معرفة أفضل أنواع وفوائد زيت الزيتون
عند شراء زيت الزيتون، من الأفضل معرفة أفضل نوع يمكن استهلاكه من بين المنتجات المعروضة في المحلات التجارية، وهنا سنعرفك على أنواعه، مع جولة سريعة على فوائده.
وفي هذا التقرير الذي نشرته مجلة “ميخور كون سالود” (MejorConSalud) الإسبانية، قال الكاتب سايل سانشيز أرياس إن زيت الزيتون بمختلف أنواعه مصدر هام للأحماض الدهنية “أوميغا 3 الصحية” لهذا يوصى باستهلاكه بانتظام، مقدما أنواعه:
1- زيت الزيتون البكر الممتاز Extra virgin olive oil
يعتبر من أجود أنواع زيت الزيتون، ولا تتعدى درجة حموضته 0.8%. غني بالدهون الصحية ويقي من مخاطر الإصابة بأمراض القلب والأوعية الدموية. يوصى بتناوله دون تعريضه لدرجات حرارة عالية، لأن ذلك يمكن أن يؤدي إلى زيادة تكوين الأحماض الدهنية التقابلية الضارة (trans fatty acids).
2- زيت الزيتون البكر الجيد Virgin olive oil
مستويات الحموضة في هذا النوع أعلى من تلك الموجودة بزيت الزيتون البكر الممتاز. وعادة ما نحصل على هذا النوع من زيت الزيتون من العصرة الثانية لثمار الزيتون أو من مزيج بين زيت الزيتون البكر الممتاز وأنواع أخرى ذات جودة أقل. لكن لا يعني هذا أنه لا يُنصح باستهلاك هذا النوع من زيت الزيتون، وإنما أنه لا يرقى لنفس معايير الجودة.
3- زيت الزيتون اللامبانت Lampante olive oil
لا يكون هذا النوع من زيت الزيتون نتاج العصرة الأولى لثمار الزيتون، وتصل درجة حموضته إلى 2%. لا يتم تسويقه في متاجر البيع بالتجزئة عادة. ومن الناحية النظرية، لا يُنصح باستهلاك هذا الزيت لأنه يخضع لعملية تكرير ويُستخدم في صنع منتجات فائقة المعالجة، وهو زيت متدني الجودة.
4- زيت الزيتون المكرر Refined olive oil
إنه أحد أكثر الزيوت الاستهلاكية شيوعًا، ويتم الحصول عليه من تكرير الزيوت الأقل جودة، مما يجعله منتجًا ثانويًا. عادة ما يكون مستوى حموضة هذا النوع أقل من زيت الزيتون اللامبانت، ناهيك عن أن نكهته خفيفة.
5- زيت تفل الزيتون Orujo oil
لإنتاج هذا النوع الأقل جودة، يعاد عصر بقايا الزيتون. ورغم حقيقة أن الجودة الغذائية لا تتغير، فإن نكهة هذا المنتج لا تجعله مناسبًا للاستهلاك، لذلك يكثر استخدامه في عدة صناعات. وأحيانا يتم خلطه مع زيوت أخرى عالية الجودة ليصبح صالحا للاستهلاك البشري.
ويساعد استهلاك أنواع مختلفة من زيت الزيتون بانتظام على تقليل مستويات الالتهاب، والحد من خطر الإصابة بأمراض القلب والأوعية الدموية. ومع ذلك، لا يمكن إنكار حقيقة كونه يحتوي على نسبة عالية من السعرات الحرارية. لذلك، ينبغي استهلاكه باعتدال لتجنب زيادة الوزن.
ويعتبر زيت الزيتون على اختلاف أنواعه عنصرا أساسيا في حمية البحر الأبيض المتوسط. وغالبا ما ينصح باستهلاك زيت الزيتون البكر الممتاز لجودته العالية.
أهمية كبيرة للصحة
وتؤكد الجمعية الألمانية للتغذية أن زيت الزيتون يتميز بأهمية كبيرة للصحة، حيث إنه يحمي من أمراض القلب ويساعد على إنقاص الوزن ويحل مشاكل الهضم.
وأوضحت الجمعية أن زيت الزيتون غني بالأحماض الدهنية غير المشبعة الأحادية التي تعمل على خفض مستوى الكوليسترول. كما أنه غني بمادة “أوليوروبين” التي تمتاز بتأثير مضاد للأكسدة، ومن ثم تحمي من الأزمات القلبية.
للتوضيح فإن الدهون غير المشبعة تعد أفضل للصحة، ويجب استهلاكها بأكبر قدر ممكن باعتبار أنها مفيدة لخفض مستويات الكوليسترول المضر.
القلب
كما أنها تجنب مخاطر أمراض القلب والشرايين، وينقسم هذا النوع من الدهون إلى قسمين: الدهون غير المشبعة الأحادية، والدهون غير المشبعة المتعددة، وذلك بحسب تركيبتها الكيميائية.
أما الدهون المشبعة فتؤدي لزيادة احتمال الإصابة بأمراض القلب والشرايين والدماغ مثل النوبات القلبية والجلطات. ويوجد هذا النوع من الدهون بالمنتجات الحيوانية، كاللحوم الحمراء ومشتقات الحليب مثل الجبن، إلى جانب الحليب الكامل والشوكولاتة الداكنة والزبدة والسمك وصفار البيض، كما أن بعض الزيوت النباتية مثل زيت النخيل وجوز الهند غنية بالدهون المشبعة.
وتقول الجمعية الألمانية إنه بفضل احتواء زيت الزيتون على نسبة عالية من الفينولات والأحماض الدهنية غير المشبعة يعمل زيت الزيتون على تنشيط عملية حرق الدهون، ومن ثم إنقاص الوزن والتمتع بالرشاقة.
وبالإضافة إلى ذلك، يعد زيت الزيتون بمثابة مادة تزليق طبيعية تساعد على نقل الطعام عبر الأمعاء الغليظة، مما يساعد على تنشيط عملية الهضم.
وتشير دراسات إلى أن استهلاك زيت الزيتون قد يلعب دورا في الوقاية من سرطان القولون وسرطان الثدي. كما قد يلعب دورا في تقليل خطر أمراض القلب التاجية وذلك عبر قدرته على تقليل ضغط الدم والكوليسترول السيئ (LDL) .
ورغم أن معظم الأبحاث أجريت على الزيت، فإن استهلاك الزيتون كثمرة قد يعطي فوائد صحية أيضا.
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