Ama-Olive 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• Amafutha
• AmaCarbs nefayibha
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Ukucubungula iminqumo
• Izinzuzo zezempilo zeminqumo
• Izakhiwo ze-antioxidants
• Impilo yenhliziyo ethuthukisiwe
• Impilo yamathambo ethuthukisiwe
• Ukuvimbela umdlavuza
• Amashansi angaba khona
• Ukungezwani komzimba
• Izinsimbi ezisindayo
• I-Acrylamide
• Okubalulekile

Ama-oliva izithelo ezincane ezikhula ezihlahleni zeminqumo (Olea europaea).

Bangeqembu lezithelo elibizwa ngokuthi ama-drupes, noma izithelo zamatshe, futhi bahlobene nomango, ama-cherry, amapentshisi, ama-alimondi nama-pistachio.

Ama-Olive aphezulu kakhulu ku-vitamin E namanye ama-antioxidants anamandla. Ucwaningo lukhombisa ukuthi zilungele inhliziyo futhi zingavikela ekulweni namathambo nomdlavuza.

Amafutha anempilo emi-oliva akhishwa ukukhiqiza uwoyela womnqumo, okungenye yezinto ezibalulekile ekudleni kwaseMedithera okunempilo ngendlela emangalisayo.

Iminqumo ivame ukujatshulelwa emasaladini, emasendeni nakuma-tapenade. Umnqumo ojwayelekile unesisindo esingama-3-5 amagremu ().

Eminye iminqumo engavuthiwe iluhlaza bese iba mnyama uma isivuthwa. Ezinye zihlala ziluhlaza noma zivuthwe ngokuphelele.

Esifundeni saseMedithera, ama-olives angama-90% asetshenziselwa ukwenza uwoyela womnqumo ().

Le ndatshana ikutshela konke odinga ukukwazi ngeminqumo.

Amaqiniso ezomsoco

Ama-Olive aqukethe ama-calories ayi-115-145 ngama-ounces angu-3.5 (amagremu ayi-100), noma ama-calories angama-59 yeminqumo eyi-10.

Amaqiniso okudla okunomsoco wama-ounces angu-3.5 (amagremu ayi-100) omnqumo ovuthiwe, osekheni ():

• Amakholori: 115
• Amanzi: 80%
• Amaprotheni: 0.8 amagremu
• AmaCarbs: 6.3 amagremu
• Ushukela: 0 amagremu
• Umucu: 3.2 amagremu
• Amafutha: 10.7 amagremu
  
  • Kugcwalisiwe: 1.42 amagremu
  • Ama-monounsaturated: 7.89 amagremu
  • I-Polyunsaturated: 0.91 amagremu

Amafutha

Ama-Olive aqukethe u-11-15% wamafutha, amaphesenti angama-74% awo yi-oleic acid, uhlobo lwe-monounsaturated fatty acid. Kuyinto eyinhloko yamafutha omnqumo.

I-Oleic acid ixhunyaniswe nezinzuzo eziningana zezempilo, kufaka phakathi ukwehla kokuvuvukala kanye nokwehla kwengozi yesifo senhliziyo. Kungasiza nokulwa nomdlavuza (,,,).

AmaCarbs nefayibha

AmaCarbs aqukethe u-4-6% weminqumo, okwenza kube isithelo se-carb ephansi.

Iningi lala ma-carbs yi-fiber. Eqinisweni, i-fiber yenza u-52-86% wengqikithi ye-carb.

Okuqukethwe kwe-carb net digestible ngakho-ke kuphansi kakhulu. Kodwa-ke, iminqumo isewumthombo ompofu we-fiber, ngoba iminqumo eyi-10 inikela ngamagremu ayi-1.5 kuphela.

Ama-oliva isithelo esingajwayelekile ngenxa yokuqukethwe kwawo okunamafutha amaningi. Amafutha abo amaningi kakhulu yi-oleic acid, engaba nezinzuzo eziningana zezempilo. Futhi aqukethe ama-carbs angama-4-6%, iningi lawo eliqukethe i-fiber.

Amavithamini namaminerali

Iminqumo ingumthombo omuhle wamavithamini namaminerali amaningana, amanye awo afakwa ngesikhathi sokulungiswa. Izinhlanganisela zalesi sithelo zihlanganisa:

• Uvithamini E. Ukudla kwezitshalo ezinamafutha amaningi kuvame ukuba namanani aphezulu ale antioxidant enamandla.
• Insimbi. Iminqumo emnyama imithombo enhle yensimbi, ebalulekile kumaseli akho abomvu ukuhambisa umoya-mpilo ().
• Ithusi. Le minerali ebalulekile ivame ukuntuleka ekudleni okujwayelekile kwaseNtshonalanga. Ukushoda kwethusi kungakhuphula ubungozi besifo senhliziyo (,).
• I-calcium. Amaminerali amaningi kakhulu emzimbeni wakho, i-calcium ibalulekile ekusebenzeni kwethambo, imisipha, kanye nezinzwa ().
• Sodium. Iminqumo eminingi iqukethe inani eliphezulu le-sodium ngoba ihlanganiswe ku-brine noma emanzini anosawoti.

Iminqumo ingumthombo omuhle ka-vitamin E, i-iron, ithusi ne-calcium. Zingaqukatha nenani eliphakeme le-sodium uma lihlanganiswe emanzini anosawoti.

Ezinye izinhlanganisela zezitshalo

Iminqumo icebile kumakhemikhali amaningi ezitshalo, ikakhulukazi ama-antioxidants, kufaka phakathi (12):

• I-Oleuropein. Lesi yi-antioxidant eningi kunazo zonke emhlwithini omusha, ongakavuthwa. Ixhunyaniswe nezinzuzo eziningi zezempilo ().
• I-Hydroxytyrosol. Ngesikhathi sokuvuthwa komnqumo, i-oleuropein yehlukaniswa ne-hydroxytyrosol. Ibuye ibe ne-antioxidant enamandla (, 15).
• I-Tyrosol. Okuvame kakhulu emafutheni omnqumo, le antioxidant ayinamandla njenge-hydroxytyrosol. Noma kunjalo, kungasiza ukuvimbela isifo senhliziyo (,).
• I-oleanolic acid. Le antioxidant ingasiza ekuvikeleni ukulimala kwesibindi, ilawule amafutha egazi, futhi inciphise ukuvuvukala (, 19).
• I-Quercetin. Lesi sithako singanciphisa umfutho wegazi futhi sithuthukise impilo yenhliziyo.

Ama-Olive acebile ikakhulukazi kuma-antioxidants, kufaka phakathi i-oleuropein, i-hydroxytyrosol, i-tyrosol, i-oleanolic acid ne-quercetin.

Ukucubungula iminqumo

Izinhlobo ezivame kakhulu zeminqumo ephelele yilezi:

• Iminqumo eluhlaza yaseSpain, eqoshiwe
• Iminqumo yamaGrikhi emnyama, eluhlaza
• Iminqumo yaseCalifornia, ivuthwe nge-oxidation, bese ifakwa emanzini anosawoti

Ngenxa yokuthi iminqumo ibaba kakhulu, ngokuvamile ayidliwa isanda kutsha. Esikhundleni salokho, bayelapheka futhi bayabila. Le nqubo isusa izinhlanganisela ezibabayo njenge-oleuropein, egcwele kakhulu iminqumo engavuthiwe.

Amaleveli aphansi kunawo wonke amakhemikhali ababayo atholakala kwiminqumo evuthiwe, emnyama (, 20).

Kodwa-ke, kunezinhlobo ezithile ezingadingi ukucubungulwa futhi ezingadliwa uma sezivuthwe ngokuphelele.

Ukucubungula iminqumo kungathatha noma yikuphi kusuka ezinsukwini ezimbalwa kuya ezinyangeni ezimbalwa kuya ngendlela esetshenzisiwe. Izindlela zokucubungula zivame ukuthembela kumasiko endawo, athinta ukunambitheka kwesithelo, umbala, nokuthungwa ().

I-Lactic acid nayo ibalulekile ngesikhathi sokuvutshelwa. Sisebenza njengesivikelo semvelo esivikela iminqumo kumagciwane ayingozi.

Njengamanje, ososayensi bacwaninga ukuthi iminqumo ebilisiwe inemiphumela yama-probiotic yini. Lokhu kungaholela ekuphuculeni impilo yokugaya ukudla (, 22).

Iminqumo esanda kutsha iyababa kakhulu futhi imvamisa idinga ukwelashwa nokuvutshelwa ngaphambi kokudla.

Izinzuzo zezempilo zeminqumo

Ama-Olive ayisisekelo sokudla kwaseMedithera. Zihlotshaniswa nezinzuzo eziningi zezempilo, ikakhulukazi ezempilo yenhliziyo nokuvikela umdlavuza.

Izakhiwo ze-antioxidants

Ama-antioxidants okudla akhonjisiwe ukunciphisa ubungozi bezifo ezingamahlalakhona, njengesifo senhliziyo nomdlavuza.

Ama-Olive acebile ngama-antioxidants, ngezinzuzo zezempilo ezisukela ekulweni nokuvuvukala kuya ekunciphiseni ukukhula kwamagciwane ().

Ucwaningo oluthile lukhombisile ukuthi ukudla izinsalela ze-pulpy eziqhamuka e-oliva kukhuphule kakhulu amazinga egazi e-glutathione, elinye lama-antioxidants anamandla kakhulu emzimbeni wakho (,).

Impilo yenhliziyo ethuthukisiwe

I-cholesterol ephezulu yegazi nomfutho wegazi zombili lezi zinto ziyingcuphe yesifo senhliziyo.

I-Oleic acid, eyi-fatty acid eyinhloko eminqumo, ihlotshaniswa nempilo yenhliziyo ethuthukisiwe. Kungalawula amazinga e-cholesterol futhi kuvikele i-cholesterol ye-LDL (embi) kusuka ku-oxidation (,).

Ngaphezu kwalokho, ezinye izifundo ziqaphela ukuthi iminqumo namafutha omnqumo kunganciphisa umfutho wegazi (,).

Impilo yamathambo ethuthukisiwe

I-osteoporosis ibonakala ngokuncipha kwamathambo nekhwalithi yethambo. Kungakhuphula ubungozi bokuphuka.

Izinga le-osteoporosis liphansi emazweni aseMedithera kunaseYurophu yonke, okuholela ekucabangeni ukuthi iminqumo ingavikela kulesi simo (,).

Eminye imixube yezitshalo etholakala emhlwathi nasemafutheni omnqumo ikhonjisiwe ukusiza ukuvimbela ukulahleka kwethambo ezifundweni zezilwane (,,,).

Ngenkathi izifundo zabantu zishoda, izifundo zezilwane nedatha exhumanisa ukudla kweMedithera nokwehla kwamazinga okuphuka ayathembisa ().

Ukuvimbela umdlavuza

Iminqumo kanye namafutha omnqumo kuvame ukusetshenziswa esifundeni saseMedithera, lapho amazinga omdlavuza nezinye izifo ezingalapheki ephansi kunakwamanye amazwe aseNtshonalanga ().

Ngakho-ke, kungenzeka ukuthi iminqumo ingasiza ukunciphisa ingozi yomdlavuza.

Lokhu kungahle kube ngenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant ne-oleic acid. Ucwaningo lwe-test-tube lwembula ukuthi lezi zinhlanganisela ziphazamisa umjikelezo wempilo wamaseli womdlavuza esifubeni, ekholoni nasesiswini (,,,,).

Noma kunjalo, izifundo zabantu ziyadingeka ukuqinisekisa le miphumela. Okwamanje, akucaci ukuthi ukudla iminqumo noma uwoyela kunomthelela yini emdlavuzeni.

Ama-Olive acebile kakhulu kuma-antioxidants angafaka isandla ezinzuzweni ezahlukahlukene, njenge-cholesterol ephansi nomfutho wegazi. Zingahle zinciphise namathuba okuba nomdlavuza nokulahleka kwamathambo, kepha kudingeka olunye ucwaningo.

Amashansi angaba khona

Iminqumo ibekezelelwa kahle ngabantu abaningi kepha ingaqukatha usawoti omningi ngenxa yoketshezi oluyipakethe.

Ukungezwani komzimba

Ngenkathi ukungezwani komzimba nempova yomuthi womnqumo kuvamile, ukungezwani komzimba neminqumo kungavamile.

Ngemuva kokudla iminqumo, abantu ababucayi bangathola ukungezwani komzimba emlonyeni noma emphinjeni ().

Izinsimbi ezisindayo

Iminqumo ingaqukatha izinsimbi ezisindayo namaminerali afana ne-boron, isulfure, i-tin ne-lithium.

Ukusebenzisa ubuningi bezinsimbi ezisindayo kungalimaza impilo yakho futhi kwandise amathuba okuba nomdlavuza. Kodwa-ke, inani lalezi zinsimbi kumnqumo ngokuvamile lingaphansi komkhawulo osemthethweni. Ngakho-ke, lesi sithelo sithathwa njengesiphephile (,).

I-Acrylamide

I-Acrylamide ixhunyaniswe nengozi eyengeziwe yomdlavuza kwezinye izifundo, yize abanye ososayensi bengabaza ukuxhuma (,).

Kodwa-ke, iziphathimandla zincoma ukuthi unciphise ukungena kwakho kwe-acrylamide ngangokunokwenzeka (44).

Ezinye izinhlobo zeminqumo - ezivuthiwe ikakhulukazi, iminqumo emnyama yaseCalifornia - ingaqukatha inani eliphezulu le-acrylamide ngenxa yokucubungula (,,).

Iminqumo ngokuvamile ibekezelelwa kahle, futhi ukungezwani komzimba akuvamile. Kodwa-ke, ingaqukatha inani elincane lezinsimbi ezisindayo nokugxila kukasawoti okuphezulu. Ezinye izinhlobo zingaqukatha ne-acrylamide.

Okubalulekile

Iminqumo iyisengezo esimnandi futhi esimnandi ekudleni noma okokuheha.

Ziphansi kuma-carbs kodwa zinamafutha aphilile aphezulu. Futhi zixhunyaniswe nezinzuzo eziningana zezempilo, kufaka phakathi impilo yenhliziyo ethuthukisiwe.

Lesi sithelo samatshe kulula kakhulu ukusifaka enkambisweni yakho futhi senza ukwengeza okuhle ekudleni okunempilo, okudla okuphelele.