ʻElima mau pono olakino o ka ʻai ʻana i ka ʻoliva

ʻElima mau pono olakino o ka ʻai ʻana i ka ʻoliva

* nā momona olakino

Loaʻa i nā ʻoliva ka nui o nā momona olakino, ʻo 74% ka momona kikoʻī i kapa ʻia ʻo oleic acid, ʻo ia ka momona monounsaturated i ʻike ʻia e kōkua i ka mālama ʻana i ka mumū, no laila e hoʻonui i kēia mau momona olakino e like me nā momona monounsaturated a me nā momona polyunsaturated Unsaturated ʻO nā momona i loko o ka meaʻai, ʻoi aku ka nui o ka wā e pani ai lākou i nā momona e like me nā momona saturated a trans, hiki ke kōkua nui i ka hoʻomaikaʻi ʻana i ke olakino holoʻokoʻa.

ʻO ka ʻelemakule olakino

ʻO kekahi o nā pōmaikaʻi nui o ka loaʻa ʻana o nā momona momona maikaʻi i ka meaʻai, ʻo ia ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino a me ka hana o ka lolo. a i ʻole dementia.

* ʻAno maikaʻi o ka fiber

ʻOiai ʻo ka ʻoliva a me ka ʻaila ʻoliva ka nui o nā pono olakino like, ʻo kekahi o nā hopena wehewehe o ka ʻai ʻana i nā blonnies ʻoliva ʻo kā lākou meaʻai fiber ʻai. ʻO ka loaʻa ʻana o ka fiber i loko o ka meaʻai kekahi o nā kī nui i ka puʻuwai olakino, nā pae cholesterol maikaʻi, a me ka ʻai ʻana maikaʻi.

* Kākoʻo i ke olakino naʻau

ʻO nā ʻoliva kekahi o nā meaʻai olakino maikaʻi loa e hiki ai iā ʻoe ke ʻai ma muli o ko lākou kiʻekiʻe o nā momona monounsaturated. Wahi a kahi hōʻike i paʻi ʻia ma ka puke pai Lipid in Health and Disease, ua hōʻike ʻia nā momona monounsaturated e kōkua i ka hōʻemi ʻana i ka nui o ka hopena o ka make, ka hahau, a me ka maʻi maʻi cardiovascular i nā poʻe komo. Hiki i nā momona monounsaturated ke kōkua i ka hoʻohaʻahaʻa ʻana i ka "kolesterol maikaʻi" LDL a hoʻonui i ka "kolesterol maikaʻi" HDL.

* Hoʻonui i ka maikaʻi o ke olakino kelepona

He waiwai nā ʻoliva i nā antioxidants, e like me ka huaora E a me nā pūhui phenolic. ʻO nā antioxidants he mea pale i ka pōʻino o nā cell i hana ʻia e nā radical manuahi e hiki ke hōʻino i ke kino. Kākoʻo pū ʻo Olive i ke olakino cellular no ka mea he kumu nui ia o ka hao, e pono ai ke kino e hana. a hoʻoulu i nā ʻulaʻula koko e lawe i ka oxygen ma ke kino.

Nā hopena ʻaoʻao o ka ʻoliva nui loa

ʻOiai he nui nā pono olakino o ka ʻoliva, hoʻonui ke kaʻina hana i ka nui o ka sodium o kēia hua ma mua o ka hoʻokuʻu ʻia ʻana i ka mākeke, a ʻo ka mea ʻai meaʻai ʻo Trista Best ua ʻōlelo ʻo "ʻoi aku ka nui o ka sodium e alakaʻi i ke koko kiʻekiʻe a me ka piʻi ʻana o ka maʻi puʻuwai." ʻO nā pilikia stroke a me nā puʻupaʻa.

Hoʻohui maikaʻi loa: "ʻO kahi lawelawe ʻoliva (e pili ana i 5-6 mau ʻoliva liʻiliʻi nui) aia ma kahi o 230-250 mg o ka sodium. ʻOiai ke paipai nei ka American Heart Association i ka ʻai ʻana ʻaʻole ʻoi aku ma mua o 2300 milligrams o ka sodium i kēlā me kēia lā, me ka palena kūpono ʻaʻole ʻoi aku ma mua o 1500 milligrams i kēlā me kēia lā no ka hapa nui o nā pākeke. A ʻo ka ʻai ʻana i nā ʻoliva he nui hiki ke hoʻohui koke i ka sodium nui, ʻoiai inā ʻai ke kanaka i nā meaʻai kiʻekiʻe-sodium.

Ua ʻōlelo ʻo Best, "He kiʻekiʻe ka ʻoliva i nā calorie, no laila hiki i ka ʻai ʻana i nā mea nui ke kōkua i ka loaʻa ʻana o ke kaumaha. Aia ma kahi o nā ʻoliva ma kahi o 35-50 calories, ma muli o ka nui a me ke ʻano o nā ʻoliva.

Hoʻohui ʻo Kauka Marguilis ʻo ka hoʻohui ʻana i nā ʻoliva i ka salakeke a i ʻole he ʻāpana o kahi kīʻaha ʻono e komo pū ana me ka moa a iʻa paha he mea maikaʻi, akā pono e noʻonoʻo ʻia ka nui inā ʻai ʻia iā ia iho e like me ka ʻai ʻai, e pale i ka hōʻiliʻili ʻana i nā calorie.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023