Kalamata Olives: Linnete tsa Phepo e Ntle le Melemo

Litaba

• Tšimoloho le tšebeliso
• Boemo ba phepo e nepahetseng
• Melemo e ka bang teng
• E tletse li-antioxidants
• E kanna ea khothaletsa bophelo bo botle ba pelo
• E ka fana ka thepa e loantšang mofets'e
• E ka sireletsa lisele tsa methapo tšenyo
• Melemo e meng e ka bang teng
• Polokeho le mehato ea ho itšireletsa
• U ka li kenya joang lijong tsa hau
• Ntlha ea bohlokoa

Mehloaare ea Kalamata ke mofuta oa mohloaare o rehelletsoeng ka toropo ea Kalamata, Greece, moo e neng e lengoa pele.

Joaloka mehloaare e mengata, li na le li-antioxidants le mafura a phetseng hantle 'me li hokahantsoe le melemo e mengata ea bophelo bo botle, ho kenyeletsoa le ts'ireletso khahlanong le lefu la pelo.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka kalamata mehloaare.

Tšimoloho le tšebeliso

Mehloaare ea Kalamata e pherese e lefifi, ke litholoana tse oval tse tsoang sebakeng sa Messinia naheng ea Greece ().

Li thathamisitsoe joaloka li-drup, kaha li na le sekoti se bohareng le makhasi a linama. Ho sa tsotelehe 'mala oa tsona o pherese le boholo bo boholo, hangata li khetholloa e le mehloaare ea litafole tse ntšo.

Le ha li ka sebelisoa bakeng sa tlhahiso ea oli, hangata li jeoa e le mehloaare ea tafoleng. Joalo ka mehloaare e mengata, ka tlhaho lia baba, ke ka hona hangata li folisoang kapa li sebetsoang pele li jeoa.

Tloaelo ea ho folisa ka mokhoa oa Segerike e beha mehloaare ka kotloloho ka metsing kapa metsing a letsoai, moo e belisitsoeng ka tomoso ho tlosa metsoako ea eona e babang hanyane kapa ka botlalo, ka hona e ntlafatsa tatso ().

Mehloaare ea Kalamata e pherese e lefifi 'me e tsoa Greece. Ba phekoloa ka brine ho tlosa metsoako ea bona e babang le ho ntlafatsa tatso.

Boemo ba phepo e nepahetseng

Ho fapana le litholoana tse ngata, mehloaare ea kalamata e na le mafura a mangata ebile e na le li-carbs tse tlase.

Ho fana ka li-olives tse 5 tsa kalamata (ligrama tse 38) ho fana ka ():

• Lik'halori: 88
• Li-carb: 5 dikgerama
• Faeba: 3 dikgerama
• Liprotheine: 5 dikgerama
• Mafura: 6 dikgerama
• Sodium: 53% ea Boleng ba Letsatsi le Letsatsi (DV)

Ha li bapisoa le litholoana tse ling, li na le mafura a mangata. Hoo e ka bang 75% ea mafura ke monounsaturated fatty acids (MUFAs) e phetseng hantle pelong, e leng oleic acid - e sebelisoang ka ho fetisisa MUFA, e ka thusang ho thibela lefu la pelo le ts'ehetso ea kalafo ea mofets'e (,,).

Ntle le moo, mehloaare ea kalamata ke mohloli o motle oa liminerale tse kang tšepe, calcium le koporo, tse ka fokotsang kotsi ea phokolo ea mali, ea matlafatsa masapo a hau, le ho ntlafatsa ts'ebetso ea pelo, ka ho latellana (,,,).

Li fana ka livithamini A tse qhibilihang mafura A le E. Vithamine A e bohlokoa bakeng sa ho boloka pono e phetseng hantle, ha vithamine E e le antioxidant e matla e ka ntlafatsang bophelo ba pelo (,,).

Ho bohlokoa hape ho hopola hore mehloaare e seng e loketse ho jeoa e na le sodium e ngata, haholo-holo e bakoang ke ts'ebetso ea ho hlatsoa.

Mehloaare ea Kalamata e na le oleic acid e ngata, mofuta oa MUFA o hokahantsoeng le ntlafatso ea bophelo bo botle ba pelo le thepa e loantšang mofets'e. Hape ke mohloli o motle oa tšepe, calcium, koporo, le livithamini A le E.

Melemo e ka bang teng

Mehloaare ea Kalamata e 'nile ea amahanngoa le melemo e fapaneng ea bophelo bo botle ka lebaka la lihlahisoa tsa eona tse phahameng tsa limela tse nang le thuso.

E tletse li-antioxidants

Mehloaare ea Kalamata e na le li-antioxidants tse ngata, e leng limolek'hule tse loantšang li-radicals mahala 'meleng oa hau le ho fokotsa menyetla ea mafu a itseng a sa foleng. Har'a tsona, sehlopha sa metsoako ea limela se bitsoang polyphenols se hlahella ().

Mefuta e 'meli e meholo ea li-polyphenol tse fumanoang mehloaare ke oleuropein le hydroxytyrosol (,).

Oleuropein e ikarabella bakeng sa hoo e ka bang 80% ea li-phenol tse felletseng ka mehloaare e tala - ona ke motsoako o ikarabellang bakeng sa tatso ea 'ona e babang. Nakong ea ts'ebetso, boholo ba oleuropein bo nyenyefalitsoe ho ba hydroxytyrosol le tyrosol ().

Ka bobeli oleuropein le hydroxytyrosol li na le thepa e matla ea antioxidant le e khahlanong le ho ruruha e sirelletsang khahlano le lefu la pelo mme e ka thibela tšenyo e bakiloeng ke mofets'e e bakoang ke mofets'e (,,).

E kanna ea khothaletsa bophelo bo botle ba pelo

Mehloaare ea Kalamata e ruile li-MUFA - e leng oleic acid - e hokahantsoeng le kotsi e tlase ea lefu la pelo ().

Lipatlisiso li bontša hore asiti ea oleic e ka fokotsa ho ruruha ho amanang le botenya. E ka boela ea fokotsa atherosclerosis, kapa leqhubu la methapo methapong ea hau, boemo bo ka lebisang khatello e phahameng ea mali le kotsi e eketsehileng ea ho otloa ke seterouku (,,).

Ho feta moo, asiti ea oleic e na le sekhahla se potlakileng sa oxidation, ho bolelang hore ha ho bonolo hore e bolokoe e le mafura ebile e ka chesoa bakeng sa matla 'meleng oa hau ().

Sena se boletse, lipatlisiso li fana ka maikutlo a hore li-antioxidant li-antioxidant li ka ba le tšusumetso e matla le ho feta li-MUFA mabapi le bophelo bo botle ba pelo ().

Mohlala, lithuto li bonts'a hore oleuropein le hydroxytyrosol li fana ka li-cholesterol- le khatello ea khatello ea mali e theolelang (,,).

Li boetse li thibela LDL (bad) cholesterol oxidation, ts'ebetso e amanang le plaque buildup (,,,,).

E ka fana ka thepa e loantšang mofets'e

Li-acid tsa Oleic le li-antioxidants mehlolong ea kalamata le tsona li ka itšireletsa khahlanong le mefuta e meng ea mofets'e.

Liphuputso tsa li-test-tube li fana ka maikutlo a hore asiti ea oleic e ka fokotsa polelo ea mofuta oa motho oa kholo ea epidermal factor factor 2 (HER2), e ka fetolang sele e phetseng hantle hore e be lisele tsa hlahala. Kahoo, e ka bapala karolo ea ho laola tsoelo-pele ea mofets'e (,).

Ka mokhoa o ts'oanang, oleuropein le hydroxytyrosol li bonts'itse mesebetsi e thibelang kholo le ho ata ha lisele tsa mofetše, hape e ts'ehetsa lefu la bona (,,).

Liphuputso tsa liphoofolo li fana ka maikutlo a hore li-antioxidants tsena ka bobeli li ka ba le phello ea thibelo ho mofets'e oa letlalo, letsoele, kolone le matšoafo, har'a mefuta e meng ea mofets'e (,,).

Ho feta moo, phuputso e 'ngoe ea li-test-tube e bontšitse hore oleuropein e ka theola phello e chefo eo meriana ea anticancer doxorubicin e nang le eona liseleng tse phetseng hantle-ntle le ho e etsa hore e lahleheloe ke matla a eona a ho loantša mofets'e ().

E ka sireletsa lisele tsa methapo tšenyo

Maloetse a mangata a tšoaetsanoang ke methapo ea pelo a bakang lisele tsa boko ho senyeha, joalo ka lefu la Parkinson le la Alzheimer, a bakoa ke litlamorao tse mpe tsa li-radicals tsa mahala ().

Kaha li-antioxidants li loantša li-radicals tsa mahala ho fokotsa litlamorao tsa tsona tse kotsi, mehloaare ea kalamata e nang le antioxidant e ka thusa ho itšireletsa khahlanong le maemo ana.

Liphuputso tsa li-test-tube le tsa liphoofolo li fumane polyphenol oleuropein e le neuroprotector ea bohlokoa, kaha e ka sireletsa khahlanong le tahlehelo ea lisele tsa boko e amanang le lefu la Parkinson le theolelo e tlase ea letlapa la amylose le amanang le lefu la Alzheimer's (,,,).

Melemo e meng e ka bang teng

Ka lebaka la lihlahisoa tsa eona tsa antioxidant, mehloaare ea kalamata e ka fana ka melemo e meng ea bophelo bo botle, joalo ka:

• Likokoana-hloko le lithibela-mafu. Oleuropein e na le thepa e loantšang likokoana-hloko le e loantšang likokoana-hloko 'me e ka loantša libaktheria tse itseng le likokoana-hloko, ho akarelletsa le herpes le rotavirus (,).
• Bophelo bo ntlafetseng ba letlalo. Oleuropein e ka sireletsa khahlanong le tšenyo ea letlalo mahlaseling a ultraviolet B (UVB) (,).

Le ha lipatlisiso tsena li khothatsa, e shebile lithuto tsa li-test-tube tse hlahlobang likarolo tsa motho ka mong.

Hajoale, ha ho liphuputso tse hlahlobileng ka kotloloho litlamorao tsa ho ja mehloaare ea kalamata ho bophelo bo botle ba pelo, mofetše le mafu a methapo ea pelo. Kahoo, lipatlisiso tse ling lia hlokahala ho netefatsa litlamorao tsena.

Asiti ea oleic le li-antioxidants tse mehloareng ea kalamata, joalo ka oleuropein le hydroxytyrosol, e kanna ea ba le thepa ea ho loants'a mofets'e mme ea thusa pelo le kelello ea hau.

Polokeho le mehato ea ho itšireletsa

Mehloaare ea Kalamata e etsa ts'ebetso ea ho folisa ho ntlafatsa tatso ea eona.

Sena se kenyelletsa ho li kenya ka metsing kapa ka metsing a letsoai, e leng ho eketsang sodium. Ho ja lijo tse nang le sodium e ngata ke sesosa sa kotsi ea khatello e phahameng ea mali (,).

Kahoo, o lokela ho lekanyetsa tlhahiso ea hau kapa o khethe mekhoa e meng e letsoai le tlase.

Ntle le moo, ho na le mehloaare ea kalamata e felletseng ebile e koahetsoe. Le ha ho se na phapang ea phepo e nepahetseng lipakeng tsa bona, likoti mehloaare e felletseng ke kotsi e bipetsang bana. Kahoo, etsa bonnete ba hore u li sebeletsa feela ka mefuta e kentsoeng kapa e sehiloeng.

Ka lebaka la ho hlatsoa, ​​ho ja mehloaare ea kalamata ho ka eketsa tlhahiso ea hau ea sodium. Hape, hopola hore mefuta e fapa-fapaneng ke kotsi e bipetsang bana.

U ka li kenya joang lijong tsa hau

Mehloaare ea Kalamata e na le tatso e matla, e tangy e ka ntlafatsang lipepe tsa hau tse ngata tseo u li ratang.

Malebela ke ana mabapi le hore na o ka li eketsa joang lijong tsa hau:

• Li kopanye le litamati tse halikiloeng, likomkomere le feta chisi bakeng sa salate ea mofuta oa Mediterranean.
• Li kenye joaloka topping ea pizza, salate kapa bijoux.
• Tlosa likoting tsa bona pele u sebelisa sesebelisoa sa lijo ho li kopanya le capers, oli ea mohloaare, asene e khubelu ea veine, konofolo le lero la lemone bakeng sa tapenade e iketselitsoeng kapa e hasantsoeng.
• Natefeloa ke matsoho a fokolang e le karolo ea seneke se bohobe kapa bohetsi.
• Li phehe 'me u tsoakane le oli ea mohloaare, asene ea apole, lero la lemone le konofolo e sithabetseng bakeng sa ho apara salate ea kalamata.
• Sela kapa u li tšese 'me u kenye hlama ea bohobe bakeng sa bohobe ba mohloaare o iketselitsoeng.

U ka fumana mehloaare ea kalamata e felletseng kapa e kentsoeng mabenkeleng, ka hona, hopola likoti ha u ja kapa u pheha ka mehloaare e felletseng.

Tatso e matla ea mehloaare ea Kalamata e li etsa tlatsetso e ntle lijong tse ngata, tse kang lisalate, pasta, pizza le liaparo.

Ntlha ea bohlokoa

Ho tloha Greece, mehloaare ea kalamata ke mofuta oa mohloaare o pherese o lefifi ka kakaretso o moholo ho mehloaare e metšo e tloahelehileng.

Li tletse limatlafatsi tse molemo le metsoako ea limela e fanang ka litlamorao tsa ts'ireletso khahlano le mafu a itseng a pelo le kelello.

Leha ho le joalo, kaha boholo ba lipatlisiso tse fumanehang li entsoe ka methapo ea liteko le ho lekola likarolo tsa tsona ka bo tsona, ho hlokahala lipatlisiso tse ling ho utloisisa hamolemo melemo ea ho ja mehloaare ea kalamata.

U ka eketsa mehloaare ea kalamata leruong la diresepe - e-ba hlokolosi ka likoting haeba u khetha tse felletseng.