Amavuta ya elayo

Amavuta ya Elayono ni iki

Amavuta ya elayo niyo afatwa nkimwe mu biribwa byingenzi bya Bibiliya, Ninibiryo byingenzi byokurya bya Mediterane kandi yashyizwe mubiribwa bya bamwe mubantu bafite ubuzima bwiza ku isi, babayeho igihe kirekire mu binyejana byinshi - nk'abatuye ubururu zone. Kubera iki? Kuberako amavuta ya elayo aribyiza cyane

eal, amavuta meza yumwelayo adasubirwaho afite ubushakashatsi bwimbitse bwo kurwanya inflammatory, antioxydants irwanya radicals yubusa hamwe na macronutrients nyinshi zifite ubuzima bwiza.

Inyungu zidasanzwe zamavuta ya elayo zirimo kugabanya igipimo cyo gutwika, indwara z'umutima, kwiheba, guta umutwe n'umubyibuho ukabije.

Inyungu

 1. Ifasha kugabanya ibiro no kwirinda umubyibuho ukabije

Kunywa amavuta ya elayo bisa nkibishobora kugira uruhare mu kwiyumvamo insuline nziza no kugabanya insuline irenze, imisemburo igenzura isukari mu maraso kandi ishobora gutuma twongera ibiro.

Ibinure birahaga kandi bifasha kugabanya inzara, kwifuza no kurya cyane. Iyi ni imwe mu mpamvu zituma ubushakashatsi bwinshi bwerekanye ko indyo yuzuye ibinure idashobora kugabanya ibiro cyangwa kubungabunga ibiro nkuko byoroshye cyangwa kenshi nkuko indyo yuzuye ibikora.

2. Gushyigikira ubuzima bwubwonko

Ubwonko ahanini bugizwe na acide yibinure, kandi dukenera urwego rwo hejuru murwego rwo hejuru burimunsi kugirango dukore imirimo, tugenzure uko tumeze kandi dutekereze neza. Birumvikana noneho amavuta ya elayo afatwa nkibiryo byubwonko bitezimbere cocus nibuka.

Amavuta ya elayo arashobora gufasha kurwanya kugabanuka kwimyaka bijyanye no kumenya ubwenge birinda radicals yubuntu. Igice cyimirire ya Mediterane, gitanga MUFA zijyanye nubuzima burambye bwubwonko.

3. Kurwanya Imyitwarire mibi no kwiheba

Amavuta ya elayo atekereza ko afite imisemburo iringaniza, irwanya inflammatory ishobora gukumira imikorere mibi ya neurotransmitter. Irashobora kandi kwirinda kwiheba no guhangayika.

Imyitwarire mibi cyangwa ubwenge irashobora kubaho mugihe ubwonko butabonye "imisemburo yishimye" ihagije nka serotonine cyangwa dopamine, ubutumwa bwingenzi bwimiti ikenewe muguhindura imyumvire, gusinzira neza no gutunganya ibitekerezo.

4. Mubisanzwe Bitinda gusaza

Amavuta yumwelayo adasanzwe arimo ubwoko bwa antioxydeant yitwa secoiridoids, ifasha gukora ingirabuzimafatizo zigira uruhare mu kurwanya gusaza no kugabanya imihangayiko ya selile.

Umwanzuro

• Amavuta ya elayo akozwe mu mbuto z'igiti cy'umwelayo (Olea europaea), ubusanzwe ni mwinshi muri acide monounsaturated fatty acide.
• Hashingiwe ku bushakashatsi bwinshi, inyungu zamavuta ya elayo harimo kurwanya umuriro no kwangirika bitewe na radicals yubuntu, gushyigikira umutima nubuzima bwubwenge, kwirinda kwiheba, gushyigikira gusaza neza, no kwirinda diyabete n'umubyibuho ukabije.
• Hariho ibyiciro bitandukanye / amanota yamavuta ya elayo, hamwe nisugi yinyongera ubwoko bwiza. Nibyiza kutateka hamwe na temps nyinshi, kuko ibi bishobora kwangiza intungamubiri zayo zo kurinda no guhindura imiterere yimiti.
• Ku bijyanye no guteka hamwe namavuta yumwelayo adasubirwaho, nibyiza ko ukoresha andi mavuta ahamye aho kwirinda kurya amavuta ya rancid. Amavuta yumwelayo adasanzwe ni meza yo gutonyanga ibiryo cyangwa gukoresha imyenda ya salade cyangwa kwibiza kuko ibi bidasaba guteka.