ʻO Olive 101: Nā Mea Pono Meaʻai a me nā Pono olakino

Anter

• ʻIke kūpono
• Momona
• Kālika a me ka puluniu
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Ka hana ʻana i nā ʻoliva
• ʻO nā olakino olakino
• Nā waiwai Antioxidant
• Hoʻonui i ke olakino puʻuwai
• Hoʻonui i ke olakino iwi
• Kāohi maʻi ʻaʻai
• Nā hopena hiki ʻole
• ʻAhaʻi ʻaʻano
• Nā metala kaumaha
• ʻO Acrylamide
• Ke laina lalo

ʻO nā ʻoliva he mau hua liʻiliʻi e ulu ana ma nā lāʻau ʻoliva (Olea europaea).

Pili lākou i kahi hui hua i kapa ʻia drupes, a i ʻole nā ​​hua pōhaku, a pili i nā mango, nā cherry, nā peach, nā ʻalemona, a me nā pistachios.

Kiʻekiʻe loa ʻo Olive i ka wikamina E a me nā antioxidant mana ʻē aʻe. Hōʻike nā noiʻi he maikaʻi lākou no ka puʻuwai a pale aku paha i ka osteoporosis a me ka maʻi ʻaʻai.

Lawe ʻia nā momona momona i loko o nā ʻoliva e hana i ka aila ʻoliva, kekahi o nā mea nui o ka papaʻai olakino maikaʻi loa.

ʻAno pinepine ʻia ʻo Oliveta i nā salakeke, nā sanwika, a me nā tapenades. Kaupaona ʻia ka ʻoliva awelika ma kahi o 3-5 mau gram ().

He ʻōmaʻomaʻo a ʻeleʻele kekahi o nā ʻoliva makua ʻole ke oʻo lākou. Noho ʻōmaʻomaʻo nā poʻe ʻē aʻe ke oʻo loa.

Ma ka moku Mediterranean, 90% o nā ʻoliva i hoʻohana ʻia e hana i ka aila ʻoliva ().

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

ʻIke kūpono

Loaʻa nā ʻoliva he 115–145 calories i kēlā me kēia 3.5 auneke (100 kalama), a i ʻole ma kahi o 59 mau calorie no 10 mau ʻoliva.

ʻO nā ʻoiaʻiʻo no nā auneke 3.5 (100 gram) o nā ʻoliva palaoa i oʻo ʻia ():

• Kalepona: 115
• Wai: 80%
• Kumuʻiʻo: 0.8 gram
• Kāpena: 6.3 gram
• Kō: 0 gram
• Puluniu: 3.2 gram
• Momona: 10.7 gram
  
  • ʻO saturated: 1.42 gram
  • Monounsaturated: 7.89 gram
  • Polyunsaturated: 0.91 gram

Momona

Loaʻa nā ʻoliva i ka 11-15% momona, 74% ka pākēneka o ka oleic acid, kahi ʻano o ka monounsaturated fatty acid. ʻO ia ka mea nui o ka aila ʻoliva.

Hoʻopili ʻia ʻo Oleic acid i kekahi mau pono olakino, e like me ka hōʻemi ʻana o ka mumū a me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai. Kōkua paha ia i ka hakakā ʻana i ka maʻi ʻaʻai (,,,).

Kālika a me ka puluniu

Loaʻa ʻo Carbs i ka 4-6% o nā ʻoliva, e hoʻolilo ana iā lākou i kahi hua momona.

ʻO ka hapanui o kēia mau carb nā pulupulu. I ka ʻoiaʻiʻo, hana ka fiber i 52-86% o ka helu piha o ka ʻikepili.

No laila haʻahaʻa ka ʻupena carb digestible carb. Eia nō naʻe, ʻilihune mau kahi ʻoliva i ke kumu o ka fiber, ʻoiai he 10 mau ʻoliva wale nō e hāʻawi e pili ana i 1.5 gram.

ʻO nā ʻoliva he hua ʻokoʻa ma muli o kā lākou momona momona. ʻO kā lākou momona momona he acid acid oleic, a he nui paha nā pono olakino. Loaʻa iā lākou he 4-6% carbs, ka hapa nui o lākou me ka fiber.

Nā wikamina a me nā minelala

ʻO Olive kahi kumu maikaʻi o nā huaora a me nā minelala, a ʻo kekahi o ia mau mea ua hoʻohui ʻia i ka wā o ka hana.ʻO nā hua hoʻohui maikaʻi o kēia hua nā:

• Wikamina E. Loaʻa i nā meaʻai mea kanu momona momona ka nui o kēia antioxidant mana.
• Mea hao. ʻO nā ʻoliva ʻeleʻele kahi kumu maikaʻi o ka hao, a he mea nui ia no kou mau ʻulaʻula e lawe i ka oxygen.
• Keleawe. Ua nele pinepine kēia mineral pono i ka papaʻai komohana. Hiki i ka hemahema keleawe ke hoʻonui i kou makaʻu i ka maʻi puʻuwai (,).
• Kalipuna. ʻO ka mineral nui loa i kou kino, pono ka calcium i ka iwi, nā mākala, a me nā aʻalolo ().
• Sodoma. Loaʻa ka hapa nui o nā ʻoliva i ka nui o nā sodium mai ka mea i ʻūlū ʻia i ka wai brine a i ka paʻakai.

ʻO Olive kahi kumu maikaʻi o ka wikamina E, ka hao, ke keleawe, a me ka puna. Loaʻa paha iā lākou ka nui o ka sodium inā ʻūlū ʻia i ka wai paʻakai.

Nā mea kanu mea kanu ʻē aʻe

Nui nā ʻoliva i nā mea kanu he nui, ʻo ia hoʻi nā antioxidant, me (12):

• Oleuropein. ʻO kēia ka antioxidant nui loa i nā ʻoliva hou, ʻaʻole oʻo. Pili ia i nā pono olakino he nui ().
• ʻO Hydroxytyrosol. I ka wā oʻo ʻana o ka ʻoliva, haki ʻia ka oleuropein i hydroxytyrosol. He antioxidant mana loa ia (, 15).
• Tyrosol. ʻO ka laha loa i ka aila ʻoliva, ʻaʻole like ka ikaika o kēia antioxidant me he hydroxytyrosol. Eia nō naʻe, kōkua ia i ka pale ʻana i nā maʻi puʻuwai (,).
• ʻAkika Oleanolic. Hiki i kēia antioxidant ke kōkua i ka pale ʻana i ka hōʻino o ke ake, ka hoʻoponopono ʻana i nā momona o ke koko, a hoʻemi i ka mumū (, 19).
• ʻO Quercetin. Hiki i kēia mea momona ke hoʻohaʻahaʻa i ke kahe o ke koko a hoʻomaikaʻi i ke olakino puʻuwai.

Nui ka waiwai o nā ʻoliva i nā antioxidants, me ka oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, a me ka quercetin.

Ka hana ʻana i nā ʻoliva

ʻO nā ʻano maʻamau o nā ʻoliva holoʻokoʻa ka:

• ʻO nā ʻoliva ʻōmaʻomaʻo Sepania, ʻohi
• ʻO nā ʻoliva ʻeleʻele Helene, maka
• ʻO nā ʻoliva Kaleponi, ʻānai ʻia me ka hoʻowaiwai, a laila pickled

Ma muli o ka ʻawaʻawa he ʻawaʻawa nui, ʻaʻole ʻai pinepine ʻia lākou. Ma kahi o, hoʻōla ʻia a hū ʻia lākou. Lawe kēia hana i nā hui ʻawaʻawa e like me ka oleuropein, kahi mea nui i nā ʻoliva pala ʻole.

Loaʻa nā pae haʻahaʻa o nā mea ʻawaʻawa i pala, ʻoliva ʻeleʻele (, 20).

Eia nō naʻe, aia kekahi mau ʻano pono ʻole e pono ai ka hana ʻana a hiki ke hoʻopau ʻia ke oʻo loa.

Lawe paha ka ʻoliva hana i kekahi wahi mai kekahi mau lā a i kekahi mau mahina e pili ana i ka hana i hoʻohana ʻia. Hilinaʻi pinepine nā ʻano hana i nā kuʻuna kūloko, kahi e hoʻopili ai i ka ʻono o ka hua, ke kala, a me ke ʻano ().

He mea nui ka acid lactic i ka wā o ka fermentation. Hana ia ma ke ʻano he preservative kūlohelohe e pale aku i nā ʻoliva mai nā koʻohune ʻino.

I kēia manawa, ke hoʻopaʻa ʻepekema nei nā probiotic effects i nā ʻoliva fermented. Hiki i kēia ke alakaʻi i ke olakino digestive health (, 22).

ʻAwaʻawa loa ka ʻoliva hou a pono e hoʻōla a hū ʻia ma mua o ka ʻai ʻana.

ʻO nā olakino olakino

ʻO ka ʻoliva kahi mea nui o ka papaʻai Mediterranean. Pili lākou me nā pono olakino he nui, keu hoʻi no ka olakino puʻuwai a me ka pale ʻana i ka maʻi ʻaʻai.

Nā waiwai Antioxidant

Hōʻike ʻia nā antioxidant meaʻai e hōʻemi i kou makaʻu i nā maʻi maʻi mau, e like me ka maʻi puʻuwai a me ka maʻi ʻaʻai.

Nui ka waiwai o nā ʻoliva i nā antioxidant, me nā pono olakino e pili ana i ka hakakā ʻana i ka mumuna a hoʻemi i ka ulu ʻana o microorganism ().

Ua hōʻike ʻia kahi noiʻi ʻana e ʻai ana i kahi koena pulp mai nā ʻoliva i hoʻonui nui ʻia i nā kiʻekiʻe o ke koko o glutathione, kekahi o nā antioxidant mana loa i kou kino (,).

Hoʻonui i ke olakino puʻuwai

ʻO ke koko kiʻekiʻe a me ke kahe o ke koko ke kumu o ka maʻi puʻuwai.

ʻO ka waikawa Oleic, ka waikawa momona nui i loko o nā ʻoliva, pili me ka maikaʻi o ka olakino puʻuwai. Hoʻoponopono paha ia i nā pae kolamu a pale aku i ka LDL (ʻino) cholesterol mai ka hoʻohaʻahaʻa (,).

Eia kekahi, ua hoʻomaopopo kekahi mau noiʻi e hōʻemi paha ka ʻoliva a me ka aila ʻoliva i ke kahe o ke koko (,).

Hoʻonui i ke olakino iwi

Hoʻohālikelike ʻia ka Osteoporosis e ka hoʻemi ʻia ʻana o ka iwi a me ka maikaʻi o ka iwi. Hiki ke hoʻonui i kou makaʻi o nā haki.

ʻOi aku ka haʻahaʻa o ka osteoporosis ma nā ʻāina Mediterranean ma mua o ke koena o ʻEulopa, e alakaʻi ana i ka manaʻo e pale aku paha nā ʻoliva i kēia ʻano (,).

ʻO kekahi o nā mea kanu i loaʻa i loko o nā ʻoliva a me nā aila ʻoliva i hōʻike ʻia e kōkua ai i ka pale ʻana i ka nalo ʻana o ka iwi i nā noiʻi holoholona (,,,).

ʻOiai e nele ana ka noiʻi kanaka, nā noiʻi holoholona a me nā ʻikepili e pili ana i ka papaʻai Mediterranean e hōʻemi ai i ka nui o ka haki ().

Kāohi maʻi ʻaʻai

Hoʻohana pinepine ʻia ka ʻoliva a me ka aila ʻoliva ma ka ʻāina Mediterranean, kahi i ʻoi aku ka helu o ka maʻi ʻaʻai a me nā maʻi maʻi ʻē aʻe ma mua o nā ʻāina Komohana ʻē aʻe ().

No laila, hiki i nā ʻoliva ke kōkua i ka hōʻemi ʻana i kou maka maʻi ʻaʻai.

Loaʻa paha kēia ma muli o kā lākou mau antioxidant kiʻekiʻe a me nā mea ʻakika oleic. Hōʻike nā hōʻike hoʻokolohua hōʻike e hōʻoki kēia mau hui i ke ola ola o nā hunaola maʻi ʻaʻai i ka umauma, kolona, ​​a me ka ʻōpū (,,,).

Eia naʻe, pono nā noiʻi kanaka e hōʻoia i kēia mau hopena. I kēia manawa, maopopo ʻole inā pili ka ʻai ʻana i ka ʻoliva a me ka aila ʻoliva i ka maʻi ʻaʻai.

Nui ka waiwai o nā ʻoliva i nā antioxidant i hiki ke hāʻawi i nā pono like ʻole, e like me ka kolesterol lalo a me ke kahe o ke koko. Hiki iā lākou ke hōʻemi i kāu makaʻu o ka maʻi ʻaʻai a me ka nalo ʻana o ka iwi, akā pono ka nui o ka noiʻi.

Nā hopena hiki ʻole

ʻAe ʻae maikaʻi ʻia ʻo Olive e ka hapa nui o ka poʻe akā hiki i ke awa ke kiʻekiʻe o ka paʻakai ma muli o kā lākou wai paʻa.

ʻAhaʻi ʻaʻano

ʻOiai he mea maʻamau ka maʻi āpau i ka pollen lāʻau ʻoliva, kākaʻikahi wale nō ka maʻi ʻaina i nā ʻoliva.

Ma hope o ka ʻai ʻana i nā ʻoliva, hiki i nā poʻe pilikino ke ʻike i nā hopena maʻi i ka waha a i ʻole ka puʻu ().

Nā metala kaumaha

Loaʻa paha i loko o nā ʻoliva nā metala kaumaha a me nā minelala e like me boron, sulfur, tin, a me lithium.

ʻO ka hoʻohana ʻana i kahi nui o nā metala kaumaha e hōʻeha paha i kou olakino a hoʻonui i kou maka o ka maʻi ʻaʻai. Eia nō naʻe, ʻo ka nui o kēia mau metala ma lalo o ka palena kānāwai. No laila, manaʻo ʻia kēia hua he palekana (,).

ʻO Acrylamide

Pili ʻo Acrylamide i ka hoʻonui ʻia o ka maʻi ʻaʻai i loko o kekahi mau noiʻi, ʻoiai e nīnau ana kekahi ʻepekema ʻē aʻe i ka pili.

Eia naʻe, paipai nā luna i ka palena ʻana i kāu lawe acrylamide e like me ka hiki (44).

ʻO kekahi mau ʻano ʻoliva - ʻoiai hoʻi nā ʻoliva ʻeleʻele Kaleponi - hiki ke loaʻa i ka nui o ka acrylamide ma muli o ke kaʻina hana (,,).

ʻAno maikaʻi ʻia nā ʻoliva, a kākaʻikahi ka maʻi ʻāke. Eia nō naʻe, loaʻa paha iā lākou ka nui o nā metala kaumaha a me nā paʻakai kiʻekiʻe o ka paʻakai. Loaʻa i kekahi ʻano i ka acrylamide.

Ke laina lalo

ʻO ka ʻoliva kahi mea ʻono a ʻono hoʻi i nā meaʻai a i ʻole nā ​​mea hoʻoulu.

Haʻahaʻa lākou i nā carbs akā kiʻekiʻe i nā momona olakino. Pili pū lākou i kekahi mau pono olakino, me ke olakino puʻuwai maikaʻi.

Maʻalahi loa kēia hua hua pōhaku e hoʻokomo i loko o kāu maʻamau a hana i kahi hoʻohui maikaʻi loa i kahi papaʻai olakino, meaʻai āpau.