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Ose mairi mhandara yemafuta emuorivhi uye ndimu mubatanidzwa wakanaka wekurapa akasiyana mamiriro ehutano. Saka, muchinyorwa chino, tichave tichikurukura zvakanakira maorivhi nemonimu.

Mutsika yeTibetan, imwe mhandara yemafuta emuorivhi inosanganiswa nemonimu kune ayo hutano bhenefiti uye yekumutsiridza zvivakwa.

In imwe mhandara yemafuta emuorivhi , zvinovaka muviri zvinochengetwa panguva yekuchera uye zvine mavitamini nemaminerari zvichienzaniswa nemafuta omuorivhi akajairwa. Iwe unokwanisa kusiyanisa pakati pezvose zviri zviviri seyaimbove ine kuravira kwakasiyana uye yakakwira mu phenolic antioxidants iyo inobatsira kurwisa zvirwere ^[1] , ^[piri] .

Mhandara yemafuta emuorivhi ine omega 3 uye omega 6 fatty acids, mafuta akaguta, monounsaturated mafuta, vitamini E, uye vitamini K.

Pane rimwe divi, mandimu dzakazara nevitamini C, flavonoids, magnesium, iron, potasium uye mamwe mavitamini nemaminerari.

Hutano Mabhenefiti eOrive Oiri Uye Ndimu

1. Kunoderedza cholesterol

Yakawedzera mhandara yemafuta emuorivhi ine monounsaturated fatty acids ayo anonzi semafuta ane hutano. Monounsaturated fatty acids inoderedza cholesterol yako yakaipa uye unokwidza cholesterol yakanaka. Izvi zvinonzi zvinoderedza njodzi yehosha yemoyo sekukwirira kwecholesterol uye kuomesa tsinga dzinotungamira kusvika pamoyo dzinokonzeresa kurohwa nemoyo nesitiroko. ^[3] .

Kune rimwe divi, mandimu manyuko akanaka evhitamini C, faibha, uye mishonga yemiti. Uye tsvagiridzo inoratidza kuti vhitamini iyi inoderedza njodzi yehosha yemoyo uye sitiroko nekudzikisa cholesterol ^[4] , ^[5] .

2. Rakanaka padumbu

MaMemoni ane antimicrobial uye antibacterial zvinhu ayo anoshanda pakurapa akawanda matambudziko ane chekuita nemudumbu senge indigestion, mudumbu acid, kurwadziwa nemudumbu uye cramps ^[6] . Uye zvakare, mandimu ane carminative zvivakwa zvinobatsira kudzikamisa gwara rako rekugaya uye kudzikamisa kuzvimba uye flatulence. Mafuta omuorivhi anokwanisa kuuraya mabhakitiriya anokuvadza akaita seHelicobacter pylori anogara mudumbu mako achikonzeresa maronda emudumbu negomarara remudumbu. ^[7] .

3. Zvibatsiro mukurema

Yepunikooni yemafuta emuorivhi uye ndimu inomhanyisa kuonda. Tsvagiridzo inoratidza kuti ndimu ine zvinomera zvinomera zvinokwanisa kukutadzisa kuwana uremu ^[8] , ^[9] . Uye mafuta emuorivhi zvakare anobatsira mukugadzirisa huremu sezvo ongororo zhinji dzakaratidza kuti chikafu cheMediterranean chakazara mumafuta emuorivhi chine pundutso pahuremu hwemuviri. ^[10] , ^{[gumi neimwe]} .

4. Kunoderedza njodzi yema gallstones nematombo eitsvo

Kudya mafuta omuorivhi kunoderedza mikana yekuvandudza nduru. Kutsvagurudza kudzidza kunoratidza kuti monounsaturated fatty acids mumafuta emuorivhi inobatsira mukudzivirira kuumbwa kwematombo ^[12] . Uye kana zvasvika pakudzivirira itsvo matombo kuumbwa, mandimu ndiwo akanakisa nekuda kwecitric acid inogutsikana. Iyi acid inosunga kune calcium oxalate makristasi uye inhibits kristall kukura ^[13] .

5. Inoderedza hutachiona hwehuro uye kutonhora kwakazara

Mhandara yemafuta emuorivhi inogona kubvisa hutachiona hwepamusoro hwekufema hutachiona hunosanganiswa neyakajairika kutonhora nekuda kwekomboni inonzi oleocanthal, polyphenolic anti-inflammatory agent ^[14] , ^{[gumi neshanu]} . Uye mandimu ndiwo manyuko evhitamini C anozivikanwa kudzikisa kugadzirwa kwemamusese muchikamu chepamusoro chekufema, nokudaro achiporesa hutachiona hwehuro uye kutonhora kwakazara. ^[16] .

6. Inobata rheumatoid arthritis

Oiri maorivhi ane simba rakasimba rekurapa rheumatoid arthritis nekuda kwayo inopesana nekuzvimba zvinhu. Kuvapo kweoicic acid, fatty acid mumafuta emuorivhi inoderedza mamaki ekuputika seC-Reactive Protein ^[17] . Tsvagurudzo yakaratidza kuti oleocanthal ine mhedzisiro yakafanana kune gumi muzana yemunhu mukuru ibuprofen muyero wekurwadziwa kwearthritis ^[18] MaMandimu zvakare anorwisa-kuzvimba mune zvakasikwa izvo zvinoderedza kuzvimba.

7. Inoderedza kenza njodzi

Zvimwe zvidzidzo zvekucherechedza zvakaona kuti michero yemucitrus inosanganisira ndimu ine njodzi yakadzikira yekenza ^[19] , ^{[makumi maviri]} Vatsvagiri vanotenda kuti iyo inorwisa-gomarara mhedzisiro yemoni inokonzerwa nekuvapo kwemiti yemakemikari kunge limonene uye naringenin ^{[makumi maviri nerimwe]} , ^[22] . Uye maorivhi akakwirira muma antioxidants uye oleic acid iyo inoderedza kukuvara kweiyo oxidative iyo inokonzera cancer ^{[2. 3]} , ^[24] .

8. Kunoderedza mukana wehosha yeAlzheimer

Chirwere cheAlzheimer chirwere chinowanzoitika neurodegenerative icho chinoitika kana paine kuvaka-up kwe beta-amyloid plaque mune zvimwe zvikamu zveuropi neurons. Uye chidzidzo chakawana kuti mafuta emuorivhi anogona kubatsira kubvisa aya mabwe ^[25] . Zvakare, chikafu cheMediterranean chine mafuta emuorivhi chinozivikanwa kuva nemhedzisiro pane kushanda kwehuropi uye chinodzikisa njodzi yekukanganisa kwekuziva. ^[26] .

Maemoni ane phytochemicals ayo anogona zvakare kurwisa chirwere cheAlzheimer maererano neongororo ^[27] .

9. Inochengeta nzara, vhudzi uye ganda zvine hutano

Kuva nepuniki yemafuta emuorivhi nemonimu musanganiswa kunogona kudzivirira nzara dzako kubva pakuva dzakapfava uye dzisina simba. Izvo zvinobatsira kusimbisa nzara dzako dzisina kusimba. Mafuta omuorivhi anopinda mumatanda ezvipikiri uye kugadzirisa kukuvara, nokudaro achisimbisa zvipikiri. Iyo zvakare inosimbisa uye inosimbisa ganda uye vhudzi kurichengeta riine hutano uye richipenya. Vitamini C mune mandimu zvakare anokwanisa kuchengetedza bvudzi rako, nzara uye ganda rakasimba.

Maitiro Ekugadzira Olive Oiri Uye Ndimu Musanganiswa

Zvisungo:

• 1 teaspoon yemafuta emuorivhi asina kuwanikwa
• 3 madonhwe emuto wemonimu

Maitiro:

• Tora chipunu woisa mafuta omuorivhi wozowedzera muto wemandimu.
• Shandisa musanganiswa uyu.

Inguva Ipi Yakanyanya Kuva Nayo?

Shandisa teaspoon yemafuta emuorivhi yakasanganiswa nemuto wemonimu pane isina chinhu mudumbu mangwanani. Kana urikurwara nemanyoka nzvenga.

1. [1]Tripoli, E., Giammanco, M., Tabacchi, G., Di Majo, D., Giammanco, S., & La Guardia, M. (2005) Iyo phenolic compounds yemafuta emuorivhi: chimiro, chiitiko chehupenyu uye zvinobatsira mhedzisiro. pahutano hwevanhu. Nutrition Ongororo Ongororo, 18 (01), 98.
2. [piri]Tuck, K. L., & Hayball, P. J. (2002). Huru phenolic makomputa mumafuta emuorivhi: metabolism uye hutano mhedzisiro Iyo Chinyorwa cheNutritional Biochemistry, 13 (11), 636-644.
3. [3]Aviram, M., & Eias, K. (1993). Chikafu cheOrive Oiri Inoderedza Yakadzika-Dhivhosi Lipoprotein Inotorwa neMacrophages uye Inoderedza Kufungira kweLipoprotein kuenda kuLipid Peroxidation. Annals yeNutrition uye Metabolism, 37 (2), 75-84.
4. [4]Lv, X., Zhao, S., Ning, Z., Zeng, H., Shu, Y., Tao, O.,… Liu, Y. (2015) .Citrus michero sedura repfuma yemashiripiti anoshanda ayo zvinogona kupa mabhenefiti kune hutano hwevanhu. Chemistry Central Journal, 9 (1).
5. [5]Assini, J. M., Mulvihill, E. E., & Huff, M. W. (2013). Citrus flavonoids uye lipid metabolism. Pfungwa dzazvino muLipidology, 24 (1), 34-40.
6. [6]Oikeh, E. I., Omoregie, E. S., Oviasogie, F. E., & Oriakhi, K. (2015). Phytochemical, antimicrobial, uye antioxidant zviitiko zveyakasiyana macitrus muto unogadzira.Food sainzi & chikafu, 4 (1), 103-109.
7. [7]Romero, C., Medina, E., Vargas, J., Brenes, M., & De Castro, A. (2007) .Mu Vitro Chiitiko cheOrive Oiri Polyphenols kurwisa helicobacter pylori. Zvinyorwa zveKurima uye Chikafu Chemistry, 55 (3), 680-686.
8. [8]Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008) .Rimoni Polyphenols Dzvinyirira Kudya-kunokonzera Kufutisa neUp-Mutemo. yeMRNA Matanho emaEnmymes Anobatanidzwa mu β-Oxidation muMouse White Adipose Tissue. Zvinyorwa zveKiriniki Biochemistry uye Nutrition, 43 (3), 201-209.
9. [9]Alam, M. A., Subhan, N., Rahman, M. M., Uddin, S. J., Reza, H. M., & Sarker, S. D. (2014) Mhedzisiro yeCitrus Flavonoids, Naringin naNaringenin, paMetabolic Syndrome uye Maitiro Avo Ekuita. Kufambira mberi muNutrition, 5 (4), 404-417.
10. [10]Schröder, H., Marrugat, J., Vila, J., Covas, M. I., & Elosua, R. (2004): Kunamatira kune Chinyakare Chikafu cheMediterranean Kunopindirana Kwakabatana neMuviri Mass Index uye Kufutisa muSpanish Population. Chinyorwa cheNutrition, 134 (12), 3355-3361.
11. [gumi neimwe]Bes-Rastrollo, M., Sanchez-Villegas, A., De la Fuente, C., De Irala, J., Martinez, J. A., & Martinez-Gonzalez, M. A. (2006). Olive mafuta kudyiwa uye kuyerwa shanduko: iyo SUN inotarisira boka cohort kudzidza. Lipid, 41 (3), 249-256.
12. [12]Goktas, S. B., Manukyan, M., & Selimen, D. (2015). Kuongororwa kweZvinhu Zvinokanganisa Rudzi rweGallstone. Iyo Indian Journal yekuvhiya, 78 (1), 20-6.
13. [13]Inogona here jisi remonimu kuve imwe nzira ye potassium citrate pakurapa kweiyo weti calcium matombo mune varwere vane hypocitraturia? Chingangoitika chisingachinjiki kudzidza.
14. [14]Peyrot des Gachons, C., Uchida, K., Bryant, B., Shima, A., Sperry, JB, Dankulich-Nagrudny, L., Tominaga, M., Smith, AB, Beauchamp, GK,… Breslin, PA (2011). Pasina kujairika pungency kubva kune-mhandara yemafuta emuorivhi inokonzereswa kune yakatemerwa nzvimbo kutaura kweiyo inogamuchira oleocanthal. Iyo Journal yeNeuroscience: Iyo Yepamutemo Chinyorwa cheSosaiti yeNeuroscience, 31 (3), 999-1009.
15. [gumi neshanu]Monell Chemical Sense Center. (2011, Ndira 27). NSAID receptor inobata maorivhi 'kukosora' uye zvimwe.
16. [16]Douglas, R. M., Hemilä, H., Chalker, E., D'Souza, R. R., Treacy, B., & Douglas, B. (2004). Vitamin C yekudzivirira uye kurapa iyo yakajairwa kutonhora. Cochrane Dhatabhesi reSystem Ongororo, (4).
17. [17]Berbert, A. A., Kondo, C. R. M., Almendra, C. L., Matsuo, T., & Dichi, I. (2005) Kuwedzerwa kwemafuta ehove nemafuta emuorivhi kune varwere vane rheumatoid arthritis. Chikafu, 21 (2), 131-136.
18. [18]Beauchamp, G. K., Keast, R. S., Morel, D., Lin, J., Pika, J., Han, Q., ... & Breslin, P. A. (2005). Phytochemistry: Ibuprofen-senge chiitiko mune yakawedzera-mhandara maorivhi echisikigo, 437 (7055), 45.
19. [19]Bae, J. M., Lee, E. J., & Guyatt, G. (2009). Citrus michero inodya uye pancreatic kenza njodzi: kuwanda kwakarongeka kuongorora. Pancreas, 38 (2), 168-174.
20. [makumi maviri]Bae, J.-M., Lee, E. J., & Guyatt, G. (2008) .Citrus muchero unodya uye kenza yemudumbu njodzi: kuwanda kwakarongeka kuongorora. Gastric Kenza, 11 (1), 23-32.
21. [makumi maviri nerimwe]Mir, I. A., & Tiku, A. B. (2014). Chemopreventive uye Therapeutic Potential ye 'Naringenin,' Flavanone Present muCitrus Fruits. Kudya uye Kenza, 67 (1), 27-42.
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23. [2. 3]Owen, R. W., Haubner, R., Würtele, G., Hull, W. E., Spiegelhalder, B., & Bartsch, H. (2004). Maorivhi nemafuta emuorivhi mukudzivirira kenza .European Zvinyorwa zveCancer Kudzivirira, 13 (4), 319-326.
24. [24]Owen, R., Giacosa, A., Hull, W., Haubner, R., Spiegelhalder, B., & Bartsch, H. (2000) .Iyo antioxidant / anticancer kugona kwe phenolic makomputa akaparadzaniswa nemafuta emuorivhi. European Journal yeCancer, 36 (10), 1235-1247.
25. [25]Abuznait, A.H, Qosa, H., Busnena, B. A., El Sayed, K. A., & Kaddoumi, A. (2013). Olive-oiri-yakatorwa oleocanthal inowedzera β-amyloid clearance senge inogona neuroprotective mashandiro ekurwisa chirwere cheAlzheimer: in vitro uye mune vivo zvidzidzo.
26. [26]Martinez-Lapiscina, E.H, Clavero, P., Toledo, E., San Julian, B., Sanchez-Tainta, A., Corella, D.,… Martinez-Gonzalez, M. Á. Mhandara yemafuta emuorivhi yekuwedzera uye kwenguva refu kuziva: iyo Yakatemerwa-Navarra yakasarudzika, kuyedzwa. Chinyorwa cheNutrition, Hutano & Kukwegura, 17 (6), 544-552.
27. [27]Dai, Q., Borenstein, A. R., Wu, Y., Jackson, J. C., & Larson, E. B. (2006). Zvibereko uye miriwo majusi uye chirwere cheAlzheimer: iyo Kame Project.IAmerican magazini yemishonga, 119 (9), 751-759.

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