Aya maOkra Health Benefits Achaita Kuti Ufungezve Iyi Zhizha Veggie

Zvemukati

• Chii chinonzi Okra?
• Okra Nutrition
• Okra Health Benefits
• Inobvisa Chirwere
• Inotsigira Healthy Digestion
• Inotarisira Ropa Shuga Mazinga
• Inodzivirira Mwoyo
• Inotsigira Healthy Pregnancy
• Ingangoitika Njodzi dzeOkra
• Nzira yekubika Okra
• Ongororo ye

Inozivikanwa nekutsvedza kwayo painochekwa kana kubikwa, okra inowanzo kuwana yakaipa rep; zvisinei, chirimo chirimo chine hutano hunoyemurika nekuda kwemutsetse wayo wezvinovaka muviri senge antioxidants uye fiber. Uye nemaitiro akakodzera, okra inogona kuva inonaka uye goo-free - vimbiso. Verenga pamusoro kuti udzidze nezve okra's hutano mabhenefiti uye chikafu, uye nzira dzekunakidzwa okra.

Chii chinonzi Okra?

Kunyange zvazvo inowanzogadzirirwa semuriwo (funga: yakabikwa, yakagochwa, yakakangwa), okra chaizvoizvo muchero (!!) iyo inobva kuAfrica. Inokura mumamiriro ekunze anodziya, kusanganisira maodzanyemba kweUS uko inokura nekuda kwekupisa uye hunyoro uye, zvakare, "inoguma mundiro zhinji dzekumaodzanyemba," anotsanangura Andrea Mathis, MA, RDN, LD, Alabama-yakanyoreswa. dietitian uye muvambi we Kunaka Kudya & Zvinhu. Iyo yose okra pod (inosanganisira hunde nembeu) inodyiwa. Asi kana imi zvichaitika kuti kuwana okra rose chirimwa (semuenzaniso mubindu), unogona kudya mashizha, maruva, uye ruva atwo sezvo hanyanisi, maererano North Carolina State University Extension.

Okra Nutrition

Okra inyanzvi yezvekudya, ichizvikudza akawanda mavhitamini uye zvicherwa zvakaita sevhitamini C, riboflavin, folic acid, calcium, uye potassium, maererano nenyaya iri mujenari. Mamorekuru. Kana chiri icho chakakora, chinotetepa icho okra inoburitsa painochekwa nekubikwa? Iyo goo, nesainzi inonzi mucilage, ine fiber yakawanda, anodaro Grace Clark-Hibbs, MDA., RD.N., chiremba wezvekudya akanyoreswa uye muvambi weNutrition naGrace. Iyi fiber inokonzeresa mazhinji eakra's hutano hwekubatsira, kusanganisira kutsigira kwekugaya, maneja eropa manejimendi, uye hutano hwemwoyo.

Heino chimiro chehutano hwe 1 mukombe (~ 160 gramu) ye okra yakabikwa, sekureva kweUnited States Dhipatimendi rezvekurima:

• 56 macalorie
• 3 gramu mapuroteni
• 1 gramu mafuta
• 13 gramu makabhohaidhiretsi
• 5 gramu fiber
• 3 gramu shuga

Okra Health Benefits

Kana iro rovha yezvirimwa isina kukwana kuti iwe uwedzere ichi chirimo zvigadzirwa kune yako kutenderera, okra's hutano mabhenefiti anogona kuita hunyengeri. Mberi, tsvaga kuti chii chingaitwe nemuchina wakasvibira uyu wemuviri wako, sekutaura kwenyanzvi.

Inobvisa Chirwere

Okra inoitika kuva iyo A + sosi ye antioxidants. "Ma antioxidants makuru mu okra ndiwo polyphenols," anodaro Mathis. Izvi zvinosanganisira catechin, polyphenol iyo zvakare inowanikwa mu green tii, pamwe nemavitamini A uye C, kugadzira okra chimwe chezvakanakisa antioxidant chikafu chaungadya. Uye iyo iBFD nekuti ma antioxidants anozivikanwa kusarerekera kana kubvisa mahara radicals (aka kusagadzikana mamorekuru) anogona kukuvadza maseru uye kukurudzira zvirwere (semuenzaniso cancer, chirwere chemoyo), anotsanangura Mathis.

Inotsigira Healthy Digestion

Kana kuenda nhamba mbiri uchinzwa kunge basa, ungangoda kutsvaga nzvimbo mundiro yako ye okra. "Mucilage iri mu okra inonyanya kukwirira mune yakasviba fiber," anodaro Clark-Hibbs. Rudzi urwu rwefibre runotora mvura mune yemudumbu, ichigadzira chinhu chakaita sejeri chinosimbisa chigaro uye chinobatsira kudzora manyoka. Iyo okra pod "madziro" nembeu zvinewo zvisingasviki fiber, anodaro Susan Greeley, M.S., R.D.N., akanyoreswa wezvekudya zvinovaka muviri uye murayiridzi wemubiki kuInstitute of Culinary Education. Insoluble fiber inowedzera fecal yakawanda uye inosimudzira matumbo emhasuru mafambiro, ayo anogona kupa zororo kubva kuzvimbirwa, sekureva kweMayo Clinic. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Inotarisira Ropa Shuga Mazinga

Nekugadzira iyo gel-senge chinhu mumatumbo ako, iyo soluble fiber mune okra inogona zvakare kudzora kunwa kwemakabohydrate, nekudaro kudzivirira mashuga eropa uye nekudzora njodzi yako yerudzi rwechipiri chirwere cheshuga, anodaro Clark-Hibbs. Chidzidzo che2016 chakawana kuti kugara uchidya fiber yakasungunuka kunogona kusimudzira huwandu hweshuga yeropa muvanhu vatove nerudzi rwechipiri chirwere cheshuga. "Okra yakafumawo mu magnesium, chicherwa chinobatsira muviri wako kuburitsa insulin," anodaro Charmaine Jones, M.S., R.D.N., L.D.N., akanyoreswa nezvekudya zvinovaka muviri uye muvambi weFood Jonezi. Mune mamwe mazwi, magnesium inobatsira kuchengetedza mazinga ako e insulin - iyo hormone inodzora machinjiro echikafu chaunodya kuita simba - mukutarisa, zvichibatsira kugadzirisa mazinga eshuga yeropa, maererano nechinyorwa cha2019.

Uye haufanire kukanganwa nezve iwo akakwenenzverwa antioxidants, ayo anogona kukwereta ruoko, futi. Oxidative kushushikana (kunoitika kana paine kuwanda kwemahara radicals mumuviri) inoita basa mukusimudzira kwerudzi rwechipiri chirwere cheshuga. Asi kudya kwakanyanya kweantioxidants (semuvhitamini A uye C mune okra) kunogona kudzikisa njodzi nekurwisa aya mahara radicals uyezve, kushushikana kweiyo oxidative, sekureva kwe2018 kudzidza. (Yakabatana: Iyo 10 Chirwere cheshuga Zviratidzo Vakadzi Vanofanira Kuziva Nezve)

Inodzivirira Mwoyo

Sezvazvinoitika, iyo fiber mu okra ndiyo yakawanda-yakawanda tasking zvinovaka muviri; inobatsira kudzikisa LDL ("yakaipa") cholesterol "nekuunganidza mamwe mamorekuru echolesterol sezvaanofamba nemudumbu," anodaro Clark-Hibbs. Iyo fiber inobva yaunza pamwe necholesterol sezvainobuditswa muchituru, anodaro Mathis. Izvi zvinoderedza kunwa kwecholesterol muropa, zvichibatsira kudzora cholesterol yako uye kudzikamisa njodzi yako yechirwere chemwoyo.

Antioxidants, senge phenolic makomputa akawanikwa mu okra (semakatekini), anodzivirirawo moyo nekudzikisira akawandisa emahara radicals. Heino dhiri: Kana ma radicals emahara achibatana neLDL cholesterol, iyo yemuviri uye makemikari zvimiro zve "zvakaipa" zvinhu zvinoshanduka, maererano nechinyorwa cha2021. Maitiro aya, anonzi LDL oxidation, anobatsira mukuvandudza atherosclerosis kana plaque buildup mune tsinga dzinogona kutungamira kuchirwere chemoyo. Nekudaro, 2019 yekuongorora kwesainzi inocherekedza kuti phenolic makomputa anogona kudzivirira LDL oxidation, nokudaro inogona kudzivirira moyo.

Inotsigira Healthy Pregnancy

Okra yakafuma mune folate, aka vhitamini B9, iyo munhu wese anoda kuumba matsvuku masero eropa uye kutsigira ane hutano maseru kukura uye basa, anodaro Jones. Asi zvakanyanyisa kukosha mukukura kwakanaka kwechibereko panguva yekuzvitakura (uye nekudaro inowanikwa mumavhitamini epamuviri). "Yakaderera folate kudya [panguva yekuzvitakura] inogona kukonzera kuberekwa zvisina kujairika senge neural tube kuremara, chirwere chinokonzeresa kuremara muuropi (semuenzaniso anencephaly) uye musana wesana (semuenzaniso spina bifida) mumucheche," anotsanangura. Nezve mamiriro ezvinhu, zvinokurudzirwa kudya kwezuva nezuva zvemamirioni mazana mana evarume nevakadzi vane makore gumi nemapfumbamwe zvichikwira, uye mazana matanhatu emakirogiramu evanhukadzi, maererano neNational Institutes of Health. Imwe mukombe weokra yakabikwa inopa ma 88 micrograms e folate, sekureva kweUSDA, saka okra ine chokwadi chekubatsira iwe kuzadzisa izvo zvinangwa. (Imwe yakanaka sosi ye folate? Beet, iyo iine 80 mcg pa ~ 100-gram inoshumira. Izvo zvaunoziva zvakanyanya!)

Ingangoitika Njodzi dzeOkra

Inowanzoita mabwe eitsvo? Enda nyore pa okra, sezvo yakakwira mu oxalates, ayo ari makomponi anowedzera njodzi yako yekukudziridza matombo eitsvo kana iwe wakambove nawo munguva yakapfuura, anodaro Clark-Hibbs. Imhaka yekuti oxalates yakawandisa inogona kusanganiswa necalcium uye kugadzira calcium oxalates, chikamu chikuru chematombo eitsvo, anodaro. Ongororo ya2018 inoratidza kuti kudya yakawanda yemahotera mukugara kunowedzera huwandu hwee oxalates yakaburitswa kuburikidza neweti (iyo inofamba kuburikidza neitsvo), ichiwedzera mikana yako yekuvandudza itsvo matombo. Nekudaro, vanhu "avo vari panjodzi yekuumba matombo eitsvo vanofanira kudzikisira huwandu hwezvikafu zvine oxalate zvavanodya panguva imwe chete," anodaro.

Iwe unogona zvakare kuda kuenderera nekungwarira kana iwe uri kutora anticoagulants (ropa rakatetepa) kudzivirira kuwanda kweropa, anodaro Mathis. Okra yakafuma muvhitamini K, chikafu chinobatsira mukugwamba kweropa - iyo chaiyo maitiro eropa rinoonda kudzivirira. (ICYDK, vatete veropa vanobatsira kudzivirira kugwamba kweropa kune varwere vane mamwe mamiriro akaita seatherosclerosis, zvichideredza njodzi yekurwara nemoyo kana sitiroko. vanoonda ropa, anodaro Mathis.

TL; DR - Kana iwe uchinge uchinge uchinetseka nematombo kana kutora ropa rakatetepa, tarisa kune yako dokoti kuti uone kuti yakawanda sei yaunogona kudya zvakachengeteka usati wadzvanya pasi pa okra.

Nzira yekubika Okra

"Okra inogona kuwanikwa yakachena, yakaomeswa, yakakangwa, yakabikwa, uye yakaomeswa poda fomu," anodaro Jones. Zvimwe zvitoro zvinogonawo kutengesa zvidyo zveokra zvakaomeswa, seTrader Joe's Crispy Crunchy Okra (Tenga Izvo, $10 yemabhegi maviri, amazon.com). Munzvimbo yefiriji, inowanikwa yega, yechingwa, kana mukudya kwakagara kwagadzirwa. Izvo zviri kutaurwa, matsva uye echando asina-chingwa sarudzo ndidzo hutano, sezvo dziine hupamhi hwepamusoro zvemukati pasina akawedzera ekuchengetedza akadai sesodium, anotsanangura Jones.

Nezve okra powder? Inoshandiswa zvakanyanya sezvirunga, pane kutsiva muriwo wese. "[Ndiyo] imwe nzira ine hutano yekushandisa munyu kana zvigadzirwa zvakavhenganiswa," anodaro Jones, asi pamwe haungazoiwana pane yako inotevera Yekudya kwekudya. Pane kudaro, enda kuchitoro chepamusoro kana, kwete zvinotyisa, Amazon, kwaunogona kubata chigadzirwa chakadai seNaturevibe Botanicals Okra Powder (Tenga Iiri, $ 16, amazon.com).

Paunenge uchitenga okra nyoro, nhonga muchero wakasimba uye wakasvibira wakajeka uye bvisa kunze kweiyo yakatsvuka kana kushaya simba, sezvo izvi zviri zviratidzo zvekuora, maererano neYunivhesiti yeNebraska-Lincoln. Kumba, chengeta okra isina kugezwa mumudziyo wakavharika kana bhegi repurasitiki mufiriji. Uye yambira: Okra nyowani inoparara, saka iwe uchazoda kuidya ASAP, mukati memazuva maviri kusvika matatu, sekureva kweUniversity yeA Arkansas.

Kunyange zvazvo inogona kudyiwa isina kubikwa, "vanhu vazhinji vanotanga kubika okra nokuti ganda rine zvishoma zvinyoro zvishoma izvo zvinova zvisingaoneki mushure mekubika," anodaro Clark-Hibbs. Okra itsva inogona kugochwa, yakakangwa, yakagochwa, kana kubikwa. Asi sezvambotaurwa, painochekwa kana kubikwa, okra inoburitsa mutete mutete uyo vanhu vazhinji vasingade.

Kuti udzikise slime, cheka okra kuita zvidimbu zvakakura, nekuti "zvishoma zvaunoicheka, zvishoma iwe uchawana iyo siginecha slimy texture," anogovera Clark-Hibbs. Iwe unogona zvakare kuda kushandisa yakaoma nzira dzekubika (semuenzaniso kutsvaira, kunokisa, kuchera), anocherekedza Jones, vs. nzira dzekubika dzakanyorova (semuenzaniso kupisa kana kufashaira), izvo zvinowedzera hunyoro kune okra uyezve, zvinowedzera goo. Kubika kwakaoma zvakare kunosanganisira kubika pakupisa kukuru, uko "kunopfupisa huwandu hwenguva [iyo okra] iri kubikwa uye nekudaro inoderedza huwandu hwesilamu iri kuburitswa," anowedzera Clark-Hibbs. Chekupedzisira, unogona kudzikisira slime neku "kuwedzera chinhu chine acidic senge muto wemadomasi, ndimu, kana garlic muto," anodaro Jones. Goo, enda!

Wakagadzirira kupa okra spin? Heano mashoma anonaka nyanzvi-anotenderwa nzira dzekushandisa okra kumba:

Sedhishi rakagochwa. "Imwe yenzira dziri nyore uye dzinodiridza mukanwa ku [kubika] okra ndeyekuchigocha," anodaro Clark-Hibbs. Rongedza pepa recookie nealuminium foil kana kuti bepa rematehwe, woisa okra muchikamu chimwe chete, wora mafuta emuorivhi, wopedzisa nemunyu nemhiripiri kuti uravire. Izvi zvinopfavisa okra uchiramba uchitsveta uye kudzivirira kutsvedza kunoita zvinogona [kuitika nekubika]. "

Senge sauteed dhishi. Kuti uwane imwe nyore kutora okra, iite nemafuta ako ezvinonhuwira. Kutanga, "pisa mafuta mupani hombe pamusoro pepakati-pakakwirira kupisa. Wedzera okra uye ubike kwemaminitsi angangoita mana kana mashanu, kana kusvika riine girini yakajeka. Mwaka nemunyu, mhiripiri, nezvimwe zvinwiwa usati washandira," anodaro Mathis. Unoda inspo? Edza iyi resipi yebhindi, kana crispy Indian okra, kubva kubhurogi rekudya Mwoyo Wangu Beet.

Mukukurudzira-fry. Simudza yako rinotevera vhiki yevhiki kumhanyisa-fry ne okra. Iyo ndiro inoda kukurumidza kubika nzira, iyo inobatsira kuderedza slime. Tarisa uone ichi chechina-chinongedzo okra kurudzira-fry kubva kune chikafu blog Omnivore's Cookbook.

Mune stews uye soups. Nemaitiro akakodzera, mucilage muokra inogona kushanda mukufarira kwako. Inogona kuburitsa ndiro (funga: stew, gumbo, muto) kungofanana nechibage, maererano naMathis. "Ingowedzera okra yakadonhedzwa [mumuto wako] maminetsi gumi usati [wapedza] kubika," anodaro. Edza iyi yekumwisa mvura yegungwa recipe gumbo kubva kuchikafu blog Cheka Sekuru.

Mu saladhi. Ita zvakanyanya zhizha rezvirimwa nekubatanidza okra nemamwe anodziya-ekunze veggies. Semuenzaniso, "[okra yakabikwa] inogona kutemwa uye kuwedzerwa kune inotapira inonaka yetamato uye chibage saradhi," anodaro Greeley.

Ongororo ye