Iminqumo kanye Amafutha omnqumo: Imfihlo YaseMedithera Yokuphila Isikhathi Eside

Isithombe sendawo yama-olive axubile ezitsheni zokhuni namabhodlela engilazi kawoyela womnqumo, i-rosemary, igalikhi, nesinkwa etafuleni lokhuni lasemaphandleni elangeni elifudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ama-olive namafutha omnqumo ayizingxenye ezibalulekile zokudla kwaseMedithera. Ayaziwa ngokusiza ukugcina inhliziyo iphilile kanye nokuthuthukisa impilo yonke. Lezi zithelo ezincane namafutha azo zigcwele amafutha anempilo, ama-antioxidants, kanye ne-fiber. Lokhu kuzenza zibe yingxenye enkulu yokudla okusiza abantu baphile isikhathi eside.

Kusukela ekufakeni uwoyela womnqumo kumasaladi kuya ekudleni ama-olive ambalwa, lokhu kudla kwenza okungaphezu nje kokunambitheka kahle. Kunikeza izinzuzo zangempela zezempilo ezisekelwa yisayensi.

Okuthathwayo Okubalulekile

• Ama-olive angumthombo we-fiber, okusiza ukuhlangabezana nezidingo zansuku zonke ze-fiber.
• Ukudla kwaseMedithera, okuqukethe ama-olive, kunciphisa ingozi yesifo senhliziyo ngamafutha angagcwele.
• Amafutha omnqumo angakhuphula i-cholesterol ye-HDL ngenkathi ehlisa i-LDL, esekela impilo yenhliziyo nemithambo yegazi.
• Ama-antioxidants afana ne-oleocanthal kuma-olive alwa nokuvuvukala, okufana ne-ibuprofen.
• Amafutha aseminqumweni yama-olive angama-70% amafutha angagcwele, okuhlanganisa ne-oleic acid evikela inhliziyo.

Isingeniso ku-Powerhouses yaseMedithera

Ukudla kwaseMedithera kumayelana nokudla okunempilo, okuneminqumo namafutha omnqumo enhliziyweni yakho. Sekuyizinkulungwane zeminyaka, lokhu kudla kube yingxenye enkulu yamasiko afana neGrisi yasendulo. Lapho, izihlahla zomnqumo zazibhekwa njengophawu lwengcebo.

Namuhla, lokhu kudla kubaluleke ngendlela efanayo, njengoba ama-90% eminqumo yaseMedithera ephenduke amafutha. Lesi siko asisidala nje kuphela—siyisihluthulelo sokuhlala uphilile namuhla.

Ezindaweni ezifana neSpain, i-Italy, neGrisi, kumila iminqumo ehlukene. I-Koroneiki ne-Arbequina ziyizibonelo ezimbalwa nje. Isimo sezulu sendawo ngayinye sinikeza le minqumo ukunambitheka kwayo kanye nezinzuzo zezempilo.

Izinzuzo zamafutha omnqumo zivela emafutheni awo anempilo kanye nama-antioxidants. Lezi yizona zizathu ezenza ukudla kwaseMedithera kwaziwe ngokunciphisa izingozi zezifo.

• Izinzuzo zamafutha omnqumo zifaka phakathi i-oleic acid evikela inhliziyo, enganciphisa i-LDL cholesterol ngamaphesenti afinyelela ku-10.
• Ama-antioxidants afana nama-polyphenols kanye ne-vitamin E emafutheni omnqumo anganciphisa izingozi zomdlavuza ngo-20%.
• Amafutha asezingeni eliphezulu agcina izakhamzimba ngisho noma esezingeni lokushisa elingu-410°F (210°C), okwenza kube lula ukuwapheka.

Ukukhetha uwoyela ofanele kubalulekile. Uwoyela womnqumo ongavamile, one-asidi engaphansi kuka-0.8%, unezakhamzimba eziningi kakhulu. Bheka amalebula e-PDO noma e-PGI ukuqinisekisa ukuthi uvela endaweni efanele. Gcina endaweni epholile, emnyama ukuze uhlale umusha futhi unempilo.

Ukwamukela ukudla kwaseMedithera kusho ukuphila impilo esekelwe emasikweni nasesayensini. Ngokukhetha izinhlobo ezifanele zomnqumo namafutha asezingeni eliphezulu, uxhumana nokuhlakanipha kwamakhulu eminyaka. Lokhu kuhlakanipha kondla umzimba wakho kanye namasiko akho.

Iphrofayili Yokudla Okunomsoco Yama-Olive

Ukudla komnqumo kugcwele ubuhle kukho konke ukulunywa. Isabelo sama-ounces angu-3.5 sinama-calories angu-115-145. Siphinde sibe namafutha anempilo angu-11-15%. Iningi lala mafutha yi-oleic acid, okuyinto enhle enhliziyweni yakho.

Isabelo ngasinye sama-olive ayi-10 sinama-calories angu-59 kanye ne-fiber engu-1.5g. Lokhu kusiza ekugayweni kokudla kanye nokulinganisela ushukela egazini. Ama-olive nawo agcwele i-vitamin E, ithusi, kanye ne-iron, okukhulisa amasosha omzimba kanye namandla.

Ama-olive amnyama, isibonelo, akunika u-12% wezidingo zakho zensimbi zansuku zonke ngendebe ngayinye.

Ama-antioxidants afana ne-hydroxytyrosol kanye ne-oleuropein atholakala kuma-olive. Alwa nokulimala kwamangqamuzana futhi anciphise ukuvuvukala. Lawa ma-compound angasiza ngezinzuzo zezempilo zesikhathi eside.

Kodwa, qaphela okuqukethwe yi-sodium kuma-olive. Kungafinyelela ku-992mg ngendebe ngayinye. I-CDC iphakamisa ukuthi ukudla i-sodium kungaphansi kuka-2,300mg nsuku zonke. Ngakho-ke, kubalulekile ukulawula ukudla kwakho.

Ama-olive anama-carbohydrate ambalwa kakhulu (8g ngendebe ngayinye) kanye ne-fiber eningi. Lokhu kuwenza afaneleke kakhulu ekudleni okufana ne-keto. Ingxube yawo yamafutha anempilo, amaminerali, kanye nama-antioxidants iwenza abe ukudla okulula okunempilo noma isithako.

Ukwakheka Okumangalisayo Kwezakhamzimba Zamafutha Omnqumo

Amafutha omnqumo agcwele izakhamzimba. Enhliziyweni yawo kukhona i-oleic acid, amafutha anempilo akha u-70-80% wamafutha awo. Le acid iyasiza ekulweni nokuvuvukala futhi ilungele inhliziyo. Iphinde iqukethe ama-antioxidants afana ne-hydroxytyrosol ne-oleuropein, avikela amaseli.

Amafutha omnqumo angavamile (i-EVOO) akhethekile ngoba acutshungulwa kancane kakhulu. Ama-fatty acid awo ikakhulukazi:

• Amafutha angu-73% agcwele i-monounsaturated (ikakhulukazi i-oleic acid)
• Amafutha agcwele angu-14%
• Amafutha angu-11% e-polyunsaturated

I-EVOO icebile ngamavithamini E (13% DV ngesipuni) kanye ne-K (7% DV). Inamakhalori angu-119 ngesipuni. Lokhu kuyenza igcwale izakhamzimba, kodwa njengawo wonke amafutha, futhi inamakhalori amaningi. Indlela ecutshungulwa ngayo ibalulekile: I-EVOO igcina izinto zayo ezinhle ngoba ayishisi.

Ikhwalithi yama-antioxidants e-EVOO incike ebangeni lawo. Amafutha amahle kakhulu anama-phenol amaningi. I-Italy, eyenza u-15% we-EVOO yomhlaba, iqinisekisa ukuthi icutshungulwa ngokushesha. Lokhu kugcina izinto eziningi ezinhle emafutheni.

Izindawo zomusi zisitshela ukuthi singayisebenzisa kanjani i-olive oil. I-EVOO ingamelana nokushisa kufika ku-405°F (207°C), ilungele ukuthosa nokuthosa kancane. Ingcono kunamanye amafutha ngoba ihlala inempilo ngisho noma ifudunyezwa. Izifundo zibonisa ukuthi ama-antioxidants ayo ahlala enamandla ngisho nangemva kwamahora angu-36 ku-356°F (180°C).

Ukukhetha i-EVOO kuyindlela ehlakaniphile yezempilo. I-oleic acid yayo kanye nama-antioxidants kusiza ukulwa nokuvuvukala nokusekela impilo yenhliziyo. Funa amafutha anamazinga aphezulu e-phenol kanye nokucubungula okuncane ukuze uthole izinzuzo eziningi.

Ukuvala ama-olives amasha aluhlaza endaweni ekhanyayo yokhuni enokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinzuzo Zempilo Yenhliziyo: Indlela Ama-olive Asekela Ngayo Uhlelo Lwakho Lwenhliziyo Nemithambo Yakho

Ama-olive namafutha omnqumo ayisihluthulelo sempilo yenhliziyo. Agcwele amafutha agcwele i-monounsaturated, njenge-oleic acid. Lokhu kusiza ukwehlisa i-cholesterol embi futhi kwandise i-cholesterol enhle. Lokhu kulinganisela kungavimbela izifo zenhliziyo ngokumisa ama-plaque avala imithambo yegazi.

Ucwaningo lwango-2022 lulandele abantu abangu-90,000 iminyaka engu-28. Luthole imiphumela emangalisayo:

• Labo abasebenzisa isipuni esingaphezu kwesigamu ngosuku babone ingozi ephansi ngo-19% yokufa okuhlobene nenhliziyo
• Ukufa kwezifo eziwohlokayo kwehle ngo-29%
• Ukufa komdlavuza kwehle ngo-17%

I-Oleic acid ilwa nokuvuvukala kanye nokucindezeleka kwe-oxidative emithanjeni yegazi. Ucwaningo lwezilingo ezingu-13 oluqhutshwa kubantu abangu-713,000 lubonise ukuthi abasebenzisi bamafutha omnqumo babenengozi ephansi ngo-15% yesifo senhliziyo. Ngisho nokuncane kuyasiza: njalo nge-5g yansuku zonke inciphisa ingozi ye-CVD ngo-4%.

Abacwaningi bathole izinzuzo ezinhle kakhulu ngokudla cishe amagremu angu-20 ngosuku. Azikho izinzuzo ezengeziwe ngaphandle kwalokho. Ucwaningo lubheke kakhulu abahlanganyeli abamhlophe abangewona amaHispanic. Kodwa izinzuzo zisebenza kuwo wonke umuntu. Ukudla amafutha omnqumo nezithelo nemifino kwenza lezi zinzuzo zibe namandla nakakhulu, njengoba kubonakala ekudleni kwaseMedithera.

Izakhiwo Zokulwa Nokuvuvukala Nezokulwa Noku ...

Ama-olive namafutha omnqumo agcwele izinto ezilwa nokuvuvukala kanye nokucindezeleka kwe-oxidative. Aqukethe ama-antioxidants afana ne-hydroxytyrosol kanye ne-oleanolic acid, aqeda ama-free radicals ayingozi. I-Oleocanthal, etholakala ku-extra virgin olive oil (EVOO), isebenza njenge-ibuprofen ukunciphisa ukuvuvukala. I-Oleic acid, i-fatty acid ebalulekile kumafutha omnqumo, iphinde ithuthukise impilo yamaseli kanye nale miphumela yokuvikela.

Ama-antioxidants kuma-olive, njenge-vitamin E nama-polyphenols, asiza ekwehliseni ukuvuvukala okungapheli. Lokhu kuhlotshaniswa nezimo ezifana ne-arthritis, isifo sikashukela, nesifo senhliziyo. Ukudla kwaseMedithera, okucebile ngalezi zakhi zomzimba, kuhlotshaniswa nezingozi eziphansi zezifo eziwohlokayo zemizwa. Ama-polyphenols e-EVOO, avame ukuba ngaphezu kuka-60mg ngo-100g, ahlose izimpawu zokuvuvukala, anciphise i-psoriasis kanye ne-rheumatoid arthritis.

• I-Hydroxytyrosol: I-antioxidant enamandla eqeda ama-free radicals.
• I-Oleocanthal: Yehlisa ukuvuvukala ngokuvimbela ama-enzyme ahlobene nobuhlungu nokuvuvukala.
• I-Vitamin E: Ivikela amangqamuzana ekulimaleni kwe-oxidative, isekela impilo yobuchopho kanye nemizwa.

Izindlela zokupheka zibalulekile: ukusebenzisa i-EVOO ekushiseni okuphansi kugcina izakhiwo zayo zokulwa nokuvuvukala. Ukudla njalo ama-olive kanye ne-EVOO kukunikeza umthamo ozinzile walezi zakhi zomzimba. Lokhu kusiza ukwehlisa ukuvuvukala kanye nokucindezeleka kwe-oxidative. Le miphumela ibalulekile kubantu asebekhulile, njengoba ukuvuvukala okungapheli kubangela izifo ezifana ne-Alzheimer's kanye ne-Parkinson's. Ngokufaka lokhu kudla ekudleni kwakho, usebenzisa ukuzivikela kwemvelo ekulimaleni kwamangqamuzana kanye nokugula okungapheli.

Ama-olive kanye nokuphathwa kwesisindo

Ama-olive ayisinqumo esihle kulabo abazama ukulawula isisindo sabo. Anamafutha anempilo akugcina usuthi futhi akuvimbele ukudla kakhulu. Ama-olive ayi-10 kuphela, angaba amakhalori angu-35-95, akunika ukudla okulula okumnandi ngaphandle kwamakhalori amaningi kakhulu.

Ukudla kwaseMedithera, okuhlanganisa ama-olive amaningi namafutha omnqumo, kuhle ekunciphiseni isisindo. Kunamafutha anempilo asiza umzimba wakho ukuthi ushise amakhalori amaningi futhi uzizwe ungalambile kakhulu. Ucwaningo lubonise ukuthi abantu balahlekelwe amakhilogremu angu-4.2 ezinsukwini ezingu-60 ngokudla la mafutha amaningi.

• 1.2 oz yama-olive amnyama: amakhalori angu-36, amafutha angu-3g (2g angenawo usawoti)
• Isabelo esifanayo sama-olive aluhlaza: amakhalori angu-49, amafutha angu-5g (4g angenawo usawoti)
• Ama-olive nawo ane-fiber nama-polyphenols, okusiza umzimba wakho ukuthi usebenzise i-insulin kangcono futhi uthuthukise impilo ye-metabolic.

Kubalulekile ukudla ama-olive ngenani elifanele. Zama ama-ounces angu-2-3 ngosuku, noma ama-olive angu-16-24. Khetha ama-olive ane-sodium ephansi noma ugeze asemathinini ukuze unciphise usawoti. Ukudla ama-olive anama-alimondi kungakusiza uzizwe usuthi isikhathi eside.

Ucwaningo olusha ngamakhemikhali omnqumo afana ne-elenolic acid lubonisa ukuthi angasiza ekulawuleni ama-hormone endlala. Lokhu kusekela umbono wokuthi ukudla njengaseMedithera kunganciphisa ingozi yokukhuluphala. Ama-olive ayisengezo esinomsoco ekudleni kwakho uma udliwa ngokuhlakanipha.

Izinzuzo Zempilo Yokugaya Ukudla

Ama-olive alungele impilo yokugaya ukudla ngenxa yezakhamzimba zawo ezikhethekile. Ane-fiber yokudla esiza ekugayeni kwakho ukudla. Ingxenye yendebe nje ine-fiber engu-1.5 amagremu.

Le fibre ikusiza ukuthi uye endlini yangasese njalo. Iphinde igcine amathumbu akho elinganisela.

Ama-olive abilisiwe akhethekile ngoba angasiza amathumbu akho. Indlela enziwa ngayo ingenza izinto ezinhle kumagciwane amathumbu akho. Lokhu kungakusiza ukuthi ugaye ukudla kangcono futhi uzizwe ungavuvukalanga kakhulu.

Ama-olive aluhlaza anamagremu ama-3 e-fiber kuwo wonke amagremu ayi-100. Lokhu kuyinani elihle lokukusiza uhlangabezane nezidingo zakho ze-fiber. Iningi labantu baseMelika alitholi i-fiber eyanele.

I-fibre etholakala kuma-olive iyasiza futhi ekugcineni ushukela wakho wegazi uzinzile. Lokhu kuhle empilweni yamathumbu akho.

Ukudla ama-olive kumasaladi noma njengokudla okulula kungasiza ekugayeni kwakho ukudla. Khetha ama-olive e-Kalamata ngenxa yamafutha awo anempilo. Lawa mafutha anganciphisa ukuvuvukala emathunjini akho. Kodwa, qaphela ukuthi ungadli i-sodium eningi kakhulu, njengoba ihlukahluka ngohlobo lomnqumo.

Impilo Yobuchopho kanye Nezinzuzo Zokusebenza Kokuqonda

Ama-olive namafutha omnqumo anezakhi ezingathuthukisa impilo yobuchopho futhi zilwe nokwehla komqondo. Izakhamzimba ezifana ne-oleic acid nama-antioxidants, njenge-oleocanthal, zivikela amangqamuzana obuchopho. Zisiza ekunciphiseni ukuvuvukala futhi zimise amaprotheni ayingozi abangela isifo i-Alzheimer's.

Izifundo zibonisa ukuxhumana phakathi kwamafutha omnqumo kanye nengozi ephansi yokuwohloka komqondo. Isibonelo:

• Labo abasebenzisa uhhafu wepuni nsuku zonke babenengozi ephansi ngo-28% yokuthola i-dementia ebulalayo.
• Ukufaka uwoyela womnqumo esikhundleni se-margarine noma i-mayonnaise kunciphisa ingozi yokuwohloka komqondo ngo-8–14%.
• Esivivinyweni se-PREDIMED, ukudla kwaseMedithera okunamafutha omnqumo angenabo ubuntombi kwathuthukisa inkumbulo kanye namaphuzu okunaka eminyakeni eyisithupha.

Ama-antioxidants akuwoyela womnqumo, njenge-hydroxytyrosol, alwa nokucindezeleka kwe-oxidative okulimaza amangqamuzana obuchopho. I-oleic acid isiza amangqamuzana obuchopho ukuthi axhumane kangcono. Ukudla kwaseMedithera, okucebile ngamafutha omnqumo, kuhlotshaniswa nokwehla kwamazinga e-Alzheimer's ezindaweni ezithile.

Ochwepheshe basikisela izipuni ezingu-1-5 zamafutha omnqumo nsuku zonke ukuze kusekelwe engqondweni. Inani elifanele yizipuni ezingu-3. Ukwengeza amafutha omnqumo ekudleni okunempilo kungagcina ingqondo yakho ibukhali futhi kwehlise ingozi ye-Alzheimer's. Kuthinta abantu baseMelika abayizigidi ezingu-6.7 abangaphezu kweminyaka engu-65. Ukwenza amafutha omnqumo abe yingxenye yokudla kwakho kungasiza ukugcina ingqondo yakho iphilile iminyaka eminingi ezayo.

Ukusondela komnqumo oluhlaza ocwebezelayo emaqabunga amasha, okubonisa izinzuzo zomsoco. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izicelo Zesikhumba, Izinwele Nobuhle

Amafutha omnqumo agcwele i-vitamin E kanye nama-antioxidants. Lokhu kusiza ukuvikela isikhumba sakho ekulimaleni futhi kusigcine simanzi. Ukuze sibukeke sikhanya, hlanganisa amafutha omnqumo noju ngokulinganayo, ufake imizuzu eyi-15, bese ugeza.

Ama-fatty acid atholakala kumafutha omnqumo nawo enza isikhumba sakho sibe namandla. Lokhu kusiza ekulweni nokomisa nokucasuka.

• Ama-antioxidants akuwoyela womnqumo alwa nezimpawu zokuguga ezifana nemibimbi.
• I-Vitamin E ilungisa umonakalo we-UV futhi ithulisa ukuvuvukala ezimweni ezifana ne-eczema.
• Amafutha omnqumo ayisisusa izimonyo esithambile esingawomisi isikhumba sakho.

Ezinweleni zakho, uwoyela womnqumo ofudumele ungenza zikhanye futhi unciphise ukuphuka. Uphinde usize ekwelapheni amanxeba, njengezilonda zezinyawo ezinesifo sikashukela kanye nezilonda zokucindezeleka. Kodwa, hlala uhlola kuqala ngokufaka inani elincane ngemuva kwendlebe yakho amahora angu-48.

Ungasebenzisi kakhulu esikhumbeni esivame ukuba nezinduna ukuze ugweme ukuvaleka kwezikhala. Gcina uwoyela endaweni epholile, emnyama ukuze ugcine izinzuzo zawo. Ukuwuxuba nezithambisi ezifana ne-hyaluronic acid kukhulisa umswakama. Ukusebenzisa uwoyela womnqumo esikhumbeni sakho noma ekudleni kwakho kuyindlela yemvelo yokuthuthukisa ubuhle bakho nempilo yakho.

Izinhlobo Ezihlukahlukene Zeminqumo Nezinzuzo Zazo Eziyingqayizivele

Izinhlobo zama-olive ziza ngezindlela ezahlukene, kuye ngokuthi zivelaphi nokuthi zenziwa kanjani. Ama-olive aluhlaza akhiwa kusenesikhathi, kanti ama-olive amnyama avuthwa isikhathi eside. Uhlobo ngalunye lunezela okuthile okukhethekile ekudleni kwaseMedithera, okwaziwa ngokuba nempilo.

Ezinye zezintandokazi zifaka phakathi iKalamata, efakwe kuviniga wewayini elibomvu, kanye neCastelvetrano, enokunambitheka okumnandi okuvela eSicily. Ama-olive e-Mission avela eCalifornia athambile futhi aqinile. Ama-olive aseMorocco aseBeldi anosawoti futhi ayababa. Ake sibheke ukuthi ahluke kanjani:

• Ama-olive aluhlaza: Avunwa ekwindla, avame ukuhlungwa ngamanzi abandayo. Cabanga ngeManzanilla, i-classic egcwele ama-pimientos.
• Ama-olive amnyama: Avuthwa isikhathi eside, njengamaNyoni aseFrance, aba mnene futhi abe mnandi.
• Ama-olive aphekiwe ngosawoti: Njenge-Cerignola yase-Italy, lawa aphekiwe ngosawoti, aveza ukuthungwa okufana nokuhlafuna.

Indlela ama-olive aphulukiswa ngayo ithinta izakhamzimba zawo. Ama-olive aphulukiswe ngamanzi awavamile kodwa athambile. Ama-olive aphulukiswe nge-lye ayashesha kodwa avamile. Ukuzama izinhlobo ezahlukene kungangeza ukunambitheka kanye nokudla okunempilo ekudleni kwakho. Njengoba kunezinhlobo zama-olive ezingaphezu kwe-1,000 emhlabeni jikelele, kuhlale kukhona okusha ongakuzama.

Indlela Yokukhetha Nokugcina Imikhiqizo Yama-olive Ukuze Uthole Izinzuzo Eziphezulu Zempilo

Ukukhetha uwoyela womnqumo ofanele kuyisihluthulelo sokuthola izinzuzo zawo ezigcwele. Qala ngowoyela womnqumo ongavamile, one-antioxidant kanye nokunambitheka okuningi. Bheka amalebula anjengelithi “single estate” noma “single source” ukuze uthole ubusha kanye nekhwalithi.

Amabhodlela engilazi amnyama avikela amafutha ekukhanyeni, agcina inani lawo lokudla liphezulu.

Uma uthenga ama-olive aphelele, khetha izinketho ezine-sodium ephansi. Ama-olive afakwe ebhodweni emanzini noma emanzini anosawoti angcono kunalawo anosawoti. Ngamafutha omnqumo, khetha izitsha ezingacacile ukuze ugweme ukulimala kokukhanya.

Nansi indlela yokugcina:

• Gcina uwoyela endaweni epholile, emnyama ukuze unciphise ukugqwala
• Sebenzisa zingakapheli izinyanga ezingu-12 kusukela uthenge ukuze uthole ukunambitheka okuphezulu
• Dlulisa izingxenye ezincane ezitsheni ezingangeni moya ukuze zisetshenziswe nsuku zonke
• Lahla noma yimaphi amafutha anephunga noma ukunambitheka okubuhlungu

Ikhwalithi ibalulekile: Amabhodlela engilazi amnyama kaBona Furtuna anezimpawu ze-nitrogen ayabambezela ukubola. Ama-olive awo avela kowodwa aqinisekisa ikhwalithi efanayo. Njalo shukumisa amafutha angafakwanga esiqandisini ngaphambi kokusebenzisa, njengoba inhlabathi ingahlala. Ngokulandela lezi zinyathelo, ulondoloza kokubili ukunambitheka kanye nezinzuzo zezempilo zemikhiqizo yakho yama-olive.

Izindlela Zokudala Zokufaka Ama-olive Engeziwe Ekudleni Kwakho

Khulisa ukudla kwakho ukudla okuyisisekelo kwaseMedithera ngale mibono emisha. Qala ekuseni ngokufaka ama-olive aqoshiwe kuma-parfait e-oatmeal noma e-yogurt. I-crunch yabo emnandi ihambisana kahle namajikijolo amnandi ukuze uthole isidlo sasekuseni esilinganiselayo.

Zama ukudla okulula: hlanganisa ama-olive abe yingxube ye-trail noma uhlanganise nama-smoothie ukuze uthole ukuthungwa okukhilimu.

• Isinkwa se-avocado esibekwe phezulu esinama-olive e-kalamata asikiwe kanye ne-drizzle yamafutha omnqumo e-extra virgin.
• Shintshanisa ama-pickle nama-olive kuma-sandwich noma ama-burger.
• Hlanganisa ama-olive aqoshiwe kusaladi ye-tuna noma yenkukhu ukuze uthole i-Mediterranean twist.
• Hlanganisa ama-olive ahlanganisiwe abe yi-hummus noma i-guacamole eyenziwe ekhaya.

Ukupheka? Sebenzisa izinzuzo zamafutha omnqumo ngokufaka imifino kumafutha omnqumo angavamile ukuze uthole ukunambitheka okuthuthukisiwe kanye nokudla okunomsoco. Faka inkukhu noma i-tofu ku-marinade ngamafutha omnqumo namakhambi ngaphambi kokuyosa. Uma ubhaka, faka ibhotela ku-muffin noma isinkwa ukuze uthole imiphumela emanzi.

Jabulela ama-olive kuma-dessert futhi—zama ukuhlanganisa lawo afakwe imigodi kuma-truffle kashokoledi noma ukuwafafaza phezu kwezikwele zikashokoledi omnyama. Ukunambitheka kwawo okucebile kunezela ukujula ngaphandle koshukela owengeziwe. Ngale mibono, ukufaka ama-olive kuba lula futhi kujabulise, kuhambisana nezimiso zokudla kwaseMedithera ezigxile empilweni.

Isithombe sendawo sama-olive axubile esitsheni sokhuni esizungezwe ukudla kwaseMedithera okufana nesinkwa, uwoyela womnqumo, ama-dips, utamatisi, namakhambi etafuleni lasemaphandleni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Imiphumela Engase Ibe Khona Nezinto Okufanele Uzicabangele

Ama-olive namafutha omnqumo akulungele, kodwa kudingeka uqaphele. Ama-olive aqediwe anokuqukethwe okuningi kwe-sodium. Lokhu kungaba kubi kubantu abane-high blood pressure noma izinkinga zenhliziyo. Ukuhlanza ama-olive ngaphambi kokudla kungasiza ekwehliseni amazinga abo kasawoti.

Ukungezwani komzimba neminqumo akuvamile kodwa kungenzeka. Abanye abantu bangase basabele eminqumo uma bengezwani nomuthi wempova yesihlahla somnqumo. Izimpawu ezifana nokulunywa noma ukuvuvukala emlonyeni noma emphinjeni zingavela. Uma ucabanga ukuthi ungase ube nomzimba wokungezwani komzimba, khuluma nodokotela.

I-Acrylamide itholakala kwamanye ama-olive amnyama, akhiwa ngesikhathi sokucubungula ukushisa okuphezulu. Ukukhetha ama-olive amasha noma acutshungulwe kancane kunganciphisa ukuvezwa kwakho. Funa izinhlobo ezisebenzisa izindlela ezingakhi i-acrylamide eningi.

• I-sodium ephezulu kuma-olive alungisiwe: Hlanza ukuze unciphise usawoti owudlayo
• Ukungezwani komzimba kwe-olive: Qapha izimpawu zomlomo
• I-Acrylamide: Khetha izindlela zokucubungula ngokuhlakanipha
• Imithi: Xhumana nodokotela mayelana nokusebenzisana nemithi yokunciphisa igazi noma imithi yokucindezela kwegazi

Ukuqaphela usayizi wesabelo sakho kubalulekile ukuze ulawule isisindo sakho. Ukudla ukudla okuncane kusiza ekulawuleni ukudla okunama-calories. Abesifazane abakhulelwe noma abancelisayo kufanele baqaphele ngezithasiselo zamaqabunga omnqumo. Alukho ucwaningo olwanele lokufakazela ukuthi ziphephile. Kungcono ukunamathela ezinhlotsheni zokudla zama-olive esikhundleni sezithasiselo.

Isiphetho: Ukwenza Ama-olive kanye namafutha omnqumo abe yingxenye yendlela yakho yokuphila enempilo

Ukwengeza ama-olive namafutha omnqumo ekudleni kwakho kungashintsha imikhuba yakho yokudla ibe ngcono. Lolu shintsho lungaholela ezinzuzweni zezempilo zesikhathi eside. Izifundo zibonisa ukuthi kunciphisa izingozi zesifo senhliziyo, kulwa nokuvuvukala, futhi kuthuthukisa impilo yobuchopho nesikhumba.

I-FDA ithi izipuni ezimbili zamafutha omnqumo ngosuku zingasiza ekunciphiseni izingozi zesifo senhliziyo. Ukudla kwaseMedithera kuye kwahlotshaniswa namazinga aphansi e-Alzheimer's nesifo sikashukela. La maqiniso enza amafutha omnqumo abe yingxenye ebalulekile yendlela yokuphila enempilo.

Qala ngokufaka uwoyela womnqumo kumasaladi akho, ukupheka, noma ukudla okulula ngama-olive. Khetha uwoyela womnqumo ongeziwe ukuze uthole izakhamzimba ezengeziwe, okuhlanganisa nama-polyphenols alwa nokuvuvukala. Ukudla kwaseMedithera kumayelana nokujabulela ukudla okumnandi nokunomsoco, hhayi imithetho eqinile.

Amafutha e-Puglia asezingeni eliphezulu abonisa ukuthi ukukhetha okusimeme kungasekela kanjani imigomo yezempilo. Sebenzisa lezi zithako ekudleni kwansuku zonke, njengokuthosa imifino noma ukubilisa inyama. Zenza ukudla kube nempilo futhi kunambitheke.

Izinzuzo zamafutha omnqumo zisekelwa yisayensi, kusukela ekunciphiseni ukuvuvukala kuya ekuthuthukiseni ukusebenza kobuchopho. Izinguquko ezincane, njengokusebenzisa amafutha omnqumo esikhundleni sebhotela noma ukwengeza ama-olive ekudleni, zingaholela ekusaseni elinempilo. Jabulela ukunambitheka futhi uvumele lezi zithako zakudala zikuqondise endleleni yokuphila enempilo. Ukudla kwaseMedithera kungaphezu nje kokuthambekela; kuyindlela eqinisekisiwe yokuthola amandla.

Iqoqo leminqumo eluhlaza okhunini elinebhodlela lengilazi lamafutha omnqumo ngaphansi kokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• I-Quinoa: Okusanhlamvu Okuncane, Umthelela Omkhulu Empilweni Yakho
• Izithasiselo ze-MSM: Iqhawe Elingasuliwe Lempilo Ehlangene, Ukukhanya Kwesikhumba, Nokuningi
• I-Taurine Turbocharge: Ukusekelwa Kwemvelo Kwe-Metabolism, I-Mood kanye Nokuzivikela