Ioli yomnquma ifumana ikhredithi eninzi ngokuba ngamanqatha anempilo, kwaye ngesizathu esihle. Zininzi izibonelelo zezempilo zeoyile yomnquma, ukusuka ekuncedeni ukukhusela isifo sentliziyo ukuya ekuthinteleni ukukhula kweeseli zomhlaza. Ngaphezu koko, ioli yomnquma yioyile esetyenziswa ngeendlela ezininzi ekhitshini, yiyo loo nto uya kuyifumana kwiiresiphi zethu ezininzi ezisempilweni. Apha siza kuphendula yonke imibuzo yakho malunga ne-oyile-njengethi 'Usetyenziselwa ntoni ioli yomnquma?' 'Ngaba ioli yomnquma iyakonakala?' kwanothi, 'Ngaba izinja zinganayo ioli yomnquma?'—ukuze ubone ukuba yiyiphi ioli yomnquma ekulungeleyo. I-Spoiler: I-oyile yomnquma ilungile ukuba izinja zitye, ukuba unqwenela ukwahlula i-bruschetta yakho kunye nenja yakho.
Ukutya kweOyile yomnquma
Icephe elinye Ioli ye-olive iqulethe:
-
bouillabaisse
-
Iingcebiso ezingama-50 zokuSebenzisa yonke into kaJoe ngaphandle kweBagel Seasoning
-
Iimbotyi ezimbini ze-Enchilada Casserole
-
Kungenxa yesi sizathu le nto iBurger King's Halloween Whopper iqhume ngokupheleleyo
-
Inyama Fondue
-
Inkukhu yakudala & neDumplings
-
Kutheni uNoel Fielding engayi kuba seBritish Great Baking Show's ezayo yoHlelo loSaziwayo
-
IsiKhokelo esiLula ngeNyathelo sokwenza iKimchi ilula kakhulu, nabani na ongayenza
-
Iimbotyi & iGreens Enchiladas
-
IFayilet eyosiweyo iMignon eneGcuka yeHerb & neToast yaseTexas
-
Ukutya okuMazantsi okuthuthuzela okufuneka ukuKuzame ngaphambi kokuba ufe
-
I-Lemon-Pepper Steak
Amafutha e-mono- kunye ne-polyunsaturated a intliziyo-enempilo uhlobo oko kunceda ukugcina amanqanaba e-cholesterol kuluhlu oluphilileyo, olunokunceda ukuthintela isifo senhliziyo kunye nezinye izifo ezingapheliyo. Amafutha ahluthayo ngokuqhelekileyo zivela kwimithombo yezilwanyana, kodwa kukho izixa ezincinci ezifumaneka ngokwendalo kwioyile esekwe kwizityalo. Nangona kubalulekile ukuba ungatyi amanqatha amaninzi kakhulu, uwagcine ngaphantsi kwe-5 ukuya kwi-6% yeekhalori zakho zemihla ngemihla, njengoko kunconyiwe yi-American Heart Association, kuthetha ukuba kulungile ukuba ube malunga ne-13 grams ngosuku (kwi-calorie eyi-2,000. ukutya).
IiNzuzo zeMpilo yeOli yomnquma
Nazi ezinye zeendlela ioyile yomnquma inceda ngayo impilo yethu.
Ine-Anti-ukudumba Effects
Uphononongo luka-2012 olupapashwe kwi Iilipids yahlalutya impembelelo ye-oleic acid, eyona nxalenye iphambili yeoli yomnquma, ekudumbeni. Abaphandi bafumanise ukuba njengoko ukusetyenziswa kwamafutha e-monounsaturated njengeoyile yomnquma kuyenyuka, amanqanaba okudumba ehla. Uhlobo lokudumba abalufundileyo luqhele ukubonwa njengesandulela sesifo sentliziyo kunye neemeko ezingapheliyo. Iziphumo ezichasene nokudumba kwe-oleuropein, icandelo elifumaneka kwioyile yomnquma, inokukhusela nakwiswekile kwaye ikhuthaze ukwehla kobunzima bomzimba, njengolunye uphononongo luka-2017 I-biochemistry ingxelo.
Funda ngokugqithisileyo: Okona Kulungileyo Ukutya okuKutyayo Ukulwa nokuQinisa
Inceda ukugcina Iintliziyo zethu zisempilweni
Ikhompawundi esandula ukuchongwa ebizwa ngokuba yi-elenolide inokuba ngasemva kweempawu ezisempilweni ye-oyile yomnquma. Uphononongo luka-2019 olupapashwe kwi Ijenali yeNzululwazi yoKutya kunye nezoLimo kufunyenwe i-elenolide kuninzi lwe-oyile yomnquma engaphezulu kwama-2,000 esampuliwe. I-Elenolide ibonakaliswe njenge-anti-hypertensive agent, leyo yindlela enqabileyo yokuthetha ukuba inokunceda ukukhusela. igazi elonyukayo . Umgangatho ophezulu we-oyile yomnquma, ngakumbi i-elenolide ikhona. Kwi esinye isifundo , Ukusetyenziswa kweoli yeoli kwadibaniswa ukuya kwi-17% yokunciphisa ingozi yesifo senhliziyo kunye ne-stroke xa kuthelekiswa nezinye iintlobo zeoli, kukunika isizathu esingakumbi sokuzalisa le mafutha enempilo.
Ixhasa ukuguga okunempilo
Uphononongo luka-2019 uhlalutye ukutya kwabantu abadala abavela eGrisi nakwiziqithi ezininzi zeMeditera ukubona ukuba ioyile yomnquma inxulumene njani nokuguga. Ababhali bafumanise ukuba abo basebenzise ioyile yomnquma kuphela njengamafutha abo okutya babenophuculo olubonakalayo kwisalathiso sokuguga esiyimpumelelo, nto leyo engumlinganiselo wendlela yokuphila enxulumene nobudala, intlalontle kunye nemiba yeklinikhi. Ezi ziphumo bezinamandla ngakumbi kubantu abangaphezu kweminyaka engama-70 ubudala. Olunye uphando, olupapashwe kwi-2017 kwi Ii-Annals ze-Clinical ne-Translational Neurology , babeneziphumo ezifanayo malunga nefuthe leoyile yomnquma ekhusela ingqondo. Abaphandi bagqibe kwelokuba ukutya okutyebileyo kweoli yomnquma kunokuphucula iimpawu ze-Alzheimer's ngokuphucula amandla omzimba okucoca iiseli ezifileyo okanye ezonakeleyo.
Yehlisa uMngcipheko woMhlaza
Iiphytochemicals kwioyile yomnquma nazo zinokunceda vimba ukubunjwa yamathumba ngokucinezela iiseli ezinobungozi ezinganyangekiyo ngamachiza, ngakumbi kumhlaza wamabele, ngokophando. Uphononongo luka-2019 olupapashwe Izondlo wafumanisa ukuba i-oleacein, enye icandelo kwioli yeoli, inokunciphisa ukukhula kwee-cancer ezininzi. Ezi nkqubela zivuyisayo kuphando lomhlaza zezona zijongwe, ngakumbi xa zikhomba ukutya njengeyeza.
UThenga kwaye uyigcine njani iOli yeOlive
Nantsi into encinci malunga nokuba iilebhile zeoyile yomnquma zithetha ntoni:
ufikelela njani kubuntshatsheli bokubhaka abantwana
I-oyile eyongezelelweyo-enyulu kunye neentombi zicutshungulwa ngokucinezelwa ngaphandle kobushushu ukukhupha ioli kwizityalo zomnquma. Umahluko omkhulu phakathi kwezi zimbini kukuba ioli yomnquma enyulu kufuneka icinezelwe kwiiyure ezingama-24 emva kokuvunwa kweminquma. Ngokwezondlo, ezi zimbini ziyafana: i-extra-virgin ine-polyphenols eninzi kunye ne-fatty acids encinci yamahhala kuneoli ye-olive enyulu, kodwa zombini zikhetho ezinempilo ngokulinganayo.
Ukongeza, ioyile zinokuhluzwa okanye zingacocwa, oku kuthetha ukuba zisaqulathe iinxalenye zenyama yomnquma. Umahluko omkhulu apha kukuba iioyile ezingahluzwanga zinobomi obufutshane beshelufu.
'Ukukhanya' okanye 'ukukhanya okongeziweyo' ngamagama okuthengisa, aqhele ukusetyenziswa ukubonisa ioyile ezisulungekiswe kakhulu. Oku kubhekisa kwincasa ethambileyo, kodwa ayinangcaciso kwaye ayibonakalisi ikhalori okanye umxholo wamafutha.
Ioyile yomnquma inobomi obufutshane beshelufu kunokuba abantu abaninzi becinga, malunga kuphela Iinyanga ezili-18 ukuya kwezingama-24 kanye ebhotileni. Oku kungenxa yokuba ukuvezwa kokukhanya kunye neoksijini kunokwenza ioyile yomnquma ijike kwaye ilahlekelwe yincasa yazo (kunye nomxholo wepolyphenol). Thenga ioli ye-olive kwizikhongozeli ze-opaque kwaye uyigcine ngaphandle kokukhanya okuthe ngqo ukuyenza ihlale. Ukuba awulusebenzisi rhoqo olu hlobo lweoyile, zama ukuthenga izikhongozeli ezincinci ukunqanda inkunkuma.
Uyisebenzisa njani iOli yeOlive
Kukho impikiswano enkulu malunga nokuba ioli yomnquma kufuneka isetyenziswe nini kunye nendlela yokupheka ngayo. Oku kubangelwa ikakhulu kwingxoxo malunga nendawo yomsi yeoli yomnquma, eyona ndawo apho ioyile iqala khona ukutsha (kwaye inokubamba umlilo ukuba iyaqhubeka nokuba shushu). Ukufudumeza kweli nqanaba kuqala ukuthotywa kweoli kunye nokudiliza iikhompawundi zayo ezikhuthaza impilo. Ioli yomnquma inendawo yomsi phakathi 365 kunye ne-420°F . Yenza i-oyile enkulu ukonwabela ekrwada kwiingubo zesaladi okanye ukugalela imifuno ukuya kubushushu obuphakathi. Ukuba uyaqhotsa okanye usebenzisa enye indlela yokupheka eshushu kakhulu, cinga ngokuyithobela enye ioyile, njenge. i-oyile yecanola .
Bona Okuninzi: Iiresiphi zokubhaka ezisempilweni ngeOli yomnquma
Umgca ongezantsi
Impendulo emfutshane kumbuzo othi, 'Ngaba ioli yomnquma isempilweni?' ngu ewe. Yimveliso enkulu enezibonelelo zesondlo kunye ne-anti-inflammatory kunye ne-anti-carcinogenic potential. Kwaye xa uyayazi indlela yokukhetha, gcina kwaye usebenzise ioyile yakho yomnquma ngezona ziphumo zibalaseleyo (kwimpilo yakho kunye nepleyiti yakho), uya kufumana okuninzi kuyo. Ngoku sele ufumene iinkcukacha, masipheke!