9 uru oliv nwere ike

Ndinaya

• Tebụl ihe oriri na-edozi ahụ
• Otu esi eji oliv
• 1. Olive pate
• 2. Olive ihendori na basil
• 3. Green broth

Olive bụ mkpụrụ osisi oliaginous nke osisi oliv, nke a na-eji esi nri oge, tinye ụtọ na ọbụna dị ka isi ihe dị na ụfọdụ sauces na pates.

Mkpụrụ osisi a, nke amara maka inwe ezigbo abụba na ibelata cholesterol, ka nwere nri ndị dị ka vitamin A, K, E, zinc, selenium na iron, n'etiti mineral ndị ọzọ nwere ike iweta ọtụtụ uru ahụike dịka:

1. Gbochie atherosclerosis, n'ihi na ịbụ ọgaranya na flavones na omume antioxidant;
2. Gbochie thrombosis, maka ịnwe ihe mgbochi;
3. Belata ọbara mgbali, maka ikwado mgbasa ọbara;
4. Gbochie ọrịa kansa, site na mbenata ohere nke mgbanwe mkpụrụ ndụ;
5. Melite ncheta ma na-echebe megide nlọghasị uche, site na ịlụ ọgụ megide ndị mmadụ n’efu;
6. Belata mbufụt nke ahụ, site na igbochi omume nke arachidonic acid;
7. Mee ka ahụike anụ ahụ dịkwuo mma na-egbochi ịka nká n'ihi na o nwere ihe na-akpata antioxidant;
8. Chedo retina na akwalite ahụ ike anya, n’ihi na o nwere hydroxytyrosol na zeaxanthin;
9. Belata cholesterol ọjọọ, maka ịba ọgaranya n'ụba abụba.

Iji nweta uru mkpụrụ oliv, ihe oriri a tụrụ aro bụ nkeji asaa ruo asatọ kwa ụbọchị, naanị.

Kaosinadị, n'ihe banyere ọbara mgbali elu, ihe oriri a kwesịrị iwelata ka ọ bụrụ oliv 2 ruo 3 kwa ụbọchị, dịka nnu dị na mkpụrụ osisi echekwara nwere ike ịgbanwe ọbara mgbali, na-ebute nsogbu ahụike.

Tebụl ihe oriri na-edozi ahụ

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ nke 100 g nke mkpụrụ osisi na-acha akwụkwọ ndụ na ojii:

A na-ere oliv mkpọ n'ihi na mkpụrụ osisi okike na-elu ilu ma sie ike iri. Yabụ, brine nke pịkụl na-eme ka ekpomeekpo nke mkpụrụ osisi a ka mma, nke enwere ike ịgbakwunye na anụ, osikapa, pasta, nri, pizzas na sauces.

Otu esi eji oliv

Zọ kachasị mma iji jiri oliv bụ itinye ha na nri na-edozi ahụ, nke a na-emekarị site na salads, agbanyeghị nke a bụ mkpụrụ osisi dịgasị iche ma nwee ike iji ya mee nri niile, dị ka egosiri n'okpuru:

1. Olive pate

Otu nnukwu nhọrọ maka pâté a ga - eji mee ihe bụ maka nri ụtụtụ, nri ehihe na ọbụlagodi ịnabata ndị ọbịa.

Efrata:

• 8 nke oliv olulu;
• 20 g ude dị nro;
• 20 g nke ricotta;
• 1 ngaji nke mmanụ oliv na-amaghị nwoke;
• 1 ụyọkọ pasili nụrụ ụtọ.

Nkwadebe mode:

Uda niile Efrata ke blender na-ahapụ na friji ka ifriizi, ọ nwere ike na-eje ozi na-apụta ma ọ bụ tost.

2. Olive ihendori na basil

Ihendori a na-enye ume ọhụrụ, dị mma maka salads na-atọ ụtọ na ọbụlagodi ejiri ya na mgbakwunye na nri ndị ọzọ.

Efrata:

• 7 oliv nwere olulu;
• 2 sprigs nke basil;
• 2 tablespoons nke mmanya;
• 1 ngaji nke mmanụ oliv na-amaghị nwoke.

Nkwadebe mode:

Ghichaa ihe niile n'ime obere iberibe, jikọta ya na mmanya na mmanụ, hapụ ya ka ọ gbachapụ maka nkeji 10, jee ozi ozugbo oge a.

3. Green broth

Enwere ike iri ahihia na-acha akwụkwọ ndụ akwụkwọ ndụ maka nri ehihie na nri abalị, ọ dị ọkụ, na-atọ ụtọ ma na-edozi ahụ, a ga-eji azụ ya ma ọ bụ ọkụkọ sie ya.

Efrata:

• 1/2 iko nke oliv olulu;
• 100 g nke inine;
• 40 g nke arugula;
• 1 unit nke leeks;
• 2 tablespoons nke mmanụ oliv;
• 1 kporo nke galik;
• 400 mL nke mmiri esi mmiri;
• nnu nụrụ ụtọ.

Nkwadebe mode:

N'ebe a na-egheghị eghe, gbanye ihe niile ahụ, ruo mgbe epupụta ahụ ga-akpọnwụ, tinyezie mmiri esi mmiri wee sie 5 nkeji. Ozugbo ị kụrụchara igwekota ya, egosiri na oriri ka na-ekpo ọkụ.