Kalamata Maorivhi: Nutrition Chokwadi uye Zvakanakira

Zvemukati

• Mavambo uye mashandisiro
• Nhoroondo yehutano
• Zvinogona kubatsirwa
• Yakapetwa nema antioxidants
• Inogona kusimudzira hutano hwemwoyo
• Inogona kupa cancer-kurwisa zvivakwa
• Inogona kuchengetedza maseru etsinga kubva kukuvara
• Zvimwe zvinogona kubatsira
• Kuchengetedza uye matanho
• Maitiro ekuvawedzera iwo kuchikafu chako
• Chinokosha

Kalamata maorivhi mhando yemiorivhi yakatumidzwa zita reguta reKalamata, Greece, kwayakatanga kurimwa.

Kufanana nemiorivhi mizhinji, vakapfuma muma antioxidants uye mafuta ane hutano uye vakabatanidzwa kune akawanda hutano mabhenefiti, kusanganisira dziviriro kubva kuchirwere chemoyo.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve kalamata maorivhi.

Mavambo uye mashandisiro

Kalamata maorivhi akasviba-pepuru, michero yehovhosi pakutanga kubva kunzvimbo yeMessinia kuGreek ().

Dzinorongwa kunge madrupes, sezvo dziine gomba repakati uye nyama ine nyama. Pasinei neruvara rwepepuru uye hukuru hukuru, ivo vanowanzo kuverengerwa sematafura matema maorivhi.

Kunyangwe ingangoshandiswa mukugadzirwa kwemafuta, anonyanya kudyiwa semiorivhi yetafura. Kufanana nemaorivhi mazhinji, ivo vane zvakasununguka zvinovava, ndosaka vachiwanzorapwa kana kugadziriswa isati yashandiswa.

Tsika yechiGiriki-yekurapa inoisa maorivhi zvakananga mu brine kana mvura yemunyu, kwainoviriswa nembiriso kuti vabvise macomputer avo anovava zvishoma kana zvachose, nokudaro vachivandudza kunaka ().

Kalamata maorivhi ane ruvara rwepepuru uye anobva kuGreece. Vanorapwa mumutsva kubvisa makomputa avo anovava nekuvandudza kuravira.

Nhoroondo yehutano

Kusiyana nemichero yakawanda, maorivhi kalamata ane mafuta mazhinji uye akaderera muma carbs.

Kushumirwa kwemashanu maorivhi maorivhi (38 magiramu) inopa ():

• Makorori: 88
• Carbs: 5 magiramu
• Fiber: 3 magiramu
• Mapuroteni: 5 magiramu
• Mafuta: 6 magiramu
• Sodium: 53% yeiyo Zuva Nezuva Kukosha (DV)

Inofananidzwa nezvimwe zvibereko, ivo vane mafuta mazhinji. Inenge 75% yemafuta ane moyo-hutano monounsaturated fatty acids (MUFAs), kureva oleic acid - inonyanyo kudyiwa MUFA, iyo inogona kubatsira kudzivirira chirwere chemwoyo uye kutsigira kurapwa kwekenza (,,).

Pamusoro pezvo, maorivhi kalamata ndiwo manyuko akanaka emaminerari simbi, calcium, uye mhangura, ayo anogona kudzikisa njodzi yako yekushaya ropa, kusimbisa mapfupa ako, nekuvandudza mashandiro emoyo, zvichiteerana (,,,).

Dzinopawo mavhitaminzi ane mafuta-akasarudzika A uye E. Vitamin A yakakosha pakuchengetedza kuona kwakanaka, nepo vhitamini E iri antioxidant ine simba inogona kugadzirisa hutano hwemwoyo (,,).

Izvo zvakakoshawo kuti uzive kuti maorivhi akagadzirira-kudya-ane huwandu hwakawanda hwe sodium, kazhinji zvichikonzerwa neiyo brining maitiro.

Kalamata maorivhi akapfuma mu oleic acid, rudzi rweMUFA rwakabatana nekuvandudza moyo hutano uye kenza-kurwisa zvivakwa. Izvowo sosi yakanaka yesimbi, calcium, mhangura, uye mavitamini A uye E.

Zvinogona kubatsirwa

Maorivhi eKalamata ave achibatanidzwa neakasiyana siyana ehutano mabhenefiti nekutenda kwavo kwakanyanya zvemakomputa anobatsira emiti.

Yakapetwa nema antioxidants

Maorivhi eKalamata ane akasiyana siyana antioxidants, ayo ari mamorekuru anorwisa mahara radical mumuviri wako uye anoderedza njodzi yako yezvimwe zvirwere zvisingaperi. Pakati pavo, boka remiti yemakemikari inonzi polyphenols inomira ().

Mhando mbiri huru dze polyphenols dzinowanikwa muorivhi ndeye oleuropein uye hydroxytyrosol (,).

Oleuropein inoverenga ingangoita 80% yeiyo yakazara phenolic zvemukati maorivhi asina kubikwa - ichi ndicho chikamu chinokonzeresa kuravira kwavo kunorwadza. Panguva yekugadzirisa, yakawanda oleuropein yakashatiswa kuita hydroxytyrosol uye tyrosol ().

Oleuropein nehydroxytyrosol ane masimba ane antioxidant uye anodzivirira kuzvimba anodzivirira kubva kuchirwere chemoyo uye anogona kudzivirira kenza-inokonzeresa kukuvara kweDNA (,,).

Inogona kusimudzira hutano hwemwoyo

Maorivhi eKalamata akapfuma muMUFAs - kureva oleic acid - ayo akabatana nenjodzi yakaderera yechirwere chemoyo ().

Kutsvagisa kunoratidza kuti oleic acid inogona kudzora kuzvimba kwakabatana nekufutisa. Inogona zvakare kudzikisira atherosclerosis, kana kuwanda kwedombo mumatambo ako, mamiriro anogona kutungamira kuwedzerwa kweropa uye nenjodzi yakawedzera yekurohwa (,,).

Uyezve, oleic acid ine yekumhanyisa oxidation mwero, zvichireva kuti kashoma kuti ichengetwe semafuta uye inogona kupisirwa simba mumuviri wako ().

Izvi zvakati, tsvagiridzo inoratidza kuti maorivhi 'antioxidant zvemukati anogona kuve nesimba rakasimba kupfuura maUFA pane hutano hwemwoyo ().

Semuenzaniso, zvidzidzo zvinoratidza kuti oleuropein uye hydroxytyrosol inopa cholesterol- uye ropa-kumanikidza-kudzikisira mhedzisiro (,,).

Dzinodzivisawo LDL (yakaipa) cholesterol oxidation, maitiro anoenderana ne plaque buildup (,,,,).

Inogona kupa cancer-kurwisa zvivakwa

Oleic acid uye antioxidants mu kalamata maorivhi anogona zvakare kudzivirira kubva kune mamwe marudzi ekenza.

Kwayedza-chubhu zvidzidzo zvinoratidza kuti oleic acid inogona kudzikisa kutaura kweye munhu epidermal kukura factor receptor 2 (HER2) gene, iyo inogona kushandura sero rine hutano kuita tumarara sero. Nekudaro, inogona kutora chinzvimbo mukugadzirisa kufambira mberi kwekenza (,).

Saizvozvowo, oleuropein uye hydroxytyrosol zvakaratidza antitumor zviitiko zvinodzivirira kukura uye kupararira kwekenza maseru, pamwe nekusimudzira kufa kwavo (,,).

Zvidzidzo zvezvipfuyo zvinoratidza kuti ese maa antioxidants anogona kudzivirira maitiro paganda, pazamu, colon, uye gomarara remapapu, pakati pemamwe marudzi ekenza (,,).

Zvakare, imwe bvunzo-chubhu yekuongorora yakaratidza kuti oleuropein inogona kudzikisira huturu iyo anticancer drug doxorubicin ine mumasero ane hutano-pasina kuikonzera kurasikirwa nekenza-yekurwisa maitiro ().

Inogona kuchengetedza maseru etsinga kubva kukuvara

Zvirwere zvakawanda zveurourogenerative zvinokonzeresa maseru ehuropi, senge chirwere cheParkinson neAlzheimer, zvinokonzerwa nemhedzisiro inokuvadza yeavo vakasununguka radicals ().

Tichifunga nezvekuti antioxidants inorwisa mahara radicals kuti irege kukanganisa kwavo zvinokuvadza, antioxidant-yakapfuma kalamata maorivhi anogona kubatsira kudzivirira kubva pamamiriro aya.

Kwayedza-chubhu uye zvidzidzo zvemhuka zvakawana iyo polyphenol oleuropein kuve yakakosha neuroprotector, sezvo inogona kudzivirira kubva pakurasika kwemasero ehuropi inoenderana nechirwere chePasinson uye kudzikisa amylose plaque kuunganidzwa kwakabatana nechirwere cheAlzheimer (,,,).

Zvimwe zvinogona kubatsira

Nekuda kweiyo yavo antioxidant zvemukati, kalamata maorivhi anogona kupa mamwe mabhenefiti ehutano, akadai se:

• Antimicrobial uye antiviral mhedzisiro. Oleuropein ine antimicrobial uye antiviral zvinhu uye inogona kurwisa mamwe mabhakitiriya nemavirusi, kusanganisira herpes uye rotavirus (,).
• Kuvandudzwa kwehutano hweganda. Oleuropein inogona kudzivirira kubva kukuvara kweganda kubva kune ultraviolet B (UVB) mwaranzi (,).

Kunyangwe iko kutsvagurudza kuchikurudzira, yakanangisa pane bvunzo-chubhu zvidzidzo zvinoongorora zvikamu zvega zvega.

Parizvino, hapana zvidzidzo zvakaongorora zvakananga mhedzisiro yekudya kalamata maorivhi pahutano hwemwoyo, gomarara, uye neurodegenerative hosha. Nekudaro, kumwe kutsvagurudza kunodiwa kusimbisa izvi mhedzisiro.

Iyo oleic acid uye antioxidants mu kalamata maorivhi, senge oleuropein uye hydroxytyrosol, inogona kunge iine cancer-kurwisa zvivakwa uye kubatsira moyo wako uye hutano hwepfungwa.

Kuchengetedza uye matanho

Kalamata maorivhi anoitwa nzira yekurapa yekuvandudza iwo kuravira.

Izvi zvinosanganisira kuzviisa mu brine kana mvura yemunyu, izvo zvinowedzera yavo yemodhiyo zvemukati. Yakakwira sodium yekudyiwa ndiyo njodzi yekukwira kweropa (,).

Nekudaro, iwe unofanirwa kuyera zvaunodya kana kusarudza dzimwe nzira dzemunyu wakaderera.

Pamusoro pezvo, pane ese ari maviri akazara uye akasungwa maorivhi kalamata. Nepo pasina misiyano yezvikafu pakati pavo, makomba mune maorivhi akazara ingangoita yekukachidza kuvana. Nekudaro, ita shuwa yekuvashandira iwo chete akakwenenzverwa kana akachekwa mhando.

Nekuda kwekuchenesa, kudya maorivhi kalamata kunogona kuwedzera kudya kwako kwesodium. Zvakare, ramba uchifunga mupfungwa dzako kuti mhando dzese njodzi yekukachidza yevana.

Maitiro ekuvawedzera iwo kuchikafu chako

Kalamata maorivhi ane yakasimba, tangy flavour iyo inogona kusimudzira mazhinji ako aunofarira mapepa.

Heano mashoma mazano nezvekuti ungawedzera sei kune chako chikafu:

• Vavhenganise nematomatisi akachekwa, cucumber, uye feta cheese kune yeMediterranean-style saladi.
• Vawedzere ivo sekuputira pizza, saladi, kana pasita.
• Bvisa makomba avo usati washandisa processor yekudya kuti uasanganise ne capers, maorivhi, waini tsvuku vhiniga, gariki, uye muto wemonimu weyakagadzirwa tapenade kana kupararira.
• Nakidzwa zvishomanana sechikamu chekudya zvinonaka kana chinofadza.
• Vavhenganise uye sangana nemafuta emuorivhi, apple cider vhiniga, muto wemonimu, uye yakapwanyika gariki yekupfeka kalamata saladhi.
• Sunga kana kuisvina uye wedzera kuchingwa chechingwa chechingwa chechingwa chemaorivhi chakagadzirwa.

Iwe unogona kuwana yakazara kana yakasungwa kalamata maorivhi muzvitoro, saka rangarira makomba kana uchidya kana kubika nemaorivhi akazara.

Kalamata maorivhi akasimba 'kuravira kunovaita iwo kuwedzera kukuru kune yakawanda ndiro, senge masaradhi, pasita, pizza, uye zvipfeko.

Chinokosha

Kubva kuGirisi, maorivhi kalamata rudzi rwemuorivhi wakasviba-wepepuru kazhinji hukuru kupfuura maorivhi matema akajairwa.

Dzakazara nezvakanaka zvinovaka muviri uye zvinomera zvemiti zvinopa zvinodzivirira zvinopesana nezvimwe zvirwere zvemwoyo uye zvepfungwa.

Nekudaro, sezvo hwakawanda hwetsvagurudzo huripo hwakaitwa mumayedzo-machubhu uye vakaongorora avo ega zvikamu zvacho, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani kubatsirwa kwekudya kalamata maorivhi.

Iwe unogona kuwedzera kalamata maorivhi kune hupfumi hwemaresipi - ingo chenjera makomba kana uchisarudza yakazara pamusoro peakarongedzwa.