Lezi Zinzuzo Zempilo ze-Okra Zizokukwenza Ucabangele Le Veggie Ehlobo

-Delile

• Kuyini i-Okra?
• I-Okra Nutrition
• Izinzuzo Zempilo ze-Okra
• Amagceke Asezifo
• Isekela Ukugaya Okunempilo
• Iphatha amazinga kashukela egazi
• Ivikela Inhliziyo
• Usekela Ukukhulelwa Okunempilo
• Izingozi ezingaba khona ze-Okra
• Ungayipheka kanjani i-Okra
• Buyekeza kwe-

Eyaziwa ngokuthungwa kwayo okuncane uma isikiwe noma iphekiwe, i-okra ivame ukuthola impendulo embi; kodwa-ke, umkhiqizo wasehlobo ubonga ngendlela enempilo enhle ngohlelo lwawo lwezakhamzimba ezifana nama-antioxidants kanye ne-fiber. Futhi ngamasu afanele, i-okra ingaba mnandi futhi goo-free - isithembiso. Funda ukuze ufunde ngezinzuzo zezempilo ze-okra kanye nokudla, kanye nezindlela zokujabulela i-okra.

Kuyini i-Okra?

Nakuba ngokuvamile ilungiswa njengemifino (cabanga: ibilisiwe, yosiwe, ethosiwe), i-okra empeleni isithelo (!!) esivela e-Afrika. Ikhula ezindaweni ezifudumele, kufaka phakathi i-US eseningizimu lapho ichuma khona ngenxa yokushisa nomswakama futhi, yona, "iphelela ezitsheni eziningi zaseningizimu," kuchaza u-Andrea Mathis, MA, RDN, LD, ozinze e-Alabama i-dietitian kanye nomsunguli we Izidlo Ezinhle Nezinto. Yonke i-okra pod (kufaka phakathi isiqu nembewu) iyadliwa. Kepha uma kungenzeka ukuthi uyakwazi ukuthola isitshalo sonke se-okra (isb. Engadini), ungadla futhi amaqabunga, izimbali, nezimbali zezimbali njengemifino, ngokusho kweNorth Carolina State University Extension.

I-Okra Nutrition

U-Okra uyinkanyezi eyondlekile, onamavithamini namaminerali amaningi njengevithamini C, i-riboflavin, i-folic acid, i-calcium ne-potassium, ngokusho kwendatshana ephephabhukwini Ama-molecule. Ngokuqondene naleyo nto eminyene, emincane ekhishwa yi-okra lapho isikwa futhi iphekwa? I-goo, ebizwa ngokwesayensi ngokuthi i-mucilage, ine-fiber ephezulu, kuphawula u-Grace Clark-Hibbs, M.D.A., R.D.N., isazi sezokudla esibhalisiwe nomsunguli we-Nutrition with Grace. Le fiber inesibopho sezinzuzo eziningi ze-okra zokudla okunempilo, kufaka phakathi ukwesekwa kokugaya ukudla, ukuphathwa koshukela wegazi, kanye nempilo yenhliziyo.

Nayi iphrofayli yokudla okunempilo yenkomishi eyodwa (~ 160 amagremu) ye-okra ephekiwe, ngokusho koMnyango Wezolimo wase-United States:

• Ama-calories angu-56
• 3 amagremu amaprotheni
• 1 igremu amafutha
• 13 amagremu ama-carbohydrate
• 5 amagremu fibre
• 3 amagremu ushukela

Izinzuzo Zempilo ze-Okra

Uma uhlu lwayo lwezakhi lwanele ukukwenza ungeze lo mkhiqizo wasehlobo ekujikelezeni kwakho, izinzuzo zezempilo ze-okra zingase zenze ubuqili. Phambili, thola ukuthi lo mshini oluhlaza wesithako ungakwenzelani umzimba wakho, ngokusho kochwepheshe.

Amagceke Asezifo

I-Okra yenzeka ingumthombo we-A+ wama-antioxidants. "Ama-antioxidants amakhulu e-okra yi-polyphenols," kusho uMathis. Lokhu kufaka i-catechin, i-polyphenol etholakala netiye eliluhlaza, kanye namavithamini A no-C, okwenza i-okra ibe okunye kokudla okuhle kakhulu kwe-antioxidant ongakudla. Futhi leyo yi-BFD ngoba ama-antioxidants aziwa ukwehlisa noma ukususa ama-radicals amahhala (ama-molecule angaqiniseki) angalimaza amaseli futhi akhuthaze izifo (isib. Umdlavuza, isifo senhliziyo), kuchaza uMathis.

Isekela Ukugaya Okunempilo

Uma ukuhamba inombolo yesibili kuzwakala kuwumsebenzi, ungase ufune ukuthola indawo epuletini lakho ye-okra. "I-mucilage e-okra iphezulu kakhulu ku-fiber encibilikayo," kusho uClark-Hibbs. Lolu hlobo lwefayibha lumunca amanzi emgudwini wamathumbu, ludale into efana nejeli eqinisa indle futhi isize ukunqanda isifo sohudo. "Izindonga" ze-okra pod kanye nembewu nayo iqukethe i-fiber engancibiliki, kuphawula uSusan Greeley, M.S., R.D.N., isazi sezokudla ngokudla esibhalisiwe kanye nomfundisi wompheki e-Institute of Culinary Education. I-fiber engafakwanga inyusa inqwaba yezindle futhi ikhuthaze ukunyakaza kwemisipha yamathumbu, okunganikeza ukukhululeka ekuqunjelweni, ngokusho kweMayo Clinic. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Iphatha amazinga kashukela egazi

Ngokwenza leyo nto efana ne-gel esiswini sakho, i-fiber encibilikayo e-okra nayo inganciphisa ukumuncwa kwama-carbohydrate, ngaleyo ndlela ivimbele ama-spikes kashukela egazini futhi inciphise ubungozi bohlobo lwesifo sikashukela sohlobo lwesibili, kusho uClark-Hibbs. Ucwaningo lwango-2016 luthole ukuthi ukudla njalo i-fiber encibilikayo kungathuthukisa amazinga kashukela egazini kubantu asebevele benesifo sikashukela sohlobo lwe-2. "I-Okra nayo inothe nge-magnesium, imineral esiza umzimba wakho ukuthi ukhiphe i-insulin," kusho u-Charmaine Jones, M.S., R.D.N., L.D.N., isazi sokudla okunempilo esibhalisiwe nomsunguli we-Food Jonezi. Ngamanye amazwi, i-magnesium isiza ukugcina amazinga akho e-insulin - i-hormone elawula ukuthi ukudla okudlayo kuguqulwa kanjani kube amandla - ngokubheka, ngaleyo ndlela isiza ukwenza amazinga kashukela egazi abejwayelekile, ngokusho kwesihloko sango-2019.

Futhi ungakhohlwa mayelana nalawo Antioxidants ashaja kakhulu, angase anikeze isandla, futhi. Ukucindezeleka okwenziwe nge-oxidative (okwenzeka lapho kunama-radicals amaningi ngokweqile emzimbeni) kudlala indima ekuthuthukiseni uhlobo lwesifo sikashukela sohlobo lwe-2. Kodwa ukudla okuphezulu kwama-antioxidants (isb. amavithamini A no-C ku-okra) kunganciphisa ingozi ngokulwa nalawa ma-radicals mahhala futhi, ngokulandelayo, ukucindezeleka okwenziwe nge-oxidative, ngokusho kocwaningo luka-2018. (Okuhlobene: Izimpawu Eziyishumi Zesifo Sikashukela Abesifazane Okudingeka Bazi Ngazo)

Ivikela Inhliziyo

Njengoba kuvela, i-fiber eku-okra impela iyisakhi esinemisebenzi eminingi; isiza ukwehlisa i-cholesterol ye-LDL ("embi") ngokuqoqa ama-molecule e-cholesterol athe xaxa lapho kugaywa uhlelo lokugaya ukudla, "kusho uClark-Hibbs. I-fiber bese iletha i-cholesterol njengoba ikhishwa esitokisini, kusho uMathis. Lokhu kunciphisa ukumuncwa kwe-cholesterol egazini, kusiza ukuphatha amazinga akho e-cholesterol nokunciphisa ubungozi besifo senhliziyo.

Ama-antioxidants, njengama-phenolic compounds atholakala ku-okra (isb. Amakhatheni), futhi avikela inhliziyo ngokunciphisa ama-radicals wamahhala ngokweqile. Nasi isivumelwano: Uma ama-radicals amahhala ehlangana ne-LDL cholesterol, izakhiwo zomzimba nezamakhemikhali zezinto "ezimbi" ziyashintsha, ngokusho kwendatshana yango-2021. Le nqubo, ebizwa nge-LDL oxidation, inegalelo ekuthuthukiseni i-atherosclerosis noma i-plaque buildup emithanjeni engadala isifo senhliziyo. Kodwa-ke, ukubuyekeza kwesayensi kwe-2019 kuphawula ukuthi izinhlanganisela ze-phenolic zingavimbela i-LDL oxidation, ngaleyo ndlela ivikele inhliziyo.

Usekela Ukukhulelwa Okunempilo

I-Okra icebile nge-folate, aka-vitamin B9, okudingeka ukuthi wonke umuntu akhe amangqamuzana abomvu egazi futhi asekele ukukhula nokusebenza kwamaseli okunempilo, kusho uJones. Kodwa kubaluleke kakhulu ekukhuleni okufanele kwengane ngesikhathi sokukhulelwa (futhi ngaleyo ndlela kutholakala kumavithamini okubeletha). “Ukudla okuncane kwe-folate [ngesikhathi sokukhulelwa] kungabangela izinkinga zokuzalwa ezinjengokukhubazeka kwe-neural tube, isifo esidala ukukhubazeka ebuchosheni (isb. i-anencephaly) kanye nomgogodla (isb. Ngokomongo, ukudla okunconywayo kwansuku zonke kwe-folate kungama-micrograms angama-400 abesilisa nabesifazane abaneminyaka engu-19 nangaphezulu, kanye nama-micrograms angama-600 kubantu abakhulelwe, ngokusho kweNational Institutes of Health. Inkomishi eyodwa ye-okra ephekiwe inikeza cishe ama-micrograms angu-88 we-folate, ngokusho kwe-USDA, ngakho-ke i-okra izokusiza ukufeza lezo zinhloso. (Omunye umthombo omuhle we-folate? Amabhithi, ano-80 mcg ~ 100-gram ngayinye yokuphakelwa. Uma wazi okwengeziwe!)

Izingozi ezingaba khona ze-Okra

Uthambekele kumatshe ezinso? Iya kalula ku-okra, njengoba inama-oxalate amaningi, okuyizinhlanganisela ezandisa ingozi yokuba namatshe ezinso uma uke waba nawo esikhathini esedlule, kusho uClark-Hibbs. Lokho kungenxa yokuthi ama-oxalate amaningi angaxubana ne-calcium bese akha ama-calcium oxalates, okuyiyona nto eyinhloko yamatshe ezinso, uthi. Ukubuyekezwa kuka-2018 kuphakamisa ukuthi ukudla ama-oxalate amaningi lapho uhlezi kwandisa inani lama-oxalates akhishwa ngomchamo (ohamba ngezinso), okwandisa amathuba akho okuthuthukisa amatshe ezinso. Ngakho-ke, abantu "abasengozini enkulu yokuthuthukisa amatshe ezinso kufanele banciphise inani lokudla okune-oxalate abakudla ngesikhathi esisodwa," uyaphawula.

Ungase futhi ufune ukuqhubeka ngokuqapha uma uthatha ama-anticoagulants (ama-thinner egazi) ukuvimbela amahlule egazi, kusho uMathis. I-Okra icebile ku-vitamin K, umsoco osiza ekunqandeni igazi - inqubo ngqo yokuncipha kwegazi kuhlose ukuyivimba. (I-ICYDK, izinto ezinciphisa igazi zisiza ekuvimbeleni amahlule egazi ezigulini ezinezimo ezithile ezifana nesifo sokuqina kwemithambo yegazi, ngaleyo ndlela zinciphise ingozi yokuhlaselwa yinhliziyo noma unhlangothi.) Ngokungazelelwe ukwandisa ukudla kwakho okunovithamini K (okufana ne-okra) kungaphazamisa injongo okwehlisa igazi, kusho uMathis.

TL;DR — Uma ungenwa amatshe noma uthatha into enciphisa igazi, hlola nodokotela wakho ukuze uthole ukuthi kungakanani ongakudla ngokuphephile ngaphambi kokugawula i-okra.

Ungayipheka kanjani i-Okra

"I-Okra ingatholakala isanda, iqhwa, ifakwe ethinini, ifakwe emanzini anosawoti, futhi isesimweni sempuphu eyomile," kusho uJones. Ezinye izitolo zingathengisa nokudla okulula okwenziwe nge-okra, njengeTrader Joe's Crispy Crunchy Okra (Ithenge, $ 10 ngezikhwama ezimbili, amazon.com). Esihlalweni sefriji, itholakala yodwa, isinkwa, noma ekudleni okwenziwe ngaphambilini. Uma sekushiwo, izinketho ezintsha neziqandisiwe ezingaphekiwe yizona ezinempilo kakhulu, njengoba zinokuqukethwe okuphezulu kwezakhi ngaphandle kwezilondolozi ezingeziwe ezifana ne-sodium, kuchaza uJones.

Ngokuqondene ne-okra powder? Isetshenziswe kakhulu njengokuthosa, esikhundleni sokufaka esikhundleni semifino yonke. "[Kuyindlela enempilo yokusebenzisa usawoti noma izithako ezifakwe emanzini anosawoti," kusho uJones, kodwa cishe ngeke ukuthole endaweni yakho elandelayo ye-Whole Foods. Esikhundleni salokho, yiya esitolo esikhethekile noma, hhayi ngokushaqisayo, i-Amazon, lapho ungabamba khona umkhiqizo ofana ne-Naturevibe Botanicals Okra Powder (Buy It, $16, amazon.com).

Lapho uthenga i-okra entsha, khetha umkhiqizo oqinile futhi ohlaza okotshani futhi ucishe lokho okukhanyayo noma okuxekethile, ngoba lokhu kuyizimpawu zokubola, ngokusho kwe-University of Nebraska-Lincoln. Ekhaya, gcina i-okra engageziwe esitsheni esivaliwe noma esikhwameni sepulasitiki esiqandisini. Futhi xwayiswa: I-okra entsha iyonakala kalula, ngakho-ke uzofuna ukuyidla i-ASAP, zingakapheli izinsuku ezimbili kuya kwezintathu, ngokusho kwe-University of Arkansas.

Nakuba ingadliwa iluhlaza, “iningi labantu lipheka i-okra kuqala ngoba isikhumba sinokuthungwa okuncane okungabonakali ngemva kokupheka,” kusho uClark-Hibbs. I-okra entsha ingagazingwa, ithoswe, yosiwe, noma ibiliswe. Kodwa njengoba kushiwo ngaphambili, lapho isikiwe noma iphekiwe, i-okra idedela ama-mucilage amancane abantu abaningi abangawathandi.

Ukuze unciphise i-slime, usike i-okra ibe yizicucu ezinkulu, ngoba "uma uyisika kancane, uzothola kancane lokho kuthungwa kwesignesha okuncanyana," ukwabelana no-Clark-Hibbs. Ungase futhi ufune ukusebenzisa izindlela zokupheka ezomile (isb. Ukuthosa, ukosa, ukosa), kuphawula uJones, kuqhathaniswa nezindlela zokupheka ezimanzi (isb. Ukubilisa noma ukubilisa), okufaka umswakama ku-okra bese kuthi kuthuthukise i-goo. Ukupheka okomile kubandakanya ukupheka lapho kushisa kakhulu, "okunciphisa isikhathi sokupheka [ama-okra] ngakho-ke kunciphisa inani lesilayidi esikhishwayo," kunezela uClark-Hibbs. Okokugcina, unganciphisa i-slime "ngokwengeza isithako esine-acidic esifana ne-tomato sauce, ilamula, [noma] isoso sikagalikhi," kusho uJones. Hhawu, hamba!

Ulungele ukunikeza i-okra i-spin? Nazi izindlela ezimbalwa ezihlwabusayo ezigunyazwe uchwepheshe zokusebenzisa i-okra ekhaya:

Njengesitsha esigazingiwe. "Enye yezindlela ezilula futhi enamanzi amaningi okupheka i-okra ukuyosa," kusho uClark-Hibbs. "Thayipha ishidi lekhukhi eline-aluminium foil noma iphepha lesikhumba, ubeke i-okra ungqimba olulodwa, ugcobe uwoyela womnqumo, bese uqedela ngosawoti nopelepele ukunambitha. Lokhu kuzothambisa i-okra ngenkathi kuyigcina ipholile futhi ivimbela ukuthungwa okungatheni kungenzeka [kwenzeka ngokubilisa]."

Njengesitsha esigayiwe. Ngokunye ukuthatha i-okra elula, yisebenzise ngezinongo zakho ze-fave. Okokuqala, "shisa amafutha epanini elikhulu phezu kokushisa okuphakathi. Faka i-okra bese upheka cishe imizuzu emine kuya kwemihlanu, noma kuze kube luhlaza okwesibhakabhaka. Isizini ngosawoti, pepper, nezinye izinongo ngaphambi kokukhonza, "kusho uMathis. Udinga inspo? Zama le recipe ye-bhindi, noma i-okra yase-Indian crispy, evela kubhulogi yokudla Inhliziyo Yami Beet.

Ekushukumiseni-gazinga. Phakamisa ubusuku bakho beviki obulandelayo ukuthosa nge-okra. Isitsha sidinga indlela yokupheka esheshayo, ezosiza ukunciphisa i-slime. Bheka lesi sithako se-okra esinezithako ezine esinyakazayo esivela kubhulogi yokudla Incwadi yokupheka ka-Omnivore.

Kusobho kanye nesobho. Ngendlela efanele, i-mucilage ku-okra ingasebenzela wena. Ingakhulisa izitsha (cabanga: isitshulu, igumbo, isobho) njengestarch corn, ngokusho kukaMathis. "Mane ufake i-okra edayisiwe [esobhoni sakho] cishe imizuzu eyi-10 ngaphambi kokuthi [uqede] ukupheka," usho kanje. Zama le iresiphi yokudla kwasolwandle ye-gumbo ephuma emlonyeni webhulogi lokudla Amaqebelengwane Womkhulu.

Esaladini. Yenza okuningi ngemikhiqizo yasehlobo ngokumatanisa i-okra neminye imifino yesimo sezulu esifudumele. Isibonelo, "[okra ephekiwe] ingaqunywa bese ingezwa kusaladi omnandi wetamatisi nommbila," kusho uGreeley.

Buyekeza kwe-