{"id":26372,"date":"2022-04-22T11:59:07","date_gmt":"2022-04-22T04:59:07","guid":{"rendered":"https:\/\/havamall.vn\/?p=26372"},"modified":"2022-05-03T15:18:45","modified_gmt":"2022-05-03T08:18:45","slug":"qua-oliu-va-nhung-loi-ich-suc-khoe-tu-viec-an-qua-oliu","status":"publish","type":"post","link":"https:\/\/havamall.vn\/en\/qua-oliu-va-nhung-loi-ich-suc-khoe-tu-viec-an-qua-oliu\/","title":{"rendered":"Qu\u1ea3 Oliu V\u00e0 Nh\u1eefng L\u1ee3i \u00cdch S\u1ee9c Kh\u1ecfe T\u1eeb Vi\u1ec7c \u0102n Qu\u1ea3 Oliu"},"content":{"rendered":"
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Qu\u1ea3 oliu l\u00e0 g\u00ec?<\/strong><\/h3>\n

\u00d4 liu l\u00e0 lo\u1ea1i qu\u1ea3 nh\u1ecf m\u1ecdc tr\u00ean c\u00e2y \u00f4 liu (\u00a0Olea europaea<\/em>\u00a0).\u00a0Ch\u00fang thu\u1ed9c v\u1ec1 m\u1ed9t nh\u00f3m tr\u00e1i c\u00e2y \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 drupes, ho\u1eb7c tr\u00e1i c\u00e2y \u0111\u00e1, v\u00e0 c\u00f3 li\u00ean quan \u0111\u1ebfn xo\u00e0i, anh \u0111\u00e0o, \u0111\u00e0o, h\u1ea1nh nh\u00e2n v\u00e0 qu\u1ea3 h\u1ed3 tr\u0103n.<\/span><\/p>\n

\u00d4 liu r\u1ea5t gi\u00e0u vitamin E v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh kh\u00e1c.\u00a0C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u00fang t\u1ed1t cho tim m\u1ea1ch v\u00e0 c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i b\u1ec7nh lo\u00e3ng x\u01b0\u01a1ng v\u00e0 ung th\u01b0.<\/p>\n

Ch\u1ea5t b\u00e9o l\u00e0nh m\u1ea1nh trong \u00f4 liu \u0111\u01b0\u1ee3c chi\u1ebft xu\u1ea5t \u0111\u1ec3 s\u1ea3n xu\u1ea5t d\u1ea7u \u00f4 liu, m\u1ed9t trong nh\u1eefng th\u00e0nh ph\u1ea7n quan tr\u1ecdng c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n \u0110\u1ecba Trung H\u1ea3i v\u00f4 c\u00f9ng l\u00e0nh m\u1ea1nh.\u00a0<\/span>\u00d4 liu th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u01b0\u1edfng th\u1ee9c trong m\u00f3n salad, b\u00e1nh m\u00ec k\u1eb9p v\u00e0 b\u0103ng keo.\u00a0Qu\u1ea3 \u00f4 liu trung b\u00ecnh n\u1eb7ng kho\u1ea3ng 3\u20135 gam.<\/p>\n

M\u1ed9t s\u1ed1 qu\u1ea3 \u00f4 liu ch\u01b0a tr\u01b0\u1edfng th\u00e0nh c\u00f3 m\u00e0u xanh l\u1ee5c v\u00e0 chuy\u1ec3n sang m\u00e0u \u0111en khi ch\u00fang ch\u00edn.\u00a0Nh\u1eefng qu\u1ea3 kh\u00e1c v\u1eabn xanh ngay c\u1ea3 khi \u0111\u00e3 ch\u00edn ho\u00e0n to\u00e0n.<\/p>\n

\"\"<\/p>\n<\/div>\n

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Gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a qu\u1ea3 oliu<\/strong><\/h3>\n

– \u00d4 liu ch\u1ee9a 115\u2013145\u00a0calo\u00a0m\u1ed7i 3,5 ounce (100 gram), ho\u1eb7c kho\u1ea3ng 59 calo cho 10 qu\u1ea3 \u00f4 liu.<\/p>\n

– Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng cho 100 gram \u00f4 liu ch\u00edn, \u0111\u00f3ng h\u1ed9p l\u00e0:<\/p>\n

– L\u01b0\u1ee3ng calo:\u00a0115<\/p>\n

– N\u01b0\u1edbc:\u00a080%<\/p>\n

– Ch\u1ea5t \u0111\u1ea1m:\u00a00,8 gam<\/p>\n

– Carbs:\u00a06,3 gam<\/p>\n

– \u0110\u01b0\u1eddng:\u00a00 gram<\/p>\n

– Ch\u1ea5t x\u01a1:\u00a03,2 gam<\/p>\n

– Ch\u1ea5t b\u00e9o:\u00a010,7 gam<\/p>\n

+ B\u00e3o h\u00f2a:\u00a01,42 gam<\/p>\n

+ Kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n:\u00a07,89 gam<\/p>\n

+ Kh\u00f4ng b\u00e3o h\u00f2a \u0111a:\u00a00,91 gam<\/p>\n

\"\"<\/h5>\n
Ch\u1ea5t b\u00e9o<\/em><\/strong><\/h5>\n

\u00d4 liu ch\u1ee9a 11-15% ch\u1ea5t b\u00e9o, 74% trong s\u1ed1 \u0111\u00f3 l\u00e0 axit oleic, m\u1ed9t lo\u1ea1i\u00a0axit b\u00e9o kh\u00f4ng b\u00e3o h\u00f2a \u0111\u01a1n\u00a0.\u00a0N\u00f3 l\u00e0 th\u00e0nh ph\u1ea7n ch\u00ednh c\u1ee7a d\u1ea7u \u00f4 liu.<\/p>\n

Axit oleic c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe, bao g\u1ed3m gi\u1ea3m vi\u00eam v\u00e0 gi\u1ea3m nguy c\u01a1 b\u1ec7nh tim.\u00a0N\u00f3 th\u1eadm ch\u00ed c\u00f3 th\u1ec3 gi\u00fap ch\u1ed1ng l\u1ea1i ung th\u01b0.<\/p>\n

Carb v\u00e0 ch\u1ea5t x\u01a1<\/strong><\/em><\/h5>\n

Carbs bao g\u1ed3m 4-6% \u00f4 liu, l\u00e0m cho ch\u00fang tr\u1edf th\u00e0nh m\u1ed9t lo\u1ea1i tr\u00e1i c\u00e2y \u00edt carb.<\/p>\n

H\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i carbs n\u00e0y l\u00e0\u00a0ch\u1ea5t x\u01a1\u00a0.\u00a0Tr\u00ean th\u1ef1c t\u1ebf, ch\u1ea5t x\u01a1 chi\u1ebfm 52\u201386% t\u1ed5ng h\u00e0m l\u01b0\u1ee3ng carb.<\/p>\n

Do \u0111\u00f3, h\u00e0m l\u01b0\u1ee3ng carb c\u00f3 th\u1ec3 ti\u00eau h\u00f3a \u0111\u01b0\u1ee3c l\u00e0 r\u1ea5t th\u1ea5p.\u00a0Tuy nhi\u00ean, \u00f4 liu v\u1eabn l\u00e0 m\u1ed9t ngu\u1ed3n t\u01b0\u01a1ng \u0111\u1ed1i ngh\u00e8o ch\u1ea5t x\u01a1, v\u00ec 10 qu\u1ea3 \u00f4 liu ch\u1ec9 cung c\u1ea5p kho\u1ea3ng 1,5 gam.<\/p>\n

\"\"<\/p>\n<\/div>\n

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Vitamin v\u00e0 c\u00e1c kho\u00e1ng ch\u1ea5t<\/strong><\/em><\/h5>\n

\u00d4 liu l\u00e0 m\u1ed9t ngu\u1ed3n cung c\u1ea5p nhi\u1ec1u vitamin v\u00e0 kho\u00e1ng ch\u1ea5t, m\u1ed9t s\u1ed1 trong s\u1ed1 \u0111\u00f3 \u0111\u01b0\u1ee3c b\u1ed5 sung trong qu\u00e1 tr\u00ecnh ch\u1ebf bi\u1ebfn.\u00a0C\u00e1c h\u1ee3p ch\u1ea5t c\u00f3 l\u1ee3i c\u1ee7a tr\u00e1i c\u00e2y n\u00e0y bao g\u1ed3m:<\/p>\n