Mehloaare le oli ea mohloaare ke khetho e nepahetseng ea phepo e nepahetseng bakeng sa lijo tsohle
Mehloaare, litsebi ke litholoana empa hangata li aroloa ka meroho. Ke tlatsetso e monate ho hoo e batlang e le lijo tse ling le tse ntle ho uena. Mehloaare e na le lik'habohaedreite tse seng kae, 'me palo ea lik'habohaedreite ha e fapane ho tloha ho mefuta ho ea ho mefuta kapa ho lihloaare tse tala ho ea ho mehloaare e butsoitseng.
Kaha lifate tsa mohloaare tse tsoang sefateng li halefa haholo hore li je, li tlameha ho phekoloa ka tsela e itseng ho li etsa hore li be monate.
Ka likarolo tse ling, mehloaare e fetoha ho tloha botala ho ea ho batsho ha e ntse e butsoitse, le hoja lifate tsa mohloaare tse mongobo li ne li kotuloa ha li le tala, ebe li phekoloa le ho pepesetsoa oksijene e le hore li ba soeu.
Mefuta e fapa-fapaneng ea mehloaare e lengoa ho pota lefatše. Li-olives tse ling tse tummeng ka ho fetisisa li akarelletsa manzanilla kapa lifate tsa mohloaare tse tala tsa Sepanishe, Kalamata kapa mehloaare e meholo ea Bagerike, Niçoise kapa li-olives tse ntšo tsa French, le li-olives tsa Gaeta kapa tsa Italy tse ntšo. Ha Maamerika a mangata a nahanisisa ka mehloaare, setšoantšo sa pele seo hangata se tlang kelellong ke mohloaare oa manzanilla o khabisitsoeng ka pimento e khabisang martini ea khale.
Histori ea Mohloaare
Mohloaare o jeoang o bonahala o kile oa phela le batho ka lilemo tse ka bang 5 000 ho isa ho 6,000, a khutlela Bronze ea pele ho tloha ka 3150 ho ea ho 1200 BC. E simolohile ho tloha karolong e ka bochabela ea Mediterranean e nang le matlapa a ngotsoeng, likotlolo tsa mohloaare le likhechana tsa lehong tse fumanoang mabitleng a boholo-holo. Ka nako e telele oli ea mohloaare e nkoa e halalela.
Lekala la mohloaare le ntse le nkoa e le letšoao la bongata, khanya le khotso.
Lik'habohaedreite le Litlhaloso tsa Fibre tsa Mehloaare
Ho na le phapang e fokolang ea carb le fiber lipakeng tsa mefuta e sa tšoaneng ea mehloaare, empa ha se phapang e khōlō.
| Boholo ba Mehloaare | Li-carb, fiber le k'halori li na le tse ling |
|---|---|
| 1 oz. mehloaare e lekanang le tse 10 tse nyane, tse 5 tse khōlō, tse 3 jumbo, kapa li-olives tse tharo tse tharo tsa mefuta-futa | 1 gram net carbs , 1 gram fiber, 26 lik'hilojule |
| Lik'hilograma tse 100 (3.5 oz.) | 3 grams, carbs net, 2 grams fiber, lik'hilojule tse 81 |
Index ea Glycemic le Mojaro oa Glycemic bakeng sa Mehloaare
Lethathamo la lijo tsa glycemic ke letšoao la hore na lijo li tsosa tsoekere ea mali ka bongata hakae le ka potlako hakae. Joalo le ka meroho e mengata e sa starchy, ha ho na tlhahlobo ea saense ea mefuta ea lihloaare tsa glycemic .
Boima ba lijo bo amana le lenane la glycemic empa bo nka boholo ba ho sebeletsa. Boima ba 'mele bo lekaneng le ho ja grama ea 1 ea tsoekere. Kaha ho na le tlhahisoleseding e fokolang haholo mabapi le letšoao la mehloaare ea li-glycemic, ho nahanoa hore mohloaare oa mehloaare ea glycemic e lekane.
| Ho hakanngoa ho imeloa ha glycemic |
|---|
| Li-olives tsa 1 oz: 0 |
| 100 dikgerama tsa mehloaare: 1 |
Melemo ea Bophelo ea Mehloaare
Melemo ea mehloaare ha e felle haholo ka lebaka la vithamine le diminerale hobane ho na le bongata bo bongata ba likokoana-hloko , haholo-holo tse nang le antioxidant le anti-inflammatory properties. Li-antioxidants tsena tse matla li akarelletsa flavonoids, phenols, terpenes, le anthocyanidins. Ho phaella moo, oli ea mohloaare e pharaletsoe-e nkoa e le molemo bakeng sa bophelo bo botle ba pelo.
Li-carb tse fokolang ka mehloaare
Ho na le mefuta e mengata ea lipepe tse kenyelletsang lifate tsa mohloaare ka sejana kapa ho totobatsa mehloaare e le naleli.
- Saladi ea taco e tlaase, e senya lintho tse phahameng joaloka shell e thata, e na le tatso e kholo 'me e ja lijo tse monate mantsiboea a chesang a lehlabula
- Pie ea Tamale , phetoho e tlase ea carb ea lijo tsena tsa khale tsa matšeliso
- Mefuta e mengata ea lihloaare tse butsoitseng ka pizza e tlaase
- Ho bonolo ho etsa oli ea mohloaare mme e ka etsoa ka litsela tse ngata. Leka ka sekhase sa chisi, kapa ka tlhapi.
> Mohloli
> Vossen, Paul (2007). "Oli ea Olive: Histori, Tlhahiso, le Litšoaneleho tsa Mafura a Lefatše a Maholo". HortScience . 42 (5): 1093-1100.
> Ben Othman N, Roblain D, Thonart P et al. Tafole ea Tunisia ea mohloaare oa phenolic metsoako le matla a bona a antioxidant. J lijo tsa Sci. 2008 May; 73 (4): C235-40. 2008.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna le Brand-Miller, Janette. "Tafole ea machaba ea li-glycemic index le litekanyetso tsa meriana ea glycemic: 2002." American Journal of Clinic Nutrition . Moq. 76, No. 1, 5-56, (2002).
> USDA National Nutrient Database bakeng sa Standard Reference, Release 21.