Maolivi 101: Zambiri Zakudya Zakudya ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Mafuta
• Carbs ndi fiber
• Mavitamini ndi mchere
• Zomera zina
• Kusintha kwa maolivi
• Ubwino wathanzi wa azitona
• Antioxidant katundu
• Kulimbitsa thanzi la mtima
• Kulimbitsa thanzi la mafupa
• Kupewa khansa
• Zowonongeka
• Ziwengo
• Zitsulo zolemera
• Acrylamide
• Mfundo yofunika

Maolivi ndi zipatso zazing'ono zomwe zimamera pamitengo ya azitona (Olea europaea).

Amakhala m'gulu la zipatso zotchedwa drupes, kapena zipatso zamiyala, ndipo amalumikizana ndi mango, yamatcheri, mapichesi, maamondi, ndi ma pistachios.

Maolivi ali ndi vitamini E wambiri komanso ma antioxidants ena amphamvu. Kafukufuku akuwonetsa kuti ndi abwino pamtima ndipo amateteza ku kufooka kwa mafupa ndi khansa.

Mafuta athanzi azitona amatengedwa kuti apange maolivi, chimodzi mwazinthu zofunikira kwambiri pazakudya zaku Mediterranean zodabwitsazi.

Maolivi amakonda kudya m'masaladi, masangweji, ndi matepi. Maolivi ambiri amalemera pafupifupi magalamu 3-5 ().

Maolivi ena osakhwima amakhala obiriwira ndipo amakhala akuda akakhwima. Zina zimakhala zobiriwira ngakhale zitakhwima bwinobwino.

Kudera la Mediterranean, 90% ya azitona amagwiritsidwa ntchito kupanga maolivi ().

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za azitona.

Mfundo zokhudza thanzi

Maolivi amakhala ndi ma calorie 115-145 pa ma ola 3.5 (100 magalamu), kapena pafupifupi ma calories 59 a maolivi 10.

Zakudya zabwino za ma ola 3.5 (magalamu 100) a azitona okhwima, zamzitini ndi ():

• Ma calories: 115
• Madzi: 80%
• Mapuloteni: 0.8 magalamu
• Ma carbs: 6.3 magalamu
• Shuga: 0 magalamu
• CHIKWANGWANI: 3.2 magalamu
• Mafuta: 10.7 magalamu
  
  • Zokwanira: 1.42 magalamu
  • Zosintha: 7.89 magalamu
  • Polyunsaturated: 0.91 magalamu

Mafuta

Maolivi ali ndi 11-15% mafuta, 74% peresenti yake ndi oleic acid, mtundu wa monounsaturated fatty acid. Ndicho chigawo chachikulu cha mafuta.

Oleic acid imalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa kutupa komanso kuchepa kwa matenda amtima. Zitha kuthandizanso kulimbana ndi khansa (,,,).

Carbs ndi fiber

Carbs amapangidwa ndi 4-6% ya azitona, kuwapangitsa kukhala zipatso zochepa.

Ambiri mwa ma carbs ndi fiber. M'malo mwake, CHIKWANGWANI chimapanga 52-86% yazomwe zili ndi carb.

Mtengo wa carb wosakanikirana ndiwotsika kwambiri. Komabe, maolivi akadali osauka kwambiri, chifukwa maolivi 10 amangopereka pafupifupi 1.5 magalamu.

Maolivi ndi zipatso zachilendo chifukwa amakhala ndi mafuta ambiri. Mafuta awo ambiri ndi oleic acid, omwe atha kukhala ndi maubwino angapo azaumoyo. Amakhalanso ndi 4-6% carbs, ambiri omwe amakhala ndi fiber.

Mavitamini ndi mchere

Maolivi ndi gwero labwino la mavitamini ndi michere, pomwe ena amawonjezera pokonza.Zipatso zopindulitsa za chipatso ichi ndi monga:

• Vitamini E. Zakudya zazomera zamafuta ambiri nthawi zambiri zimakhala ndi mankhwala amtundu wambiri amtunduwu.
• Chitsulo. Maolivi akuda ndi gwero labwino lachitsulo, lomwe ndi lofunika kuti maselo anu ofiira atengere mpweya ().
• Mkuwa. Mchere wofunikirawu nthawi zambiri umasowa pachakudya chakumadzulo. Kulephera kwa mkuwa kumatha kukulitsa chiopsezo cha matenda amtima (,).
• Calcium. Mchere wochuluka kwambiri m'thupi lanu, calcium ndiyofunikira pamafupa, minofu, ndi minyewa ().
• Sodium. Maolivi ambiri amakhala ndi sodium wochuluka chifukwa amakhala mmatumba a brine kapena madzi amchere.

Maolivi ndi gwero labwino la vitamini E, chitsulo, mkuwa, ndi calcium. Zitha kukhalanso ndi sodium wochuluka kwambiri ngati itapakidwa m'madzi amchere.

Zomera zina

Maolivi ali ndi mitundu yambiri yazomera, makamaka ma antioxidants, kuphatikiza (12):

• Mayeso. Ichi ndiye antioxidant chochuluka kwambiri mumitengo ya azitona yatsopano, yosapsa. Imalumikizidwa ndi maubwino ambiri azaumoyo ().
• Hydroxytyrosol. Pakukolola maolivi, oleuropein imagawidwa mu hydroxytyrosol. Komanso ndi antioxidant yamphamvu (, 15).
• Zamgululi Omwe amapezeka kwambiri mumafuta a maolivi, antioxidant iyi siyamphamvu ngati hydroxytyrosol. Komabe, zitha kuthandiza kupewa matenda amtima (,).
• Asidi Oleanolic. Antioxidant iyi itha kuthandiza kupewa kuwonongeka kwa chiwindi, kuwongolera mafuta amwazi, komanso kuchepetsa kutupa (, 19).
• Quercetin. Chomerachi chimatha kutsitsa kuthamanga kwa magazi ndikusintha thanzi la mtima.

Maolivi ali ndi ma antioxidants ambiri, kuphatikiza oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, ndi quercetin.

Kusintha kwa maolivi

Mitundu yambiri yazitona yonse ndi iyi:

• Spanish azitona wobiriwira, kuzifutsa
• Maolivi akuda achi Greek, yaiwisi
• Maolivi aku California, opsa ndi makutidwe ndi okosijeni, kenako kuzifutsa

Chifukwa maolivi ndi owawa kwambiri, samadyedwa mwatsopano. M'malo mwake, amachiritsidwa ndikuthira. Izi zimachotsa mankhwala owawa ngati oleuropein, omwe amapezeka kwambiri mu maolivi osapsa.

Mitengo yotsika kwambiri yazowawa imapezeka mu azitona zakupsa, zakuda (, 20).

Komabe, pali mitundu ina yomwe siyifunikira kukonzedwa ndipo itha kudyedwa ikakhwima bwinobwino.

Kusintha maolivi kumatha kutenga masiku angapo kapena miyezi ingapo kutengera njira yomwe agwiritsa ntchito. Njira zosinthira nthawi zambiri zimadalira miyambo yakomweko, yomwe imakhudza kukoma kwa zipatso, utoto wake, ndi kapangidwe kake ().

Lactic acid ndiyofunikanso pakuthira. Imakhala ngati zoteteza zachilengedwe zomwe zimateteza azitona ku mabakiteriya owopsa.

Pakadali pano, asayansi akufufuza ngati azitona wofufuma ali ndi zovuta zina. Izi zitha kupangitsa kukhala ndi thanzi labwino m'mimba (, 22).

Maolivi atsopano ndi owawa kwambiri ndipo nthawi zambiri amafunika kuchiritsidwa ndi kuthira asanadye.

Ubwino wathanzi wa azitona

Azitona ndizofunikira kwambiri pazakudya zaku Mediterranean. Amalumikizidwa ndi maubwino ambiri azaumoyo, makamaka pamatenda amtima komanso kupewa khansa.

Antioxidant katundu

Zakudya zopewera ma antioxidants zawonetsedwa kuti zimachepetsa chiopsezo cha matenda osachiritsika, monga matenda amtima ndi khansa.

Maolivi ali ndi ma antioxidants ambiri, okhala ndi maubwino azaumoyo kuyambira kulimbana ndi kutupa mpaka kuchepetsa kukula kwa tizilombo ().

Kafukufuku wina adawonetsa kuti kudya zotsalira kuchokera ku azitona kumakulitsa kuchuluka kwa magazi a glutathione, amodzi mwamphamvu kwambiri opha mphamvu mthupi lanu (,).

Kulimbitsa thanzi la mtima

Kuthamanga kwa magazi m'magazi komanso kuthamanga kwa magazi ndizomwe zimayambitsa matenda amtima.

Oleic acid, mafuta omwe amapezeka mu azitona, amalumikizidwa ndi thanzi la mtima. Itha kuwongolera kuchuluka kwama cholesterol ndi kuteteza cholesterol ya LDL (yoyipa) kuchokera ku makutidwe ndi okosijeni (,).

Kuphatikiza apo, kafukufuku wina adawonetsa kuti maolivi ndi maolivi amatha kuchepetsa kuthamanga kwa magazi (,).

Kulimbitsa thanzi la mafupa

Kufooka kwa mafupa kumadziwika ndi kuchepa kwa mafupa ndi mafupa. Ikhoza kuonjezera chiopsezo chanu cha mafupa.

Mitengo ya kufooka kwa mafupa ndiyotsika kumayiko aku Mediterranean kuposa ku Europe konse, zomwe zimapangitsa kuti anthu aziganiza kuti azitona angateteze ku matendawa (,).

Zina mwazomera zomwe zimapezeka mu azitona ndi maolivi zawonetsedwa kuti zithandizira kupewa kutayika kwa mafupa m'maphunziro azinyama (,,,).

Ngakhale maphunziro aanthu akusowa, maphunziro azinyama ndi zambiri zomwe zikugwirizana ndi zakudya za ku Mediterranean kuti zichepetse kuchuluka kwa ziwopsezo zikulonjeza ().

Kupewa khansa

Maolivi ndi maolivi amagwiritsidwa ntchito nthawi zambiri kudera la Mediterranean, komwe mitengo ya khansa ndi matenda ena ochepera amakhala ochepa poyerekeza ndi mayiko ena akumadzulo ().

Chifukwa chake, ndizotheka kuti azitona zitha kuthandiza kuchepetsa chiopsezo cha khansa.

Izi zitha kukhala chifukwa cha kuchuluka kwa ma antioxidant komanso oleic acid. Kafukufuku woyeserera akuwonetsa kuti izi zimasokoneza mayendedwe amoyo am'magazi a khansa m'mawere, m'matumbo, ndi m'mimba (,,,,).

Komabe, maphunziro aumunthu amafunikira kuti atsimikizire zotsatirazi. Pakadali pano, sizikudziwika ngati kudya azitona kapena maolivi kumakhudza khansa.

Maolivi ali ndi ma antioxidants ambiri omwe amathandizira pazinthu zosiyanasiyana, monga cholesterol yotsika komanso kuthamanga kwa magazi. Angathandizenso kuchepetsa chiopsezo cha khansa ndi kutayika kwa mafupa, koma kufufuza kwina ndikofunikira.

Zowonongeka

Maolivi amalekerera bwino anthu ambiri koma amatha kukhala ndi mchere wambiri chifukwa chamadzi ake.

Ziwengo

Ngakhale kuti mungu wa azitona umakonda, ziwengo za azitona ndizochepa.

Mukatha kudya maolivi, anthu osazindikira amatha kutuluka pakamwa kapena kumero ().

Zitsulo zolemera

Maolivi akhoza kukhala ndi zitsulo zolemera komanso mchere monga boron, sulfure, malata, ndi lithiamu.

Kugwiritsa ntchito zitsulo zolemera zambiri kungawononge thanzi lanu ndikuwonjezera chiopsezo cha khansa. Komabe, kuchuluka kwa zinthu izi mu azitona nthawi zambiri kumakhala kocheperako pamalamulo. Chifukwa chake, chipatso ichi chimaonedwa kuti ndi chotetezeka (,).

Acrylamide

Acrylamide imalumikizidwa ndi chiopsezo chowonjezeka cha khansa m'maphunziro ena, ngakhale asayansi ena amakayikira kulumikizana (,).

Komabe, aboma amalimbikitsa kuti muchepetse kuchuluka kwa zakudya zomwe mumadya ndi acrylamide (44).

Mitundu ina ya azitona - makamaka yakucha, azitona zakuda zakuda - imatha kukhala ndi acrylamide wambiri chifukwa chakukonza (,,).

Maolivi nthawi zambiri amalekerera, ndipo ziwengo zimakhala zochepa. Komabe, atha kukhala ndi zitsulo zolemera zochepa komanso mchere wambiri. Mitundu ina imakhalanso ndi acrylamide.

Mfundo yofunika

Maolivi ndiwokometsera komanso wokoma kuwonjezera pazakudya kapena zokopa.

Amakhala ochepa mu carbs koma amakhala ndi mafuta athanzi. Amalumikizidwanso ndi maubwino angapo azaumoyo, kuphatikiza thanzi lamtima.

Zipatso zamwala izi ndizosavuta kuphatikizira muzomwe mumachita ndipo zimathandizira kwambiri pazakudya zopatsa thanzi.