Maorivhi 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Mafuta
• Carbs uye fiber
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Kugadziriswa kwemiorivhi
• Hutano mabhenefiti emaorivhi
• Antioxidant zvivakwa
• Kuvandudzwa kwehutano hwemwoyo
• Kuvandudzwa kwehutano hwemapfupa
• Kenza kudzivirira
• Zvichida kudzikira
• Allergy
• Heavy simbi
• Acrylamide
• Chinokosha

Maorivhi michero midiki inokura pamiti yemiorivhi (Olea europaea).

Ivo ndeveboka remichero inonzi madhiri, kana michero yematombo, uye ane hukama nemango, macheri, mapichisi, maarumondi, uye mapistachios.

Maorivhi akakwirira muvhitamini E nemamwe ma antioxidants ane simba. Zvidzidzo zvinoratidza kuti iwo akanaka kune moyo uye anogona kudzivirira kubva kune osteoporosis nekenza.

Mafuta ane hutano mumiorivhi anotorwa kuti agadzire maorivhi, chimwe chezvinhu zvakakosha zvekudya kunoshamisa zvine hutano kweMediterranean.

Maorivhi anowanzo kunakirwa mumashizha, sandwiches, uye tapenades. Ivhareji yemiorivhi inorema anenge 3-5 magiramu ().

Mimwe miorivhi inenge isati yakura yakasvibira uye inosviba kana yaibva. Zvimwe zvinoramba zvakasvibirira kunyangwe zvanyatsoibva.

Munharaunda yeMediterranean, 90% yemiorivhi inoshandiswa kugadzira mafuta omuorivhi ().

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve maorivhi.

Nutrition chokwadi

Maorivhi ane 115-145 macalorie pama 3.5 ounces (100 gramu), kana anenge makumi mashanu neshanu macalorie emiorivhi gumi.

Izvo zvinovaka muviri zvema 3.5 ounces (100 gramu) eiyo akaibva, maorivhi emumagaba ndeaya ():

• Makorori: 115
• Mvura: 80%
• Mapuroteni: 0.8 magiramu
• Carbs: 6.3 magiramu
• Shuga: 0 magiramu
• Fiber: 3.2 magiramu
• Mafuta: 10.7 magiramu
  
  • Kuguta: 1,42 magiramu
  • Monounsaturated: 7.89 magiramu
  • Polyunsaturated: 0.91 magiramu

Mafuta

Maorivhi ane 11-15% mafuta, 74% muzana ayo ari oleic acid, rudzi rwe monounsaturated fatty acid. Icho chikamu chikuru chemafuta emuorivhi.

Oleic acid inosanganisirwa nemabhenefiti akati wandei ehutano, kusanganisira kudzikira kwekuzvimba uye kudzikira kwenjodzi yechirwere chemwoyo. Zvinogona kubatsira kurwisa cancer (,,,).

Carbs uye fiber

Carbs ine 4-6% yemiorivhi, ichivaita yakaderera-carb michero.

Mazhinji ema carbs aya fiber. Muchokwadi, fiber inogadzira 52-86% yeiyo yakazara carb zvemukati.

Iyo mambure inogaya carb zvemukati saka yakanyanya kuderera. Nekudaro, maorivhi achiri achiri mashoma sosi sosi ye fiber, nekuti maorivhi gumi anongopa anenge 1.5 gramu.

Maorivhi chibereko chisina kujairika nekuda kwehuwandu hwemafuta. Mafuta avo akawandisa ndeye oleic acid, iyo inogona kuve nemabhenefiti akati wandei ebhenefiti. Izvo zvakare zvine 4-6% carbs, mazhinji acho ane fiber.

Mavhitamini uye zvicherwa

Maorivhi manyuko akanaka emavitamini uye mamineral akati wandei, mamwe acho anowedzerwa mukugadziriswa.Izvi zvibereko zvinobatsira zvinosanganisira:

• Vhitamini E. Huru-mafuta chikafu chemidziyo kazhinji chine huwandu hwakawanda hweiyi ine simba antioxidant.
• Iron. Maorivhi matema sosi yakanaka yesimbi, yakakosha kuti masero matsvuku eropa atakure okisijeni ().
• Mhangura. Iyi yakakosha mamineral inowanzo kushomeka mune yakajairika yekumadokero chikafu. Kushayikwa kwemhangura kunogona kuwedzera njodzi yako yechirwere chemwoyo (,).
• Calcium. Iyo yakawanda kwazvo mamineral mumuviri wako, calcium yakakosha kune bone, mhasuru, uye tsinga basa ().
• Sodium. Maorivhi mazhinji ane huwandu hwakawanda hwe sodium sezvo iwo akaiswa mukati me brine kana mvura yemunyu.

Maorivhi manyuko akanaka evhitamini E, iron, mhangura, uye calcium. Iyo inogona zvakare kunge iine huwandu hwakawanda hwe sodium kana yakarongedzwa mumvura yemunyu.

Mimwe michero yemiti

Maorivhi akafuma mumiti mizhinji yemiti, kunyanya antioxidants, kusanganisira (12):

• Oleuropein. Iyi ndiyo antioxidant yakawanda kwazvo mumaorivhi matsva, asina kuibva. Iyo yakabatana kune akawanda hutano mabhenefiti ().
• Hydroxytyrosol. Munguva yekuibva kwemiorivhi, oleuropein yakaputsika ikaita hydroxytyrosol. Iyo zvakare ine simba antioxidant (, 15).
• Tyrosol. Yakanyanya kuwanda mumafuta emuorivhi, iyi antioxidant haina simba senge hydroxytyrosol. Zvisinei, zvinogona kubatsira kudzivirira chirwere chemwoyo (,).
• Oleanolic acid. Iyi antioxidant inogona kubatsira kudzivirira kukuvara kwechiropa, kutonga mafuta eropa, uye kudzora kuzvimba (, 19).
• Quercetin. Ichi chinovaka muviri chinogona kudzikisa BP uye kunatsiridza hutano hwemwoyo.

Maorivhi akanyanya kupfuma muma antioxidants, anosanganisira oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, uye quercetin.

Kugadziriswa kwemiorivhi

Mhando dzakasiyana kwazvo dzemiorivhi yakazara ndeiyi:

• Spanish maorivhi manyoro, akasanganiswa
• Maorivhi matema echiGiriki, mbishi
• Maorivhi eCalifornia, akaibva pamwe nekusanganiswa, ndokusanganiswa

Nekuti maorivhi anovava kwazvo, haawanzo kudyiwa ari nyowani. Pane kudaro, vanorapwa uye vanovira. Maitiro aya anobvisa macompound anovava senge oleuropein, ayo akazara mumiorivhi isina kuibva.

Iwo akadzika kwazvo masosi emakomponi anorwadza anowanikwa mune akaibva, maorivhi matema (, 20).

Zvisinei, kune mamwe marudzi asingade kugadziriswa uye anogona kudyiwa kana anyatsoibva.

Kugadzira maorivhi kunogona kutora chero kupi kubva pamazuva mashoma kusvika kumwedzi mishoma zvinoenderana nenzira yashandiswa. Maitiro ekugadzirisa anowanzovimba netsika dzemuno, izvo zvinokanganisa kuravira kwechivara, ruvara, uye magadzirirwo ().

Lactic acid yakakoshawo panguva yekuvira. Inoita sedziviriro yepanyama inodzivirira maorivhi kubva kubhakitiriya anokuvadza.

Parizvino, masayendisiti ari kudzidza kuti maorivhi akaviriswa ane maprobiotic mhedzisiro. Izvi zvinogona kutungamira mukuvandudza hutano hwekugaya (, 22).

Maorivhi manyowani anovava uye anowanzoda kurapwa uye kuviriswa asati adya.

Hutano mabhenefiti emaorivhi

Maorivhi ndicho chikafu chekudya kweMediterranean. Ivo vanobatanidzwa nezvakawanda zvehutano mabhenefiti, kunyanya kune hutano hwemoyo uye kudzivirira gomarara.

Antioxidant zvivakwa

Kudya kweantioxidants kwakaratidzwa kudzikisa njodzi yako yezvirwere zvisingaperi, senge chirwere chemoyo nekenza.

Maorivhi akapfuma muma antioxidants, aine hutano mabhenefiti kubva pakurwisa kuzvimba kusvika kudzikisa kukura kwehutachiona ().

Imwe ongororo yakaratidza kuti kudya pulpy masara kubva maorivhi zvakanyanya kuwedzera kuwanda kweropa kwegutathione, imwe yeanonyanya simba antioxidants mumuviri wako (,).

Kuvandudzwa kwehutano hwemwoyo

Kuwedzera kweropa cholesterol uye kuwedzerwa kweropa zvese zviri zviviri njodzi zvehosha yemwoyo.

Oleic acid, iyo yakakosha mafuta acid maorivhi, inosanganiswa neyakavandudzwa hutano hwemoyo. Inogona kudzora mwero wecholesterol uye kuchengetedza LDL (yakaipa) cholesterol kubva kune oxidation (,).

Zvakare, zvimwe zvidzidzo zvinoona kuti maorivhi nemafuta emuorivhi zvinogona kudzikisa kukwira kweropa (,).

Kuvandudzwa kwehutano hwemapfupa

Osteoporosis inoratidzirwa nekudzikira kwemapfupa uye huwandu hwemapfupa. Inogona kuwedzera njodzi yako yekutyoka.

Mitengo yeosteoporosis yakaderera munyika dzeMediterranean kupfuura muEurope yese, zvichitungamira mukufungidzira kuti maorivhi angadzivirirwe kubva pachiitiko ichi (,).

Mimwe yemiti yemiti inowanikwa mumiorivhi nemafuta emuorivhi yakaratidzwa kubatsira kudzivirira kurasikirwa kwefupa muzvidzidzo zvemhuka (,,,).

Nepo zvidzidzo zvevanhu zvichishomeka, zvidzidzo zvemhuka uye iyo data inobatanidza chikafu cheMediterranean kudzikira kwekutsemuka kwemitengo iri kuvimbisa ().

Kenza kudzivirira

Maorivhi nemafuta emuorivhi zvinowanzodyiwa mudunhu reMediterranean, uko mitengo yekenza uye zvimwe zvirwere zvisingaperi zvakaderera pane kune dzimwe nyika dzekuMadokero ().

Nekudaro, zvinogoneka kuti maorivhi anogona kubatsira kudzikisa njodzi yako yekenza.

Izvi zvinogona kunge zvichikonzerwa neyavo yakakwira antioxidant uye oleic acid yezviri mukati. Kwayedza-chubhu zvidzidzo zvinoratidza kuti izvi zviumbwe zvinokanganisa hupenyu hwekutenderera maseru ekenza pazamu, colon, uye mudumbu (,,,,).

Nekudaro, zvidzidzo zvevanhu zvinodiwa kuti zvitsigire mhedzisiro iyi. Panguva ino, hazvizivikanwe kuti kudya maorivhi kana maorivhi kune zvakunoita pagomarara.

Maorivhi akapfuma kwazvo muma antioxidants ayo anogona kubatsira kune akasiyana mabhenefiti, senge yakaderera cholesterol uye BP. Vanogona zvakare kudzora njodzi yako yekenza uye kurasikirwa nefupa, asi kumwe kutsvagurudza kunokosha.

Zvichida kudzikira

Maorivhi anoregererwa nevanhu vazhinji asi anogona kutakura munyu wakawanda nekuda kwemvura yawo yekurongedza.

Allergy

Kunyange kuora kwemuti wemiorivhi mukume kuchijairika, kurwisa maorivhi hakuwanzoitika.

Mushure mekudya maorivhi, vanhu vane hushoma vanogona kusangana nemagetsi mumuromo kana pahuro ().

Heavy simbi

Maorivhi anogona kunge aine simbi inorema uye zvicherwa senge boron, sarufa, tini, uye lithiamu.

Kudya huwandu hwakawanda hwesimbi inorema kunogona kukuvadza hutano hwako uye kuwedzera mukana wako wekenza. Nekudaro, huwandu hwesimbi idzi mumiorivhi hunowanzo kuve pazasi peganho repamutemo. Naizvozvo, chibereko ichi chinonzi chakachengeteka (,).

Acrylamide

Acrylamide yakabatana nenjodzi yakawedzera yekenza mune zvimwe zvidzidzo, kunyange mamwe masayendisiti asina chokwadi nekubatana (,).

Nekudaro, zviremera zvinokurudzira kudzora yako acrylamide kutora zvakanyanya sezvinobvira (44).

Mimwe mhando yemiorivhi - kunyanya yakaibva, California maorivhi matema - inogona kunge iine yakawanda acrylamide semhedzisiro yekugadziriswa (,,).

Maorivhi anowanzo shingirira, uye kurwara kushoma. Nekudaro, inogona kunge iine zvidiki zvidiki zvesimbi zvinorema uye kwakanyanya kuwanda kwemunyu. Dzimwe mhando dzinogona zvakare kuve neacrylamide.

Chinokosha

Maorivhi kuwedzera kwakanaka uye kunonaka kune zvekudya kana zvinofadza.

Ivo vakaderera muma carbs asi akakwirira mumafuta ane hutano. Ivo zvakare vanobatanidzwa kune akati wandei marubatsiro ehutano, kusanganisira nekuvandudza moyo hutano.

Ichi chibereko chematombo chiri nyore kwazvo kupinza mune yako tsika uye inoita kuwedzera kukuru kune hutano, hwakazara-chikafu-hwakavakirwa kudya.