Ndị na-eso ụzọ nri kwesịrị ekwesị na-ejikarị mmanụ ọka. Ọ bara ụba na abụba ahụike yana antioxidants dị ike, mana n'otu oge ahụ ọ nwere ọdịnaya kalori dị elu. Tụlee ihe onwunwe nke mmanụ ọka n'ụzọ zuru ezu.
Ihe karịrị otu ụzọ n'ụzọ anọ nke abụba zuru oke na mmanụ ọka, ihe fọrọ nke nta ka ọ bụrụ gram 4 kwa ngaji, bụ abụba abụba monounsaturated. Iri nri nwere abụba ndị a bụ otu n'ime ihe kacha mma ị nwere ike ime maka ahụike obi gị. Acids fatty monounsaturated na-ekere òkè na mbelata lipoprotein dị obere, ma ọ bụ cholesterol “ọjọọ”.
Ihe karịrị ọkara nke abụba dị na mmanụ ọka, ma ọ bụ 7,4 gram kwa tablespoon, bụ abụba polyunsaturated. PUFA, dị ka abụba monounsaturated, dị mkpa maka ịkwado cholesterol na ichekwa obi. Mmanụ ọka nwere Omega-6 fatty acids, yana obere ego nke Omega-3. Acid fatty acid ndị a dị oke mkpa na nri, n'ihi na ahụ enweghị ike imepụta ha. Omega-6s na Omega-3 dị mkpa iji belata mbufụt yana maka uto na nzikọrịta ozi nke mkpụrụ ndụ ụbụrụ.
N'ịbụ onye bara ụba na vitamin E, otu tablespoon mmanụ ọka nwere ihe fọrọ nke nta ka ọ bụrụ 15% nke ego a na-atụ aro kwa ụbọchị. Vitamin E bụ antioxidant nke na-ewepụ radicals n'efu n'ahụ. Na enweghị vitamin a, free radicals na-adịgide na sel ahụike, na-ebute ọrịa na-adịghị ala ala.
E gosiputara ma mmanụ oliv na ọka na-ebelata ọkwa cholesterol, meziwanye mkpụkọ ọbara, ma bụrụkwa nhọrọ kachasị mma maka isi nri, dịka nchọpụta siri kwuo.
Tụnyere ọka, mmanụ oliv nwere pasentị dị elu nke abụba monounsaturated:
59% abụba polyunsaturated, 24% abụba monounsaturated, 13% abụba juru eju, na-ebute oke nke unsaturated na abụba juru eju nke 6,4:1.
9% abụba polyunsaturated, 72% abụba monounsaturated, 14% abụba juru eju, na-ebute oke nke unsaturated na abụba juru eju nke 5,8:1.
Naanị n'ihi na mmanụ ọka bara ụba n'ihe ndị na-akwalite ahụ ike apụtaghị na a ga-eri ya mgbe niile. Mmanụ ọka dị elu na calorie: otu tablespoon na-anọchi anya ihe fọrọ nke nta ka ọ bụrụ calorie 125 na gram 13,5 nke abụba. Nyere na nkezi ọnụego kwa ụbọchị bụ 44-78 g nke abụba na calorie 2000, otu tablespoon mmanụ ọka ga-ekpuchi 30% nke nchekwa na nri abụba kwa ụbọchị. Ya mere, mmanụ ọka bụ n'ezie uru gụnyere na nri gị. Otú ọ dị, ọ bụghị na-adịgide adịgide, kama site n'oge ruo n'oge.