ʻO ka kuke ʻana me ka ʻaila ʻoliva i hoʻomaopopo pinepine ʻole ʻia a ʻaʻole i kamaʻilio nui ʻia, ʻoiai ua hoʻohana nui ʻia ka mea hoʻohui i nā salads a me nā pasta, a ua loaʻa ka kaulana i nā makahiki he ʻaila olakino. Inā ʻoe e ʻimi nei nā pōmaikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana , e heluhelu i ka ʻike pehea e hiki ai iā ʻoe ke hoʻokomo hou aku i kāu meaʻai i ke ala kūpono!
Kiʻi: 123RF He aha nā pōmaikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana?
He ʻāpana koʻikoʻi o kekahi o nā kia nui o a ʻAi Mediterranean , ʻo ia paha ka meaʻai olakino maikaʻi loa ma ka honua, mahalo ʻia kēia gula wai no ka mea ʻole. ʻOi aku ka olakino o ka ʻaila ʻoliva ma mua o nā aila ʻē aʻe no kona ʻai meaʻai , e hāʻawi ana i nā pono olakino.
Kiʻi: 123RF Hoʻemi i ka pilikia oxidative
ʻO ka ʻaila ʻoliva, ʻoi aku ka nui ʻaila ʻoliva puʻupaʻa , piha piha i nā antioxidants e like me beta-carotene, lutein, tocopherols, a me hydrophilic phenols, a aia ma luna o 200 mau mea me nā hana olaola! Ua ʻike ʻia nā Antioxidants e pale i ka pōʻino cellular mai nā radical manuahi, nā mea i hana ʻia e ke kino i nā kaʻina hana e like me ka metabolism.ʻO ke kūkulu ʻia ʻana o nā radical manuahi i loko o ke kino ke kumu o ke koʻikoʻi oxidative, hiki ke hoʻopōʻino i nā cell a ʻōlelo ʻia he kuleana i ka ulu ʻana o nā maʻi e like me ke kanesa. Hōʻike kekahi mau haʻawina e pili ana nā pono o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana a me ka ʻai ʻana hoʻemi ʻia ka pilikia o ka maʻi maʻi umauma a me ka pale ʻana i ka maʻi kanesa colorectal.
Hoʻonui i ka Ola Puʻuwai
Hōʻike nā haʻawina e hāʻawi nā polyphenols i ka ʻaila ʻoliva i ka pale mai ka atherosclerosis a me ka maʻi cardiovascular. ʻO ka ʻaila ʻolive kekahi e pale i ka hoʻokaʻawale ʻana o ke koko a me ka LDL (ʻino) cholesterol mai ka oxidation, hoʻohaʻahaʻa i ke koko, a hoʻomaikaʻi i ka ka uhi o nā aʻa koko .
Kiʻi: 123RF Kāohi i ka ʻā
ʻO ka maʻi ʻehaʻeha ke alakaʻi nui o nā maʻi e like me ka maʻi maʻi puʻuwai, type 2 diabetes, obesity, arthritis, cancer, a me nā mea hou aku. ʻO nā antioxidants i loko o ka ʻaila ʻoliva, ka nui o ka oleocanthal, hana like me nā lāʻau anti-inflammatory e hōʻemi ai i ka mumū.Ua hōʻike ʻia nā antioxidants ʻē aʻe e kāohi i kekahi mau protein a me nā genes e hoʻokau i ka mumū. Eia kekahi, oleic acid, he momona momona i loaa i ka aila oliva, hoemi i ka nui o ka inflammatory hoailona.
Hoʻomaikaʻi i ka lolo a me ke olakino noʻonoʻo
Wahi a nā haʻawina, ʻo ka ʻai ʻana i ka meaʻai i hoʻopaʻa ʻia me ka ʻaila ʻoliva puʻupaʻa he hopena pale i nā kīʻaha koko o ka lolo, pale a hoʻolohi paha i ka hoʻomaka ʻana o ka maʻi o Alzheimer.Hōʻike nā haʻawina e a ʻai waiwai i loko o nā momona momona e pili ana i ke kaumaha, me nā pilikia olakino ʻē aʻe. ʻO ka ʻaila ʻoliva kekahi o nā kumu maikaʻi loa o nā momona monounsaturated, ʻaʻole maikaʻi wale no ka puʻuwai akā no ke olakino holoʻokoʻa. He aha hou aʻe, e like me ke aʻo ʻana, hiki i nā meaʻai i loko o ka ʻaila ʻoliva puʻupaʻa ke kōkua i ka pale ʻana i ka ʻōnaehana nerve a maikaʻi i ka mālama ʻana i ke kaumaha a me ka hopohopo, kekahi o nā pono he nui o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana.
Kiʻi: 123RF Pōmaikaʻi no ke ola o ka ʻōpū a me ke ake
Ua ʻike ʻia nā Phenols i loko o ka aila ʻoliva e hoʻoikaika i ke olakino o ka ʻōpū a me ka pale ʻana o ka ʻōpū ma o ka hoʻololi ʻana i nā microbes i loko ʻāpana hoʻoheheʻe , e hōʻoia ana i ka pono no ka poʻe me ka ulcerative colitis, ka maʻi o Crohn a me nā ʻano maʻi ʻē aʻe.ʻO nā ʻakika momona monounsaturated i loko o ka aila ʻoliva puʻupaʻa e pale i nā loli e like me ka mumū a me ke kū ʻana o ka insulin i loko o ke ake, no laila e pale ai i ka pōʻino o ke ake.
Manaʻo kōkua: Nui nā pōmaikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana. Mai ka noʻonoʻo a hiki i ke olakino kino, kēia ʻaila olakino hiki ke hāʻawi i ka maikaʻi loa!
Kiʻi: 123RF Pehea e loaʻa ai ka pōmaikaʻi nui o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana?
He mea nui e hoomaopopo i na aila kuke a pau loaʻa kahi mahana i hoʻomaka ai lākou e puhi a wāwahi paha; ʻike ʻia kēia mahana he wahi uahi. Ke hoʻomehana ʻia ka ʻaila a hiki i kona wahi uahi, hoʻomaka ka hoʻohaʻahaʻa ʻana i nā meaʻai pono a hoʻomaka ka hana ʻana o nā mea hoʻohui i mea e pōʻino ai ke olakino. Mai ka ʻoi aku ka haʻahaʻa o ka ʻaila ʻoliva ma mua o ka ʻaila ʻaila , ʻōlelo pinepine ʻia e pale i ka palai i loko.ʻO ka nūhou maikaʻi, ʻo ka ʻaila ʻoliva, ke hoʻohana ʻia no ka kuke ʻana, e paʻa i kona maikaʻi a pau! He mea hoihoi ia e hoʻomaopopo i ka helu ʻia ʻana o ka ʻaila ʻoliva e like me ke kaʻina o ka unuhi ʻana, a ʻo ke koho ʻana i kahi mea hiki ke kū i ka mahana āu e kuke ai, e ʻoi aku ka maikaʻi. pono no ke ola kino .
Kiʻi: 123RF He ʻokoʻa nā ʻono a me nā wahi uahi like ʻole nā māka a pau o ka ʻaila ʻoliva. Pili i ka hoʻohana ʻana i ka ʻaila ʻoliva puʻupaʻa a me ka puʻupaʻa ʻaila ʻoliva e like me ke kāʻei saladi , nā mea hoʻopili, i nā sandwiches, a no nā sauté māmā . No ka loaʻa ʻana o nā pōmaikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana, e hoʻohana i ka ʻaila ʻoliva i hoʻomaʻemaʻe ʻia a i ʻole ka aila ʻoliva pomace no ka palai a me ka kuke ʻana i nā wela kiʻekiʻe.
Manaʻo kōkua: Loaʻa nā pono olakino a pau o ʻaila ʻoliva ma ke koho ʻana i ka pono ʻano like ʻole e like me ke kīʻaha a me ke ʻano kuke.
Kiʻi: 123RF Nā nīnau nīnau ma ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana
N. Pehea e koho ai i ka aila e loaa ai na pomaikai o ka hoohana ana i ka aila oliva no ka kuke?
TO. Inā ʻoe e ʻimi nei i ka ʻaila ʻoliva no ka sauté a i ʻole ka palai, e hoʻomanaʻo e heluhelu i nā lepili ma mua o ke kūʻai ʻana. Eia nā ʻano ʻaila ʻoliva:- Aila ʻOliva Puʻupaʻa
ʻO ke ʻano ʻaila ʻoliva maikaʻi loa a hoʻohana pinepine ʻia ma waena o nā mea a pau, ʻo ka ʻaila ʻoliva puʻupaʻa ke kiʻi ʻia ma ke kaomi anu e pale ai i nā meaʻai, nā ʻono, a me ka ʻala mai ka hoʻopilikia ʻia e ka wela kiʻekiʻe. ʻAila i unuhi i kēia He haʻahaʻa ka acidity o ke ala maʻiʻo i hoʻohālikelike ʻia me kona mau hoa. Hiki ke hoʻopau ʻia ka ʻaila ʻoliva puʻupaʻa e like me ke ʻano, ma ka liʻiliʻi.- Aila ʻOliva Wahine
Lawe pū ʻia kēia ʻano ʻaila ma o ke kaomi anu e hāʻawi i kahi ʻala maoli a me ka ʻono i ka huahana hope. Ke hoʻohālikelike ʻia me ka ʻaila ʻoliva puʻupaʻa, ʻoi aku ka maʻalahi o ka ʻaila ʻoliva puʻupaʻa a ʻoi aku ka maikaʻi no ka kuke ʻana i ka wela haʻahaʻa.
Kiʻi: 123RF - Aila ʻOliva Hoʻomaʻemaʻe
Wehe ʻia mai nā ʻoliva ʻoliva, ʻo ka ʻaila ʻoliva i hoʻomaʻemaʻe ʻia ka mea liʻiliʻi loa o ka ʻaila ʻoliva puʻupaʻa, a no laila, haʻahaʻa ka maikaʻi ma mua o nā ʻano i ʻōlelo ʻia. Eia naʻe, kēia maikaʻi ka ʻaila ʻoliva no ka kuke ʻana i ka wela wela.- Aila ʻOliva Maʻemaʻe
ʻO kēia ʻano ʻaila ʻoliva kahi hui o ka ʻaila ʻoliva i hoʻomaʻemaʻe ʻia a me ka ʻaila ʻoliva puʻupaʻa a i ʻole ka ʻaila ʻoliva puʻupaʻa. Hoʻohui ʻia ka ʻaila ʻoliva i hoʻomaʻemaʻe ʻia me nā aila ʻoi aku ka maikaʻi e hoʻomaikaʻi i ka maikaʻi o ka huahana hope, e hoʻonui ana i nā mea momona a me ka ʻono.- Aila ʻOlive Pomace
ʻO kēia ka maikaʻi haʻahaʻa o ka ʻaila ʻoliva a lawe ʻia mai ke koena o nā ʻoliva i kaomi ʻia. Eia hou, hoʻohui ʻia ka ʻaila ʻoliva puʻupaʻa e hoʻomaikaʻi i ka maikaʻi. ʻOiai ʻaila ʻoliva pomace ʻo ia ka mea kūʻai liʻiliʻi loa o nā ʻano ʻaila ʻoliva a pau, ʻoi aku ka maikaʻi no ka kuke ʻana i nā wela kiʻekiʻe.N. Pehea e mālama ai i ka ʻaila ʻoliva e loaʻa ai nā pōmaikaʻi o ka hoʻohana ʻana i ka ʻaila ʻoliva no ka kuke ʻana?
TO. He mea nui ka mālama pono ʻana i ka ʻaila ʻoliva no ka mea ʻaʻole like me ka waina, ʻaʻole ia e ʻoi aku ka maikaʻi me ka makahiki. No kēia ʻaila olakino, ʻoi aku ka maikaʻi o ka ʻaila hou loa ma ke ʻano o ka ʻono a me ka meaʻai. E noʻonoʻo i kēia mau ʻōlelo aʻoaʻo:
Kiʻi: 123RF - E hoʻohana i ka aila ʻoliva i loko o ʻekolu a ʻeono mahina o ke kūʻai ʻana ma mua o ka mālama ʻana i ka aila pipiʻi no nā hanana kūikawā. Pono ʻoe e ʻai koke i ka wā e wehe ai ʻoe i ka ʻōmole a i ʻole ke tin.
- E nānā i ka lā pau ma mua o ke kūʻai ʻana, akā e nānā pū i ka lā ohi.
- E mālama i ka ʻaila ʻoliva ma kahi anuanu. E hana ana ka wela o ka lumi maʻamau, a ʻaʻohe pono e hoʻomoʻa i ka ʻaila ʻoliva inā e hoʻomanaʻo wale ʻoe e mālama iā ia mai nā kumu wela e like me ka umu a i ʻole ka umu. E hoʻomaopopo he hiki ke hoʻololi i ka ʻaila ʻoliva i loko o ka friji a paʻa paha, akā ʻaʻole ia e hoʻopilikia i kona waiwai meaʻai.
- E mālama i ka ʻaila ʻoliva mai ka lā pololei. ʻO kahi maikaʻi loa e mālama ai aia ma kahi pōʻeleʻele e like me ke kīʻaha.
- E kaupalena i ka ʻike ʻana i ka ea e loaʻa ai nā mea āpau nā pōmaikaʻi o ka hoʻohana ʻana i ka aila ʻoliva no ka kuke ʻana. E pani mau i ka aila ʻoliva; makemake paha ʻoe e noʻonoʻo e hoʻololi i ka ʻaila i loko o kahi pahu liʻiliʻi i ka wā i hoʻohana ai ʻoe i ka hapalua i mea e hōʻemi ai i ka ʻike.
Kiʻi: 123RF
