ʻO nā pono olakino o nā ʻoliva ka mea maʻamau i ko lākou mau momona olakino, akā i ka wā hou, ʻoi aku ka maikaʻi o nā ʻoliva, e pale ana i ka ulu ʻana o nā maʻi maʻi he nui.
Description
ʻO nā ʻoliva ka hua o ka lāʻau ʻoliva maoli i ke Kaiwaenahonua a ua mahi ʻia i kēia manawa ma nā wahi ʻē aʻe o ka honua. ʻO ka hua ʻoliva he drupe ʻōmaʻomaʻo i ka wā ʻōpiopio a ʻeleʻele a poni i ka wā i oʻo loa ai. ʻEkolu mau ʻāpana: he ʻili lahilahi a maʻemaʻe, ʻiʻo ʻiʻo o nā ʻano like ʻole (mai ka palupalu a paʻakikī) a me ka pōhaku. ʻO ka pulp o ka hua he waiwai i nā lipids, ka piʻi ʻana o ka mea i hoʻonui ʻia me ka oʻo ʻana.
Nui nā ʻano ʻoliva i hoʻohana ʻia no ka hana ʻana i ka aila ʻoliva, akā ma ʻaneʻi e nānā mākou i nā ʻano mea hiki ke ʻai maka, ʻōmaʻomaʻo, a pala.
Hiki ke hoʻokaʻawale ʻia nā ʻoliva ma kēia ʻano:
1) nā ʻoliva ʻōmaʻomaʻo, i ʻohi ʻia ma mua o ka oʻo ʻana, he ʻiʻo paʻa a me ka waihoʻoluʻu ʻōmaʻomaʻo;
2) ʻO nā ʻoliva ʻeleʻele, i ʻohi ʻia i ka wā e oʻo loa ai, ʻoi aku ka palupalu o ka ʻiʻo ma mua o nā ʻoliva ʻōmaʻomaʻo a ʻeleʻele a poni paha ke kala.
Waiwai waiwai
Nui nā ʻoliva i nā momona, ʻoi aku ka omega-9 monounsaturated fatty acids. ʻO nā ʻoliva he kumu maikaʻi loa ia o nā minerala (potassium, calcium, phosphorus, zinc, iron), vitamina (beta-carotene, vitamina E, D a me K), polyphenol antioxidants, flavonoids a me ka fiber. ʻO nā ʻoliva i loko o ka brine ka nui o ka sodium.
Pōmaikaʻi no ke olakino
Mahalo i ko lākou ʻano kiʻekiʻe o nā momona monounsaturated a me nā antioxidants, ʻo ka ʻoliva he mea maikaʻi loa no ke olakino, ʻoi aku hoʻi no ke olakino naʻau.
Cholesterol. ʻO nā momona monounsaturated a me nā polyphenols i loaʻa i loko o nā ʻoliva e pale i ka oxidation o ka cholesterol a no laila he mea pale a pale ʻole i ka atherosclerosis a me nā maʻi cardiovascular pili e like me ka hahau ʻana a i ʻole ka puʻuwai puʻuwai.
ʻO nā mea antioxidant a me nā mea anti-cancer. ʻO nā polyphenols, ka huaʻa E a me ka beta-carotene nā mea antioxidant nui loa i loaʻa i nā ʻoliva.
He mea koʻikoʻi ka hana antioxidant o nā polyphenols: ma ke kaua ʻana i nā radical manuahi, kōkua lākou i ka pale ʻana i ka maʻi kanesa, ka ʻelemakule mua, ka maʻi puʻuwai, a me nā ʻano maʻi degenerative a me nā maʻi maʻi.
Ola kino iwi. He waiwai nā ʻoliva i ka vitamina D, ka calcium a me ka phosphorus, kahi mea koʻikoʻi i ka ulu ʻana o ka iwi, hoʻoponopono a pale i nā rickets i nā keiki a me ka osteoporosis i nā pākeke.
Ola puʻuwai. Ma waho aʻe o kā lākou hopena anti-cholesterol, he hopena maikaʻi nā polyphenols i ka ʻōnaehana cardiovascular, pale i nā clots koko a hoʻomaikaʻi i ka hana naʻau.
Hoʻomaʻemaʻe hopena. Hoʻomaikaʻi ka ʻoliva i ka hana o ke ake a me nā ʻōpū, ma muli o ko lākou kiʻekiʻe o ka fiber e kōkua ai i ka hoʻomaʻemaʻe ʻana i ke kolonā, a pale pū i ka constipation. Ke alakaʻi nei kēia mau hopena i ka detoxification o ke kino holoʻokoʻa.
waiwai hoʻihoʻi. Ma muli o ka nui o ko lākou ʻike mineral, ʻo ka ʻoliva kahi koho kūlohelohe maikaʻi loa i nā mea hoʻohui multi-mineral i hoʻohana ʻia e hāʻawi i ke kino i ka ikehu a me nā meaʻai.
Ola kino ili. Ua ʻike ʻia nā antioxidants he hopena maikaʻi i ke olakino ʻili, no ka mea e kōkua lākou i ka pale ʻana i nā hopena ʻino o nā radical manuahi ma nā ʻili ʻili. Loaʻa i nā ʻoliva ka nui o ka beta-carotene, kahi mea mua i ka huaʻa A, a me ka huaora E, kahi mea nui i ka hoʻoulu ʻana i ka ʻili hou a hāʻawi i ka pale. No laila, kōkua ka ʻoliva i ka ʻili olakino, ʻoluʻolu a ʻōpio.
Makana. ʻO nā huaora i loko o nā ʻoliva he mea koʻikoʻi loa ia no ka ʻike maʻamau, ʻoi aku hoʻi i ka mālamalama haʻahaʻa, a me ke olakino maka.
Kōkua
Hiki ke hoʻohana ʻia nā ʻoliva e hoʻomākaukau i nā kīʻaha like ʻole. Hiki iā lākou ke ʻai maka, iā lākou iho a i ʻole i nā salakeke, a i ʻole hiki ke hoʻohana ʻia e hana ʻai a hoʻonani i nā papa ʻelua. Hiki ke ʻai ʻia nā ʻoliva a hoʻopiha ʻia. Olive pâté ('ōmaʻomaʻo a ʻeleʻele ʻoliva pāpaʻi) ʻoluʻolu me ka berena, nā pahū a me nā mea kanu maka.
noonoo
He ʻawaʻawa loa nā ʻoliva maka, no laila e hoʻoinu ʻia lākou i kekahi manawa i loko o kahi wai paʻakai paʻakai, e lilo lākou i meaʻai paʻakai loa. Pono ka poʻe me ke koko kiʻekiʻe e makemake i nā ʻoliva canned.