ʻO Kalamata Olives: Nā Pono Pono a me nā Pono

Anter

• Kumu a hoʻohana
• ʻIke pili kino
• Nā pono kūpono
• Pahu me nā antioxidants
• Paipai i ke olakino puʻuwai
• Hiki ke hāʻawi i nā waiwai hakakā cancer
• Hiki ke pale aku i nā hunaola nerve mai ka poino
• Nā pōmaikaʻi kūpono ʻē aʻe
• Ka palekana a me nā palekana
• Pehea e hoʻohui ai iā lākou i kāu papaʻai
• Ke laina lalo

ʻO nā ʻoliva Kalamata kekahi ʻano ʻoliva i kapa ʻia ma hope o ke kūlanakauhale ʻo Kalamata, Helene, kahi i ulu mua ai.

E like me ka nui o nā ʻoliva, waiwai lākou i nā antioxidant a me nā momona olakino a ua hoʻopili ʻia i nā pono olakino he nui, e like me ka pale ʻana i nā maʻi puʻuwai.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i nā ʻoliva kalamata.

Kumu a hoʻohana

ʻO nā ʻoliva Kalamata he poni-poni, nā hua oval mai ka wahi Messinia i Helene ().

Hoʻopaʻa inoa ʻia lākou ma ke ʻano he drupes, no ka mea, he lua ko lākou a me kaʻiʻo momona. ʻOiai ko lākou waihoʻoluʻu poni a me ka nui nui, ua hoʻokaʻawale pinepine ʻia lākou me he ʻoliva papa ʻeleʻele.

ʻOiai lākou e hoʻohana ʻia no ka hana ʻana i ka aila, hoʻopau nui ʻia lākou e like me nā ʻoliva papaʻaina. E like me ka nui o nā ʻoliva, ʻawaʻawa maoli lākou, ʻo ia ke kumu e hoʻōla a hana ʻia ai paha ma mua o ka ʻai ʻana.

Hoʻomaʻamaʻa ka hana hoʻōla Helene i nā ʻoliva i pololei i ka brine a i ka wai paʻakai, kahi e hū ʻia ai me ka hū e lawe i kā lākou mau mea ʻawaʻawa hapa a i ʻole, no laila hoʻomaikaʻi i ka ʻono ().

ʻO ka ʻoliva Kalamata he poni ʻeleʻele a no Greece mai ia. Hoʻōla ʻia lākou i ka brine e wehe i kā lākou mau mea ʻawaʻawa a hoʻomaikaʻi i ka ʻono.

ʻIke pili kino

ʻAʻole like me ka nui o nā huaʻai, kiʻekiʻe nā ʻoliva kalamata i ka momona a hoʻohaʻahaʻa i nā carbs.

Hāʻawi kahi lawelawe o 5 ʻoliva kalamata (38 gram) ():

• Kalepona: 88
• Kāpena: 5 gram
• Puluniu: 3 gram
• Kumuʻiʻo: 5 gram
• Momona: 6 gram
• Sodium: 53% o ka Daily Value (DV)

Ke hoʻohālikelike ʻia me nā hua ʻē aʻe, kiʻekiʻe lākou i ka momona. Ma kahi o 75% o ka momona ka momona o ka monounsaturated fatty acid (MUFAs), ʻo ia hoʻi ʻo ka oleic acid - ʻo ka MUFA i hoʻopau pinepine ʻia, kahi e kōkua ai i ka pale ʻana i nā maʻi puʻuwai a kākoʻo i ka mālama ʻana i ka maʻi ʻaʻa (,,).

Hoʻohui ʻia, ʻo nā ʻoliva kalamata kahi kumu maikaʻi o nā minelala e like me ka hao, calcium, a me ke keleawe, kahi e hōʻemi ai i kou maka o ka anemia, hoʻoikaika i kou mau iwi, a hoʻomaikaʻi i ka hana puʻuwai, (.,).

Hāʻawi pū lākou i nā huamona A hiki ke hoʻoheheʻe ʻia ka momona a me E. Pono ka wikamina A no ka mālama ʻana i ka ʻike olakino, ʻoiai ʻo ka wikamina E kahi mana antiant e hiki ai ke hoʻomaikaʻi i ke olakino puʻuwai (,,).

He mea kūpono nō hoʻi e hoʻomanaʻo i nā ʻoliva mākaukau e ʻai i kahi nui o ka sodium, ʻo ka hapanui ka hopena mai ke kaʻina brining.

Nui nā ʻoliva Kalamata i ka waikawa oleic, kahi ʻano o ka MUFA i hoʻopili ʻia i ke olakino o ka puʻuwai a me nā hakakā hakakā ʻana. ʻO lākou kekahi kumu maikaʻi o ka hao, calcium, keleawe, a me nā huaora A a me E.

Nā pono kūpono

Ua hui pū ʻia nā ʻoliva Kalamata me nā ʻano pono like ʻole o ke olakino mahalo i kā lākou ʻike kiʻekiʻe o nā mea kanu pono pono pono ʻole.

Pahu me nā antioxidants

Aia nā ʻoliva Kalamata i ka laulā o nā antioxidant, nā mole e hakakā me nā radical free i kou kino a hoʻemi i kou makaʻi i kekahi mau maʻi maʻi mau. I waena o lākou, kū mai kahi hui o nā mea kanu i kapa ʻia polyphenols ().

ʻElua ʻano nui o polyphenols i loaʻa i nā ʻoliva he oleuropein a me ka hydroxytyrosol (,).

ʻO Oleuropein ka helu o 80% o ka huina phenolic content i nā ʻoliva maka - ʻo kēia ka hui no ko lākou ʻono ʻawaʻawa. I ka wā o ka hana ʻana, hoʻohaʻahaʻa ʻia ka hapa nui o ka oleuropein i hydroxytyrosol a me tyrosol ().

Loaʻa i ka oleuropein a me ka hydroxytyrosol ikaika loa i ka antioxidant a me nā anti-inflammatory e pale aku ai i nā maʻi puʻuwai a pale aku paha i ka hōʻino ʻia ʻana o ka maʻi ʻaʻa maʻi DNA,,,).

Paipai i ke olakino puʻuwai

Nui nā ʻoliva Kalamata i nā MUFA - ʻo ia hoʻi ʻo ka oleic acid - e pili ana i kahi haʻahaʻa o ka maʻi puʻuwai ().

Hōʻike ka noiʻi e hiki i ka acidic oleic ke hoʻemi i ka mumuna e pili ana i ka momona. Hiki iā ia ke hoʻoliʻiliʻi i ka atherosclerosis, a i ʻole ke kūkulu ʻia ʻana o ka pā i kou mau uaua, kahi ʻano i hiki ke alakaʻi i ke kiʻekiʻe o ke koko a me ka hoʻonui ʻia o ka maʻi stroke (,,).

ʻO ka mea hou aku, loaʻa i ka acid acid ka wikiwiki o ka hoʻoheheʻe ʻana, ʻo ia hoʻi he mea liʻiliʻi ia e mālama ʻia e like me ka momona a ʻoi aku ka wela no ka ikehu i kou kino ().

Wahi a kēia, hōʻike ka noiʻi e loaʻa paha i ka ʻoliva mau ʻikepili ʻoi aku ka ʻoi aku ka ikaika ma mua o ka MUFA i ke olakino puʻuwai ().

ʻO kahi laʻana, hōʻike nā noiʻi e hāʻawi ana ka oleuropein a me ka hydroxytyrosol i nā hopena kolesterol a me nā kaomi koko (,,).

Pākuʻi lākou iā LDL (maikaʻi) oxygen oxidation, kahi hana e pili ana i ka plake buildup (,,,,).

Hiki ke hāʻawi i nā waiwai hakakā cancer

Hiki ke pale aku i ka acidic Oleic a me nā antioxidant i nā lāʻau oliva kalamata i kekahi ʻano o ka maʻi ʻaʻai.

Hōʻike nā haʻawina hoʻokolohua hōʻike e hiki i ka oleic acid ke hoʻohaʻahaʻa i ka hōʻike o ka geneporm factor receptor 2 (HER2) kanaka, i hiki ke hoʻolilo i kahi hunaola maikaʻi i loko o ka cell tumole. No laila, he mea nui paha ia i ka hoʻoponopono ʻana i ka holomua o ka maʻi ʻaʻai (,).

Pēlā nō, ua hōʻike nā oleuropein a me hydroxytyrosol i nā hana antitumor e ālai ana i ka ulu a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai, a me ka paipai ʻana i ko lākou make (,,).

Hōʻike nā haʻawina holoholona i nā ʻano ʻelua o kēia mau antioxidant i ka hopena pale ma ka ʻili, ka umauma, kolona, ​​a me ka maʻi ʻaʻai māmā, i waena o nā ʻano maʻi ʻaʻai (,,).

ʻO ka mea hou aku, ua hoʻoholo ʻia kahi hoʻokolohua paipu hoʻowalewale e hoʻoliʻiliʻi paha ka oleuropein i ka hopena ʻona i loaʻa i ka lāʻau anticancer doxorubicin i loko o nā hunaola olakino - me ka lilo ʻole o ka hopena hakakā me ke kanesa ().

Hiki ke pale aku i nā hunaola nerve mai ka poino

ʻO nā maʻi neurodegenerative he nui e hōʻino i nā hunaola o ka lolo, e like me ka maʻi Parkinson a me Alzheimer, nā hopena o nā hopena maikaʻi ʻole o nā radical free ().

Hāʻawi ʻia i nā antioksant e hakakā i nā radical manuahi e hoʻopau i ko lākou hopena weliweli, hiki i nā lāʻau ʻolivaalamata momona waiwai ke pale aku i kēia mau kūlana.

ʻIke ʻia ka tube-tube a me nā holoholona i ka polyphenol oleuropein i mea nui neuroprotector, no ka mea e pale aku ia i ka nalo ʻana o ka lolo i pili me ka maʻi o Parkinson a me ka hōʻuluʻulu haʻahaʻa amylose i hoʻopili ʻia me ka maʻi o Alzheimer (,,).

Nā pōmaikaʻi kūpono ʻē aʻe

Ma muli o kā lākou ʻike antioxidant, hiki i nā ʻoliva kalamata ke hāʻawi i nā pono olakino ʻē aʻe, e like me:

• Nā hopena antimicrobial a me antiviral. He mau antimicrobial a me nā antiviral waiwai ʻo Oleuropein a hakakā paha i kekahi mau bacteria a me nā virus, e like me herpes a me rotavirus (,).
• Hoʻonui i ke olakino o ka ʻili. Pale aku paha ʻo Oleuropein i ka hōʻino ʻia o ka ʻili mai nā kukuna ultraviolet B (UVB) (,).

ʻOiai he mea hōʻoluʻolu kēia noiʻi, ua nānā ʻia i nā hoʻokolohua Tube-tube e kālailai wale i nā mea o kēlā me kēia.

I kēia manawa, ʻaʻohe loiloi i loiloi pololei i nā hopena o ka ʻai ʻana i nā ʻoliva kalamata i ke olakino puʻuwai, maʻi ʻaʻai, a me nā maʻi neurodegenerative. No laila, pono e noiʻi hou e hōʻoia i kēia mau hopena.

ʻO ka acidic oleic a me nā antioxidant i nā lāʻau oliva kalamata, e like me ka oleuropein a me ka hydroxytyrosol, loaʻa paha iā ia nā waiwai hakakā kūkae a hoʻopōmaikaʻi i kou puʻuwai a me kou olakino noʻonoʻo.

Ka palekana a me nā palekana

Hana ʻo ʻoliva Kalamata i kahi hana hoʻōla e hoʻomaikaʻi ai i kā lākou ʻono.

Hoʻopili kēia i ke kau ʻana iā lākou i ka wai brine a i ʻole ka paʻakai, kahi e hoʻonui ai i kā lākou maʻi sodium. ʻO ka lawe ʻana i ka sodium kiʻekiʻe kahi mea pilikia no ke kiʻekiʻe o ke koko (,).

E like me ia, pono ʻoe e hoʻohaʻahaʻa i kāu lawe ʻana a i ʻole koho i nā koho paʻakai haʻahaʻa.

Hoʻohui ʻia, aia nā ʻoliva kalamata holoʻokoʻa āpau. ʻOiai ʻaʻohe mea ʻokoʻaʻai ma waena o lākou, ʻo nā lua i nā ʻoliva holoʻokoʻa kahi pōpilikia choking no nā keiki. No laila, e mālama iā lākou i nā ʻano pitted a i kālai wale ʻia wale nō.

Ma muli o ka brining, hiki i ka ʻai ʻana i nā ʻoliva kalamata ke hoʻonui i kāu lawe sodium. Eia kekahi, e hoʻomanaʻo i nā ʻano āpau kahi makaʻu choking no nā keiki.

Pehea e hoʻohui ai iā lākou i kāu papaʻai

He ʻono ikaika a ʻoluʻolu hoʻi ʻo Kalamata ʻoliva e hiki ai ke hoʻonui i kāu mau punahele punahele.

Eia kekahi mau manaʻo e pili ana i ka hoʻohui ʻana iā lākou i kāu papaʻai.

• Hoʻohui iā lākou me nā ʻōmato diced, kukama, a me ka tī feta no kahi salakekeʻano Mediterranean.
• Hoʻohui iā lākou ma ke ʻano he topping i ka pizza, salakeke, a i ʻole ka pasta.
• Wehe i kā lākou lua ma mua o ka hoʻohana ʻana i kahi mea hana meaʻai e kāwili iā lākou me nā kāpena, aila ʻoliva, ka vīnega ʻulaʻula, kālika, a me ka wai lemon no kahi tapenade homemade a pālahalaha paha.
• E ʻoluʻolu i ka piha lima ma ke ʻano he ʻāpana o kahi meaʻai māmā a i ʻole meaʻai ʻono.
• Kāpala iā lākou a kāwili me ka aila ʻoliva, ka vīneka cider apple, ka wai lemona, a me ke kālika i wili ʻia no ka lole salakeke kalamata.
• E ʻoki a dice paha iā lākou a hoʻohui i ka palaoa palaoa no kahi pōpō o ka berena ʻoliva i hana ʻia.

Hiki iā ʻoe ke loaʻa nā ʻoliva kalamata piha a i ʻole i loko o nā hale kūʻai, no laila e noʻonoʻo i nā lua ke ʻai a kuke paha me nā ʻoliva holoʻokoʻa.

ʻO kā Kalamata ʻoliva ʻono ikaika e hoʻolilo iā lākou i mea hoʻohui maikaʻi i nā kīʻaha he nui, e like me ka salakeke, pasta, pizza, a me nā lole.

Ke laina lalo

Mai Helene mai, ʻo nā ʻoliva kalamata kekahi ʻano o ka ʻoliva poni ʻeleʻele i ʻoi aku ka nui ma mua o nā ʻoliva ʻeleʻele maʻamau.

Hoʻopiha lākou me nā mea momona pono a me nā mea kanu mea kanu e hāʻawi i nā hopena pale e kūʻē i kekahi mau maʻi puʻuwai a me ka noʻonoʻo.

Eia nō naʻe, ʻo ka hapa nui o nā noiʻi i loaʻa i mālama ʻia i nā paipu hoʻāʻo a nānā ʻia i kā lākou mea ponoʻī wale nō, pono e noiʻi hou e hoʻomaopopo pono i nā pono o ka ʻai ʻana i nā ʻoliva kalamata.

Hiki iā ʻoe ke hoʻohui i nā ʻoliva kalamata i ka nui o nā meaʻai - e makaʻala i nā lua inā koho ʻoe i nā mea āpau.