Maorivhi nemafuta emuorivhi ndizvo zvakanaka zvisarudzo zvinovaka muviri kune chero kudya
Miorivhi, inyanzvi michero asi inowanzorongwa nemiriwo. Iyo inowedzera kunakidza kune inenge ipi zvayo yekudya uye yakakunakira iwe, zvakare. Maorivhi ane zvinyorwa zviduku zvikuru, uye nhamba yemakhahydrates haina kusiyana zvakasiyana kubva kune zvisikwa kusvika kune zvisikwa kana kubva mumiti yemiorivhi kusvika kune maorivhi akaibva.
Sezvo miorivhi iri kunze kwemuti inonetseka zvikuru kuti idye, inofanira kuporeswa mune imwe nzira kuti iite kuti inakidze.
Zvimwe zvisiri izvo, miorivhi inoshanduka ichibva kune yakasvibirira ichiita yakasviba apo ichibvaruka, kunyange zvazvo maorivhi emaginha emaginha akachekwa apo yakasvibirira, uye apo aporeswa uye inoputirwa nehogijeni kuti iite kuti ive yakasviba.
Mhando dzakasiyana dzakasiyana dzemiti yemiorivhi dzinomirirwa pasi pose. Mimwe yemiorivhi yakakurumbira inosanganisira manzanilla kana maSiria maorivhi matsvuku, Kalamata kana maGreece maorivhi madema, Niçoise kana maolivhi matsvuku echiFrench, uye Gaeta kana maOriary maorivhi machena. Apo vazhinji veAmerica vachifunga nezvemiorivhi, chifananidzo chekutanga chinowanzouya mupfungwa ndechokuti manzanilla yemuorivhi akafukidzirwa ne pimento kugadzira chikoro chemartini.
Nhoroondo yeOrive
Muorivhi unodyiwa unoratidzika wakave wakabatana nevanhu kwemakore anenge 5 000 kusvika ku6000, kudzokera kukutanga kweBronze Age kubva muna 3150 kusvika muna 1200 BC. Mhedzisiro yaro inogona kuendeswa kumabvazuva kweMediterranean kune mahwendefa akanyora, mazamu omuorivhi, uye matanda akaiswa mumatumba ekare. Mafuta omuorivhi ave kwenguva refu achionekwa seutsvene.
Muorivhi webazi rechiri kuonekwa sechiratidzo chekuwanda, kubwinya, uye rugare.
Carbohydrate uye Fiber Counts for Olives
Kune kusiyana kwakasiyana kwekarb uye fiber pane pakati pemhando dzakasiyana dzemiti yemiorivhi, asi kwete kusiyana kukuru.
| Nhamba yeMiorivhi | Carbs, fiber, uye calori inowanikwa |
|---|---|
| 1 oz. maorivhi akaenzana ne10 maduku, 5 makuru, 3 jumbo, kana 1 ½ maorivhi makuru | 1 gram net carbs , 1 gramu fiber, 26 makori |
| 100 gm (3.5 oz.) Maorivhi | 3 gramu net carbs, 2 gramu fiber, 81 makori |
Glycemic Index uye Glycemic Mutoro weMiorivhi
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa. Sezvo nemafuta akawanda asina kusimba, hapana svesayenzi yekuongorora glycemic index yemirivhi .
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose. Sezvo pane zvishoma zvinyorwa pamusoro peglycemic index yemafuta, glycemic load yemirivhi inofungidzirwa.
| Inofungidzirwa glycemic load |
|---|
| 1 oz miorivhi: 0 |
| 100 gm miorivhi: 1 |
Utano Hwakawanda hweMiorivhi
Utano hunobudirira wemiti yemiorivhi hahuna huwandu hwakakonzerwa ne vitamini uye zvicherwa sezvinongova nehupfumi hwakawandisa hwezvipukirutori , kunyanya izvo zvine antioxidant uye anti-inflammatory properties. Izvozvo zvinokonzera antioxidants zvinosanganisira flavonoids, phenols, terpenes, uye anthocyanidins. Mukuwedzera, mafuta emuorivhi aripo -anotaridzirwa seanobatsira moyo weutano.
Low-Carb Recipes neMiorivhi
Kune zvakawanda mapepa anobatanidza maorivhi mundiro kana kusimbisa maorivhi seyeredzi.
- Pasi-carb taco salad , kuderedza zvinhu zvakakwirira-carb sezvakaoma gorozi, iyo inofadza uye inofadza kudya kwechando chamanheru echando
- Tamale pie , iyo yakadzika-carb version yeiyo classic nyaradzo yekudya
- Pamusoro peimwe miorivhi yakabereka pane pari -carb pizza
- Muorivhi tapenade iri nyore kuita uye inogona kushandiswa nenzira dzakawanda. Edza nayo neketani chechi, kana nehove.
> Sources
> Vossen, Paul (2007). "Mafuta Olive: Nhoroondo, Kugadzirwa, uye Zviratidzo zveHorld's Classic Oils". HortScience . 42 (5): 1093-1100.
> Ben Othman N, Roblain D, Thonart P et al. Tafura yeTunisian yemiorivhi phenolic makemikari uye antioxidant yavo simba. J Zvokudya Sci. 2008 May; 73 (4): C235-40. 2008.
> Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
> USDA National Nutrient Database ye Standard Reference, Release 21.