Zaitun 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Kitse
• Carbs da zare
• Vitamin da ma'adanai
• Sauran mahadi
• Sarrafa zaitun
• Amfanin lafiya na zaitun
• Abubuwan antioxidant
• Inganta lafiyar zuciya
• Inganta lafiyar kashi
• Rigakafin cutar kansa
• Entialarin hasara
• Allergy
• Karfe mai nauyi
• Acrylamide
• Layin kasa

Zaitun ƙananan fruitsa fruitsan itace ne waɗanda ke girma akan itatuwan zaitun (Olea europaea).

Suna cikin ƙungiyar fruita fruitan itace da ake kira drupes, ko fruitsa fruitsan stonea stonean duwatsu, kuma suna da alaƙa da mangoro, cherries, peach, almon, da pistachios.

Zaitun yana da matukar yawa a cikin bitamin E da sauran antioxidants masu karfi. Nazarin ya nuna cewa suna da amfani ga zuciya kuma suna iya kariya daga cutar sanyin kashi da kuma cutar kansa.

Ana fitarda lafiyayyun ƙwayoyi a cikin zaitun don samar da mai, ɗayan maɓallin keɓaɓɓen ƙoshin lafiya na Rum.

Zaitun ana yawan jin daɗin salatin, sandwiches, da tapenades. Matsakaicin zaitun ya kai kimanin gram 3-5 ().

Wasu zaitun da basu balaga ba suna kore su kuma suyi baƙi idan sun girma. Sauran suna zama kore koda sun cika cikakke.

A yankin Bahar Rum, ana amfani da 90% na zaitun don yin man zaitun ().

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da zaitun.

Gaskiyar abinci mai gina jiki

Zaitun ya ƙunshi adadin kuzari 115-145 a cikin oza 3,5 (gram 100), ko kuma game da adadin kuzari 59 na zaitun 10.

Gaskiyar abinci mai gina jiki don oza 3.5 (gram 100) na cikakke, zaitun gwangwani sune ():

• Calories: 115
• Ruwa: 80%
• Furotin: 0.8 gram
• Carbs: 6.3 gram
• Sugar: 0 gram
• Fiber: 3.2 gram
• Kitse: Goma 10.7
  
  • Cikakken: 1.42 gram
  • Ba da cikakken bayani: Gram 7.89
  • Polyunsaturated: 0.91 gram

Kitse

Zaitun na dauke da mai mai 11-15%, wanda kashi 74% cikin dari shi ne oleic acid, wani nau’i ne wanda ke dauke da mai. Shine babban kayan man zaitun.

Oleic acid yana da alaƙa da fa'idodin kiwon lafiya da yawa, gami da rage kumburi da rage haɗarin cututtukan zuciya. Hakanan yana iya taimakawa wajen yaƙar cutar kansa (,,,).

Carbs da zare

Carbs sun ƙunshi 4-6% na zaitun, suna mai da su ƙananan fruita fruitan carb.

Mafi yawan waɗannan katako sune fiber. A zahiri, zaren ya haɗu da 52-86% na jimlar abun da ke cikin carb.

Abun da ke cikin narkewar narkewar narkewa yana da ƙasa sosai. Koyaya, itacen zaitun har yanzu shine asalin asalin fiber, tunda zaitun 10 suna bayar da kusan gram 1.5.

Zaitun fruita fruitan itace unusuala unusualan ban mamaki ne saboda yawan kitse mai yawa. Yawan kitse mai yawa shine oleic acid, wanda yana iya samun fa'idodin kiwon lafiya da yawa. Hakanan suna dauke da carbi 4-6%, yawancinsu suna da fiber.

Vitamin da ma'adanai

Zaitun kyakkyawan tushe ne na bitamin da kuma ma'adanai da yawa, wasu ana ƙara su yayin aiki.Wannan 'ya'yan itace masu amfani masu amfani sun hada da:

• Vitamin E. Abincin mai mai mai yawanci yawanci yana dauke da adadi mai yawa na wannan antioxidant mai ƙarfi.
• Ironarfe. Baitul zaitun shine tushen ƙarfe mai kyau, wanda yake da mahimmanci don jajayen jinin ku don ɗaukar oxygen ().
• Tagulla. Wannan mahimmin ma'adanin galibi bashi da ƙarancin abincin Yammacin Turai. Rashin jan karfe na iya ƙara haɗarin kamuwa da cututtukan zuciya (,).
• Alli. Mafi yawan ma'adinai a jikin ku, alli yana da mahimmanci ga kashi, tsoka, da jijiya ().
• Sodium. Yawancin zaitun suna ɗauke da babban sodium tun lokacin da aka shirya su cikin ruwan sha ko ruwan gishiri.

Zaitun shine kyakkyawan tushen bitamin E, iron, jan ƙarfe, da alli. Hakanan suna iya ƙunsar babban sodium idan aka saka su cikin ruwan gishiri.

Sauran mahadi

Zaitun suna da wadata a cikin mahaɗan tsire-tsire masu yawa, musamman antioxidants, gami da (12):

• Oleuropein. Wannan shine mafi yawan antioxidant a cikin sabo, baitaccen zaitun. Yana da nasaba da yawancin fa'idodin kiwon lafiya ().
• Hydroxytyrosol. A lokacin narkar da zaitun, oleuropein ya lalace zuwa hydroxytyrosol. Hakanan yana da ƙarfin antioxidant (, 15).
• Tyrosol. Mafi yawanci a cikin man zaitun, wannan maganin ba shi da ƙarfi kamar hydroxytyrosol. Koyaya, yana iya taimakawa hana cututtukan zuciya (,).
• Oleanolic acid. Wannan antioxidant na iya taimakawa hana lalacewar hanta, daidaita ƙwayoyin jini, da rage ƙonewa (, 19).
• Quercetin. Wannan sinadarin na gina jiki yana iya rage hawan jini da inganta lafiyar zuciya.

Zaitun suna da wadata musamman a cikin antioxidants, ciki har da oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, da quercetin.

Sarrafa zaitun

Mafi yawan nau'ikan yawan zaitun sune:

• Zaɓaɓɓen zaitun na Sifen, pickled
• Zaitun baƙar fata na Girka, ɗanye
• Zaitun na California, sun yi fari da iskar shaka, sannan kuma an dafa su

Saboda zaitun suna da daci sosai, yawanci ba sabo ake ci ba. Madadin haka, sun warke kuma sun yi kumburi. Wannan tsari yana cire mahaɗan masu ɗaci kamar oleuropein, waɗanda suka fi yawa cikin zaitun waɗanda ba su da daɗewa.

Ana samun matakan mafi ƙasƙanci na mahaɗan ɗaci cikin cikakke, baitul zaitun (, 20).

Koyaya, akwai wasu nau'ikan da basa buƙatar sarrafawa kuma ana iya cinye su lokacin cikakke.

Tsarin zaitun na iya ɗaukar ko'ina daga fewan kwanaki har zuwa monthsan watanni dangane da hanyar da aka yi amfani da ita. Hanyoyin sarrafawa galibi suna dogara ne da al'adun gida, waɗanda ke shafan ɗanɗanon ɗanɗano, launi, da kuma yanayin sa ().

Lactic acid shima yana da mahimmanci yayin ferment. Yana aiki azaman kayan adana yanayi wanda ke kare zaitun daga ƙwayoyin cuta masu cutarwa.

A halin yanzu, masana kimiyya suna nazarin ko zaitaccen zaren yana da tasirin kwayar cutar. Wannan na iya haifar da ingantaccen lafiyar narkewar abinci (, 22).

Sabbin zaitun suna da ɗaci sosai kuma yawanci ana buƙatar warkewa da narkar da abinci kafin cin abinci.

Amfanin lafiya na zaitun

Zaitun sune babban abincin Rum. Suna da alaƙa da fa'idodin kiwon lafiya da yawa, musamman don lafiyar zuciya da rigakafin cutar kansa.

Abubuwan antioxidant

Abubuwan da ke nuna antioxidants sun rage haɗarin cututtukanku na yau da kullun, kamar cututtukan zuciya da kansar.

Zaitun suna da wadata a cikin antioxidants, tare da fa'idodin kiwon lafiya tun daga yaƙar kumburi zuwa rage haɓakar microorganism ().

Studyaya daga cikin binciken ya nuna cewa cin sauran ƙwaya daga zaitun yana ƙaruwa sosai matakan jini, ɗayan mahimman ƙwayoyin antioxidants a jikin ku (,).

Inganta lafiyar zuciya

Hawan jini da hawan jini duka haɗari ne na cututtukan zuciya.

Oleic acid, babban asid acid a cikin zaitun, yana da alaƙa da inganta lafiyar zuciya. Yana iya daidaita matakan cholesterol da kare LDL (mara kyau) cholesterol daga hadawan abu (,).

Bugu da ƙari, wasu nazarin sun lura cewa zaituni da man zaitun na iya rage hawan jini (,).

Inganta lafiyar kashi

Osteoporosis yana nuna lalacewar ƙashi da ƙimar ƙashi. Zai iya haɓaka haɗarin karaya.

Matsakaicin osteoporosis sun yi ƙasa a cikin ƙasashen Bahar Rum fiye da sauran ƙasashen Turai, wanda ke haifar da zato cewa zaitun na iya kariya daga wannan yanayin (,).

Wasu daga cikin mahaɗan tsire-tsire da aka samo a cikin zaitun da man zaitun an nuna su don taimakawa hana ƙashin ƙashi a cikin nazarin dabba (,,,).

Yayinda karatun mutum bai samu ba, karatun dabbobi da kuma bayanan da ke alakanta abincin Bahar Rum zuwa raguwar karaya suna da alkawarin ().

Rigakafin cutar kansa

Ana yawan amfani da zaitun da man zaitun a yankin Bahar Rum, inda yawan cutar kansa da sauran cututtuka na yau da kullun suka fi ƙasa da sauran ƙasashen yamma ().

Don haka, akwai yiwuwar zaituni na iya taimakawa rage haɗarin cutar kansa.

Wannan na iya zama wani bangare saboda yawan abubuwan da ke dauke da sinadarin antioxidant da na oleic acid. Karatun-bututun gwaji ya nuna cewa wadannan mahaukatan suna rikita tsarin rayuwar kwayoyin cutar kansa a cikin mama, da hanji, da ciki (,,,,).

Koyaya, ana buƙatar karatun ɗan adam don tabbatar da waɗannan sakamakon. A wannan lokacin, ba a san ko cin zaitun ko man zaitun na da wani tasiri a kansar ba.

Zaitun yana da wadatar gaske a cikin antioxidants wanda zai iya taimakawa ga fa'idodi iri-iri, kamar ƙananan cholesterol da hawan jini. Hakanan suna iya rage haɗarin cutar kansa da asarar kashi, amma ƙarin bincike ya zama dole.

Entialarin hasara

Mafi yawan mutane suna jurewa da zaitun amma yana iya ɗaukar gishiri mai yawa saboda ruwa na marufi.

Allergy

Duk da yake rashin lafiyar bishiyar itacen zaitun na kowa ne, rashin lafiyan zaitun ba safai ba.

Bayan cin zaitun, daidaikun mutane na iya fuskantar rashin lafiyan a baki ko maƙogwaro ().

Karfe mai nauyi

Zaitun na iya ƙunsar nauyi karafa da ma'adanai kamar boron, sulfur, tin, da lithium.

Yin amfani da ƙananan ƙarfe masu nauyi na iya cutar da lafiyar ku kuma ƙara haɗarin cutar kansa. Koyaya, yawan waɗannan ƙarafan a cikin zaitun galibi ya ƙasa da iyakar doka. Saboda haka, ana ɗaukar wannan 'ya'yan itace mai aminci (,).

Acrylamide

Acrylamide yana da alaƙa da ƙarin haɗarin cutar kansa a wasu nazarin, kodayake sauran masana kimiyya suna tambaya game da haɗin (,).

Koyaya, hukumomi sun ba da shawarar iyakance yawan abincin ku na acrylamide gwargwadon iko (44).

Wasu nau'ikan zaitun - musamman cikakke, olan zaitun baƙi na California - na iya ƙunsar adadi mai yawa na acrylamide sakamakon aiki (,,).

Zaitun yawanci ana jurewa sosai, kuma rashin lafiyan yana da wuya. Koyaya, suna iya ƙunsar ƙananan ƙananan ƙarfe masu nauyi da yawan adadin gishiri. Wasu nau'ikan na iya ƙunsar acrylamide.

Layin kasa

Zaitun masu daɗin ci ne masu daɗin ci da abinci.

Ba su da yawa a cikin carbi amma suna da ƙoshin lafiya. Hakanan suna da alaƙa da fa'idodin kiwon lafiya da yawa, gami da inganta lafiyar zuciya.

Wannan fruita fruitan itace na dutse mai sauqi ne don sanya shi cikin aikinku kuma yana ba da babban ƙari ga lafiyayyen abinci, tushen abinci iri iri.