دوو شه‌ممه‌ , تشرینی یه‌كه‌م 2 2023

سووده‌كانى زه‌یتى زه‌یتون …. خۆراكى و چاره‌سه‌رى و جوانكارى

گوڵاڵه‌ محمدامین سعید
مامۆستا له‌ كۆلێجى ته‌كنیكى زانسته‌ پڕاكتیكیه‌كانى هه‌ڵه‌بجه‌

به‌رهه‌مى زه‌یتون پێكهاتووه‌ له‌:
67% ئاو
23% زه‌یتى زه‌یتون
5% پڕۆتین
1% خوێى معدنى گرنگترینیان كالسیۆم و ئاسنه‌ , به‌رهه‌مى زه‌یتون كه‌میه‌تێكى كه‌م له‌ ڤیتامیناتى جۆراوجۆرى تێدایه‌ وه‌كو ڤیتامین ( ئه‌ى , دى , ئى ) ، به‌رهه‌مى سروشتى زه‌یتون جگه‌ له‌وانه‌ ڤیتامین ( بى , سى) تێدایه‌.
دره‌ختى زه‌یتون
كۆنترین دره‌خته‌ له‌مێژووى ناسراوى مرۆڤایه‌تیدا و به‌شێك له‌ مێژوونووسان مێژووه‌كه‌ى ده‌گه‌ڕێننه‌وه‌ بۆ 60 هه‌زار ساڵ , پێشتر له‌ ووڵاتانى حه‌وزى ده‌ریاى ناوه‌ڕاست به‌كێوى گه‌شه‌ى ده‌كرد.
پسپۆڕان ده‌ڵێن فینیقیه‌كان ئه‌وانه‌ن كه‌ ده‌ستیان كردووه‌ به‌ چاندنى ئه‌م داره‌ پیرۆزه‌, هه‌روه‌ها میسرییه‌ كۆنه‌كان پێش ئه‌وه‌ى بیچێنن ده‌یانناسى به‌ڵام تا 2000 ساڵ دواى چاندنى ڕۆنه‌كه‌یان ده‌رنه‌هێنا ده‌گوترا كه‌ یه‌كێكه‌ له‌ نهێنیه‌كانى مۆمیاكردن.
دره‌ختى زه‌یتون دره‌ختێكى به‌ره‌كه‌تداره‌ , بۆ ئایینه‌ یه‌كتاپه‌رسته‌كان و تاغوته‌كان پیرۆزه‌ , هێماى ژین و ئه‌به‌دیه‌ت و هێزه‌. هه‌روه‌ها هێماى ئاشتییه‌, چونكه‌ ئه‌و كۆتره‌ سپیه‌ى كه‌ نوح پێغه‌مبه‌ر (د.خ) ناردویه‌تى بۆ ئه‌وه‌ى بزانێت لافاوه‌كه‌ پاشه‌كشه‌ى كردووه‌ یان نا به‌لقێكى زه‌یتونه‌وه‌ گه‌ڕاوه‌ته‌وه‌ , ئه‌مه‌ش به‌ڵگه‌ى پاشه‌كشه‌ى لافاوه‌كه‌ و ده‌ركه‌وتنى زه‌وى ووشك بوو .

گرنگى ئابورى زه‌یتون :
زه‌یتون گرنگه‌ له‌ ده‌رهێنانى زه‌یت له‌ به‌رهه‌مه‌كه‌ى , هه‌روه‌ها له‌ دروست كردنى ترشیاتدا به‌كاردێت , زه‌یتى زه‌یتون ده‌توانێت جێگه‌ى ڕۆنى ئاژه‌ڵى بگرێته‌وه‌ كه‌ به‌كاردێت له‌ ئیشى چێشتلێنان و پاراستنى خواردن دا, هه‌روه‌ها ئاسان هه‌رس ده‌كرێت , زه‌یتى زه‌یتون له‌ دروستكردنى سابونیش دا به‌كاردێت.
پاشماوه‌ى به‌رهه‌مى زه‌یتون له‌دواى ده‌رهێنانى ڕۆنه‌كه‌ى و پێكهاته‌كانى ناوى به‌كاردێت له‌ كارى په‌ین كردن و سوتاندندا , گه‌ڵاكانى زه‌یتونیش به‌كاردێت له‌ خۆراكى ئاژه‌ڵیدا به‌تایبه‌ت مانگاى شیرده‌ر و مه‌ڕوماڵت و بزن كه‌ له‌ 9% پڕۆتینى تیایه‌.
دارى زه‌یتون له‌به‌ر پته‌وى و به‌هێزى یه‌كه‌ى له‌دروستكردنى كه‌لوپه‌لى ناوماڵیش دا به‌كاردێت .
به‌پێى لێكۆڵینه‌وه‌ زانستى یه‌كان ده‌ركه‌وتووه‌ كه‌ زه‌یتون به‌ده‌رمانێكى پزیشكى ناوده‌برێت وه‌ك خۆراك یاخود به‌به‌كارهێنانى زه‌یتى زه‌یتون بۆ كه‌مكردنه‌وه‌ى ئازار له‌نه‌خۆش دا به‌كاردێت .
سووده‌كانى زه‌یتى زه‌یتون :
زه‌یتون پێكهاته‌یه‌كى سه‌ره‌كى خۆراكى ده‌ریاى ناوه‌ڕاسته‌ , په‌یوه‌ندى به‌ چه‌ندین سوودى ته‌ندروستیه‌وه‌ هه‌یه‌ به‌تایبه‌ت بۆ ته‌ندروستى دڵ و خۆپاراستن له‌ شێرپه‌نجه‌.
سووده‌كانى زه‌یتى زه‌یتون زۆرن و جۆراوجۆرن, باشترین زه‌یته‌ بۆ ته‌ندروستى و دژه‌ پیربونێكى ته‌واو , زه‌یتى زه‌یتون بۆ ته‌ندروستى نایاب و ناوازه‌یه‌ به‌هۆى ده‌وڵه‌مه‌ندى به‌ ئۆمیگا 3 و 6 و 9 و ترشه‌ چه‌ورییه‌ نه‌تێره‌كان .
زه‌یتى زه‌یتون ئه‌گه‌رى تووشبوون به‌ نه‌خۆشیه‌كانى دڵ و خوێنبه‌ره‌كان كه‌مده‌كاته‌وه‌ , ئاستى كۆلیسرۆڵى كۆى گـشتى و ( كۆلیسترۆڵى خراپ) له‌خوێندا داده‌به‌زێنێت, هه‌روه‌ها ده‌وڵه‌مه‌نده‌ به‌ پۆلیفینۆڵ و دژه‌ ئۆكسێنه‌ر كه‌ پیربوونى خانه‌كان خاو ده‌كاته‌وه‌ و هه‌روه‌ها ڤیتامین (كه‌ى ) بۆ (مه‌ینبوونى خوێن و هێزى ئێسك ) و ڤیتامین (ئى ) ( بۆ نه‌رمى پێست).
زه‌یتى زه‌یتون پارێزگارى له‌پێست ده‌كات بۆ هه‌موو جۆره‌كانى پێست گونجاوه‌ بۆ گه‌وره‌ و منداڵ و تازه‌ له‌دایك بوو, هه‌روه‌ها كاریگه‌ره‌ بۆ چاودێریكردنى قژ و پێستى سه‌ر .
زه‌یتى زه‌یتون یارمه‌تیده‌ره‌ بۆ ڕێگریكردن له‌ له‌ده‌ستدانى بیره‌وه‌رى , ئه‌مه‌ جگه‌له‌وه‌ى دۆخى نه‌خۆشانى تووشبوو به‌ ئه‌لزه‌هایمه‌ر و نه‌خۆشییه‌كانى دیكه‌ باشتر ده‌كات هه‌روه‌ك له‌توێژینه‌وه‌یه‌كدا ده‌ركه‌وتووه‌ كه‌ له‌لایه‌ن پسپۆڕانى زانكۆى فلۆرانسى ئیتاڵییه‌وه‌ ئه‌نجامدراوه‌ و ئه‌و ڕاستیانه‌ى ئاشكرا كردووه‌ و سه‌رجه‌م ئه‌و سوودانه‌ى كه‌ له‌ زه‌یتى زه‌یتوندا هه‌یه‌ پشتڕاستى كردووه‌ته‌وه‌ , كه‌ تا ئێستاش ماده‌یه‌كى ده‌وڵه‌مه‌نده‌ بۆ زانایان له‌ لێكۆڵینه‌وه‌كانیاندا, پێده‌چێت هه‌ركاتێك سوودێكى نوێ له‌ سووده‌ سه‌رسوڕهێنه‌ره‌كانى بدۆزرێته‌وه‌ گرنگیپێدان پێى بۆ دوو هێنده‌ زیاد بكات.
سه‌ره‌تا زه‌یتى زه‌یتون كه‌ به‌كارده‌هێنرا له‌ڕابردوودا بۆ پاراستنى خۆراكه‌كان بوو له‌ تێكچوون , بازرگانییه‌كه‌ى له‌ شارستانیه‌تى فینیقى كۆن و پاشان یۆنانى و ڕۆمانیه‌وه‌ ده‌ستی پێكردووه‌ دواتر به‌كارهێنانه‌كه‌ى په‌ره‌ى سه‌ند و ڕاسته‌وخۆ له‌خۆراكدا به‌كارهات بۆ خواردن , پاشانیش بۆ داگیرساندنى چرا و دواتر بۆ ده‌رمان و جوانكارى سوودى لێ وه‌رگیرا.
لێكۆڵینه‌وه‌یه‌كى زانستى ئاشكراى كردووه‌ بوونى زه‌یتى زه‌یتوون له‌ مینیوى ڕۆژانه‌دا یارمه‌تیده‌ره‌ بۆ كه‌مكردنه‌وه‌ى ئاره‌زووى خواردن به‌بێ خواردنى زه‌یتى زه‌یتونه‌كه‌ ته‌نها به‌ بۆنكردنى چونكه‌ بۆنى زه‌یتى زه‌یتون هه‌ست به‌تێربوون ده‌به‌خشێت ,
ئه‌م توێژینه‌وه‌یه‌ گه‌یشته‌ ئه‌و ئه‌نجامه‌ى كه‌ زه‌یتى زه‌یتون یارمه‌تیده‌ره‌ بۆ ده‌ردانى هۆرمۆنى ” سیرۆتۆنین ” كه‌ له‌ ئه‌گه‌رى تێربووندا ده‌ردرێت .
به‌گوته‌ى پڕۆفیسۆر ( ڕۆبن داندۆ) مامۆستاى یاریده‌ده‌ر له‌ زانكۆى كۆرنێل, بۆنى زه‌یتى زه‌یتون له‌ مێشكى زۆر كه‌سدا په‌یوه‌سته‌ به‌ ژه‌مێكى ته‌واوه‌وه‌, شایه‌نى باسه‌ جگه‌له‌ زه‌یتى زه‌یتون, هه‌ندێك میوه‌ش ئه‌م تایبه‌تمه‌ندییه‌یان هه‌یه‌ وه‌ك (مۆز و شووتى) كه‌ بۆنه‌كه‌یان هه‌ست به‌ تێربوونى مرۆڤ ده‌به‌خشێت .
به‌پشتبه‌ستن به‌ ئه‌نجامى ئه‌م توێژینه‌وه‌یه‌ ئه‌وانه‌ى ئاره‌زووى دابه‌زاندنى كێشیان هه‌یه‌ ده‌توانن ڕێجیمێكى نوێ له‌سه‌ر بنه‌ماى هه‌ستى بۆنكردن بگرنه‌به‌ر , ئه‌مه‌ش یارمه‌تیان ده‌دات بۆ گه‌یشتن به‌ ئامانجه‌كه‌یان .
له‌ سووده‌كانى دیكه‌ى زه‌یتى زه‌یتون بۆ له‌ش پێش خه‌وتن به‌ خواردنى كه‌وچكێكى چێشت زه‌یتى زه‌یتون چه‌ندین سوود به‌ جه‌سته‌ ده‌به‌خشێت له‌وانه‌ :

  • ته‌ندروستى میزڵدان
    خواردنى زه‌یتى زه‌یتون یارمه‌تیده‌ره‌ بۆ زیادكردنى به‌رهه‌مهێنانى شله‌ى په‌نكریاس و زه‌رداو , هه‌روه‌ها مه‌ترسى تووشبوون به‌به‌ردى زراو كه‌مده‌كاته‌وه‌, هه‌روه‌ها شله‌كان گرنگن بۆ شكاندنى چه‌ورییه‌كان بۆ ئه‌وه‌ى بتوانرێت بخرێنه‌ ناو دیوارى ڕیخۆڵه‌وه‌.
    *نه‌خۆشییه‌كانى قۆڵۆن
    ئه‌و پۆلیفینۆڵانه‌ى له‌زه‌یتى زه‌یتوندا هه‌ن وه‌ك دژه‌ ئۆكسان به‌كاردێن بۆ ڕزگاركردنى له‌ش له‌ ڕه‌گه‌ سه‌ربه‌خۆكان كه‌ ده‌بنه‌ هۆى توشبوون به‌ شێرپه‌نجه‌.
    سووده‌كانى زه‌یتى زه‌یتون له‌ڕووى جوانكارى ڕوخساره‌وه‌
    زه‌یتى زه‌یتون له‌به‌ر ئه‌وه‌ى ده‌وڵه‌مه‌نده‌ به‌ دژه‌ ئۆكسێنه‌ر , بۆیه‌ به‌كارهێنانى به‌رده‌وام له‌سه‌ر پێست یارمه‌تی پاراستنى پێست ده‌دات له‌ كاریگه‌رى ڕادیكاڵه‌ ئازاده‌كان و پڕۆسه‌ى ئۆكسجینى زیانبه‌خش كه‌ئه‌گه‌رى هه‌یه‌ به‌هۆى به‌ركه‌وتنى به‌رده‌وام به‌تیشكى سه‌روو بنه‌وشه‌یی له‌تیشكى خۆره‌وه‌ هان بدرێت .
    شایه‌نى باسه‌ پڕۆسه‌ى ئۆكساندنى زیانبه‌خش له‌وانه‌یه‌ ببێته‌ هۆى شێرپه‌نجه‌, بۆیه‌ به‌كارهێنانى زه‌یتى زه‌یتون بۆ ده‌موچاو ر ڕۆڵى ده‌بێت له‌ كه‌مكردنه‌وه‌ى ئه‌گه‌رى تووشبوون به‌ شێرپه‌نجه‌.
    یه‌كێك له‌ سووده‌كانى زه‌یتى زه‌یتون بۆ ده‌موچاو ئه‌وه‌یه‌ كه‌ ڕێژه‌یه‌كى به‌رزى ڤیتامینه‌كانى تێدایه‌ كه‌ یارمه‌تى خۆراكدان و شێداركردنى پێست ده‌دات وه‌ك ڤیتامین ( كه‌ى , دى , ئه‌ى , ئى ).
    هه‌ریه‌كێك له‌و ڤیتامینانه‌ى كه‌باسكران سوودى جیاوازیان هه‌یه‌ بۆ پێست , بۆ نموونه‌ به‌كارهێنانى ڤیتامین (ئى) به‌شێوه‌ى سه‌رپێست یارمه‌تیده‌ره‌ بۆ كه‌مكردنه‌وه‌ى ئه‌و نیشانانه‌ى په‌یوه‌ستن به‌ هه‌ندێك نه‌خۆشى پێسته‌وه‌ وه‌ك ( سه‌ده‌ف ).
    زه‌یتى زه‌یتون بۆ كه‌مكردنه‌وه‌ى چرچ و لۆچى و نیشانه‌كانى پیربوون به‌كاردێت , هه‌روه‌ك پێشتر ئاماژه‌مان پێدا , زه‌یتى زه‌یتون دژه‌ ئۆكسێنه‌رى تێدایه‌ كه‌ یارمه‌تى نه‌هێشتنى پڕۆسه‌ى زیانبه‌خشى ئۆكسجین ده‌دات كه‌ ده‌بێته‌ هۆى نیشانه‌كانى پیربوون , وه‌كو چرچى , هه‌روه‌ها مه‌ساجكردنى پێست به‌ زه‌یتى زه‌یتون یارمه‌تى شێداركردنى پێست ده‌دات كه‌ پێویستى پێیه‌تى , ئه‌م نه‌رمبونى پێسته‌ پێویسته‌ بۆ ڕێگریكردن له‌ نیشانه‌كانى پیربوون .
    زه‌یتى زه‌یتون به‌كاردێت بۆ ته‌عقیمكردن و پاككردنه‌وه‌ى پێست كه‌ یارمه‌تیده‌ره‌ له‌ ڕێگریكردن له‌به‌كتریا كه‌ ڕه‌نگه‌ ئه‌ویش هۆكارى زۆرێك له‌ كێشه‌كانى پێست و ته‌ندروستى بێت , هه‌روه‌ها تایبه‌تمه‌ندى دژه‌ به‌كتریاكانى زه‌یتى زه‌یتون واده‌كات سوودى هه‌بێت بۆ خێرا چاكبونه‌وه‌ى برینه‌كان به‌تایبه‌ت برینى پێ له‌و كه‌سانه‌ى كه‌ توشى جۆرى دووه‌مى نه‌خۆشى شه‌كره‌ بوون .
    چه‌ند ئامۆژگارییه‌كى گرنگ له‌ به‌كارهێنانى زه‌یتى زه‌یتون بۆ ده‌موچاو:

هه‌رچه‌نده‌ سووده‌كانى زه‌یتى زه‌یتون بۆ ده‌موچاو زۆرن و جۆراوجۆرن, به‌ڵام تێبینى هه‌ندێك ئاگاداركردنه‌وه‌ ده‌كه‌ین كه‌ په‌یوه‌ندییان به‌ به‌كارهێنانى زه‌یتى زه‌یتونه‌وه‌ هه‌یه‌ بۆ ده‌موچاو به‌م شێوه‌یه‌:
*دووربكه‌وه‌ره‌وه‌ له‌به‌كارهێنانى زه‌یتى زه‌یتون له‌سه‌ر پێستى هه‌ستیار یان پێستى تووشبوو به‌ نه‌خۆشى وه‌ك هه‌وكردنى پێست به‌به‌ركه‌وتن , زه‌یتى زه‌یتون له‌وانه‌یه‌ بببێته‌ هۆى خورانى پێست و خراپتركردنى حاڵه‌ته‌كه‌.
*دوور بكه‌وه‌ره‌وه‌ له‌ به‌كارهێنانى زه‌یتى زه‌یتون له‌سه‌ر پێستى كۆرپه‌ , له‌ترسى ئه‌وه‌ى كه‌ كۆرپه‌كه‌ توشى ئه‌كزیما نه‌بێت ڕه‌نگه‌ زه‌یتى زه‌یتون هانده‌رى ئه‌كزیما بێت به‌تایبه‌ت له‌و كۆرپانه‌ى كه‌ له‌ خێزانێكه‌وه‌ هاتوون كه‌ ئه‌كزیما تیایاندا زۆره‌.
*پاشماوه‌ى زه‌یتى زه‌یتون بسڕه‌وه‌ كه‌ پێست نه‌یتوانى هه‌ڵیبمژێت دواى ئه‌وه‌ى مه‌ساجكردنى پێستت به‌ زه‌یتى زه‌یتون ته‌واوكرد, چونكه‌ زه‌یتێكى قورسه‌ كه‌ پێست ناتوانێت به‌ته‌واوى هه‌ڵیبمژێت و هه‌ر پاشماوه‌یه‌كى زیاده‌ به‌ڕووى پێسته‌وه‌ لكاوه‌ له‌وانه‌یه‌ ببێه‌ هۆى داخستنى كونیله‌كانى.
زه‌یتى زه‌یتونى پاكیزه‌ ته‌نها له‌ سه‌رچاوه‌ى باوه‌ڕپێكراوه‌وه‌ بكڕه‌, به‌ پێیه‌ى چه‌ند جۆرێكى زه‌یتى زه‌یتون له‌ بازاڕدا هه‌یه‌ , هه‌ندێكیان تێكه‌ڵ به‌ ماده‌ى پارێزه‌ر و زیادكه‌ر ده‌كرێن كه‌واده‌كات ببێته‌ هه‌ڵبژارده‌یه‌كى خراپ
جا چ بۆ چێشتلێنان یان جوانكارى به‌كاربێت .

خراپیه‌كانى زه‌یتى زه‌یتون بۆ خواردن :
*زه‌یتى زه‌یتون له‌به‌رئه‌وه‌ى دوو جۆر ترشى چه‌ورى تێدایه‌ كه‌ ده‌بێته‌ هۆى كه‌ڵه‌كه‌بوونى په‌ڕه‌ى خوێن ئه‌مه‌ش ده‌بێتى هۆى خوێن مه‌ین له‌ئه‌نجامدا ڕێگرى ده‌كات له‌ جوڵه‌ى خوێن به‌شێوى سروشتى.
*له‌به‌رئه‌وه‌ى (1گم)ى زه‌یتى زه‌یتون (9) كالۆرى وزه‌مان ده‌داتێ ئه‌گه‌ر هاتوو زۆرى لێ بخورێت ئاستى چه‌ورى له‌له‌ش دا به‌رزده‌بێته‌وه‌, بۆیه‌ واباشتره‌ زه‌یتى زه‌یتونه‌كه‌ له‌ كه‌وچكێكى خواردن زیاتر نه‌خورێت.

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