Ngaba ioyile yeOlive iyakukhuthaza ukunciphisa umzimba?

Umxholo

• Inezinto ezinokukhuthaza ukunciphisa umzimba
• Uyisebenzisa kanjani ioyile yomnquma ukunciphisa umzimba
• Umgca wezantsi

I-oyile ye-Olive yenziwa ngokuguba iminquma kunye nokukhupha i-oyile, abantu abaninzi abakuthandayo ukupheka, ukugalela i-pizza, ipasta, kunye nesaladi, okanye ukusebenzisa idiphu yesonka.

Ezinye zeenzuzo ezaziwa kakhulu zokutya ioyile yomnquma zibandakanya ukukwazi ukunciphisa ukudumba, ukuxhasa impilo yentliziyo kunye nokunciphisa uxinzelelo lwegazi. Isenokuba neziphumo ze-anticancer kwaye ikhusele impilo yengqondo (,,,).

Eli nqaku liphonononge ukuba ioyile yomnquma inokusetyenziselwa ukukhuthaza ukunciphisa umzimba.

Inezinto ezinokukhuthaza ukunciphisa umzimba

Uninzi lwezibonelelo zeoyile yomnquma ziye zaqwalaselwa kumxholo wokulandela ukutya kweMeditera.

Le patheni yokutya ibonakaliswa kukusetyenziswa kakhulu kweziqhamo, imifuno, ukutya okuziinkozo, iitapile, iimbotyi kunye neenkozo. Ngelixa ukutya okuhlala kubandakanya iintlanzi, owona mthombo uphambili weoyile yioyile yomnquma, kwaye ikwanciphisa inyama ebomvu kunye neelekese (,,).

Ioyile yomnquma iqulethe i-monounsaturated fatty acids (MUFAs), ene-carbon bond engafakwanga kwi-chemical. Ii-MUFA zihlala zingamanzi kubushushu begumbi.

Olunye uphononongo lweeveki ezi-4 ezindala lwafumanisa ukuba amadoda atyebe kakhulu okanye atyebe kakhulu endaweni yamafutha agcweleyo kunye namafutha e-monounsaturated kwizidlo zabo abanamava amancinci kodwa abalulekileyo ekuphulukaneni nobunzima, xa kuthelekiswa nokutya okune-fat-saturated, ngaphandle kotshintsho olukhulu kumafutha apheleleyo okanye kwikhalori yokutya ( ).

Uphando lwakutsha nje luyavuma ukuba ii-acid ezingafunyiswanga zinokuba luncedo ngakumbi kunamafutha apheleleyo xa kuziwa kulondolozo lomzimba olusempilweni ().

Ukutya okunotyebileyo kumafutha e-monounsaturated kubonisiwe ukuthintela ukutyeba kunye nokuqokelelwa kwamafutha kwizifundo zezilwanyana (,).

Ngaphaya koko, ioyile yomnquma ngumthombo otyebileyo we-chain-triglycerides (MCTs), esele ifundwe ixesha elide malunga nokukwazi kwabo ukudlala indima ekunciphiseni ubunzima bomzimba kunye nokugcinwa (,,).

Ii-MCTs zii-triglycerides eziqukethe ii-acids ezinamafutha ezibandakanya i-6-12 iiathom zekhabhon. Ziphukile ngokukhawuleza kwaye zifunxwe sisibindi sakho, apho zinokusetyenziselwa amandla.

Ngelixa ezinye izifundo zifumene isiphumo esihle se-MCTs ekulahlekeni kwesisindo, ezinye azifumananga siphumo.

Okwangoku, olunye uphononongo luthelekise ii-MCTs kunye ne-triglycerides ye-long-chain, ifumanisa ukuba ii-MCTs zikhokelele kwimveliso enkulu yehormone ezithile ezilawula inkanuko njenge-peptide YY, ekhuthaza iimvakalelo zokugcwala ().

Olunye uphando lubonisa ukuba ii-MCTs zinokukhuthaza ukulahleka kwesisindo ngokwandisa ikhalori- kunye nokutshisa amafutha emzimbeni (,).

I-oyile ye-Olive ngumthombo olungileyo we-asidi ye-monounsaturated fatty acids kunye ne-triglycerides ephakathi, zombini ezi ziboniswe ukuba zibonelela ngezibonelelo ezinokubakho xa zibandakanyiwe kukutya okunciphisa umzimba.

Uyisebenzisa kanjani ioyile yomnquma ukunciphisa umzimba

Ioyile yomnquma inokuba luncedo ekulahlekeni kobunzima, kodwa ibonakala iluncedo kakhulu xa isetyenziswa ngeendlela ezithile nakwixabiso elithile.

Ngelixa abanye abantu bebanga ukuba ukuthambisa kweoyile yomnquma kunokunceda ukukhuthaza ukwehla kobunzima, akukho phando luxhasa olu luvo. Oko kwathethi, uphononongo lufumanise ukuba ukuphululwa okunjalo kunokunceda iintsana ezizelwe ngaphambi kwexesha ukuba zityebe ().

Elinye ibango elidumileyo kukuba umxube weoyile yomnquma kunye nejusi yelamuni kunokukhuthaza ukukhawuleza ukunciphisa umzimba. Nangona kunjalo, oku kunokwenzeka ngenxa yokuba ihlala isetyenziswa njengokucoca okuhlala kukhokelela ekutyeni okuphantsi kakhulu kwekhalori kwaye ngenxa yoko zombini ukulahleka kwamafutha kunye nezihlunu ().

Okwangoku, ioyile yomnquma ebandakanyiweyo kukutya okunempilo ngokubanzi libali elahlukileyo.

Kukho iikhalori ezili-119 kunye ne-13.5 gram yeoyile kwipunipoon eyi-1 (15 ml) yeoyile ye-olive. Oku kunokongeza ngokukhawuleza kukutya okuthintelwe ziikhalori, kungoko kungcono ukufaka ioyile yomnquma ngobuninzi obulinganiselweyo ngokungakhuthazi ukutyeba ().

Olunye uphononongo olucwangcisiweyo lwezifundo ezili-11 ezilawulwa ngononophelo zafumanisa ukuba ukulandela ukutya okutyetyisiweyo kweoyile yeoyile ubuncinci iiveki ezili-12 kunciphise ubunzima ngaphezu kokulandela ukutya ().

I-oyile ye-olive ingasetyenziselwa ukunxiba isaladi, ixutywe kwi-pasta okanye isuphu, ifakwe kwi-pizza okanye kwimifuno, okanye ifakwe kwizinto ezibhakiweyo.

Ngelixa ioyile yomnquma inokuba luncedo ekulahlekeni kobunzima xa isetyenziswa ngobuninzi, susa amabango okuthambisa ioyile yomnquma kunye needetox sisisombululo sexesha elide.

Umgca wezantsi

I-oyile ye-Olive ngumthombo osempilweni wamafutha e-monounsaturated kunye ne-triglycerides ephakathi, zombini ezi zibonisiwe ukuba zinikezela ngezibonelelo ezinokubakho zokunciphisa umzimba.

Ngelixa kukho amabango okuba ioyile yomnquma inokusetyenziswa njengeoyile yokuthambisa okanye ye-detox, eyona ndlela isebenzayo yokusebenzisa ioyile yomnquma ukunciphisa umzimba kukuyifaka kwisondlo sakho sokutya okunempilo njengomthombo wamanqatha wokuqala.

Gcina ukhumbula ukuba ukuhanjiswa kweoyile encinci kunokubangela inani leekhalori kunye nenani lamafutha kwisidlo sakho. Kananjalo, kufanele ukuba isetyenziswe kubungakanani obulinganiselweyo. Ioyile yomnquma esetyenziswa njengenxalenye yokutya okusekwe kwizityalo njengokutya kweMeditera kunokunika esona sibonelelo sikhulu ixesha elide.