Nutritie

Sunt bune maslinele pentru sanatate?

3 ani ago
Chiroiu Mircea Ionut

Tuturor ne plac maslinele, insa oare cati sunt cei care stiu cat de bune sunt maslinele pentru sanatate, si cat de multe beneficii ne ofera acestea? Vom discuta in continuare despre masline si despre cele mai importante beneficii ale acestora.

Daca pana in clipa de fata nu ati mancat masline, cu siguranta dupa ce veti descoperi beneficiile maslinelor, veti incepe sa le includeti in regimul alimentar.

Informatii nutritionale

Maslinele contin 115-145 de calorii intr-o portie de 100 grame, sau aproximativ 59 de calorii pentru 10 masline. Valorile nutritionale pentru 100 de grame de masline coapte, conservate sunt urmatoarlee:

  • Calorii: 115.
  • Apa: 80%.
  • Proteine: 0,8 grame.
  • Carbohidrati: 6,3 grame.
  • Zahar: 0 grame.
  • Fibra: 3,2 grame.
  • Grasimi: 10,7 grame.
  • Saturate: 1,42 grame.
  • Monosaturate: 7,89 grame.
  • Polinesaturate: 0,91 grame.

Beneficiile pentru sanatate ale maslinelor

Maslinele sunt un element esential al dietei mediteraneene. Acestea sunt asociate cu multe beneficii pentru sanatate, in special pentru sanatatea inimii si prevenirea cancerului.

Proprietati antioxidante

S-a demonstrat ca antioxidantii dietetici va reduc riscul de boli cronice, cum ar fi bolile de inima si cancerul. Maslinele sunt bogate in antioxidanti cu beneficii pentru sanatate, de la combaterea inflamatiei pana la reducerea cresterii microorganismelor.

Un studiu a aratat ca consumul unui reziduu pulpos din masline a crescut semnificativ nivelul glutationului in sange, unul dintre cei mai puternici antioxidanti din corpul dumneavoastra

Imbunatatesc sanatatea inimii

Colesterolul ridicat din sange si tensiunea arteriala sunt ambii factori de risc pentru bolile de inima. Acidul oleic care este principalul acid gras din masline, este asociat cu imbunatatirea sanatatii inimii. Poate regla nivelul colesterolului si poate proteja colesterolul LDL (rau) de oxidare. Mai mult, unele studii observa ca maslinele si uleiul de masline pot reduce tensiunea arteriala.

Sanatatea oaselor imbunatatita

Osteoporoza se caracterizeaza prin scaderea masei osoase si a calitatii osoase. Va poate creste riscul de fracturi. Ratele osteoporozei sunt mai mici in tarile mediteraneene decat in ​​restul Europei, ceea ce duce la speculatii ca maslinele ar putea proteja impotriva acestei afectiuni.

Prevenirea cancerului

Faptul ca maslinele sunt un aliment bogat in antioxidanti si au proprietati antiinflamatorii le fac o protectie naturala impotriva cancerului deoarece stresul oxidativ cronic si inflamatia cronica pot fi factori cheie in dezvoltarea cancerului.

Daca celulele noastre sunt coplesite de stres oxidativ si inflamatie cronica excesiva, riscul nostru de cancer celular este crescut. Furnizandu-ne o cantitate bogata de antioxidanti si nutrienti antiinflamatori, maslinele ne pot ajuta sa evitam aceasta combinatie periculoasa de stres oxidativ cronic si inflamatie cronica.

Imbunatatirea memoriei

Maslinele contin polifenoli, o substanta chimica naturala care reduce stresul oxidativ din creier. Mancand o portie zilnica de masline sanatoase, va puteti ajuta sa va imbunatatiti memoria.

Controlul apetitului

Consumand cateva masline inainte de masa, va puteti indeparta pofta de mancare. Acest lucru se datoreaza faptului ca acizii grasi mononesaturati continuti de maslinele sanatoase incetinesc procesul de digestie si stimuleaza hormonul colecistochinina, care trimite mesaje de plenitudine si satisfactie catre creier.

Asadar, maslinele sunt un plus savuros si delicios la mese sau aperitive. Sunt sarace in carbohidrati, dar bogate in grasimi sanatoase. Ele sunt, de asemenea, legate de mai multe beneficii pentru sanatate, inclusiv imbunatatirea sanatatii inimii.

Acestea sunt foarte usor de incorporat in rutina dvs. si reprezinta un plus extraordinar pentru o dieta sanatoasa, bazata pe alimente integrale.

Pot imbunatati circulatia

Compusii pe baza de plante din masline pot creste productia de oxid nitric, imbunatatind functia vasculara prin promovarea fluxului sanguin catre tesuturile dumneavoastra. Acest lucru este benefic atat pentru sanatatea pe termen scurt, cat si pentru cea pe termen lung, deoarece o mai buna circulatie imbunatateste totul, de la sprinturi la sala de sport pana la riscul general de boli cronice.

Unele tipuri de masline va pot oferi de asemenea, pana la 25% din necesarul de fier, un mineral important care va ajuta sa livrati oxigen in organele dumneavoastra.

Chiroiu Mircea Ionut

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