Ioyile yomnquma: yintoni, izibonelelo eziphambili kunye nendlela yokusebenzisa

Umxholo

• Izibonelelo eziphambili
• Kusetyenziswa kwanjani

I-oyile ye-Olive yenziwa ngeminquma kwaye yenye yezona zinto ziphambili ekutyeni kweMeditera, njengoko ityebile kumafutha e-monounsaturated, i-vitamin E kunye ne-antioxidants, kwaye xa isetyenziswe kancinci ngemini iqinisekisa izibonelelo zempilo ezininzi. Le oli iqhele ukusetyenziselwa ukwenza isaladi okanye ukugqiba izitya.

Ngokwendlela efumaneka ngayo, i-oyile ye-olive inganeedidi ezahlukeneyo zeasidi, eyona yona isempilweni yioyile yomnquma eneasidi efikelela kwi-0.8%, eyaziwa njenge-extra olive olive oil. Olu hlobo lweoyile lufunyanwa kuphela kumatshini obandayo weminquma, ngaphandle kokuya kuyo nayiphi na enye inkqubo eyongezelelweyo kwaye, ke, iqulethe inani elikhulu lamafutha alungileyo kunye neepropathi zesondlo, ezinezibonelelo zempilo ezingaphezulu. Funda kabanzi malunga neentlobo zeoli yeoli.

Izibonelelo eziphambili

Ukusetyenziswa kwemihla ngemihla kweoyile yomnquma kungazisa izibonelelo zempilo ezininzi ngenxa yokuba ityebile ku-vitamin E, i-oleic acid, i-phenolic compounds kunye ne-monounsaturated fats, ukongeza ekubeni unento eyaziwa ngokuba yi-oleocantal, eqinisekisa ukuthintela ukudumba kunye nokudumba antioxidants kwioli yeoli.

Ke, ezinye zezona zibonelelo ziphambili zeoli yeoli yile:

• Inceda ukulawula amanqanaba e-cholesterol ngokunciphisa inani lokujikeleza kwe-LDL, ekwabizwa ngokuba yi-cholesterol embi;
• Ithintela ukukhula kwesifo sentliziyo, kuba iyanceda ukulawula amanqanaba e-cholesterol kwaye, ke, kuthintela ukuvaleka kwemithambo ngenxa yokubakho kwamacwecwe anamafutha;
• Ikhusela intliziyo kumonakalo omkhulu wasimahla, kuba ineempawu zokulwa ne-antioxidant;
• Inceda ukunciphisa ukudumba emzimbeni, ngenxa yobukho be-vitamin E kunye nezinto ezichasayo ezichasayo;
• Ithintela ukwaluphala ngaphambi kwexesha, kuba ilwa nee-radicals zasimahla ezinokuthi zihambelane nokwaluphala kweeseli;
• Ukunciphisa umngcipheko womhlaza kunye nezifo ezingapheliyo zokuvuvukala, njengoko ityebile kwizinto ezichasayo.

I-oli yomnquma eyongezelelweyo yintlobo yeoyile yomnquma enexabiso elikhulu kakhulu lezempilo, kuba iipropathi kunye nezondlo zigcinwa ngexesha lokufunyanwa kwayo. Nangona kunjalo, ioyile ye-oliva enyulu ikwanayo neevithamini kunye neeminerali ezilinganayo, ngaphandle kokucinezelwa ziinkqubo ezimbini ezibandayo, kwaye ke ikwanazo izibonelelo zempilo ezininzi kunye neasidi encinci. Fumanisa ezinye izibonelelo zempilo zeoyile yomnquma.

Kubalulekile ukugcina engqondweni ukuba ukufumana izibonelelo ezinikezelwa yioyile ye-olive, kubalulekile ukuba umntu abe nokutya okusempilweni kunye nokutya okunesondlo kwaye akhethe ukusetyenziswa kweoyile ye-olive njengokunxiba isaladi okanye ukugqiba isitya, kuba, ngokuxhomekeke uhlobo lweoyile, xa ishushu, inokuphulukana neepropathi zayo, ngenxa yoko, ayinazibonelelo zempilo kangako.

Kusetyenziswa kwanjani

I-oyile ye-Olive luhlobo lwamafutha ekufuneka lusetyenziswe, ngokukhethekileyo yonke imihla, kucetyiswa ukuba inani lemihla ngemihla limalunga ne-15 ml, ehambelana nepunipoon.

Le oli kufuneka isetyenziswe, kungcono, iluhlaza njengokunxiba isaladi, ukugqiba izitya okanye ukubambela ibhotolo okanye imajarini kulungiselelwa isonka, umzekelo. Ukongeza, i-oyile ye-olive inokuxutywa kunye namayeza athile anuka kamnandi njenge-thyme okanye igalikhi, umzekelo, ukwandisa iipropathi zayo kunye nokongeza incasa kukutya.

Le oyile akufuneki isetyenziselwe ukupheka, kuba ubushushu obuninzi bunokutshintsha iipropathi zayo kwaye bunciphise inani lee-antioxidants kunye nomgangatho wamafutha e-monounsaturated. Ke, ekuphekeni, iioyile ezisempilweni kunye nenani elikhulu lamanqatha, njengeoyile yekhokhonathi, umzekelo, kufuneka kukhethwe.

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