Iminquma 101: Amanqaku esondlo kunye neziBonelelo zeMpilo

Umxholo

• Iinyani ngesondlo
• Amafutha
• IiCarbs kunye nefayibha
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Ukulungiswa kweminquma
• Izibonelelo zezempilo zeminquma
• Iipropathi ze-Antioxidant
• Ukuphucula impilo yentliziyo
• Ukuphucula impilo yethambo
• Uthintelo lomhlaza
• Izinto ezinokubakho ezantsi
• Unyango
• Isinyithi esinzima
• Acrylamide
• Umgca wezantsi

Iminquma ziziqhamo ezincinci ezikhula emithini yomnquma (Olea europaea).

Abakwiqela leziqhamo ekuthiwa ziidropes, okanye iziqhamo zamatye, kwaye zinxulumene nemango, iitsheri, iipesika, iiamangile kunye nepistachios.

Iminquma iphezulu kakhulu ku-vitamin E kunye nezinye ii-antioxidants ezinamandla. Izifundo zibonisa ukuba zilungile entliziyweni kwaye zinokukhusela kwi-osteoporosis kunye nomhlaza.

Amafutha asempilweni eminquma akhutshwa ukuvelisa ioyile yomnquma, elinye lezinto eziphambili zokutya kweMeditera okunempilo.

Iminquma idla ngokutyiwa kwiisaladi, kwiisendwitshi nakwiipeyinti. Umndilili ophakathi ubunzima malunga ne-3-5 yeegram ().

Eminye iminquma engekavuthwa iluhlaza kwaye iba mnyama xa sele ivuthiwe. Ezinye zihlala ziluhlaza nokuba sele zivuthiwe ngokupheleleyo.

Kwingingqi yeMeditera, i-90% yeminquma isetyenziselwa ukwenza i-oyile ye-olive ().

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga neminquma.

Iinyani ngesondlo

Iminquma iqulethe i-115-145 yeekhalori nge-ounces eziyi-3.5 (100 grams), okanye malunga neekhalori ezingama-59 zeminquma elishumi.

Inyaniso yesondlo yee-ounces eziyi-3.5 (100 grams) ezivuthiweyo, iminquma enkonkxiweyo ():

• Iikhalori: 115
• Amanzi: 80%
• Iprotheni: 0.8 iigrem
• IiCarbs: 6.3 iigrem
• Iswekile: 0 iigramu
• Ifayibha: 3.2 iigrem
• Amafutha: 10.7 iigrem
  
  • Kuhluthisiwe: 1.42 iigram
  • Monounsaturated: 7.89 iigram
  • Polyunsaturated: 0.91 iigram

Amafutha

Iminquma iqulethe i-11-15% yeoyile, iipesenti ezingama-74 zeepesenti ze-oleic acid, uhlobo lwe-asidi ye-monounsaturated fatty acid. Lelona candelo liphambili leoyile yomnquma.

I-Oleic acid inxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukuncipha kokudumba kunye nokwehla komngcipheko wesifo sentliziyo. Inokukunceda nokulwa nomhlaza (,,,).

IiCarbs kunye nefayibha

IiCarbs ziquka i-4-6% yeminquma, ezenza iziqhamo ze-carb ezisezantsi.

Uninzi lwezi carbs lusinga. Ngapha koko, ifayibha yenza i-52-86% yomxholo wecarb iyonke.

Umxholo wecarb digestible ke ngoko usezantsi kakhulu. Nangona kunjalo, iminquma isengumthombo ombi wefayibha, kuba i-10 yeminquma inikezela kuphela malunga ne-1.5 yeegram.

Iminquma sisiqhamo esingaqhelekanga ngenxa yokuba sinamafutha amaninzi. Amanqatha awo amaninzi yi-oleic acid, enokuba nezibonelelo ezininzi kwezempilo. Zikwanazo ne-4-6% yee-carbs, uninzi lwazo oluqulathe ifayibha.

Iivithamini kunye neeminerals

Iminquma ingumthombo olungileyo weevithamini kunye neeminerali, ezinye zazo zongezwa ngexesha lokulungiswa.Ezi ziqhamo ziluncedo zibandakanya:

• Uvithamini E. Ukutya okuphezulu okunamafutha aphezulu kuhlala kunezixa ezikhulu zale antioxidant inamandla.
• Intsimbi. Iminquma emnyama yimithombo elungileyo yentsimbi, ebalulekileyo kwiiseli ezibomvu zegazi ukuhambisa ioksijini ().
• Ubhedu. Le minerali ibalulekileyo isoloko isilela ekutyeni okuqhelekileyo kwaseNtshona. Ukusilela kobhedu kunokunyusa umngcipheko wesifo sentliziyo (,).
• Ikhalsiyam. Eyona minerali ininzi emzimbeni wakho, i-calcium ibalulekile kwithambo, kwimisipha, kunye nakwimithambo-luvo ().
• Isodium. Uninzi lweminquma luqukethe izixa ezikhulu zesodiyamu kuba zipakishwe kwi-brine okanye kumanzi etyuwa.

Iminquma ingumthombo olungileyo wevithamini E, isinyithi, ubhedu kunye necalcium. Zingaqulatha isixa esikhulu sesodiyam ukuba zipakishwe kumanzi anetyuwa.

Olunye uhlobo lwezityalo

Iminquma ityebile kwizityalo ezininzi, ngakumbi ii-antioxidants, kubandakanya (12):

• Ioyile. Le yeyona antioxidant ininzi kakhulu kwiminquma esandula ukuvuthwa. Inxulunyaniswe nezibonelelo ezininzi zempilo ().
• IHydroxytyrosol. Ngexesha lokuvuthwa komnquma, i-oleuropein idilizwe yaya kwihydroxytyrosol. Ikwayi-antioxidant enamandla (, 15).
• ITyrosol. Eyona ixhaphakileyo kwioyile yomnquma, le antioxidant ayinamandla njengehydroxytyrosol. Nangona kunjalo, inokunceda ukuthintela isifo sentliziyo (,).
• I-asidi yeOleanolic. Le antioxidant inokunceda ukuthintela ukonakala kwesibindi, ukulawula amanqatha egazi, kunye nokunciphisa ukudumba (, 19).
• Iquercetin. Esi sondlo sinokunciphisa uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo.

Iminquma ityebe ngakumbi kwii-antioxidants, kubandakanya i-oleuropein, i-hydroxytyrosol, i-tyrosol, i-oleanolic acid kunye ne-quercetin.

Ukulungiswa kweminquma

Ezona ntlobo zixhaphakileyo zeminquma iphela zezi:

• Iminquma eluhlaza yaseSpain, ekhethiweyo
• Iminquma yamaGrike emnyama, eluhlaza
• Iminquma yaseCalifornia, ivuthwe nge-oxidation, emva koko ikhethiwe

Ngenxa yokuba iminquma ikrakra kakhulu, ayidla ngokutyiwa intsha. Endaweni yoko, bayaphiliswa kwaye bayabila. Le nkqubo isusa iikhompawundi ezikrakra njenge-oleuropein, ezona zininzi kakhulu kwiminquma engavuthwanga.

Amanqanaba asezantsi eekhompawundi ezikrakra afumaneka kwiminquma evuthiweyo, emnyama (, 20).

Nangona kunjalo, kukho ezinye iindidi ezingadingi ukulungiswa kwaye zingasetyenziswa xa zivuthwe ngokupheleleyo.

Ukuqhubekeka kweminquma kungathatha naphina ukusuka kwiintsuku ezimbalwa ukuya kwiinyanga ezimbalwa kuxhomekeke kwindlela esetyenzisiweyo. Iindlela zokwenza izinto zihlala zixhomekeke kwizithethe zalapha ekhaya, ezichaphazela incasa yesiqhamo, umbala kunye nemvakalo ().

I-Lactic acid ikwabalulekile ngexesha lokuvumba. Isebenza njengokhuselo lwendalo olukhusela iminquma kwiintsholongwane eziyingozi.

Okwangoku, izazinzulu zisafunda ukuba ingaba iminquma enegwele ineziphumo zeprobiotic. Oku kungakhokelela ekuphuculeni impilo yokwetyisa (, 22).

Iminquma esandula ukukrakra iyakrakra kwaye ihlala ifuna ukunyangwa kunye nokuvundiswa ngaphambi kokutya.

Izibonelelo zezempilo zeminquma

Iminquma sisiseko sokutya kweMeditera. Banxulunyaniswa nezibonelelo ezininzi zempilo, ngakumbi impilo yentliziyo kunye nokuthintela umhlaza.

Iipropathi ze-Antioxidant

I-antioxidants yokutya ibonakalisiwe ukunciphisa umngcipheko wezifo ezingapheliyo, ezinjengesifo sentliziyo kunye nomhlaza.

Iminquma ityebile kwii-antioxidants, kunye nezibonelelo zezempilo ezisukela ekulweni nokudumba ukuya ekunciphiseni ukukhula kwe-microorganism ().

Olunye uphononongo lubonise ukuba ukutya intsalela ye-pulpy kwiminquma kukonyusa kakhulu amanqanaba egazi e-glutathione, enye ye-antioxidants enamandla emzimbeni wakho (,).

Ukuphucula impilo yentliziyo

I-cholesterol yegazi ephezulu kunye noxinzelelo lwegazi zombini ziyimingcipheko yesifo senhliziyo.

Iasidi yeOleic, eyona asidi inamanqatha kwiminquma, inxulunyaniswa nempilo yentliziyo ephuculweyo. Inokulawula amanqanaba e-cholesterol kwaye ikhusele i-LDL (embi) ye-cholesterol kwi-oxidation (,).

Ngaphaya koko, ezinye izifundo ziqaphele ukuba ii-olive kunye neoyile ye-olive zinokunciphisa uxinzelelo lwegazi (,).

Ukuphucula impilo yethambo

I-osteoporosis ibonakaliswa ngokunciphisa ubunzima beethambo kunye nomgangatho wethambo. Inokunyusa umngcipheko wokuqhekeka.

Amaxabiso e-osteoporosis asezantsi kumazwe aseMeditera kunaseYurophu iphela, ekhokelela kwingqikelelo yokuba iminquma inokuzikhusela kule meko (,).

Eminye yemixube yezityalo efumaneka kwiminquma kunye neoyile ye-olive ibonakalisiwe ukunceda ukuthintela ukulahleka kwethambo kwizifundo zezilwanyana (,,,).

Ngelixa izifundo zabantu zinqongophele, izifundo zezilwanyana kunye nedatha edibanisa ukutya kweMeditera ukuya kumanqanaba okuqhekeka kwamathambo ayathembisa ().

Uthintelo lomhlaza

Iminquma kunye neoyile yomnquma zihlala zisetyenziswa kwingingqi yeMeditera, apho amaqondo omhlaza kunye nezinye izifo ezinganyangekiyo ziphantsi kunakwamanye amazwe aseNtshona ().

Ke, kunokwenzeka ukuba iminquma inokunceda ukunciphisa umngcipheko womhlaza.

Oku kunokuba yinxalenye yomxholo ophezulu we-antioxidant kunye ne-oleic acid. Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba ezi khompawundi ziphazamisa umjikelo wobomi beeseli zomhlaza ebeleni, kwikholoni nakwisisu (,,,,).

Nangona kunjalo, izifundo zabantu ziyafuneka ukuqinisekisa ezi ziphumo. Okwangoku, akucaci nokuba ukutya iminquma okanye ioyile yomnquma kunefuthe lomhlaza.

Iminquma ityebe kakhulu kwii-antioxidants ezinokuthi zibe negalelo kwizibonelelo ezahlukeneyo, ezinje nge-cholesterol esezantsi kunye noxinzelelo lwegazi. Banokunciphisa umngcipheko womhlaza kunye nokulahleka kwethambo, kodwa uphando olongezelelweyo luyafuneka.

Izinto ezinokubakho ezantsi

Iminquma iyanyamezeleka kuninzi lwabantu kodwa inokugcina ityuwa eninzi ngenxa yolwelo olupakishwe kuyo.

Unyango

Ngelixa ukungabikho komzimba kumthi womnquma kuqhelekile, ukwaliwa kwiminquma kunqabile.

Emva kokutya iminquma, abantu abanobuthathaka banokufumana ukungahambelani komzimba nasemqaleni ().

Isinyithi esinzima

Iminquma inokuba nezinyithi ezinzima kunye neeminerali ezinje nge-boron, isalfure, itoti kunye ne-lithium.

Ukuchitha ubuninzi bezinyithi ezinzima kunokulimaza impilo yakho kunye nokunyusa umngcipheko womhlaza. Nangona kunjalo, inani lezi zinyithi kwiminquma ngokubanzi lingaphantsi komda osemthethweni. Ke ngoko, esi siqhamo sithathwa ngokuba sikhuselekile (,).

Acrylamide

I-Acrylamide inxulunyaniswa nomngcipheko okhulayo womhlaza kwizifundo ezithile, nangona ezinye izazinzulu zithandabuza unxibelelwano (,).

Nangona kunjalo, abasemagunyeni bacebisa ukunciphisa umyinge we-acrylamide kangangoko kunokwenzeka (44).

Ezinye iintlobo zeminquma - ngakumbi ezivuthiweyo, iminquma emnyama yaseCalifornia- inokuba nexabiso eliphezulu le-acrylamide ngenxa yokulungiswa (,,).

Iminquma ihlala inyamezeleka, kwaye i-allergies inqabile. Nangona kunjalo, zinokuba nexabiso elincinci lezinyithi ezinzima kunye neetyuwa eziphezulu. Ezinye iintlobo zinokuba ne-acrylamide.

Umgca wezantsi

Iminquma lulongezo olumnandi nolunencasa kwizidlo okanye izibheno.

Zisezantsi kwii-carbs kodwa ziphezulu kumafutha asempilweni. Banxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukuphucula impilo yentliziyo.

Esi siqhamo setye kulula kakhulu ukusifaka kwisiqhelo sakho kwaye senza ukongeza okuhle kukutya okusempilweni, ukutya okutya okuphelelweyo.