Li-calories ea Oli ea Olive le Bophelo ba Bona Melemo
Oli ea mohloaare ke lijo tsa boholo-holo tse 'nileng tsa sebelisoa ke batho ka lilemo tse likete. Ke eona feela oli e ntšitsoeng litholoana ho e-na le peo, linate kapa lijo-thollo. Hangata oli ea mohloaare e hlahisoa Europe (Spain, Italy, France le Greece) 'me chelete e nyenyane e hlahisoa California le Leboea Afrika.
Oli ea mohloaare e fapana ka 'mala le tatso ho ea ka ho butsoa ha mehloaare, boemo ba leholimo, mofuta oa mobu le lihlahisoa tsa lihlahisoa.
Mmala, o ka fapana le botala bo lefifi hoo e ka bang o hlakile, ho itšetlehile ka ts'ebetso ea ho hloekisa 'me hase pontšo e ntle ea tatso. Oli e ntle ea mohloaare e tla ba e kholo ho feta lihlahisoa tse hloekisitsoeng, empa e se e teteaneng haholo .
Oli ea mohloaare ha e na lik'habohaedreite kapa protheine. Lik'halori tsohle tsa tsona li tsoa mafura, haholo-holo monounsaturated , e leng se etsang hore e be pelo e phetseng hantle ho feta lijo tsa hau.
| Linnete tsa Mafura a Oli ea Mafura | |
|---|---|
| Ho Sebedisa Boima ba 1 tbsp (15 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 124 | |
| Lik'halori tse tsoang Fat 124 | |
| Kakaretso ea Fat 14g | 22% |
| Fat Satated Fat 2g | 10% |
| Cholesterol 0mg | 0% |
| Potasiamo 0.01mg | 0% |
| Lihabohaedreite 0g | 0% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protein 0g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 0% · Iron 0% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Oli e le 'ngoe ea oli ea mohloaare e na le lik'hilojule tse 124 le ligrama tse 14 tsa mafura, e leng se etsang hore e be sehlahisoa se phahameng sa khalori. Litaba tse molemo ke hore mafura a phetse hantle, haholo-holo monounsaturated, hoo e ka bang ligrama tse 6.7 le polyunsaturated, ligrama tse 4,6.
K'hilojule e nyane e tsoa mafura a tletseng. Empa, le hoja mafura a e-na le mofuta o motle, o lokela ho ntse o laola oli ea mohloaare. E sebelise ka mokhoa o itekanetseng ha u pheha le ho apara lijo. 'Me haeba u e sebelisa ka nako e le' ngoe, hlokomela hore oli e 'ngoe e na le teaspoon e le nngwe ea oli ea mohloaare.
Melemo ea Bophelo
Oli ea mohloaare e na le vithamine e ngata, e nang le vithamine e nang le mafura a ntseng a sebelisoa ka tsela e tloaelehileng 'me e phetha karolo ea ho itšireletsa mafung. Hape ke mohloli o motle oa vithamine K, e leng vithamine e 'ngoe e nonneng e nang le oli e ikarabellang bakeng sa ho koala mali.
Ho phaella moo, oli ea mohloaare e phahame mafura a monounsaturated, a bontsitsoeng ho eketsa cholesterol e ntle (HDL) le ho theola k'holeseterole e mpe (LDL).
Liphuputso tse ling li bontša hore ho eketsa oli e ngata ea mohloaare ea moroetsana ho lijo, e ka etsang likhaba tse peli ho isa ho letsatsi, e ka ba le liphello tse khahlanong le ho ruruha ka ho fokotsa protheine ea c-e sebetsang.
Tsela e 'ngoe eo oli ea mohloaare e ka thusang ho sireletsa pelo e itšetlehile ka lintho tsa eona tsa polyphenols. Tse ling tsa polyphenols oli ea mohloaare li ka thibela liplatelete tsa mali hore li se ke tsa kopana hammoho, e leng sesosa sa litlhaselo tsa pelo. FDA e tšehetsa polelo ea hore "ho ja tablespoons tse peli tsa oli ea mohloaare letsatsi ka leng ho ka fokotsa kotsi ea lefu la pelo ea pelo."
Phuputso e 'ngoe e fana ka maikutlo a hore ho ja oli ea mohloaare ho ka re sireletsa ho fokotseha ha mohopolo, ho fokola ha masapo, esita le ho ntlafatsa ho lekanyetsa ha libaktheria ho rona.
Ke habohlokoa ho hlokomela hore boholo ba likarolo tse phetseng hantle tsa oli ea mohloaare, tse kang li-phytonutrients, li fumaneha ka chelete e ngata feela moroaneng oa mohloaare le moroetsana.
Oli ea Mohloaare oa Mohloaare ke Eng?
Lebitso la moroetsana, moroetsana, le mohloaare oa oli oa mohloaare o hloekileng o bolela boemo ba acidity ea oli hammoho le boholo ba ho sebelisoa ho ntša oli. Puso e tloaelehileng ea lesela le ka tlaase ke acidity, e molemo.
Oli ea mohloaare oa moroetsana ke karolo ea 100 lekholong ea oli ea mohloaare e sa silafatsoang, e bolelang hore ha e halefile kapa lik'hemik'hale li sebelisoa. Ho e-na le hoo, e tlosoa lifate tsa mehloaare feela ka mokhoa oa mochine (mohlomong ka ho hatella kapa ho phunya mehloaare ka mor'a hore e phunyeletse ho pata). Ea phahameng ka ho fetisisa "e leng moroetsana" o na le phepo e nepahetseng haholo, e tlaase e feta ea oli ea mohloaare ea moroetsana, e tlase e tlaase haholo, ebile e na le monate o matla ka ho fetisisa oa mohloaare.
Oli ea mohloaare e hloekileng e sebelisoa ho tsoa ho makhasi ao ka mor'a ho qeta pele ho sebelisa mocheso le lik'hemik'hale. E khanyang ka monate le e theko e tlaase. Molemo ona ke hore o na le tatso e sa jeleng lehlakore le ntlha e phahameng ea mosi. Moroetsana le oli ea mohloaare e sa le moroetsana ba na le lintlha tse tlaase tsa mosi 'me ba tla qala ho senya ha ba halefile haholo, ba tlohela tatso.
Ho Nya le ho Boloka Oli ea Mohloaare
Mafura a oli ea mohloaare a etsa hore a khone ho ea lijong. Ka hona, ke habohlokoa haholo ho e sireletsa ho leseli le mocheso. Hang ha oli e mohloaare e buloa, u lokela ho e sebelisa ka likhoeli tse tšeletseng. Ua tseba hore oli e monate ha e utloahala kapa e senya. Ho boloka oli boemong bo botle ho ikemiselitse ho etsa tse latelang:
- Reka oli ea mohloaare libotlolo tse lefifi tsa likhalase. Mantsoe a mang a mosehla le a tala a thibela mahlaseli a senyang a ka etsang hore oli e tsamaee.
- Qoba ho reka libotlolo tsa oli tse lerōle kapa li lutse lilong tsa lilulofu ka likhoeli.
- Sheba ho bona hore na ho na le letsatsi lengolo leo, 'me u leke ho fumana oli e monate ka ho fetisisa.
- Boloka oli ea mohloaare sebakeng se lefifi, se pholileng kapa sehatsetsing ho fihlela u se u loketse ho se sebelisa. Ha u le sehatsetsing, u se ke ua tšosoa haeba oli e bonahala e le maru le e teteaneng, e tla fetoha metsi hape ha e le mocheso.
Haeba e bolokiloe hantle, oli ea mohloaare e nang le thepa ea eona ea tatso le phepo e nepahetseng.
Mokhoa o Molemo oa ho Sebelisa Oli ea Olive
Oli ea mohloaare ke lijo tse tloaelehileng tsa Mediterranean le Europe. Sebelisa oli ea mohloaare e sa tsitsang e le hore e khabise meroho, sopho, lipepa, lijana tsa linaoa, nama, litlhapi le likhoho. Kapa, e sebedise ho itlhakisa kapa ho senya, ho apara salate ea salate.
Haeba u batla ho pheha lichelete tse phahameng, tse kang ho chesa, u ka sebelisa oli ea mohloaare e sa lekaneng. Leha ho le joalo, mohlomong o molemo ho feta ho sebelisa oli ea meroho, oli ea canola, moroetsana kapa oli ea mohloaare e hloekileng, ka lebaka la lintlha tse phahameng tsa mosi le tatso e sa jeleng paate.
Ho chesa oli ea mohloaare ea moroetsana e chesang haholo ho ka etsa hore e lahleheloe ke thepa e etsang hore e be moroetsana e mong. Empa ke habohlokoa ho hlokomela hore tse ling tsa oli tse ling li sebelisoa. Qoba mocheso o phahameng haholo oa ho pheha ka ho feletseng, joalo ka ho chesa, kaha mofuta ona oa ho pheha o na le lik'hilojule tse ngata 'me o ka hlahisa lik'hemik'hale tsa kankere.
Li-Recipe le Oli ea Olive
- Classic Greek Salad
- Broccolini Ka Manate a Pine le Garlic
- Litlhapi Tse halikiloeng ka ho apara ka litlama
> Mehloli:
Berr C, et al. Oli ea Olive le Temoho: Litholoana tsa Thuto ea Motse e Meraro. Dementia le Geriatric Cognitive Disorders. 28.4 (2009): 357-364.
Bogani, P, le et. liphello tsa anti-inflammatory le antioxidant tsa oli ea mohloaare e sa lekaneng. Atherosclerosis. 190.1 (2007): 181-186
Kontogianni MD. Tšusumetso ea oli ea mohloaare e sebelisoang ka kotsing ea syndromes e kholo ea coronary: Tlhahlobo ea CARDIO2000 ea bolaoli. Kelello ea Maiketsetso. 30.3 (2007): 125-9.
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 129-130
Lucas, L et al Molekase Mechanisms of Inflammation. Melemo ea Anti-Inflammatory ea Oli ea Mohloaare oa Mohloaare le Phenolic Compound Oleocanthal. Mokhoa oa Meriana o teng hona joale, Buka ea 17, Number 8, March 2011, maq. 754-768 (15)
Institute of Linus Pauling. Micronutrients bakeng sa Bophelo bo Botle.