Ama-Olive namafutha omnqumo ukukhetha okuhle ukudla okunomsoco kunoma yikuphi ukudla
Ama-Olives, ngokuyisisekelo isithelo kodwa ngokuvamile ahlukaniswe ngemifino. Ziyi-add flavorful cishe cishe noma yikuphi ukudla futhi kukuhle kuwe, futhi. Ama-Olives aqukethe ama-carbohydrates amancane kakhulu, futhi inani lama-carbohydrate alifani kakhulu nezinhlobo eziphilayo kuya ezihlotsheni noma ezihlotsheni eziluhlaza ezivuniwe ezivuthiwe.
Njengoba iminqumo ephuma ngaphandle kwesihlahla idabukile kakhulu ukuze idle, kumele ilashwe ngandlela-thile ukuze ibenze ibe mnandi.
Ngaphandle kokunye, ama-oliva ashintshe ukusuka eluhlaza aye emnyama njengoba evuthwa, nakuba ama-olivini amnyama akhuni avunwa uma eluhlaza, bese eselashwa futhi evezwe umoya-mpilo ukuwashintsha.
Izinhlobo eziningi zeminqumo zihlwanyiswa emhlabeni jikelele. Amanye ama-olive athandwa kakhulu ahlanganisa ama-manzanilla noma ama-olivini aluhlaza okwesibhakabhaka aseSpain, ama-Kalamata noma ama-olive omnyama aseGrisi, i-Niçoise noma ama-olive omnyama aseFrance, ne-Gaeta noma ama-olive omnyama ase-Italy. Lapho abaningi baseMelika bacabanga ngeminqumo, isithombe sokuqala esivame ukufika engqondweni ngumnqumo wamanzaniwa ogoqwe nge-pimento ehlobisa i-martini yesilasi.
Umlando we-Olive
Umnqumo odliwayo kubonakala sengathi uhlangene nabantu iminyaka engaba ngu-5 000 kuya ku-6 000, ubuyela emuva eBronze Age yokuqala kusukela ngo-3150 kuya ku-1200 BC. Imvelaphi yayo ingalandelwa endaweni esempumalanga yeMedithera esekelwe amaphilisi alotshiwe, izigodi zomnqumo, nezinhlaka zezinkuni ezitholakala emathuneni asendulo. Sekuyisikhathi eside amafutha omnqumo ebhekwa njengengcwele.
Igatsha lomnqumo lisabhekwa njengophawu lokuchichima, inkazimulo nokuthula.
Ama-carbohydrate nama-Fiber Counts for Olives
Kukhona ukuhluka okuncane kwe-carb ne-fibre counts phakathi kwezinhlobonhlobo zeminqumo, kodwa hhayi umehluko omkhulu.
| Isibalo sama-Olives | Ama-carb, i-fibre nekhalori ayalwa |
|---|---|
| 1 oz. iminqumo elingana namancane amancane, ama-5 amakhulu, ama-3 jumbo, noma ama-oliva angu-1 ½ amahle kakhulu | I-gram 1 ye- carbs net , 1 i-gram fiber, ama-khalori angu-26 |
| Amagremu ayi-100 (3.5 oz.) Amafutha | 3 amagremu enetha, 2 amagremu fiber, amakholori angu-81 |
Index Index Glycemic kanye Umthwalo Glycemic for Olives
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi. Njengazo zonke imifino engekho isitashi, akukho isayensi yesayensi ye-glycemic index of olives .
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose. Njengoba kunolwazi oluthile kakhulu kulolu hlobo lwe-glycemic lweminqumo, kulinganiselwa ukuthi umthamo wezinhlobo zomnqumo we-glycemic.
| Ukulinganiswa komthwalo we-glycemic |
|---|
| Ama-olive angu-1: 0 |
| 100 amagremu omnqumo: 1 |
Izinzuzo zezempilo zeMinqumo
Izinzuzo zezempilo zomnqumo akuzona kakhulu ezisekelwe ku-vitamin kanye nokuqukethwe kwamaminerali njengoba kubuningi obucebile bama- phytonutrients , ikakhulukazi labo abanamakhemikhali e- antioxidant and anti-inflammatory. Lezi zinhlayiya ezinamandla zihlanganisa i-flavonoids, i-phenols, i-terpenes, ne-anthocyanidins. Ngaphezu kwalokho, amafutha omnqumo inqwaba-kuthathwa njengenzuzo enempilo yenhliziyo.
Ama-Recipes-I-Carb Recipes nama Olive
Kunezinhlobo eziningi zokupheka ezihlanganisa iminqumo esitsheni noma ukugqamisa iminqumo njengenkanyezi.
- I-Low-carb takar saladi , ukukhipha izinto eziphakeme kakhulu njenge-shell tortilla, kunalo lonke ukunambitheka okukhulu futhi kuyisikhathi esihle sokushisa ehlobo ehlobo
- I-Tamale pie , inguqulo ephansi ye-carb yalesi sidlo sokudla esidala
- Eminye iminqumo evuthiwe nge -pizza ephansi e-carb
- I-tapenade yomnqumo kulula ukwenza futhi ingakhonzwa ngezindlela eziningi. Zama nge-plate cheese, noma ngezinhlanzi.
> Imithombo
> Vossen, uPaul (2007). "Amafutha Omnqumo: Umlando, Ukukhiqizwa, Nezici Zamafutha Omhlaba Omhlaba". HortScience . 42 (5): 1093-1100.
> Ben Othman N, Roblain D, Thonart P et al. Ithebula laseTunisia elinamakhemikhali ama-phenolic kanye nomthamo wabo we-antioxidant. J Food Sci. 2008 Meyi; 73 (4): C235-40. 2008.
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
> I-USDA Idatha Yomhlaba Kazwelonke Yezokugcina, Ukukhishwa 21.