Olive Oiri: chii zvazviri, mabhenefiti makuru uye mashandisiro

Zvemukati

• Kubatsira kukuru
• Kushandisa sei

Oiri maorivhi anogadzirwa kubva kumaorivhi uye ndechimwe chezvinhu zvikuru zvekudya kweMediterranean, sezvo yakafuma mumafuta emonounsaturated, vitamini E uye antioxidants, uye kana ikadyiwa muhuwandu hushoma mukati mezuva inosimbisa mabhenefiti akati wandei ehutano. Oiri iyi inowanzo shandiswa kurongedza saradhi uye kupedzisa ndiro.

Zvinoenderana nenzira yainowanikwa nayo, mafuta omuorivhi anogona kuva nemadhigirii akasiyana eacidity, iyo ine hutano iri oiri yemafuta emuorivhi ine acidity inosvika ku0,8%, inozivikanwa seye extra virgin olive olive. Rudzi urwu rwemafuta rwunowanikwa chete kubva muchisviniro chinotonhora chemaorivhi, pasina kupfuura nechero imwe nzira yekuwedzera uye, nekudaro, ine huwandu hwakawanda hwemafuta akanaka uye hunhu hwehutano, hune hutano hwakawanda. Dzidza zvakawanda nezve mhando dzemafuta emuorivhi.

Kubatsira kukuru

Kudya kwezuva nezuva kwemafuta emuorivhi kunogona kuunza hutano hwakawanda nekuda kwekuti yakafuma muvhitamini E, oleic acid, phenolic makomputa uye monounsaturated mafuta, pamusoro pekuve nechinhu chinozivikanwa seoococalal, iyo inovimbisa anti-kupisa uye anti-kupisa zvimiro. antioxidants mumafuta emuorivhi.

Nekudaro, mamwe mabhenefiti makuru ehutano emafuta emuorivhi ndeaya:

• Inobatsira kudzora cholesterol huwandu nekuderedza huwandu hwekupararira kweLDL, inozivikanwawo seyakaipa cholesterol;
• Inodzivirira kukura kwehosha yemoyo, nekuti inobatsira kudzora huwandu hwecholesterol uye, nekudaro, kudzivirira kuvhara kwetsinga nekuda kwekuvapo kwemafuta;
• Inodzivirira moyo kubva kune yakasununguka radical kukuvara, sezvo iine antioxidant zvivakwa;
• Inobatsira kudzikisa kuzvimba mumuviri, nekuda kwekuvapo kwevhitamini E uye zvinhu zvinopesana nezvirwere mukuumbwa kwayo;
• Inodzivirira kukwegura kusati kwasvika, nekuti inorwira mahara radicals ayo anogona kuve anoenderana nekukwegura kwemasero;
• Inoderedza njodzi yekenza uye chirwere chisingaperi chinoputira, sezvo iri pfuma yezvinhu zvinopesana nezvirwere.

Oiri mhandara yemafuta emuorivhi ndiyo mhando yemafuta emuorivhi ane huwandu hwakanyanya hwebatsiro kubva kuhutano, sezvo zvivakwa uye zvinovaka muviri zvichichengetwa panguva yekuiwana. Nekudaro, mhandara yemafuta emuorivhi zvakare ine huwandu hwakaenzana hwevitamin nemaminerari, kunyangwe ichitora nzira mbiri dzekumanikidza kutonhora, uye nekudaro inewo akati wandei mabhenefiti ehutano uye mashoma asidi. Tsvaga zvimwe zvakanaka zvehutano zvemafuta emuorivhi.

Izvo zvakakosha kuti uzive kuti kuti uwane mabhenefiti anopiwa nemafuta emuorivhi, zvakakosha kuti munhu ave nechikafu chine hutano uye chakaringana uye anopa mukana pakushandiswa kwemafuta emuorivhi saradhi yekupfeka kana yekupedzisa ndiro, nekuti, zvichienderana mhando yemafuta, kana ikatsamwa, inogona kurasikirwa nemidziyo yayo uye, nekudaro, isina akawanda mabhenefiti ehutano.

Kushandisa sei

Oiri maorivhi imhando yemafuta anofanirwa kudyiwa, kunyanya mazuva ese, zvichikurudzirwa kuti huwandu hwezuva nezuva hunosvika gumi nemashanu mL, inoenderana nepuni.

Aya mafuta anofanirwa kudyiwa, zvirinani, mbishi sekupfeka saradi, kupedzisa ndiro kana kutsiva bhotoro kana majarini mukugadzirira chingwa, semuenzaniso. Mukuwedzera, mafuta omuorivhi anogonawo kusanganiswa nemimwe mishonga inonhuhwirira yakadai se thyme kana garlic, semuenzaniso, kuwedzera zvivakwa uye kuwedzera zvinwiwa kuzvikafu.

Oiri iyi haifanire kushandiswa pakubika, sezvo kupisa zvakanyanya kuchichinja zvimiro zvadzo uye kuchideredza huwandu hweantioxidants uye mhando yemafuta emonounsaturated. Nekudaro, pakubika, mafuta ane hutano ane huwandu hwakazara hwemafuta akazara, senge mafuta ekokonati, semuenzaniso, anofanirwa kusarudzwa.

Tsvaga muvhidhiyo pazasi inova ndiyo yakanaka yekubikisa mafuta: