Utano hunobatsira hwemaorivhi hunowanzonzi hunokonzerwa nemafuta avo ane utano, asi kana matsva, maorivhi anobatsirawo zvikuru, kudzivirira kukura kwezvirwere zvakawanda zvisingaperi.
tsananguro
Miorivhi muchero wemuorivhi wakaberekerwa kuMediterranean uye zvino warimwa kune dzimwe nzvimbo dzenyika. Muchero wemuorivhi idrupe rinosvibira kana richiri mudiki uye dema nepepuru kana ranyatsoibva. Iyo ine zvikamu zvitatu: ganda rakatetepa, rakatsetseka, nyama ine nyama yemhando dzakasiyana-siyana (kubva kune yakapfava kusvika kune yakaoma) uye dombo. Iyo pulp yemuchero yakapfuma mu lipids, iyo yekusangana iyo inowedzera nekuibva.
Mhando dzakawanda dzemaorivhi dzinoshandiswa kugadzira mafuta emuorivhi, asi pano tichanyanya kutaura nezvemhando dzinogona kudyiwa dziri mbishi, dzakasvibira uye dzakaibva.
Maorivhi anogona kuiswa nenzira iyi:
1) maorivhi akasvibira, ayo anokohwewa asati anyatsoibva, ane nyama yakasimba uye ruvara rwegirini;
2) maorivhi matema, ayo anokohwewa kana anyatsoibva, ane nyama yakapfava kupfuura maorivhi akasvibira uye ane ruvara rutema kana rwepepuru.
Kukosha kwehutano
Maorivhi akapfuma mumafuta, kunyanya omega-9 monounsaturated fatty acids. Maorivhi akanakisa manyuko emaminerari (potassium, calcium, phosphorus, zinc, iron), mavhitaminzi (beta-carotene, vitamini E, D uye K), polyphenol antioxidants, flavonoids uye fiber. Maorivhi ari mubrine ane zvakawanda mu sodium.
Kubatsirwa kwehutano
Kutenda kuhuwandu hwehuwandu hwemafuta e-monounsaturated uye antioxidants, maorivhi anobatsira zvikuru kune hutano, kunyanya kune hutano hwemwoyo.
Cholesterol. Mafuta e-monounsaturated uye polyphenols anowanikwa mumiorivhi anodzivirira oxidation yecholesterol uye nekudaro ane inodzivirira uye inodzivirira mhedzisiro kurwisa atherosclerosis uye zvine chekuita nezvirwere zvemoyo senge sitiroko kana kurwisa kwemoyo.
Antioxidant uye anti-cancer zvivakwa. Polyphenols, vhitamini E uye beta-carotene ndiyo inonyanya kukosha antioxidant zvinhu zvinowanikwa mumaorivhi.
Iyo antioxidant basa re polyphenols inonyanya kukosha: nekurwisa mahara radicals, anobatsira kudzivirira cancer, kuchembera nguva isati yakwana, chirwere chemoyo, uye mamwe akawanda marudzi ezvirwere zvinopera uye zvisingaperi.
Utano hwemapfupa. Maorivhi akapfuma muvhitamini D, calcium uye phosphorus, iyo inoita basa rakakosha mukukura kwemapfupa, kugadzirisa uye kudzivirira rickets muvana uye osteoporosis muvakuru.
Utano hwemwoyo. Mukuwedzera kune yavo anti-cholesterol mhedzisiro, polyphenols ine mhedzisiro inobatsira pamwoyo, kudzivirira kugwamba kweropa nekuvandudza kushanda kwemoyo.
Kuchenesa maitiro. Maorivhi anovandudza kushanda kwechiropa nematumbu, nekuda kwehuwandu hwefiber anobatsira kuchenesa colon, uyewo kudzivirira kuvimbiswa. Zvese izvi zvinokonzeresa zvinokonzeresa detoxification yemuviri wese.
restorative properties. Nekuda kwehuwandu hwemaminerari, maorivhi inzira yakanaka yechisikigo kune akawanda-mamineral supplements anoshandiswa kupa muviri simba rakawanda uye zvinovaka muviri.
Utano hweganda. MaAntioxidants anozivikanwa kuve anobatsira pahutano hweganda, sezvo achibatsira kudzivirira kukuvadza kwemahara radicals paganda tishu. Maorivhi anewo huwandu hwakati wandei hwe beta-carotene, inotangira kuvhitamini A, uye vhitamini E, iyo inoita basa rinokosha mukukurudzira kuvandudzwa kweganda nekupa dziviriro. Nokudaro, maorivhi anobatsira kune hutano, hunyoro uye huduku hweganda.
Chiratidzo. Mavhitamini ari mumiorivhi akakosha zvikuru pakuona kwakajairika, kunyanya muchiedza chakaderera, pamwe neutano hwemaziso.
Tips
Maorivhi anogona kushandiswa kugadzira ndiro dzakasiyana-siyana. Anogona kudyiwa ari mbishi, ari ega kana mumasalad, kana kuti anogona kushandiswa kugadzira sosi nekushongedza makosi echipiri. Maorivhi anogona kunyange kugochwa uye kuiswa mukati. Olive pâté (paste yegirinhi kana nhema yemuorivhi) inonaka pamwe chete nechingwa, crackers nemuriwo mbishi.
Attention
Maorivhi mambishi anovava zvikuru, saka dzimwe nguva anonyikwa mumushonga wakanyungudutswa womunyu, zvichiita kuti ive zvokudya zvine munyu zvikuru. Vanhu vane high blood pressure vanofanira kusarudza maorivhi emumagaba.