kupindulitsa ena, monga:

• Maantimicrobial ndi ma virus. Oleuropein ili ndi maantimicrobial ndi ma virus ndipo amatha kulimbana ndi mabakiteriya ena ndi ma virus, kuphatikizapo herpes ndi rotavirus (,).
• Kulimbitsa thanzi la khungu. Oleuropein ikhoza kuteteza kuwonongeka kwa khungu ku cheza cha ultraviolet B (UVB) (,).

Ngakhale kuti kafukufukuyu ndi wolimbikitsa, adangoyang'ana pa kafukufuku wama chubu omwe amafufuza magawo ake okha.

Pakadali pano, palibe kafukufuku yemwe adawunikiratu zomwe zimachitika pakudya maolivi a kalamata pa thanzi la mtima, khansa, ndi matenda amitsempha. Chifukwa chake, kafukufuku wowonjezera amafunika kutsimikizira izi.

Oleic acid ndi antioxidants mu maolivi a kalamata, monga oleuropein ndi hydroxytyrosol, atha kukhala ndi zida zolimbana ndi khansa ndikupindulitsa mtima wanu komanso thanzi lanu.

Chitetezo ndi zodzitetezera

Maolivi a Kalamata amayesedwa kuti athetse kukoma kwawo.

Izi zimaphatikizapo kuziika m'madzi amchere kapena amchere, zomwe zimawonjezera sodium. Kudya kwambiri sodium ndi chiopsezo cha kuthamanga kwa magazi (,).

Mwakutero, muyenera kuchepetsa kudya kapena kusankha njira zina zamchere.

Kuphatikiza apo, pali maolivi okwanira komanso okhwima a kalamata. Ngakhale kulibe kusiyana kwakuthupi pakati pawo, maenje azitona zonse ndizowopsa kwa ana. Chifukwa chake, onetsetsani kuti muwapatsa mitundu yokhayokha kapena yodulidwa.

Chifukwa cha kutsuka, kudya maolivi a kalamata kumatha kukulitsa kudya kwa sodium. Komanso, kumbukirani kuti mitundu yonse ndizowopsa kwa ana.

Momwe mungawonjezere pa zakudya zanu

Maolivi a Kalamata ali ndi kununkhira kwamphamvu, kwamphamvu komwe kumatha kukometsa maphikidwe anu omwe mumakonda.

Nazi malingaliro angapo okhudzana ndi momwe mungawonjezere pa zakudya zanu:

• Sakanizani ndi tomato, nkhaka, ndi feta tchizi ku saladi ya ku Mediterranean.
• Onjezerani ngati topping pizza, saladi, kapena pasitala.
• Chotsani maenje awo musanagwiritse ntchito purosesa wazakudya kuti muwaphatikize ndi ma capers, maolivi, viniga wofiira, adyo, ndi mandimu kwa tapenade yokometsera kapena kufalikira.
• Sangalalani ndi ochepa ngati gawo la chotukuka chopatsa thanzi kapena chokometsera.
• Apukuteni ndi kusakaniza ndi mafuta, apulo cider viniga, mandimu, ndi adyo wosweka wa kalamata kuvala saladi.
• Kagawani kapena kuwadula ndi kuwonjezera pa mtanda wa mkate wa mkate wa azitona.

Mutha kupeza azitona za kalamata m'masitolo, choncho kumbukirani maenje mukamadya kapena kuphika ndi azitona zonse.

Kukoma kwamphamvu kwa maolivi a Kalamata kumawapangitsa kukhala owonjezera pazakudya zambiri, monga masaladi, pasitala, pizza, ndi mavalidwe.

Mfundo yofunika

Kuchokera ku Greece, maolivi a kalamata ndi mtundu wa azitona wakuda kwambiri womwe umakhala waukulu kuposa azitona zakuda nthawi zonse.

Amadzaza ndi michere yopindulitsa ndikupanga mankhwala omwe amapereka zoteteza motsutsana ndi matenda amtima ndi amisala.

Komabe, popeza kafukufuku wambiri wapezeka m'mayendedwe am'mayeso ndikuwunika magawo ake okha, kafukufuku wowonjezera amafunikira kuti mumvetsetse zabwino zomwe zimapezeka pakudya azitona za kalamata.

Mutha kuwonjezera maolivi a kalamata ku maphikidwe ambiri - ingokhalani osamala ndi maenje mukasankha okwanira.