Ezi zibonelelo zezeMpilo ze-Okra ziya kukwenza ukuba uphinde ucinge ngeVeggie yehlobo

Umxholo

• Yintoni iOkra?
• I-Okra Nutrition
• Izibonelelo zezeMpilo ze-Okra
• IiWadi eziNgekho kwiSifo
• Ixhasa ukwetyisa okunempilo
• Ulawula amanqanaba eswekile yegazi
• Ikhusela Intliziyo
• Ixhasa ukukhulelwa okusempilweni
• Imingcipheko enokubakho yeOkra
• Ungayipheka njani iOkra
• Uphengululo lwe

Yaziwa ngobunono bayo xa isikiwe okanye iphekiweyo, i-okra ihlala ifumana impendulo embi; nangona kunjalo, imveliso yasehlotyeni isempilweni ngokumangalisayo kuluhlu lwayo lwezondlo ezifana ne-antioxidants kunye nefiber. Kwaye ngeendlela ezifanelekileyo, i-okra inokuba mnandi kwaye Akukho nto ingathembekanga. Funda ukuze ufunde malunga nezibonelelo zezempilo ze-okra kunye nesondlo, kunye neendlela zokonwabela i-okra.

Yintoni iOkra?

Nangona ihlala ilungisiwe njengemifuno (cinga: ibilisiwe, yosiwe, iyosiwe), i-okra sisiqhamo (!!) esivela e-Afrika. Ikhula kwiindawo ezifudumeleyo, kubandakanya ne-US esemazantsi apho ichuma khona ngenxa yobushushu kunye nokufuma kwaye, "yona iphelela kwizitya ezininzi ezisemazantsi," ucacisa uAndrea Mathis, MA, RDN, LD, obhaliswe eAlabama i-dietitian kunye nomseki we Ukutya okumnandi kunye nezinto. Yonke i-okra pod (kubandakanya isiqu kunye nembewu) iyatyiwa. Kodwa ukuba kunokwenzeka ukuba ufikelele kwisityalo se-okra (umzekelo, egadini), ungatya amagqabi, iintyatyambo, kunye neentyatyambo njengemifuno, ngokwe-North Carolina State University Extension.

I-Okra Nutrition

I-Okra yinkanyezi yezondlo, iqhayisa ngeevithamini ezininzi kunye neeminerali ezifana ne-vitamin C, i-riboflavin, i-folic acid, i-calcium, kunye ne-potassium, ngokutsho kwenqaku kwijenali. Iimolekyuli. Ngokubhekisele kwinto etyebileyo, etyebileyo ekhutshwa yi-okra xa isikiwe kwaye iphekiwe? I-goo, ngokwesayensi ebizwa ngokuba yi-mucilage, iphezulu kwifayibha, uyaphawula uGrace Clark-Hibbs, M.D.A., R.D.N., ingcali yezokutya ebhalisiweyo kunye nomseki weNutrition with Grace. Le fibre inoxanduva lwezibonelelo ezininzi zesondlo se-okra, kubandakanya inkxaso yokugaya ukutya, ulawulo lweswekile yegazi, kunye nempilo yentliziyo.

Nantsi iprofayili yesondlo yekomityi enye (~ 160 g) ye-okra ephekiweyo, ngokweSebe lezoLimo laseMelika:

• Iikhalori ezingama-56
• 3 grams protein
• 1 gram amanqatha
• 13 grams zecarbohydrate
• 5 iigremu ifayibha
• 3 iigrem iswekile

Izibonelelo zezeMpilo ze-Okra

Ukuba uluhlu lwezakhamzimba alonelanga ukwenza ukuba ungeze olu hlobo lwasehlotyeni xa ujikeleza, izibonelelo zezempilo ze-okra zinokukhohlisa. Phambili, fumanisa ukuba lo matshini uluhlaza wesithako unokwenza ntoni kumzimba wakho, ngokweengcali.

IiWadi eziNgekho kwiSifo

I-Okra yenzeka ukuba ibe ngumthombo we-A + wee-antioxidants. Ezona antioxidants ziphambili kwi-okra zii-polyphenols, utshilo uMathis. Oku kubandakanya ikatekini, ipolyphenol ekwafumaneka kuyo iti eluhlaza, kunye neevithamini A kunye no-C, okwenza okra yenye yezona zinto zityiwayo zii-antioxidant onokuzitya. Kwaye loo nto i-BFD kuba i-antioxidants iyaziwa ukuba iyancipha okanye isuse i-radicals yamahhala (i-molecule ezingazinzanga) ezinokonakalisa iiseli kunye nokukhuthaza izifo (umzekelo, umhlaza, isifo senhliziyo), kuchaza uMathis.

Ixhasa ukwetyisa okunempilo

Ukuba ukuhamba kwenombolo yesibini kuvakalelwa njengomsebenzi, unokufuna ukufumana indawo kwiplate yakho ye-okra. "I-mucilage kwi-okra iphezulu kakhulu kwi-fiber e-soluble," kusho uClark-Hibbs. Olu hlobo lwefayibha luthatha amanzi kwindawo yesisu, ukudala into efana nejeli eqinisa isitulo kwaye inceda ukunqanda urhudo. "Iindonga" ze-okra pod kunye nembewu ziqulathe nefayibha engenakunyibilika, utshilo uSusan Greeley, M.S., R.D.N., ingcali yezondlo ebhalisiweyo kunye nomhlohli weziko lokupheka kweziko lezemfundo yezolimo. Ifayibha engenakunyibilika inyusa ubuninzi belindle kwaye ikhuthaza ukunyakaza kwamathumbu emathunjini, okunokunika isiqabu ekuqunjelweni, ngokweKliniki yaseMayo. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Ulawula amanqanaba eswekile yegazi

Ngokwenza loo nto ifana nejeli emathunjini akho, ifayibha enyibilikayo kwi-okra inokucothisa ukufunxwa kweecarbohydrates, ngaloo ndlela ithintele i-spikes yeswekile yegazi kunye nokunciphisa umngcipheko wohlobo lwe-2 yeswekile, utshilo uClark-Hibbs. Uphononongo luka-2016 lufumanise ukuba ukutya rhoqo ifayibha enyibilikayo kunokuphucula amanqanaba eswekile yegazi kubantu esele benesifo seswekile sesi-2. "I-Okra ibuye isityebi kwi-magnesium, i-mineral enceda umzimba wakho ukhuphe i-insulin," kusho uCharmaine Jones, M.S., R.D.N., L.D.N., i-dietitian nutritionist ebhalisiweyo kunye nomsunguli we-Food Jonezi. Ngamanye amagama, i-magnesium inceda ukugcina amanqanaba akho e-insulin-ihomoni elawula indlela ukutya okutyayo kutshintshwa ngayo ibe ngamandla-itshekhi, ngaloo ndlela inceda ekumiseni amanqanaba eswekile yegazi, ngokwenqaku le-2019.

Kwaye akufuneki ulibale malunga nezo antioxidants ezingaphezulu, ezinokuthi zibambe isandla, nazo. Uxinzelelo lwe-oxidative (olwenzekayo xa kukho ukugqithisa kwesimahla emzimbeni) ludlala indima kuphuhliso lohlobo lwesibini lweswekile. Kodwa ukutya kakhulu ii-antioxidants (umzekelo iivithamini A kunye no-C kwi-okra) kunokuwunciphisa umngcipheko ngokulwa nale radicals yasimahla, kwaye, noxinzelelo lwe-oxidative, ngokophando luka-2018. (Idibeneyo: Iimpawu ze-10 zesifo sikashukela Abafazi kufuneka bazi malunga nazo)

Ikhusela Intliziyo

Njengoko kuvela, ifayibha kwiokra sisondlo esinemisebenzi emininzi; inceda ukuthoba i-cholesterol ye-LDL ("embi") "ngokuqokelela iimolekyuli ze-cholesterol eyongezelelweyo njengoko ihamba kwinkqubo yokwetyisa," utsho uClark-Hibbs. Ifayibha ke iza ne-cholesterol njengoko ikhutshiwe esitulweni, amanqaku kaMathis athi. Oku kunciphisa ukufunxeka kwe-cholesterol egazini, ukunceda ukulawula amanqanaba akho e-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo.

I-Antioxidants, efana ne-phenolic compounds efumaneka kwi-okra (umzekelo, i-catechins), ikhusela intliziyo ngokunciphisa i-radicals yamahhala. Nantsi intengiselwano: Xa ii-radicals zasimahla zinxibelelana ne-LDL cholesterol, iipropathi ezibonakalayo kunye neekhemikhali zezinto "ezimbi" ziyatshintsha, ngokwenqaku lowama-2021. Le nkqubo, ibizwa ngokuba yi-LDL oxidation, inegalelo kuphuhliso lwe-atherosclerosis okanye i-plaque buildup kwimithambo enokukhokelela kwisifo sentliziyo. Nangona kunjalo, uphononongo lwenzululwazi lwango-2019 luchaza ukuba ii-phenolic compounds zinokuthintela i-LDL oxidation, oko ke kunokukhusela intliziyo.

Ixhasa ukukhulelwa okusempilweni

I-Okra isisityebi kwi-folate, i-aka vitamin B9, ekufuneka wonke umntu enze iiseli ezibomvu zegazi kunye nokuxhasa ukukhula kweeseli ezinempilo kunye nomsebenzi, uthi uJones. Kodwa kubaluleke kakhulu kuphuhliso olululo lomntwana ngexesha lokukhulelwa (kwaye ke kufumaneka kwiivithamini zangaphambi kokubeleka). Ukutya ukutya okungaphantsi [ngexesha lokukhulelwa] kunokubangela ukungaqheleki kokuzalwa njengeziphene ze-neural tube, isifo esibangela iziphene kwingqondo (umz.i-anencephaly) kunye nentambo yomqolo (umz. Ngokomxholo, ukutya okucetyiswayo kwemihla ngemihla yi-400 micrograms yamadoda nabasetyhini abaneminyaka eyi-19 nangaphezulu, kunye nee-micrograms ezingama-600 zabantu abakhulelweyo, ngokweZiko leSizwe lezeMpilo. Ikomityi enye ye-okra ephekiweyo inikezela malunga ne-88 micrograms ze-folate, ngokwe-USDA, ke i-okra iqinisekile ukukunceda uhlangane nezo njongo. (Omnye umthombo olungileyo we-Beet, ene-80 mcg nge ~ 100-gram yokukhonza. Okukhona usazi!)

Imingcipheko enokubakho yeOkra

Ngaba uqheleke kumatye ezintso? Yiya lula kwi-okra, njengoko iphezulu kwii-oxalates, eziyinxalenye eyonyusa umngcipheko wokukhula kwamatye ezintso ukuba ubukhe wanazo ngaphambili, utsho uClark-Hibbs. Kungenxa yokuba ii-oxalate ezigqithileyo zinokudibanisa ne-calcium kwaye zenze i-calcium oxalates, icandelo eliphambili lamatye ezintso, utshilo. Uphengululo luka-2018 lubonisa ukuba ukutya ii-oxalates ezininzi kwindawo yokuhlala kukonyusa inani lee-oxalates ezikhutshiweyo ngomchamo (ohamba ngezintso), ukonyusa amathuba akho okuphuhlisa amatye ezintso. Ke, abantu "abachaphazeleka ngakumbi ekuphuhliseni amatye ezintso kufuneka banciphise inani lokutya okune-oxalate abakutyayo ngexesha elinye," utshilo.

Ungaphinda ufune ukuqhubeka ngobunono ukuba uthatha ii-anticoagulants (izinciphisi zegazi) ukuthintela amahlwili egazi, utsho uMathis. I-Okra ityebile ku-vitamin K, isondlo esinceda ekunqandeni igazi- eyona nkqubo yegolide iyacutha ukukhusela. (ICYDK, izinciphisi zegazi zinceda ukuthintela amahlwili egazi kwizigulana ezinemeko ezithile ezinje nge-atherosclerosis, oko ke kunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha.) Ngokukhawuleza ukwandisa ukutya okune-vitamin K (njenge-okra) kungaphazamisa injongo izinto zokuthambisa igazi, utsho uMathis.

TL; DR - Ukuba unokuchaphazeleka ngamatye okanye uthathe igazi elincinci, jonga kugqirha wakho ukuze ubone ukuba ungatya kangakanani ngokukhuselekileyo phambi kokugawula i-okra.

Ungayipheka njani iOkra

"I-Okra inokufunyanwa isitsha, iqhwa, ifakwe, ifakwe kwi-pickled, kunye nefom eyomileyo," kusho uJones. Ezinye iivenkile zisenokuthengisa amashwamshwam e-okra eyomisiweyo, njenge-Trader Joe's Crispy Crunchy Okra (Yithenge, i-$ 10 yeengxowa ezimbini, amazon.com). Kwifriji yefriji, iyodwa, isonka, okanye ukutya okwenziwe kwangaphambili. Oko kuthethwa, iinketho ezitsha kunye nomkhenkce ezingenasonka zezona ziphilileyo, njengoko zinomxholo ophezulu wezondlo ngaphandle kwezigcini ezongezelelweyo ezifana nesodium, kuchaza uJones.

Ngokuphathelele i-okra powder? Isetyenziswa ngakumbi njengokutya kwexesha, endaweni yokutshintsha yonke imifuno. "[Yenye] indlela esempilweni yokusebenzisa iityiwa okanye izithako ezivunyiweyo," utshilo uJones, kodwa ngekhe uyifumane kwityala lakho elilandelayo le-Foods. Endaweni yoko, yiya kwivenkile ekhethekileyo okanye, ungothusi, iAmazon, apho unokufumana khona imveliso enje ngeNaturevibe Botanicals Okra Powder (Ithenge, $ 16, amazon.com).

Xa uthenga i-okra entsha, khetha imveliso eqinileyo kwaye eqaqambileyo eluhlaza kunye nokucacisa into eqaqambileyo okanye eqhwalelayo, njengoko le iyimpawu yokubola, ngokweYunivesithi yaseNebraska-Lincoln. Ekhaya, gcina i-okra engahlanjwanga kwisitya esitywiniweyo okanye ingxowa yeplastiki kwifriji. Kwaye lumka: I-okra entsha inokonakala kakhulu, ke uya kufuna ukuyitya ngokukhawuleza, kwiintsuku ezimbini ukuya kwezintathu, ngokutsho kweYunivesithi yaseArkansas.

Nangona ingadliwa eluhlaza, "abaninzi abantu bapheka i-okra kuqala ngenxa yokuba ulusu lunokwakheka okuncinci okungabonakali emva kokupheka," kusho uClark-Hibbs. I-okra entsha inokugcadiswa, iqhotswe, yosiwe, okanye ibiliswe. Kodwa njengoko bekutshiwo ngaphambili, xa isikiwe okanye iphekiwe, i-okra ikhupha i-slimy mucilage engathandwa ngabantu abaninzi.

Ukunciphisa i-slime, sika i-okra ibe ngamaqhekeza amakhulu, kuba "xa ungayinqumli kancinci, kancinci uya kufumana olo tyikityo lutyikityo," kwabelana uClark-Hibbs. Ungaphinda ufune ukusebenzisa iindlela zokupheka ezomileyo (umzekelo, ukuqhotsa, ukutshisa, ukutshisa), amanqaku kaJones, kunye neendlela zokupheka ezifumileyo (umzekelo, ukutshisa okanye ukubilisa), okongeza umswakama kwi-okra kwaye, ngokuphindaphindiweyo, ukunyusa i-goo. Ukupheka okomileyo kukwaquka ukupheka kubushushu obuphezulu, "obufutshane nexesha [leokra] eliphekwayo kwaye ke kunciphisa inani lesilayidi esikhululwayo," wongeza uClark-Hibbs. Ekugqibeleni, unokunciphisa i-slime "ngokongeza isithako esine-acidic esifana ne-tomato sauce, i-lemon, [okanye] i-garlic sauce," kusho uJones. Goo, hamba!

Ukulungele ukunika i-okra i-spin? Nazi iindlela ezimbalwa ezivunyiweyo zobuchwephesha zokusebenzisa i-okra ekhaya:

Njengesitya esosiweyo. Enye yezona ndlela zilula nezona zinamanzi okupheka i-okra kukuyosa, utshilo uClark-Hibbs. "Faka umgca kwiphepha lecookie elinephepha lealuminium okanye iphepha lesikhumba, beka iokra kwilayini enye, uthambise ioyile yomnquma, kwaye ugqibezele ityuwa nepepile ukungcamla. Oku kuya kuyithambisa i-okra ngelixa iyigcina ipholile kwaye ithintela ubume obucekeceke ingenzeka ngokubila]. "

Njengesitya sauteed. Enye into elula ukuthatha i-okra, yigcobe ngeziqholo zakho ezizithandayo. Okokuqala, "shushu ioyile kwipani enkulu ngaphezulu kobushushu obuphakathi. Yongeza i-okra kwaye upheke malunga nemizuzu emine ukuya kwemihlanu, okanye kude kube luhlaza oqaqambileyo. Ityuwa, ipepile, kunye nezinye izinongo ngaphambi kokuphaka," utshilo uMathis. Ufuna inspo? Zama le recipe ye-bhindi, okanye i-okra yase-Indian e-crispy, evela kwibhlog yokutya Intliziyo Yam Beet.

Kwi-stir-fry. Phakamisa ubusuku bakho beveki ezayo gxuma-gazinga nge-okra. Isitya sifuna indlela yokupheka ngokukhawuleza, eya kuthi incede ukunciphisa i-slime. Jonga esi sithako se-okra sishukumise-gazinga kwibhlog yokutya Incwadi yokupheka ka-Omnivore.

Kwi-stews kunye neesobho. Ngendlela elungileyo, i-mucilage kwi-okra inokusebenza endaweni yakho. Iyakwazi ukujiyisa izitya (cinga: isityu, igumbo, isuphu) kanye njengestatshi sombona, ngokukaMathis. Yongeza nje i-okra edibeneyo [kwisuphu yakho] malunga nemizuzu eli-10 phambi kokuba ugqibezele ukupheka, utshilo. Zama le iresiphi yokutya yaselwandle yokutya kwaselwandle evela kwibhlog yokutya Iikeyiki zikaMkhulu.

Kwisaladi. Yenza uninzi lweemveliso zasehlotyeni ngokudibanisa i-okra kunye nezinye ii-veggies ezifudumeleyo zemozulu. Umzekelo, "[okra ephekiweyo] inganqunyulwa kwaye yongezwe kwisaladi emnandi yetumato kunye nombona," utshilo uGreeley.

Uphengululo lwe