I-Kalamata Olives: Amaqiniso Wezondlo Nezinzuzo
-Delile
- Umsuka nokusetshenziswa
- Iphrofayili yokudla okunempilo
- Izinzuzo ezingaba khona
- Igcwele ama-antioxidants
- Kwangathi kungakhuthaza impilo yenhliziyo
- Inganikela ngezindawo ezilwa nomdlavuza
- Kwangathi kungavikela amaseli ezinzwa ekulimaleni
- Ezinye izinzuzo ezingaba khona
- Ukuphepha nokuqapha
- Ungazifaka kanjani ekudleni kwakho
- Okubalulekile
Iminqumo yaseKalamata wuhlobo lomnqumo oqanjwe ngegama lomuzi waseKalamata, eGrisi, lapho laqala ukutshalwa khona.
Njengeminqumo eminingi, acebile ngama-antioxidants namafutha anempilo futhi axhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukuvikelwa ezifweni zenhliziyo.
Le ndatshana ikutshela konke odinga ukukwazi mayelana neminqumo ye-kalamata.
Umsuka nokusetshenziswa
Ama-oliva eKalamata anombala onsomi, onsundu, izithelo ezivela embusweni waseMessinia eGrisi ().
Bahlukaniswa njengama-drup, njengoba benomgodi ophakathi nendawo kanye nenyama yenyama. Naphezu kombala wazo onsomi nosayizi omkhulu, zivame ukuhlukaniswa njengeminqumo yasetafuleni elimnyama.
Ngenkathi ingasetshenziswa ekukhiqizeni uwoyela, idliwa kakhulu njengeminqumo yasetafuleni. Njengeminqumo eminingi, ayababa ngokwemvelo, yingakho avame ukwelashwa noma ukucutshungulwa ngaphambi kokusetshenziswa.
Umkhuba wokwelapha wesiGreki ubeka iminqumo ngqo ku-brine noma emanzini anosawoti, lapho afakwa khona imvubelo ukususa izinhlanganisela zawo ezibabayo kancane noma ngokuphelele, ngaleyo ndlela kuthuthukiswe ukunambitheka ().
IsifinyezoIminqumo yaseKalamata inombala onsomi futhi iqhamuka eGrisi. Baphulukiswa ku-brine ukuze basuse izinhlanganisela zabo ezibabayo futhi bathuthukise ukunambitheka.
Iphrofayili yokudla okunempilo
Ngokungafani nezithelo eziningi, iminqumo ye-kalamata inamafutha amaningi futhi iphansi kuma-carbs.
Ukunikezwa kwama-olives ama-kalamata ama-5 (amagremu angama-38) kunikeza ():
- Amakholori: 88
- AmaCarbs: 5 amagremu
- Umucu: 3 amagremu
- Amaprotheni: 5 amagremu
- Amafutha: 6 amagremu
- I-Sodium: Ama-53% we-Daily Value (DV)
Uma kuqhathaniswa nezinye izithelo, zinamafutha amaningi. Cishe u-75% wamafutha yi-monounsaturated fatty acids (MUFAs) enempilo yenhliziyo, i-oleic acid - iMUFA edliwa kakhulu, engasiza ekuvikeleni isifo senhliziyo futhi isekele ukwelashwa komdlavuza (,,).
Ngokwengeziwe, iminqumo ye-kalamata ingumthombo omuhle wamaminerali afana ne-iron, calcium, nethusi, okunganciphisa ubungozi bokushoda kwegazi, kuqinise amathambo akho, futhi kuthuthukise ukusebenza kwenhliziyo, ngokulandelana (,,,).
Ziphinde zinikeze amavithamini A ancibilikayo anamafutha no-E. Uvithamini A ubalulekile ekulondolozeni umbono onempilo, kanti uvithamini E yi-antioxidant enamandla engathuthukisa impilo yenhliziyo (,,).
Kuyafaneleka futhi ukukhumbula ukuthi iminqumo elungele ukudliwa inokuqukethwe okuphezulu kwe-sodium, ikakhulu okuvela enkambisweni yokuhlanza.
IsifinyezoIminqumo yaseKalamata icebile ku-oleic acid, uhlobo lwe-MUFA oluxhunywe nempilo yenhliziyo ethuthukisiwe kanye nezindawo zokulwa nomdlavuza. Futhi zingumthombo omuhle wensimbi, i-calcium, ithusi, namavithamini A no-E.
Izinzuzo ezingaba khona
Iminqumo yaseKalamata ihlotshaniswe nezinzuzo ezahlukahlukene zezempilo ngenxa yokuqukethwe kwayo okuphezulu kwamakhemikhali ezitshalo anenzuzo enamandla.
Igcwele ama-antioxidants
Iminqumo yamaKalamata iqukethe ama-antioxidants anhlobonhlobo, angama-molecule alwa nama-radicals mahhala emzimbeni wakho futhi anciphise ubungozi bezifo ezithile ezingamahlalakhona. Phakathi kwazo, kuvela iqembu lezakhi zezitshalo ezibizwa ngokuthi ama-polyphenols ().
Izinhlobo ezimbili eziyinhloko zama-polyphenols atholakala eminqumo yi-oleuropein ne-hydroxytyrosol (,).
Ama-Oleuropein enza cishe u-80% wokuqukethwe okuphelele kwe-phenolic kuminqumo eluhlaza - lesi yisakhi esibhekele ukunambitheka kwabo okumunyu. Ngesikhathi sokucubungula, iningi le-oleuropein lehliselwa ku-hydroxytyrosol ne-tyrosol ().
Kokubili i-oleuropein ne-hydroxytyrosol inezakhi ezinamandla zokulwa nokuvuvukala ezivikela izifo zenhliziyo futhi zingavimbela ukulimala kwe-DNA okubangelwa umdlavuza (,,).
Kwangathi kungakhuthaza impilo yenhliziyo
Iminqumo yamaKalamata icebile kuma-MUFA - okuyi-oleic acid - exhunywe engcupheni ephansi yesifo senhliziyo ().
Ucwaningo lukhombisa ukuthi i-oleic acid inganciphisa ukuvuvukala okuhambisana nokukhuluphala. Kunganciphisa i-atherosclerosis, noma i-plaque eyakhiwe emithanjeni yakho, isimo esingaholela ekunyukeni kwegazi eliphezulu kanye nengozi eyengeziwe yokushaywa unhlangothi (,,).
Ngaphezu kwalokho, i-oleic acid inesilinganiso se-oxidation esheshayo, okusho ukuthi mancane amathuba okuthi igcinwe njengamafutha futhi kungenzeka ishiselwe amandla emzimbeni wakho ().
Lokhu kusho, ucwaningo luphakamisa ukuthi okuqukethwe kweminqumo yama-oliva kungaba nethonya elinamandla kakhulu kunama-MUFA ngempilo yenhliziyo ().
Isibonelo, ucwaningo lukhombisa ukuthi i-oleuropein ne-hydroxytyrosol inikezela ngemiphumela yokwehlisa i-cholesterol- nengcindezi yegazi (,,).
Zivimbela ne-LDL (embi) ye-cholesterol oxidation, inqubo ehambisana ne-plaque buildup (,,,,).
Inganikela ngezindawo ezilwa nomdlavuza
Ama-oleic acid nama-antioxidants kwiminqumo ye-kalamata nawo angavikela ezinhlotsheni ezithile zomdlavuza.
Izifundo ze-test-tube ziphakamisa ukuthi i-oleic acid ingehlisa ukubonakaliswa kofuzo lomuntu lwe-epidermal factor factor receptor 2 (HER2), olungaguqula iseli elinempilo libe yiseli lesimila. Ngakho-ke, ingadlala indima ekulawuleni ukuqhubekela phambili komdlavuza (,).
Ngokufanayo, i-oleuropein ne-hydroxytyrosol ikhombisile imisebenzi yokulwa nokuqina evimba ukukhula nokusabalala kwamangqamuzana omdlavuza, kanye nokukhuthaza ukufa kwawo (,,).
Izifundo zezilwane ziphakamisa ukuthi womabili lawa ma-antioxidants angaba nomphumela wokuvimbela umdlavuza wesikhumba, webele, wekoloni nowamaphaphu, phakathi kwezinye izinhlobo zomdlavuza (,,).
Ngaphezu kwalokho, isifundo esisodwa se-test-tube sinqume ukuthi i-oleuropein ingehlisa umphumela onobuthi umuthi we-anticancer doxorubicin anawo kumaseli aphilile -ngaphandle kokuwenza ukuthi ulahlekelwe umphumela wokulwa nomdlavuza ().
Kwangathi kungavikela amaseli ezinzwa ekulimaleni
Izifo eziningi ze-neurodeergenerative ezibangela ukuthi amaseli obuchopho anciphe, njenge-Parkinson's ne-Alzheimer's's, kubangelwa imiphumela elimazayo yama-radicals wamahhala ().
Njengoba kunikezwe ukuthi ama-antioxidants alwa nama-radicals wamahhala ukunciphisa imiphumela yawo eyingozi, iminqumo yama-kalamata e-antioxidant ecebile ingasiza ukuvikela kule mibandela.
Izifundo ze-test-tube nezilwane zithole i-polyphenol oleuropein njenge-neuroprotector ebalulekile, ngoba ingavikela ekulahlekelweni kwamangqamuzana obuchopho ahambisana nesifo sika-Parkinson kanye nokwehla kwe-amylose plaque aggregation exhumene nesifo i-Alzheimer's (,,,).
Ezinye izinzuzo ezingaba khona
Ngenxa yokuqukethwe kwe-antioxidant, iminqumo ye-kalamata ingahlinzeka ngezinye izinzuzo zezempilo, njenge:
- Imithi elwa namagciwane nemithi elwa namagciwane. I-Oleuropein inezindawo zokulwa namagciwane nezokulwa namagciwane futhi ingalwa namagciwane athile nama-virus, kufaka phakathi i-herpes ne-rotavirus (,).
- Impilo yesikhumba ethuthukisiwe. I-Oleuropein ingavikela ekulimaleni kwesikhumba emisebeni ye-ultraviolet B (UVB) (,).
Yize lolu cwaningo lukhuthaza, selugxile ezifundweni ze-test-tube ezihlaziya izingxenye ezithile kuphela.
Njengamanje, azikho izifundo ezihlolisise ngqo imiphumela yokudla iminqumo ye-kalamata empilweni yenhliziyo, umdlavuza kanye nezifo ezingenayo i-neurodegenerative. Ngakho-ke, olunye ucwaningo luyadingeka ukuqinisekisa le miphumela.
IsifinyezoI-oleic acid nama-antioxidants eminqumo ka-kalamata, njenge-oleuropein ne-hydroxytyrosol, ingahle ibe nezindawo zokulwa nomdlavuza futhi izuzise inhliziyo yakho nempilo yengqondo.
Ukuphepha nokuqapha
Iminqumo yaseKalamata yenza inqubo yokwelapha ukuthuthukisa ukunambitheka kwayo.
Lokhu kufaka phakathi ukuwafaka ku-brine noma emanzini anosawoti, okwandisa okuqukethwe kwawo kwe-sodium. Ukudla okuphezulu kwe-sodium kuyingcuphe yomfutho wegazi ophakeme (,).
Kanjalo, kufanele ulinganisele ukungena kwakho noma ukhethe ezinye izindlela zikasawoti ongaphakeme.
Ngokwengeziwe, kukhona yomibili iminqumo yom-kalamata ephelele. Ngenkathi kungekho mehluko wokudla okunempilo phakathi kwabo, imigodi yeminqumo ephelele iyingozi yokuchofoza izingane. Ngakho-ke, qiniseka ukuthi ubanikeza izinhlobo ezigoqiwe noma ezisikiwe kuphela.
IsifinyezoNgenxa yokuhlanza, ukudla iminqumo ye-kalamata kungakhuphula ukudla kwakho kwe-sodium. Futhi, khumbula ukuthi izinhlobo eziphelele ziyingozi yokuchofoza izingane.
Ungazifaka kanjani ekudleni kwakho
Iminqumo yaseKalamata ine-flavour eqinile, e-tangy engathuthukisa izindlela zakho eziningi ozithandayo.
Nayi imibono embalwa maqondana nokuthi ungangeza kanjani ekudleni kwakho:
- Hlanganisa notamatisi oqoshiwe, ikhukhamba kanye ne-feta cheese ukuthola isaladi lesitayela saseMedithera.
- Bangeze njenge-topping ku-pizza, isaladi, noma i-pasta.
- Susa imigodi yabo ngaphambi kokusebenzisa iprosesa yokudla ukuyihlanganisa ne-capers, uwoyela womnqumo, uviniga wewayini elibomvu, ugalikhi, kanye nejusi likalamula we-tapenade eyenziwe ngokwenza noma ukusabalala.
- Jabulela idlanzana njengengxenye yokudla okulula noma i-appetizer.
- Zigaye uhlanganise namafutha omnqumo, i-apula cider uviniga, ijusi kalamula, nogalikhi ochotshoziwe wokugqoka isaladi kalamata.
- Sika noma uwagoqe bese ufaka enhlama yesinkwa sesinkwa somnqumo esenziwe ekhaya.
Ungathola ama-olamata kalamata aphelele noma agxotshiwe ezitolo, ngakho-ke khumbula imigodi lapho udla noma upheka ngeminqumo ephelele.
IsifinyezoUkunambitheka okuqinile kweminqumo yamaKalamata kubenza bengeze kakhulu ezitsheni eziningi, njengamasaladi, ipasta, i-pizza, nokugqokwa.
Okubalulekile
Isuka eGrisi, iminqumo yama-kalamata iwuhlobo lomnqumo omnyama ngokunsomi ngokuvamile omkhulu kuneminqumo ejwayelekile emnyama.
Zipakishwe izakhamzimba ezinenzuzo nezakhi zezitshalo ezinikela ngemiphumela yokuvikela ezifweni ezithile zenhliziyo nezengqondo.
Kodwa-ke, njengoba ucwaningo oluningi olwenziwayo lwenziwe kumashubhu wokuhlola futhi kwahlolwa izingxenye zalo ngazinye kuphela, ucwaningo olwengeziwe luyadingeka ukuqonda kangcono izinzuzo zokudla iminqumo ye-kalamata.
Ungangeza iminqumo ka-kalamata engcebweni yokupheka - qaphela nje imigodi uma ukhetha okuphelele ngaphezu kwemigodi.