Izinzuzo eziyisikhombisa zezempilo ze-okra

-Delile

• Ukupheka okunempilo nge-okra
• 1. Inkukhu ene-okra
• 3. Isaladi ye-Okra ene-ricotta

I-Okra iyikhalori ephansi nekhwalithi ephezulu yemifino, okwenza kube yindlela enhle yokufaka ekudleni kokunciphisa umzimba. Ngaphezu kwalokho, i-okra nayo isetshenziswa kabanzi ukusiza ukulawula isifo sikashukela, njengoba kusiza ukulawula amazinga kashukela egazini.

I-Okra isetshenziswa kakhulu ezitsheni ezijwayelekile eBrazil, njengenkukhu yendabuko ene-okra evela eMinas Gerais, futhi ukusetshenziswa kwayo kuletha izinzuzo ezinjenge:

1. Siza ukunciphisa umzimba, ngoba iqukethe ama-calories ambalwa futhi icebile nge-fiber, okwandisa umuzwa wokusutha;
2. Lawula amazinga kashukela egazini, ngenxa yokuqukethwe kwayo okuphansi kwe-carbohydrate nobukhona be-fiber ephezulu;
3. Thuthukisa ukuhamba kwamathumbu, ngenxa yokuba khona kwayo okuphezulu kwemicu;
4. Lawula amazinga e-cholesterol, ngoba iqukethe imicu encibilikayo, enciphisa ukumuncwa kwamafutha emathunjini;
5. Nciphisa ukucindezeleka futhi ikusize uphumule, njengoba icebile nge-magnesium;
6. Vimbela i-anemia, ngoba iqukethe i-folic acid;
7. Gcina impilo yethambo, ngoba icebile nge-calcium.

Kujwayelekile ukuthi i-okra idale uhlobo lwe-drool ngesikhathi sokulungiselela, futhi ukugwema le nkinga, kufanele kusetshenziswe elinye lamasu alandelayo:

1. Faka uwoyela womnqumo noma u-oyela epanini elinganamatheli bese uliyeka lifudumale kancane ngaphambi kokufaka i-okra eligeziwe. Govuza kahle kuze kube yilapho wonke amaconsi evulekile futhi omile. Uma ukwazi, cwilisa i-okra kuviniga ngezipuni ezimbili zamanzi cishe imizuzu engama-20.

2. Geza bese womisa i-okra ngendwangu bese uyibeka ibe nsundu epanini ngamafutha nezipuni ezimbili zikaviniga. Govuza kahle kuze kuphume wonke amathonsi omile.

3. Geza, usule bese usika i-okra bese uyifaka kuhhavini cishe imizuzu eyi-15. Idonsa lizophuma lome ngokushisa okuvela kuhhavini, kanti i-okra izopheka ngalesi sikhathi. Ngemuva kwalokho, susa i-okra bese ususa kugalikhi nakoyela, noma ngendlela othanda ngayo.

Ukupheka okunempilo nge-okra

Ezinye izinketho zokupheka ezinempilo nge-okra yilezi:

1. Inkukhu ene-okra

Izithako:

• 1/2 kg yenyama yomhlabathi (eyenziwe ngezinyama ezingenamafutha ezifana nedada)
• 250 g we-okra
• Ijusi lama-2 ulamula
• 1 anyanisi ophakathi, oqoshiwe
• Ama-clove egalikhi ayi-3
• 2 wezipuni zamafutha omnqumo
• 2 wezipuni ze-oregano
• Usawoti, upelepele neparsley ukunambitha

Imodi yokulungiselela:

Geza bese usika amathiphu we-okra bese uwavumela ukuthi bacwile emanzini kalamula imizuzu engama-30. Susa emanzini bese womile ukugwema ukudala i-drool. Ngemuva kwalokho, i-okra kufanele isikwe ibe yizicucu eziphakathi bese ibekelwa eceleni. Nonga inyama ngegalikhi, upelepele, usawoti kanye neparsley bese ususa epanini ngamafutha no-anyanisi. Ake ipheke cishe imizuzu engama-20. Faka i-okra ne-oregano, uvumele ukupheka eminye imizuzu eyi-10. Khonza kusashisa.

3. Isaladi ye-Okra ene-ricotta

Izithako:

• 200 g we-okra
• 1 upelepele omncane ophuzi
• 1 anyanisi ophakathi, osikiwe
• 50 g weminqumo eqoshiwe
• 150 g i-ricotta entsha
• 3 wezipuni uviniga
• Izipuni eziyi-3 zamafutha omnqumo
• Juice ujusi kalamula
• Usawoti ukunambitha

Imodi yokulungiselela:

Geza i-okra, usike yomibili imikhawulo bese ucwilisa emanzini ngejusi likalamula imizuzu eyi-15. Khama bese, epanini ngamanzi nosawoti, pheka i-okra imizuzu eyi-10. Khama, yeka kuphole bese usika i-okra ibe izingcezu. Bilisa u-anyanisi noma uwashise ngokushesha emafutheni omnqumo, ukuze ulahlekelwe ukushisa. Kudilike ama-cootely ama-ricotta nokugcina. Bhaka upelepele kuhhavini eliphezulu imizuzu eyi-10, bese usika ube yimichilo noma ama-cubes amakhulu. Esitsheni, hlanganisa zonke izithako, engeza iminqumo kanye nenkathi ngeviniga, uwoyela nosawoti.