Amavuta ya elayo (Olive oil/Huile d’olive), amaze kuba gikwira no gusakara mu bantu. Ni mu gihe kuko niyo mavuta wakoresha mu buryo bunyuranye ntatere ibibazo; wayarya, wayisiga byose birashoboka.
Ni amavuta y’ingenzi ku ifunguro rwitwa iry’abanyamediterane, bizwi ko abarifungura bagira icyizere cyo kubaho igihe kirekire kandi badakunze kwibasirwa n’indwara z’umutima na diyabete.
Muri 100g z’amavuta ya elayo usangamo ibi bikurikira;
- Ingufu_Energy – 3,701 kJ (885 kcal)
- Ibinure_Fat – 100 g.
- saturated 14 g
- monounsaturated 73 g
- polyunsaturated 11 g
- omega-3 fat <1.5 g
- omega-6 fat 3.5-21 g
- Vitamin E – 14 mg (93% y ikenewe ku munsi)
- Vitamin K – 62 μg (59% y’ikenewe ku munsi).
Akamaro k’amavuta ya Elayo
- Aya mavuta azwiho kugirira akamaro uruhu mu buryo bunyuranye. Arinda umwera, gusaduka iminwa, n’uduheri twa hato na hato ku ruhu. Si ibyo gusa kuko afasha ibisebe gukira vuba, anabirinda kujyamo mikorobi.
- Arwanya ibibazo bijyanye n’igogorwa. Bityo akanarinda indwara zinyuranye z’amara ndetse n’igifu.
- Aya mavuta kuba arimo hydroxytyrosol na oleic acid bituma arwanya kubyimba kw’impindura (pancreas)
- Afasha mu kurwanya indwara yo kwibagirwa ikunze kwibasira abasheshe akanguhe izwi nka Alzheimer’s disease
- Afasha mu guhangana n’indwara zifata umwijima na kanseri yawo
- Amavuta ya elayo ni ingenzi mu guhangana n’indwara zinyuranye z’umutima. Twavuga izo kuziba kw’imitsi binatera umuvuduko uri hejuru w’amaraso, izo kwangirika kw’imitsi ijyana amaraso mu bwonko bigatera stroke n’izo gutera nabi ku mutima.
- Aya mavuta kandi ni meza mu guhangana na kanseri zinyuranye yaba iy’amabere iy’amara n’iya prostate.
- Akoreshwa mu kuvura ibishyute, ubushye, imyate n’izindi ndwara zo kwangirika k’uruhu.
- Arwanya iminkanyari yaba iza mu gahanga cyangwa munsi y’amaso.
- Arwanya ibinure byo ku nda dukunda kwita ibinyenyanza bityo akaba ari meza mu kurwanya umubyibuho ukabije.
- Afasha mu guhangana na cholestérol mbi (LDL).
Amavuta ya Elayo akoreshwa ate?
Amavuta ya elayo akoreshwa mu buryo bunyuranye:
- Wayasiga ku ruhu.
- Ushobora kuyisiga yonyine cyangwa ukagura amavuta yo kwisiga avanzemo gusa twagushishikariza kuyisiga yonyine.
- Ku bisebe n’ahandi hangiritse ku ruhu uyasigaho kimwe no ku munwa.
- Ku bindi uyakoresha uyashyira muri salade cyangwa se uyasuka mu byo kurya bimaze gutogota byenda gushya.
Rwose ntibyemewe kuyakaranga.
ICYITONDERWA
- Mu kuyakoresha, wiyapfundura ngo umare umwanya utarayapfundikira. Birayangiza
- Niba wumva afitemo impumuro ya vinegar muri yo, yamaze kwangirika yahagarike
- Abikwa ahantu hadashyushye kandi hatagera urumuri
- Ni byiza ko wajya ugura agacupa gato kayo mu kwirinda ko yamara igihe akagupfana.
