Oli ea mohloaare ke karolo ea bohlokoa ea lijo tsa Mediterranean , tse 'nileng tsa amahanngoa le bophelo ba pelo le bophelo bo bolelele. Ha e le hantle, Tsamaiso ea Lijo le Meriana ea United States e lumela hore oli ea mohloaare e ka ba le pelo e phetseng hantle. Ha o reka botlolo ea oli ea mohloaare, u ka 'na ua hlokomela polelo e latelang ho letšoao:
Tekanyo e fokolang le e sa tiiseng ea bopaki ba saense e bontša hore ho ja hoo e ka bang ligrama tse 23 tsa oli ea mohloaare ka letsatsi ho ka fokotsa kotsi ea lefu la pelo ka lebaka la mafura a monounsaturated oli ea mohloaare. E le ho finyella sena se ka u tsoela molemo, oli ea mohloaare e lokela ho nkela fatše mafura a mangata a sa tsoaneng le ho eketsa palo ea lik'hilojule tseo u li jang ka letsatsi.
Lik'hemik'hale tsa coronary li etsa hore pelo ea hao e be mesifa. Mafura a monounsaturated oli ea mohloaare a thusa ho boloka methapo eo e hlakile e le hore pelo ea hau e ka fumana oksijene le limatlafatsi tse lekaneng ho tsoela pele ho phunya.
Empa ke habohlokoa ho tseba hore lipatlisiso tse ngata tse hlahlobang liphello tsa oli ea mohloaare li etselitsoe ho sheba lijo tsa Mediterranean ka kakaretso, e leng se etsang hore ho be thata ho tseba hantle hore na melemo ea bophelo bo botle e bakoa ka ho khetheha ho oli ea mohloaare. Melemo e meng ea bophelo bo botle e tsoa ho lithollo, linate, peo, meroho, litholoana kapa tlhapi.
Leha ho le joalo, phuputso e 'ngoe e phatlalalitsoeng ka 2011 ho Nutrition, Metabolism le Mafu a Mafu a phethile hore oli ea mohloaare e theolela k'holeseterole, ho bonahala e bakoa ke lik'hemik'hale tse ling ho feta mafura a monounsaturated. Oli ea mohloaare e na le li-polyphenols tse ngata tse sebetsang e le li-antioxidants ho sireletsa lisele tsa 'mele oa hau,' me tse ling li na le liphello tse ling tse molemo-mohlomong ho theola k'holeseterole ke e mong oa bona.
Hape ho ka etsahala hore li-polyphenols li ka thusa ho thibela mefuta e meng ea kankere - thuto e 'ngoe e phatlalalitsoeng ka 2011 Lipids le Bophelo le Maloetse e fumane hore batho ba neng ba ja oli e ngata ea mohloaare ba ne ba e-na le litekanyo tse fokolang tsa kankere. Leha ho le joalo, seo ke dintlha tsa tlhokomelo, 'me ho na le mabaka a mang a etsang hore batho ba jang oli e ngata ea mohloaare ba se ke ba ba le kankere.
Fumana Oli e ngata ea Olives Lijong Tsa Hao
- Sebelisa ho apara oli ea mohloaare ka salate eo ue ratang haholo.
- Fela karolo e etsang karolo ea 100 lekholong ea bohobe ba lijo-thollo ka sejana sa oli ea mohloaare e 'nileng ea e-ba lerōle le pepere.
- Fafatsa meroho e tala ka oli ea mohloaare ho e-na le margarine kapa botoro.
- Etsa pesto mme u sebetse le pasta eo ue ratang haholo.
- Lokisetsa vinegar ea hao ea cranberry bakeng sa salate.
- Eketsa tatso ho oli ea mohloaare ka ho tšela oli ka li-sprigs tsa rosemary kapa litlama tse ling tse omisitsoe.
Boloka oli ea mohloaare sebakeng se lefifi, sebaka se pholileng sejaneng se koahetsoeng ka thata. U ka boloka oli ea mohloaare ka sehatsetsing; leha ho le joalo, e tla ba e teteaneng 'me e koahetsoe. Ho lokile - oli ea mohloaare e tla khutlela ho tloaelehileng ha e eme mocheso oa kamore.
Hopola hore le hoja oli ea mohloaare e ruile mafura a monounsaturated, e ntse e le lik'hilojule tse phahameng. Sheba boholo ba hao ba ho sebeletsa - e 'ngoe e sebelisoang ke likhabapo tse peli,' me ke sona seo u se hlokang ka letsatsi.
Lisebelisoa
Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ, Kiesewetter H, Gaddi A, de la Torre R, Mursu J, Baumler H, Nascetti S, Salonen JT, Fito M, Virtanen J, Marrugat J, EUROLIVE Sehlopha sa Thuto . "Phello ea polyphenols ka oli ea mohloaare ha ho na le likotsi tsa lefu la pelo: tlhahlobo e sa tloaelehang." Ann Intern Med. 2006 Sep 5; 145 (5): 333-41. http://annals.org/article.aspx?articleid=727945.
Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Ho ithuta ka Crossover ka lijo tse entsoeng ka oli ea mohloaare oa oli, walnuts kapa lialmonde. Liphello tsa lipids le tse ling tsa likotsi tsa pelo . " Lihlahisoa tsa phepo ea methapo ea methapo. 2011 Jun; 21 Tlatsetso ea 1: S14-20. doi: 10.1016 / j.mecd.2010.12.006. http://www.nmcd-journal.com/article/S0939-4753(10)00297-8/abstract.
Psaltopoulou T1, Kosti RI, Haidopoulos D, Dimopoulos M, Panagiotakos DB. "Ho noa ha oli ea mohloaare ho fapana haholo le ho ata ha kankere: ho hlahloba ka mokhoa o hlophisitsoeng le ho hlahloba meriana ea bakuli ba 13 800 le litsamaiso tsa 23,340 liphuputsong tse 19 tsa ho shebella." Lipids Health Dis. 2011 la 30, 30; 10: 127. doi: 10.1186 / 1476-511X-10-127. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3199852/.