橄榄油是橄榄树的油。橄榄树是开花植物的烯库家族的一部分。

The exact origins of olive trees are unknown. Historians believe olive trees were cultivated in the sub-Saharan African region.

Unlike many plants, olive trees thrive in harsh conditions. They can survive and flourish in dry, arid climates.

橄榄树在绽放期间花，并且绽放更好地没有水分。因此，怀疑橄榄树最初是原产于其他人无法生存的地区。

橄榄种植了几千年用作灯油。橄榄作为食用水果和油的来源的记录可以追溯到青铜时代。

在地中海海岸的东部地区发现了细节橄榄树栽培的记录。今天这个地区包括巴勒斯坦，叙利亚，以色列，黎巴嫩和土耳其。

Ancient Syrian documents dating back to 2000 BC were discovered concerning the value of olive oil.

At the time, olive oil was five times more valuable than wine. It was twice and a half as valuable as seed oils.

The commercial movement of olive trees and olive oil is well documented. Olives moved steadily westward into Europe as olives and olive oil became increasingly popular.

橄榄搬到北非和西班牙1000年左右。希腊人将橄榄树带到最终成为意大利的地区。

From then onwards, the Roman Empire began harvesting olives. The Roman Empire covered many regions, and spread olive tree cultivation across its territories. (Source)

在过去，从橄榄中提取油也需要巨大努力。橄榄树用棍子击中，使水果掉落。这种收获方法通常会瘀伤橄榄，这降低了产生的油的质量。

Olives were then crushed whole in stone or granite wheels. These wheels had to be turned manually, a process that required both time and exertion.

Today, the process is simpler:

• 小心翼翼地挑选橄榄，然后洗涤。
• The olives are then ground in rollers, usually stainless steel.
• 一旦形成糊状物，就水缓慢加入水并混合。
• 这个过程-放松-持续20到40分钟。
• 然后将糊状物通过离心机从糊状物中分离出油和水。
• The oil is then separated from the water.

然后可以对所得油进行精制过程。这是为了消除残留的不必要化合物。（Source)

最纯净、最昂贵的橄榄油是特级初榨橄榄油。最不纯粹的形式是“轻”或混合，往往包括人工成分和植物油。(Source)

橄榄油营养

Olive oil contains high quantities ofmonounsaturated fatty acids. 它被认为是最健康的脂肪油之一。

单不饱和脂肪酸对健康有一系列好处。此外，这种油还含有其他健康脂肪，如欧米茄3和omega 6。

一汤匙特级初榨橄榄油含有120卡路里。同一部分缺乏糖和碳水化合物。

That same tablespoon also contains the following:

• 维生素K（每日值的10%）
• 维生素E（每日价值的10％）
• Calcium
• 铁
• 14克脂肪，9.8克的一体化（Source)

橄榄油有益健康

对健康的好处是丰富的。橄榄油消费量高的某些地区饮食证明了橄榄油的健康特性。

所谓的地中海饮食是一种这样的区域饮食。这种饮食，高healthy fatsand oils, is typical within Southern Europe and the Mediterranean coast.

橄榄油和橄榄是这些地区大多数膳食的重要组成部分。研究人员将这些高橄榄油消耗率与更好的健康和降低的癌症率相关联。

地中海饮食对你的身体健康和幸福有多方面的好处。这些好处包括降低患心脏病和某些癌症的风险。

A lot of the benefits boil down to its molecular structure. It’s very high in compounds called phenols which are considered powerful antioxidants that are capable of lowering inflammation and fighting free radical damage. Inflammation is the main reason that endothelial dysfunction occurs (meaning problems with the inner linings of blood vessels), thrombosis and the inability to metabolize carbohydrates well.

心脏健康

Monounsaturated fats已与改善的心脏健康有关。常规剂量的橄榄油可以有助于降低“坏”胆固醇（LDL）。

橄榄油还可以改善“好”胆固醇（HDL）和降低高血压。这可以显著降低患心血管疾病的风险。

橄榄油含有多酚，这是一种强大的抗氧化剂。多酚可以帮助reducing inflammation在身体内。

Weight management

健康的脂肪可以积极影响减肥和管理。一项研究监测了常规橄榄油消耗对体重减轻的影响。

Subjects were separated into two groups. Half of the subjects consumed a low-fat diet for eight weeks, the other half consumed a high-fat diet.

The higher-fat diet included regular servings of olive oil. The results of the study revealed that subjects eating thehigher-fat diet lost more weight。

大脑健康

Healthy fats have been proven to promote brain health and cognitive ability. The brain itself is composed mostly of fatty acids. For this reason olive oil is considered to be a “brain food”. This is due to its anti-inflammatory and antioxidant properties.

橄榄油也有助于提振你的情绪。一项研究监测了脂肪摄入与抑郁风险之间的关系。单不饱和脂肪如橄榄油被发现可以降低患抑郁症的风险。相反，食用加工食品中的反式脂肪会增加患抑郁症的风险。

Blood sugar

Olive oil can reduce your risk of contracting糖尿病。Monounsaturated fats can help to stabilize levels of blood sugar.

Furthermore, olive oil contains vitamin E, which can have rejuvenating properties on your skin.

你可以用橄榄油作为治疗皮肤和头发干燥的天然药物。还可以与其他成分混合，如糖和青柠汁，以制造一种清新的面膜或护发素。(Source)

2018世界杯狗万滚球app

The Paleo diet is based on one core founding principal. If a food or beverage wasn’t available approximately 3 million years ago, don’t eat it.

整个饮食是基于我们旧石器时代祖先的饮食习惯。这一时期的人类是狩猎采集者。

我们的前辈只吃什么could be caught or found in the wild. There were no donuts or sugary snacks during this era.

农业是极为基础的，农业革命是几千年以后的事。这意味着很少有高碳水化合物的食物。

The average Paleolithic-era human tended to be lean, lithe and fit. Contrastingly, today high rates of obesity abound across the globe.

我们过量食用的许多受欢迎的食物营养成分都很低。它们含有过量的碳水化合物和糖。

So what’s off the table on a Paleo diet?

• 谷物和谷物产品
• 乳制品（尽管一些古信徒允许适度的乳制品）
• Refined sugar
• 豆类
• Tubers (i.e. potatoes)
• Processed foods
• Refined oils, including vegetable oils
• 含糖食物（即糖果）

The Paleo diet is about quality, not quantity. You’ll be eating natural, nutritionally rich foods.

在古饮食中，你会吃：

• 新鲜，叶状绿色蔬菜
• Meat (preferably organic or草饲料)
• 海鲜
• Fish (preferably wild)
• 蛋
• Nuts and seeds（in moderation)
• Healthy, natural oils (i.e.椰子油)
• Fruit (in moderation, fruits contain fructose – a type of sugar)

618manbetx

Olive oil is considered natural, healthy oil. It is an acceptable addition to the Paleo diet. (618manbetx )

Findpaleo-friendly meal plans here.

是icko友好的吗？

Read our guide to the Keto Diet

The ketogenic diet is low in carbohydrates and high in fats. The keto diet aims to provoke your body into ketosis. Ketosis is a metabolic state that promotes weight loss.

The body enters ketosis when it is deprived of food. However, the ketogenic diet isn’t about unhealthily restricting calories.

大多数人摄入过量的碳水化合物。这些碳水化合物被身体转化为葡萄糖。

然后身体燃烧葡萄糖作为燃料。不幸的是，当葡萄糖是燃料脂肪的主要来源时，不必要地存储。

When you restrict carbohydrates, the body will begin to burn fat. The liver will then begin to break down fat. This process creates ketones.

当血液中的酮达到一定水平时，你的身体就处于酮症状态。如果你一定要吃碳水化合物，那就少吃。

Try not to eat more than 15 grams per day of carbohydrates. Carbohydrates should make up only 5 percent of your diet.

So what你会在吃刺激吗？?

• 肉（适度）
• Fish
• 海鲜
• 在地上种植的蔬菜
• Leafy green vegetables
• Nuts and seeds (in moderation)
• 健康脂肪（即椰子油，饱和脂肪）
• 脂肪乳制品（即高脂肪奶油、黄油等）
• Low-carb sweeteners (i.e. stevia)

这些是您将避免keto饮食的食物：

• 所有基于谷物和谷物产品
• Sugar (i.e. honey and maple syrup)
• Tubers (i.e. potatoes)
• 水果（鳄梨和浆果除外）
• Processed foods

Ideally, you should be eating mostly fats (70 percent of the diet). Protein should be had in moderation (25 percent).

橄榄油富含单不饱和脂肪。它是酮饮食的理想补充。(Source)

查看我们的keto-friendly meal plans。

Is it AIP-Friendly?

Read our guide to the Autoimmune Protocol

AIP stands for autoimmune protocol. The AIP diet is an elimination diet that is divided into two phases.

The AIP diet is targeted at individuals with autoimmune diseases. These diseases can affect almost any part of the body.

All autoimmune diseases have one aspect in common. The immune system self-attacks, causing inflammation in the body that manifests as disruptive symptoms.

There is no cure for autoimmune diseases, only treatments to manage the symptoms. The AIP diet aims to improve gut health to reduce overall inflammation in the body.

健康的肠道对你的身体健康很重要。AIP饮食排除了被认为是刺激物或过敏原的食物。

Phase I of the AIP diet lasts 6-8 weeks. This phase is the elimination portion of the diet.

在此阶段，您将避免：

• 粮食制品
• 豆类
• Nightshade vegetables
• Nuts and seeds
• 蛋
• Chocolate
• Processed foods
• 食品添加剂
• 乳制品
• 含糖食品
• 酒精
• Seed oils
• 黄油产品（酥油、人造黄油）

虽然这可能看起来高度限制性，但目标是通过排除所有刺激物来允许你的肠道愈合。

These foods may be re-introduced in Phase II of the diet. However, they must be re-introduced one at a time to identify which foods provoke inflammation.

在饮食的第一阶段，你将只吃：

• 肉类（草喂或有机）
• 鱼（野生，不养殖）
• 海鲜
• 所有蔬菜豁免夜间
• 水果（每天最多2-3件）
• 天然椰奶
• 发酵食品（豆制品除外）
• 健康油（即椰子和鳄梨）

This is to determine which foods irritate your gut. The end target is to permanently eliminate foods that provoke autoimmune disease symptoms.

Olive oil is not considered an irritant. It can be consumed on the AIP diet. (Source)

得到AIP-friendly meal plans here。

How To Buy Olive Oil

As with any other product, quality is important. The purer it is, the better the health benefits.

有三个不同的类别，从最纯到最不纯。

最纯粹的形式是额外的处女。这种类型没有用化学物质加工或经受高温处理。这允许保存营养素和脂肪酸。它完全来自完美成熟的橄榄。

第二类是处女。这种橄榄油是从特级初榨橄榄油中提取出来的，基本上是双重压制的特级初榨橄榄油。

用于初榨橄榄油的橄榄往往略微突发。它仍被认为是优质的油。

The third category consists of oil blends/light olive oil. This category is usually chemically processed. It may be mixed with vegetable oils and artificial ingredients.

理想情况下，购买额外的处女或处女。检查配料标签以确保内容。您可以通过购买有机，100％的橄榄油来避免模仿和劣质产品。寻找标签，表明您的油是“超级处女”，理想的是冷压。尚未精制冷压或进出压榨油，使其所有天然维生素，必需脂肪酸，抗氧化剂和其他营养物质更好。

Pure olive oil is doesn’t come cheap. Still, you get what you pay for.

如何使用橄榄油

您可以以各种方式使用橄榄油。例如，它为沙拉敷料为一个梦幻般的基地。

It can also be added to existing sauces and dips. Simply add a teaspoonful to your dip or sauce of choice, depending on your preference. (Source)

它也是大多数蔬菜的理想补充。你可以把特级初榨油淋在烤蔬菜上。

Olive oil’s unique flavor is fantastic for marinating meats and seafood. Mix oil with spices of your choice and allow your dish to marinate for several hours.

It can even be used in desserts. Mix it with batter for cookies and cakes for a savory-sweet flavor. (Source)

皮肤和头发

橄榄油可以用来提高你的美容制度，与皮肤和头发的有益属性。如果你有干燥和受损的头发，它可以补水。

To use as a hair mask, follow these simple instructions. Heat up half a cup of extra virgin olive oil. Do not allow the oil to boil.

把油大量地涂在头发上。用毛巾或塑料薄膜包住头发。让它静置45-60分钟，冲洗干净。享受你滋润的头发！

Olive oil is gentle enough to be used to remove stubborn cosmetics. It can also easily remove sticky wax from skin.

清洁工

• 家具抛光 - 通过将1份柠檬汁混合到2份橄榄油并用作抛光剂来制作木材。
• 皮革清洁剂 - 恢复干裂纹皮革。让橄榄油静置30分钟并擦去。
• Grease remover – clean car oil off your hands easily. Mix olive oil and one teaspoon of salt or sugar and rub vigorously. (Source)

橄榄油是一种营养补充到你的饮食。它也有多种用途的美容和其他目的。今天就试试吧！