I-7 yezibonelelo zezempilo ze-okra

Umxholo

• Iiresiphi ezisempilweni kunye ne okra
• 1. Inkukhu eneokra
• 3. Isaladi ye-Okra ene-ricotta

I-Okra yikhalori esezantsi kunye nefayibha yemifuno ephezulu, eyenza ukuba ibe lukhetho olukhulu lokubandakanya izidlo ezilahlekileyo. Ukongeza, i-okra ikwasetyenziswa ngokubanzi ukunceda ukulawula isifo seswekile, kuba iyanceda ukulawula amanqanaba eswekile yegazi.

I-Okra isetyenziswa ngokubanzi kwizitya eziqhelekileyo eBrazil, njengenkukhu yemveli ene-okra evela eMinas Gerais, kunye nokusetyenziswa kwayo kuzisa izibonelelo ezinje:

1. Nceda unciphise umzimba, kuba iqulethe iikhalori ezimbalwa kwaye ityebile kwifayibha, eyonyusa ukuziva satiety;
2. Lawula amanqanaba eswekile yegazi, ngenxa yomxholo wayo ophantsi we-carbohydrate kunye nobukho obuphezulu befayibha;
3. Ukuphucula ukuhamba kwamathumbu, ngenxa yobukho bayo obuphezulu beentsinga;
4. Lawula amanqanaba e-cholesterol, kuba iqulethe imicu enyibilikayo, ecutha ukufunxwa kwamafutha emathunjini;
5. Ukunciphisa uxinzelelo kwaye ikuncede uphumle, njengoko ityebile ngemagniziyam;
6. Khusela i-anemia, kuba iqulethe i-folic acid;
7. Gcina impilo yethambo, kuba ityebile kwi-calcium.

Kuqhelekile ukuba i-okra yenze uhlobo lwe-drool ngexesha lokulungiselela, kwaye ukunqanda le ngxaki, esinye sezicwangciso zilandelayo kufuneka zisetyenziswe:

1. Faka ioyile yomnquma okanye ioyile kwipani engatshiyo kwaye mayifudumale kancinci phambi kokufaka iokra ehlanjiweyo. Gquba kakuhle de onke amathontsi akhululeke kwaye omile. Ukuba unako, gcoba i-okra kwiviniga kunye neepunipoyi ezimbini zamanzi malunga nemizuzu engama-20.

2. Hlamba kwaye womise i-okra ngelaphu uze uyibeke emdaka ngepani ngeoyile kunye neepunipoyi ezi-2 zeviniga. Gquba kakuhle de onke amathontsi aphume kwaye omile.

3. Hlamba, womise kwaye usike i-okra uyibeke kwi-oveni kangangemizuzu eli-15. Idrool iya kuphuma kwaye yome ngubushushu obuvela ehovini, kwaye i-okra iya kupheka ngeli xesha. Emva koko, susa i-okra kwaye usonge ngegalikhi kunye neoyile, okanye njengoko ukhetha.

Iiresiphi ezisempilweni kunye ne okra

Ezinye iindlela zokupheka ezinempilo kunye ne-okra zi:

1. Inkukhu eneokra

Izithako:

• I-1/2 kg yenyama yomhlaba (eyenziwe kwizilwanyana ezinamafutha ezinjenge-duckling)
• 250 g yeokra
• Ijusi yeelamuni ezi-2
• 1 itswele eliphakathi, lisikiwe
• Iigrafu ezi-3 ezityiweyo
• Iipuniwe ezi-2 zeoyile ye-olive
• Iipunipoli ezi-2 ze-oregano
• Ityuwa, ipepile kunye neparsley ukunambitha

Imo yokulungiselela:

Hlamba kwaye usike iingcebiso ze-okra kwaye uzivumele zigxobhoze emanzini emon imizuzu engama-30. Susa emanzini kwaye wome ukunqanda ukudala i-drool. Emva koko, i-okra kufuneka inqunywe kwiinqununu eziphakathi kwaye ibekwe eceleni. Faka inyama ngegalikhi, ipepile, ityuwa kunye neparsley kwaye usose epanini ngeoyile kunye netswele. Vumela ukuba ipheke malunga nemizuzu engama-20. Yongeza i-okra kunye ne-oregano, ukuvumela ukupheka enye imizuzu eyi-10. Khonza ngelixa kushushu.

3. Isaladi ye-Okra ene-ricotta

Izithako:

• I-200 g ye-okra
• Ipepile encinci etyheli
• 1 itswele eliphakathi, lisikiwe
• 50 g yeminquma ecoliweyo
• 150 g ricotta entsha
• Iipuniwe ezi-3 zeviniga
• Iipuniwe ezi-3 zeoyile yomnquma
• Juice incindi yelamuni
• Ityuwa ukunambitha

Imo yokulungiselela:

Hlamba i-okra, usike zombini iziphelo kwaye ungene emanzini ngejusi yelamuni imizuzu eli-15. Ukucoca kwaye, epanini ngamanzi netyuwa, pheka i-okra imizuzu eli-10. Ukucoca, vumela ukupholisa kwaye usike i-okra kwizilayi. Bilisa itswele okanye usose ngokukhawuleza kwioyile yomnquma, ukuphulukana nobushushu. Ngokurhabaxa iyayiqhekeza iicicotta kunye nendawo yokugcina. Roast ipepile kwihovini ephezulu imizuzu eli-10, emva koko uyinqumle ibe yimicu okanye iityhubhu ezinkulu. Kwisitya, xuba zonke izinto, yongeza iminquma kunye nexesha kunye neviniga, ioyile kunye netyuwa.