ʻO kaʻailaʻo Olive kahi mea nui o kaʻai Mediterranean , a ua pili i ka maʻi ola a me ka lōʻihi. ʻO kaʻoiaʻiʻo, uaʻaeʻia ka US Food and Drug Administration e hiki i kaʻailaʻaila ke lilo i mea ola maikaʻi. Ke kūʻaiʻoe i kaʻaila o kaʻailaʻaila, e nānāʻoe i ka'ōlelo ma hope nei ma ka lepili:
Loaʻa nā hōʻikeʻikeʻepekema i hoʻopaʻaʻia ma ka'ōleloʻana eʻai ana iʻelua punetēpē (23 grams) o kaʻailaʻaila i kēlā lā i kēia lā e hoʻemi i ka hopena o ka maʻi maʻi maʻi naʻaupō ma muli o ka momona momona o kaʻailaʻaila. No ka hoʻokōʻana i kēia pono kūpono,ʻo kaʻaila ka mea e hoʻololi i ka nui o ka momona momona aʻaʻole hoʻonui i ka helu helu o nā calorie āu eʻai ai i ka lā hoʻokahi.
ʻO ke anuanu o ke kalapona ke hāʻawi i ke koko i ka puʻuwai o kou puʻuwai. ʻO nā momona momona i kaʻailaʻaila ka mea e kōkua ai i ka mālamaʻana i nā mea maʻalahi i hiki i kou puʻuwai ke lawa i ka oxygen a me nā meaʻai e hoʻomau i ka pīpī.
Akā, he mea nui eʻike i ka nui o nā hoʻonaʻauao e nānā ana i ka hopena o kaʻailaʻaila, ua hanaʻia e nānā i ka meaʻai Mediterranean, i mea e maʻalahi ai ke maopopo i ka nui o nā waiwai olakino i pili pono i kaʻailaʻaila. Hiki ke loaʻa mai kekahi uku maikaʻi o ka olakino mai ka'ōpū a pau, nā hua, nā hua kanu, nā huaʻai, nā huaʻai a me nā iʻa.
Eia naʻe, ua hoʻoholo kekahi o nā huahana i paʻiʻia i ka makahiki 2011 ma Nutrition, Metabolism and Cardiovascular Diseases , i kaomiʻana i ka cholesterol i kaʻaila olive, no ka mea he nui nā momona ma waho o nā momona momona. ʻO kaʻaila hinu he waiwai nui i nā polyphenols e hana nei he mau antioxidants e pale ai i nā pūnaewele i loko o kou kino, aʻo kekahi i loaʻa nā hopena maikaʻi'ē aʻe - hiki paha i ke kuʻiʻana i ke cholesterol kekahi o lākou.
He hiki nō paha i kēlā mau polyphenols ke kōkua i ke kāohiʻana i kekahi mau maʻi kanesa - kekahi loiloi i paʻiʻia i ka makahiki 2011 i Lipids a me ke olakino a me ka maʻi iʻike i nā kānaka i pau i ka nui o kaʻailaʻaila i loaʻa ka nui o ka maʻi kanesa. Eia naʻe,ʻo ia kaʻikeʻike hoʻomalu, a hiki i nā kumu'ē aʻe he nui nā kumu i hiki ai i nā kānaka nāna iʻai i kaʻailaʻaila hou ka loaʻaʻana o ka maʻi kanesa.
Loaʻa i kaʻailaʻaila hou ma loko o kāu pāʻani
- E hoʻohui i kaʻailaʻaila ma kāu salala punahele.
- ʻO kahi'āpana'āpana 100-hapa o ka palaoaʻai i loko o ka waihonaʻailaʻaila i kāwiliʻia me ka pepa a me ka oregano.
- E kāpīpī i nā mea kanu uliuli me kaʻailaʻaila ma kahi o ka margarine a iʻole ka pata.
- E hana pesto ae lawelawe me kāu pasta punahele.
- E hoʻomākaukau i kāuʻona waina cranberry no nā salama.
- E hoʻoulu i ka meaʻala i kaʻailaʻaila ma ka hana 'ana i kaʻaila me nā pua o rosemary a me nā lāʻau maloʻo'ē aʻe.
E mālama i kaʻailaʻaila ma kahi pouli, kahi mālie i loko o kahi pahu i uhiʻia. Hiki iāʻoe ke mālama i kaʻailaʻaila ma loko o ka friji; akā, e lilo ana iʻeleʻele aʻeleʻele. He maikaʻi -ʻo kaʻailaʻaila e hoʻi i ka wā maʻamau i ka wā e kū ana i ke ana wela.
E hoʻomanaʻo i ka wā e waiwai nui ai kaʻailaʻaila ma nā momona momona, aia ka kiʻekiʻe i nā calories. E nānā i kāu nui o ka lawelaweʻana - hoʻokahi wale nōʻelua punetēpuni kahi lawelawe, aʻo ia wale nō ka mea e pono ai i kēlā lā i kēia lā.
Nā kumuhana
Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ, Kiesewetter H, Kalikimaka A, de la Torre R, Mursu J, Baumler H, Nascetti S, Hōkūne JT, Fito M, Virtanen J, Marrugat J, EUROLIVE Study Group . "Ka hopena o nā polyphenols i kaʻailaʻoliva ma ka maʻi o ka maʻi maʻi naʻau: kahi ho'āʻo hoʻokolohua." Ann Intern Med. 2006 Sep 5, 145 (5): 333-41. http://annals.org/article.aspx?articleid=727945.
Nānāʻo Damceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Kūkākūkā hou i nā meaʻai i hoʻolakoʻia me kaʻailaʻoliva wahine, ka walnuts a me nā'alemona. . " Nutr Kekahuna Cardiovasc Dis. 2011 Jun; 21 Suppl 1: S14-20. doi: 10.1016 / j.numecd.2010.12.006. http://www.nmcd-journal.com/article/S0939-4753(10)00297-8/abstract.
Psaltopoulou T1, Kosti RI, Haidopoulos D, Dimopoulos M, Panagiotakos DB. "He pili likeʻole kaʻaila o kaʻaila i ka hanuʻana i ka maʻi kanesa: he hōʻike'ōnaehana a me kahi hōʻuluʻuluʻana o 13,800 mau maʻi a me nā 23,340 mau mana ma 19 mau kula." 'Ōlelo Ola Disability Lip. 2011 Jul 30; 10: 127. ia: 10.1186 / 1476-511X-10-127. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3199852/.