Maolivi ndi maolivi ndi zosankha zabwino pa zakudya zilizonse
Maolivi, makamaka ndi zipatso koma nthawi zambiri amakhala ndi masamba. Ndizoonjezera zokoma pa zakudya zilizonse komanso ndi zabwino kwa inu. Maolivi ali ndi makapu pang'ono, ndipo chiwerengero cha chakudya sichimasiyana ndi mitundu ya mitundu kapena mitundu ya maolivi wobiriwira.
Popeza azitona pamtengowo ndizowawa kwambiri kuti asadye, ayenera kuchiritsidwa mwanjira inayake kuti azisangalatsa.
Ndi zina zosiyana, azitona zimasintha kuchokera kubiriwira kupita ku zakuda pamene zimakhwima, ngakhale kuti azitona zakuda zakuda zimakololedwa akakhala wobiriwira, kenaka amachiritsidwa ndi mpweya wokhala ndi mpweya wakuda.
Mitundu yosiyanasiyana ya azitona imayesedwa padziko lonse lapansi. Ena mwa azitona otchuka kwambiri ndi azitsamba za manzanilla kapena Spanish, Kalamata kapena maolivi akuda achi Greek, Niçoise kapena maolivi wakuda achi French, ndi maolivi akuda a Gaeta kapena a Italy. Pamene Ambiri Ambiri amaganizira za azitona, chithunzi choyamba chomwe chimabwera m'malingaliro ndi manzanilla azitona zophikidwa ndi pimento zokongoletsa martini.
Mbiri ya Azitona
Maolivi odyetsedwa akuwoneka kuti akhala ndi anthu kwa zaka pafupifupi 5,000 mpaka 6,000, kubwerera ku Bronze Age oyambira kuyambira 3150 mpaka 1200 BC. Chiyambi chake chimachokera kumadzulo kwa nyanja ya Mediterranean chokhala ndi mapale, maolivi, ndi zidutswa zamatabwa zomwe zimapezeka m'manda akale. Kwa nthawi yaitali mafuta a azitona akhala ngati opatulika.
Nthambi ya azitona ikuwerengedwa ngati chizindikiro cha kuchuluka, ulemerero, ndi mtendere.
Zakudya za Zakudya Zam'madzi ndi Mafuta a Maolivi
Pali kusiyana kochepa kwa karobi ndi ma fiber pakati pa mitundu yosiyanasiyana ya azitona, koma osati kusiyana kwakukulu.
| Chiwerengero cha Azitona | Carbs, fiber, ndi kalori amawerengera |
|---|---|
| 1 oz. Maolivi ofanana ndi 10 ochepa, asanu akuluakulu, 3 jumbo, kapena azitona 1 ½ zokongola kwambiri | 1 gram net carbs , 1 gm zitsulo, makilogalamu 26 |
| Mavitamini 100 (3.5 oz) | 3 magalamu a carb net, 2 gm zitsulo, makilogalamu 81 |
Index of Glycemic Index ndi Glycemic Mtolo wa Azitona
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga. Monga ndi masamba ambiri omwe sali wowuma, palibe sayansi yophunzira za glycemic index ya azitona .
Chakudya chochepa cha chakudya chikugwirizana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri umodzi wa m'magazi ndi wofanana ndi kudya 1 gm ya shuga. Popeza pali zambiri zochepa zokhudzana ndi mitsempha ya azitona, maolivi amawerengeka.
| Chiwerengero cha glycemic load |
|---|
| Maolivi 1 oz: 0 |
| Mitengo ya azitona 100: 1 |
Ubwino Wathanzi wa Azitona
Thanzi la azitona silikuchuluka kwambiri chifukwa cha mavitamini ndi mchere monga momwe zimakhalira zowonjezera zowonongeka, makamaka zomwe zili ndi antioxidant ndi anti-inflammatory properties. Ma antioxidants amphamvuwa ndi flavonoids, phenols, terpenes, ndi anthocyanidins. Komanso, mafuta a azitona amadziwika kuti ndi opindulitsa pa thanzi la mtima.
Maphikidwe a Carb Low ndi Azitona
Pali maphikidwe ambiri omwe amaphatikizapo azitona mu mbale kapena kuwonetsera maolivi monga nyenyezi.
- Saladi ya taco yochepa-pansi , yosakaniza zinthu zapamwamba ngati chipolopolo cholimba, chimakhala chokoma kwambiri ndipo ndi chakudya chambiri usiku
- Chombo cha Tamale , chotchedwa carb low of this classic comfort food
- Mitengo ya azitona yakucha pa pizza yaying'ono
- Mafuta a tapenade ndi osavuta kupanga ndipo angathe kutumikiridwa m'njira zambiri. Yesani ndi mbale ya tchizi, kapena ndi nsomba.
> Zosowa
> Vossen, Paul (2007). "Maolivi a Azitona: Mbiri, Kupanga, ndi Maonekedwe a Mafuta a Dziko Lonse". HortScience . 42 (5): 1093-1100.
> Ben Othman N, Roblain D, Thonart P et al. Tabulo la Tunisia maolivi phenolic mankhwala ndi antioxidant mphamvu. J Food Sci. 2008 May; 73 (4): C235-40. 2008.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
> USDA National Nutrient Database ya Standard Reference, Release 21.