Izinzuzo zezempilo zeminqumo zivame ukubhekwa emafutheni awo anempilo, kodwa lapho iminqumo isanda, nayo inenzuzo kakhulu, ivimbela ukuthuthukiswa kwezifo eziningi ezingapheli.
Incazelo
Iminqumo iyisithelo somuthi womnqumo odabuka eMedithera futhi manje isilinywa kwezinye izingxenye zomhlaba. Isithelo se-olive siyi-drupe esiluhlaza uma sisencane futhi simnyama futhi sinsomi lapho sesivuthiwe ngokugcwele. Iqukethe izingxenye ezintathu: isikhumba esincanyana, esibushelelezi, inyama yenyama yezinhlobonhlobo ezihlukahlukene (kusuka ethambile kuya eqinile) kanye netshe. I-pulp yesithelo inothile ngama-lipids, ukugxila kwawo okukhuphuka ngokuvuthwa.
Izinhlobo eziningi zeminqumo zisetshenziselwa ukwenza amafutha omnqumo, kodwa lapha sizogxila ezinhlobonhlobo ezingadliwa ziluhlaza, ziluhlaza futhi zivuthiwe.
Iminqumo ingahlukaniswa ngale ndlela:
1) iminqumo eluhlaza, evunwa ngaphambi kokuba ivuthwe ngokugcwele, inenyama eqinile nombala oluhlaza;
2) iminqumo emnyama, evunwa lapho isivuthiwe, inenyama ethambile kuneminqumo eluhlaza futhi inombala omnyama noma onsomi.
Inani lokudla okunempilo
Iminqumo inothe ngamafutha, ikakhulukazi i-omega-9 monounsaturated fatty acids. Iminqumo iyimithombo emihle kakhulu yamaminerali (i-potassium, i-calcium, i-phosphorus, i-zinc, i-iron), amavithamini (i-beta-carotene, amavithamini E, D no-K), i-polyphenol antioxidants, i-flavonoids ne-fiber. Ama-Olive ku-brine ane-sodium ephezulu.
Inzuzo yezempilo
Ngenxa yokuqukethwe kwawo okuphezulu kwamafutha e-monounsaturated nama-antioxidants, iminqumo inenzuzo kakhulu empilweni, ikakhulukazi empilweni yenhliziyo.
I-Cholesterol. Amafutha e-monounsaturated nama-polyphenols atholakala eminqumweni avimbela ukufakwa kwe-cholesterol nge-oxidation ngakho-ke anomphumela ophawulekayo wokuvikela nokuvikela ngokumelene nesifo sokuqina kwemithambo yegazi kanye nezifo ezihlobene nenhliziyo nemithambo yegazi njenge-stroke noma isifo senhliziyo.
I-Antioxidant kanye ne-anti-cancer properties. I-Polyphenols, uvithamini E kanye ne-beta-carotene yizinto ezibaluleke kakhulu zokulwa ne-antioxidant ezitholakala eminqumweni.
Umsebenzi we-antioxidant wama-polyphenols ubaluleke kakhulu: ngokulwa nama-radicals mahhala, asiza ukuvimbela umdlavuza, ukuguga ngaphambi kwesikhathi, isifo senhliziyo, nezinye izinhlobo eziningi zezifo eziwohlokayo nezingapheli.
Impilo yamathambo. Iminqumo inovithamini D, i-calcium ne-phosphorus, edlala indima ebalulekile ekukhuleni kwamathambo, ekulungiseni nasekuvimbeleni ama-rickets ezinganeni kanye ne-osteoporosis kubantu abadala.
Impilo yenhliziyo. Ngaphezu komphumela wabo wokulwa ne-cholesterol, ama-polyphenols anomphumela onenzuzo ohlelweni lwenhliziyo, avimbele amahlule egazi futhi athuthukise ukusebenza kwenhliziyo.
Umphumela wokuhlanza. Ama-Olive athuthukisa ukusebenza kwesibindi namathumbu, ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber asiza ukuhlanza ikholoni, futhi avimbele ukuqunjelwa. Yonke le miphumela iholela ekukhishweni komzimba wonke.
izakhiwo zokubuyisela. Ngenxa yokuqukethwe kwawo kwamaminerali amaningi, iminqumo ingenye yemvelo enhle kakhulu kunezithako zamaminerali eziningi ezisetshenziselwa ukunikeza umzimba amandla nezakhamzimba ezengeziwe.
Impilo yesikhumba. Ama-Antioxidants ayaziwa ukuthi anomphumela onenzuzo empilweni yesikhumba, njengoba esiza ukuvimbela imiphumela elimazayo yama-radicals mahhala ezicutshini zesikhumba. Iminqumo iqukethe nenani eliphakeme kakhulu le-beta-carotene, isandulela sikavithamini A, novithamini E, odlala indima ebalulekile ekukhuthazeni ukuvuselelwa kwesikhumba nasekunikezeni isivikelo. Ngakho-ke, iminqumo inomthelela esikhumbeni esinempilo, esibushelelezi nesincane.
Umbono. Amavithamini aqukethwe eminqumo abaluleke kakhulu ekuboneni okuvamile, ikakhulukazi ekukhanyeni okuphansi, kanye nempilo yamehlo.
Amathiphu
Iminqumo ingasetshenziselwa ukulungisa izitsha ezihlukahlukene. Zingadliwa ziluhlaza, zodwa noma kumasaladi, noma zingasetshenziswa ukwenza amasoso nokuhlobisa izifundo zesibili. Iminqumo ingathoswa futhi igxishwe. I-Olive pâté (uhlaza lomnqumo oluhlaza noma omnyama) ubhangiswa kamnandi nesinkwa, ama-crackers nemifino eluhlaza.
Attention
Iminqumo eluhlaza iyababa kakhulu, ngakho ngezinye izikhathi icwiliswa esitsheni sikasawoti esigxilile, okuwenza abe ukudla okunosawoti omningi. Abantu abanomfutho wegazi ophakeme kufanele bathande iminqumo ekheniwe.