Iminquma yeKalamata: Amanqaku eSondlo kunye neziBonelelo

Umxholo

• Imvelaphi kunye nokusetyenziswa
• Iprofayile yesondlo
• Izibonelelo ezinokubakho
• Ipakishwe ngama-antioxidants
• Ngamana unokukhuthaza impilo yentliziyo
• Ngamana unokunikezela ngeepropathi zokulwa nomhlaza
• Ngamana unokukhusela iiseli zemithambo-luvo ekonakaleni
• Ezinye izibonelelo ezinokubakho
• Ukhuseleko kunye nokuthintela
• Ungazongeza njani kwindlela otya ngayo
• Umgca wezantsi

Iminquma yaseKalamata luhlobo lomnquma oluthiywa ngegama lesixeko saseKalamata, eGrisi, apho bakhula khona kuqala.

Njengoninzi lweminquma, zizityebi kwii-antioxidants kunye namafutha asempilweni kwaye zinxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukukhuselwa kwisifo sentliziyo.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga neminquma ye-kalamata.

Imvelaphi kunye nokusetyenziswa

Iminquma ye-Kalamata imfusa-mfusa, iziqhamo ezi-oval zivela kwingingqi ye-Messinia eGrisi ().

Zidweliswa njengee-drup, njengoko zinomngxuma ophakathi kunye nenyama yenyama. Ngaphandle kombala wabo omfusa kunye nobukhulu obukhulu, bahlala behlelwa njengeminquma etafileni emnyama.

Ngelixa zinokusetyenziselwa imveliso yeoyile, zisetyenziswa kakhulu njengeminquma yeetafile. Njengoninzi lweminquma, ziyakrakra ngokwendalo, yiyo loo nto zihlala ziphiliswa okanye zilungiswa ngaphambi kokuba zisetyenziswe.

Inkqubo yokuphilisa yamaGrike ibeka iminquma ngokuthe ngqo kwi-brine okanye emanzini anetyuwa, apho ityetyiswa ngegwele ukususa iikhompawundi zayo ezikrakra ngokuyinxenye okanye ngokupheleleyo, ngaloo ndlela kuphuculwe incasa ().

Iminquma yeKalamata imfusa mnyama kwaye ivela eGrisi. Bayaphiliswa kwi-brine ukususa iikhompawundi zabo ezikrakra kunye nokuphucula incasa.

Iprofayile yesondlo

Ngokungafaniyo neziqhamo ezininzi, iminquma ye-kalamata ine-fat ephezulu kwaye iphantsi kwi-carbs.

Ukunikezelwa kwe-5 yeminquma ye-kalamata (i-38 gram) ibonelela ():

• Iikhalori: 88
• IiCarbs: 5 iigrem
• Ifayibha: Iigrama ezi-3
• Iprotheni: 5 iigrem
• Amafutha: Iigrama ezi-6
• Isodium: Iipesenti ezingama-53 zeXabiso leMihla ngemihla (DV)

Xa kuthelekiswa nezinye iziqhamo, zinamafutha amaninzi. Malunga neepesenti ezingama-75 zamafutha zi-fat-monounsaturated fatty acids (MUFAs), ezaziwa ngokuba yi-oleic acid-eyona ixhaphakileyo ye-MUFA, enokunceda ukuthintela isifo sentliziyo kunye nenkxaso yonyango lomhlaza (,,).

Ukongeza, iminquma ye-kalamata ingumthombo olungileyo weeminerali ezinje nge-iron, calcium, kunye nobhedu, ezinokuthi zinciphise umngcipheko we-anemia, zomeleze amathambo akho, kwaye ziphucule ukusebenza kwentliziyo, ngokulandelelana (,,,).

Zikwabonelela ngeevithamini ezinyibilikayo ezityebileyo A kunye no-E. Vitamin A ibalulekile ekugcineni umbono osempilweni, ngelixa i-vitamin E iyi-antioxidant enamandla enokuphucula impilo yentliziyo (,,).

Kukwafanelekile ukugcina engqondweni ukuba iminquma elungele ukutyiwa inomxholo ophezulu we-sodium, ubukhulu becala obangelwa yinkqubo yokuhluza.

Iminquma yaseKalamata ityebile kwi-oleic acid, uhlobo lwe-MUFA enxulunyaniswa nokuphucula impilo yentliziyo kunye neempawu zokulwa nomhlaza. Ikwangumthombo olungileyo wentsimbi, ikhalsiyam, ubhedu, kunye neevithamini A kunye no-E.

Izibonelelo ezinokubakho

Iminquma yeKalamata inxulunyaniswe nezibonelelo zezempilo ezahlukeneyo ngenxa yomxholo wazo ophezulu wezinto eziluncedo zezityalo.

Ipakishwe ngama-antioxidants

Iminquma ye-Kalamata inoluhlu olubanzi lwee-antioxidants, eziziimolekyuli ezilwa iiradicals ezisimahla emzimbeni wakho kunye nokunciphisa umngcipheko wezifo ezithile ezinganyangekiyo. Phakathi kwazo, iqela lezixhobo ezimbaxa ezibizwa ngokuba ziipolyphenols ziyabonakala ().

Iindidi ezimbini eziphambili zeepolyphenol ezifumaneka kwiminquma yi-oleuropein kunye nehydroxytyrosol (,).

Iakhawunti yeOleuropein phantse iipesenti ezingama-80 zomxholo opheleleyo we-phenolic kwiminquma eluhlaza-esi sisakhi esinoxanduva lokungcamla okukrakra. Ngexesha lokulungiswa, uninzi lwe-oleuropein luye lwathotywa lwaba yi-hydroxytyrosol kunye ne-tyrosol ().

Zombini i-oleuropein kunye nehydroxytyrosol zinezixhobo ezinamandla ezichasene nesifo sentliziyo kwaye zinokuthintela ukonzakala okubangelwa ngumhlaza yi-DNA (,,).

Ngamana unokukhuthaza impilo yentliziyo

Iminquma ye-Kalamata ityebile kwii-MUFAs- ezizezi zi-oleic acid-ezinxulunyaniswe nomngcipheko osezantsi wesifo sentliziyo ().

Uphando lubonisa ukuba i-oleic acid inokunciphisa ukudumba okunxulumene nokukhuluphala. Inokunciphisa i-atherosclerosis, okanye i-plaque ekwakhiweni kwemithambo yakho, imeko enokubangela uxinzelelo lwegazi oluphezulu kunye nomngcipheko owandayo wokubetha (,,).

Ngaphezulu, i-oleic acid ine-oxidation ekhawulezayo, okuthetha ukuba kunqabile ukuba igcinwe njengamafutha kwaye inokuthi itshiswe kumandla emzimbeni wakho ().

Oku kwathiwa, uphando lubonisa ukuba iminquma ye-antioxidant umxholo unokuba nefuthe elinamandla ngakumbi kune-MUFAs kwimpilo yentliziyo ().

Umzekelo, uphononongo lubonisa ukuba i-oleuropein kunye nehydroxytyrosol zibonelela nge-cholesterol- kunye noxinzelelo lwegazi-lwehlisa iziphumo (,,).

Zikwathintela i-LDL (embi) ye-cholesterol oxidation, inkqubo enxulunyaniswa nokwakha ipleyiti (,,,,).

Ngamana unokunikezela ngeepropathi zokulwa nomhlaza

I-Oleic acid kunye ne-antioxidants kwiminquma ye-kalamata inokukhusela kwiintlobo ezithile zomhlaza.

Uphononongo lweetyhubhu zovavanyo lubonisa ukuba i-oleic acid inokunciphisa ukubonakaliswa kofuzo lwe-epidermal factor factor 2 (HER2), enokuguqula iseli esempilweni ibe siseli sethumba. Ke, inokudlala indima ekulawuleni ukuqhubela phambili komhlaza (,).

Kwangokunjalo, i-oleuropein kunye nehydroxytyrosol ibonakalisile imisebenzi ye-antitumor ethintela ukukhula kunye nokusasazeka kweeseli zomhlaza, kunye nokukhuthaza ukusweleka kwabo (,,).

Izifundo zezilwanyana zibonisa ukuba zombini ezi antioxidants zinokuthintela ulusu, ibele, ikholoni kunye nomhlaza wemiphunga, phakathi kwezinye iintlobo zomhlaza (,,).

Ngaphezu koko, olunye uvavanyo lwetyhubhu yovavanyo olugqityiweyo lubonisa ukuba i-oleuropein inokuhlisa isiphumo esiyityhefu se-doxorubicin se-anticancer kwiiseli ezisempilweni -ngaphandle kokubangela ukuba iphulukane nefuthe layo lokulwa nomhlaza ().

Ngamana unokukhusela iiseli zemithambo-luvo ekonakaleni

Izifo ezininzi ze-neurodeergenerative ezibangela ukuba iiseli zengqondo zonakalise, ezinje ngesifo sika-Parkinson kunye ne-Alzheimer's, ezibangelwa ziziphumo ezonakalisayo zeeradicals zasimahla ().

Ngenxa yokuba i-antioxidants ilwa nee-radicals simahla ukuze inciphise iziphumo eziyingozi, ioli yeminquma ene-antioxidant etyebileyo inokunceda ukukhusela kwezi meko.

Uvavanyo lwe-tube-test kunye nezilwanyana lufumene i-polyphenol oleuropein ukuba ibaluleke kakhulu kwi-neuroprotector, njengoko inokukhusela ekulahlekelweni kweeseli zengqondo ezinxulumene nesifo sika-Parkinson kunye ne-amylose plaque aggregation ehambelana nesifo se-Alzheimer's (,,,).

Ezinye izibonelelo ezinokubakho

Ngenxa yomxholo we-antioxidant, iminquma ye-kalamata inokubonelela ngezinye izibonelelo zezempilo, ezinje:

• Iziphumo zokulwa neentsholongwane kunye neentsholongwane. I-Oleuropein ineempawu zokulwa neentsholongwane kunye neentsholongwane kwaye inokulwa neebhaktiriya ezithile kunye neentsholongwane, kubandakanya i-herpes kunye ne-rotavirus (,).
• Ukuphuculwa kwempilo yolusu. I-Oleuropein inokukhusela ekulimaleni kolusu kwimitha ye-ultraviolet B (UVB) (,).

Nangona olu phando lukhuthaza, lujolise kwizifundo zetyhubhu yovavanyo ehlalutya izinto ezizodwa.

Okwangoku, akukho zifundo zivavanye ngokuthe ngqo iimpembelelo zokutya iminquma ye-kalamata kwimpilo yentliziyo, umhlaza, kunye nezifo ze-neurodeergenerative. Ke, uphando oluthe kratya luyafuneka ukuqinisekisa ezi ziphumo.

I-oleic acid kunye ne-antioxidants kwiminquma ye-kalamata, njenge-oleuropein kunye ne-hydroxytyrosol, inokuba neempawu zokulwa nomhlaza kwaye izuze intliziyo kunye nempilo yengqondo.

Ukhuseleko kunye nokuthintela

Iminquma yeKalamata yenziwa inkqubo yokunyanga ukuphucula incasa yabo.

Oku kubandakanya ukuwafaka kwi-brine okanye kwiityuwa zamanzi, ezonyusa umxholo wazo we-sodium. Ukutya kakhulu isodium ngumngcipheko wexinzelelo lwegazi (,).

Kananjalo, kuya kufuneka ulinganisele ukutya kwakho okanye ukhethe ezinye iindlela zetyuwa ezisezantsi.

Ukongeza, zombini zikhona kunye nemingxuma ye-kalamata yomnquma. Ngelixa kungekho mahluko wesondlo phakathi kwabo, imingxunya kwiminquma iphela iyingozi yokuchwethwa kwabantwana. Ke, qiniseka ukuba ubakhonza kuphela iintlobo ezinamabala okanye ezisikiweyo.

Ngenxa yokuhlamba umzimba, ukutya iminquma ye-kalamata kunokunyusa ukutya kwakho kwesodium. Kwakhona, gcinani engqondweni ukuba iindidi ezipheleleyo ziyingozi yokukhahlela abantwana.

Ungazongeza njani kwindlela otya ngayo

Iminquma yaseKalamata ine-flavour eqinileyo, enokuphucula uninzi lweendlela zokupheka ozithandayo.

Nazi iimbono ezimbalwa malunga nendlela yokongeza kwisidlo sakho:

• Xuba kunye neetumato ezicociweyo, ikhukhamba, kunye ne-feta cheese yesaladi yohlobo lweMeditera.
• Yongeza njenge-topping kwi-pizza, isaladi, okanye i-pasta.
• Susa imingxunya yabo ngaphambi kokusebenzisa iprosesa yokutya ukuze uyixube ne-capers, i-oyile ye-oliva, iviniga ebomvu, igalikhi, kunye nejusi yelamuni ye-tapenade eyenziwe ngokwabo okanye ukusasazeka.
• Yonwabela indawo encinci njengenxalenye yokutya okusempilweni okanye isibheno.
• Yigaye kwaye udibanise neoyile ye-olive, i-apple cider viniga, ijusi yelamuni, kunye negalikhi etyunyuziweyo yokunxiba isaladi kalamata.
• Slice okanye utyube idayisi kwaye wongeze kwintlama yesonka isonka sesonka somnquma esenziwe ekhaya.

Unokufumana i-kalamata yomnquma epheleleyo okanye efakwe ezivenkileni, ke khumbula imingxunya xa usitya okanye upheka ngeminquma epheleleyo.

Ikalamata incasa eyomeleleyo yeminquma ibenza ukuba bongeze kakhulu kwizitya ezininzi, ezinje ngeesaladi, ipasta, ipitsa kunye nokunxiba.

Umgca wezantsi

Ukusuka eGrisi, iminquma ye-kalamata luhlobo lomnquma omnyama-mfusa ngokubanzi ukhulu kuneminquma yesiqhelo emnyama.

Zipakishwe zizakhamzimba eziluncedo kunye nezityalo ezibonelela ngeziphumo zokhuselo ngokuchasene nezifo ezithile zentliziyo nezengqondo.

Nangona kunjalo, kuba uninzi lophando olwenziweyo lwenziwe kwiityhubhu zovavanyo kwaye kwavavanywa izinto zazo kuphela, uphando oluthe kratya luyafuneka ukuqonda ngcono izibonelelo zokutya iminquma ye-kalamata.

Unokongeza iminquma ye-kalamata kubutyebi beendlela zokupheka- ulumke nje ngemingxunya xa ukhetha yonke indawo kunezo zinemingxunya.