Phindu la thanzi la azitona nthawi zambiri limakhala ndi mafuta abwino, koma akakhala atsopano, azitona amakhalanso opindulitsa kwambiri, kuteteza chitukuko cha matenda ambiri osatha.
Kufotokozera
Maolivi ndi chipatso cha mtengo wa azitona womwe umachokera ku nyanja ya Mediterranean ndipo tsopano umalimidwa kumadera ena a dziko lapansi. Chipatso cha azitona ndi drupe chomwe chimakhala chobiriwira pamene chachichepere ndi chakuda ndi chofiirira chikakhwima. Amakhala ndi magawo atatu: khungu lopyapyala, losalala, lanyama lamitundu yosiyanasiyana (kuchokera kufewa mpaka lolimba) ndi mwala. Zipatso za chipatso zimakhala ndi lipids zambiri, zomwe zimachuluka ndikucha.
Mitundu yambiri ya azitona imagwiritsidwa ntchito popanga mafuta a azitona, koma m’nkhani ino tikambirana za mitundu ina ya maolivi yomwe ingathe kudyedwa yaiwisi, yobiriwira komanso yakupsa.
Maolivi akhoza kugawidwa motere:
1) azitona wobiriwira, omwe amakololedwa asanakhwime, amakhala ndi thupi lolimba ndi mtundu wobiriwira;
2) azitona zakuda, zomwe zimakololedwa zikakhwima, zimakhala ndi minofu yofewa kuposa azitona obiriwira ndipo zimakhala zakuda kapena zofiirira.
Mtengo wa zakudya
Maolivi ali ndi mafuta ambiri, makamaka omega-9 monounsaturated fatty acids. Maolivi ndi magwero abwino kwambiri a mchere (potaziyamu, calcium, phosphorous, zinki, chitsulo), mavitamini (beta-carotene, mavitamini E, D ndi K), polyphenol antioxidants, flavonoids ndi fiber. Maolivi mu brine ali ndi sodium yambiri.
Pindulani ndi thanzi
Chifukwa cha kuchuluka kwawo kwamafuta a monounsaturated ndi ma antioxidants, azitona amapindulitsa kwambiri thanzi, makamaka paumoyo wamtima.
Cholesterol. Mafuta a monounsaturated ndi ma polyphenols omwe amapezeka mu azitona amalepheretsa kutulutsa kolesterolini ndipo chifukwa chake amakhala ndi chitetezo chodzitchinjiriza ku atherosulinosis ndi matenda ena amtima monga sitiroko kapena matenda amtima.
Antioxidant ndi anti-cancer properties. Polyphenols, vitamini E ndi beta-carotene ndi zinthu zofunika kwambiri za antioxidant zomwe zimapezeka mu azitona.
Ntchito ya antioxidant ya polyphenols ndiyofunikira kwambiri: polimbana ndi ma free radicals, amathandizira kupewa khansa, kukalamba msanga, matenda amtima, ndi matenda ena ambiri osokonekera komanso osatha.
Thanzi la mafupa. Maolivi ali ndi vitamini D wochuluka, calcium ndi phosphorous, zomwe zimagwira ntchito yofunika kwambiri pakukula kwa mafupa, kukonza ndi kupewa ma rickets mwa ana ndi kufooka kwa mafupa kwa akuluakulu.
Moyo wathanzi. Kuphatikiza pa anti-cholesterol effect, ma polyphenols ali ndi phindu pamtima, amalepheretsa kutsekeka kwa magazi ndikuwongolera magwiridwe antchito amtima.
Kuyeretsa kwenikweni. Maolivi amathandizira kugwira ntchito kwa chiwindi ndi matumbo, chifukwa chokhala ndi ulusi wambiri amathandizira kuyeretsa m'matumbo, komanso kupewa kudzimbidwa. Zotsatira zonsezi zimapangitsa kuti thupi lonse liwonongeke.
zobwezeretsa katundu. Chifukwa cha kuchuluka kwa mchere, maolivi ndi njira yabwino kwambiri yachilengedwe yopangira ma minerals ambiri omwe amagwiritsidwa ntchito kuti apatse thupi mphamvu ndi michere yambiri.
Khungu thanzi. Antioxidants amadziwika kuti ali ndi phindu pa thanzi la khungu, chifukwa amathandiza kupewa kuwononga zowononga ma free radicals pakhungu. Maolivi alinso ndi kuchuluka kwa beta-carotene, kalambula bwalo wa vitamini A, ndi vitamini E, amene amathandiza kwambiri kulimbikitsa kusinthika kwa khungu ndi kuteteza. Choncho, maolivi amathandiza kuti khungu likhale lathanzi, losalala komanso lachinyamata.
Masomphenya. Mavitamini omwe ali mu azitona ndi ofunikira kwambiri pakuwona bwino, makamaka pakuwala pang'ono, komanso thanzi lamaso.
Nsonga
Azitona angagwiritsidwe ntchito kuphika mbale zosiyanasiyana. Atha kudyedwa yaiwisi, paokha kapena mu saladi, kapena atha kugwiritsidwa ntchito kupanga sosi ndikukongoletsa maphunziro achiwiri. Azitona akhoza kukazinga ndi kuyika zinthu mkati. Olive pâté (phala wobiriwira kapena wakuda wa azitona) amaphatikizana mokoma ndi mkate, zofufumitsa ndi masamba osaphika.
chisamaliro
Azitona zosaphika zimakhala zowawa kwambiri, choncho nthawi zina zimawaviikidwa mumchere wambiri, zomwe zimawapangitsa kukhala chakudya chamchere kwambiri. Anthu omwe ali ndi kuthamanga kwa magazi ayenera kukonda azitona zamzitini.