7 zvisingaite hutano mabhenefiti eokra

Zvemukati

• Mapepa ane hutano ne okra
• 1. Huku neokra
• 3. Okra saladi ine ricotta

Okra yakaderera-koriori uye yakakwira-fiber miriwo, ichiita iyo yakanaka sarudzo yekuisa mukurema kurasikirwa kudya. Uye zvakare, okra inoshandiswawo zvakanyanya kubatsira kudzora chirwere cheshuga, sezvo zvichibatsira kudzora huwandu hweshuga yeropa.

Okra inoshandiswa zvakanyanya mune zvakajairwa ndiro muBrazil, senge chinyakare huku ine okra kubva kuMinas Gerais, uye kushandiswa kwayo kunounza mabhenefiti akadai se:

1. Batsira kuonda, nekuti iine mashoma macalorie uye akapfuma mune fiber, izvo zvinowedzera kunzwa kwekuguta;
2. Chengetedza mashuga eropa, nekuda kweiyo yakaderera macarhydrate zvemukati uye yakakwira fiber kuvepo;
3. Natsiridza ura kutama, nekuda kwekuvapo kwayo kwepamusoro kwefibisi;
4. Chengetedza cholesterol mazinga, nekuti ine masefa akasungunuka, ayo anoderedza kunwa kwemafuta muura;
5. Deredza kushushikana uye kubatsira iwe kuzorora, sezvo iri yakapfuma mu magnesium;
6. Kudzivirira kupererwa neropa, nekuti ine folic acid;
7. Chengetedza hutano hwepfupa, nekuti yakafuma mu calcium.

Zvakajairika kuti okra igadzire rudzi rwemvura inotonhorera panguva yekugadzirira, uye kudzivirira dambudziko iri, imwe yemaitiro anotevera anofanirwa kushandiswa:

1. Isa mafuta omuorivhi kana mafuta mupani isina tsvimbo woisiya ichidziya zvishoma usati wawedzera okra yakashambidzwa. Kurudzira zvakanaka kusvikira madonhwe ese asununguka uye aoma. Kana uchikwanisa, sanganisa okra muvhiniga nemapuniki maviri emvura kwemaminitsi makumi maviri.

2. Geza uye pukuta okra nejira uye woisa kune shava mupani nemafuta uye maspuni 2 evhiniga. Kurudzira zvakanaka kusvikira madonhwe ese abuda uye aoma.

3. Shamba, woma uye cheka okra ndokuisa muchoto kwemaminitsi gumi nemashanu. Iyo dhorobha ichabuda uye yaoma pamwe nekupisa kubva muchoto, uye okra ichabika panguva ino. Wobva wabvisa okra uye songa mugariki nemafuta, kana sezvaunoda.

Mapepa ane hutano ne okra

Dzimwe sarudzo dzakasarudzika dzine okra ndeidzi:

1. Huku neokra

Zvisungo:

• 1/2 kg yenyama yepasi (yakagadzirwa kubva panyama dzakaonda senge dhadha)
• 250 g ye okra
• Muto we2 mandimu
• 1 ari pakati peeiii, akachekwa
• 3 yakapwanyika garlic clove
• 2 tablespoons emafuta emuorivhi
• 2 tablespoons ye oregano
• Munyu, mhiripiri uye parsley kuravira

Kugadzirira modhi:

Shamba uye cheka matipi eokra uye rega vanyike mumvura yemonimu kwemaminitsi makumi matatu. Bvisa kubva mumvura uye woma kuti usazogadzira madonhwe. Ipapo, iyo okra inofanira kutemwa kuita zvidimbu zvepakati uye kuisa padivi. Sunga nyama negariki, mhiripiri, munyu uye parsley uye sunga mupani nemafuta neonion. Regai ibike kwemaminitsi makumi maviri. Wedzera okra uye oregano, uchibvumira kubika kwemimwe maminetsi gumi. Shumira uchiri kupisa.

3. Okra saladi ine ricotta

Zvisungo:

• 200 g ye okra
• 1 diki tsvuku tsvuku
• 1 wepakati anyanisi, akachekwa
• 50 g yemiorivhi akachekwa
• 150 g yakachena ricotta
• 3 tablespoons yevhiniga
• 3 tablespoons emafuta emuorivhi
• Juice muto wemonimu
• Munyu kuravira

Kugadzirira modhi:

Shamba iyo okra, cheka mativi ese uye nyorovesa nemvura ine ndimu kwemaminitsi gumi nemashanu. Dhonza uye, mupani nemvura uye munyu, bika okra kwemaminitsi gumi. Dhonza, rega kupora wozocheka okra kuita zvidimbu. Bira hanyanisi kana sesa nekukurumidza mumafuta emuorivhi, kuti usarase kupisa. Zvinyoro zvinopwanya ricotta uye chengetedza. Roast mhiripiri muhovhoni yakakura kwemaminitsi gumi, wozocheka kuita zvidimbu kana machubhu makuru. Mumudziyo, sanganisa zvese zvinoshandiswa, wedzera maorivhi uye mwaka nevhiniga, mafuta uye munyu.