Pang'ono
Okra ndi membala wa banja la Malvaceae, lomwe limagawana ndi ena a banja la 'mallow' monga thonje, cacao, ndi hibiscus. Nthawi yayitali, nthawi zina imatuluka ndipo nthawi zina imakhala yosalala imadziwikanso kuti 'azimayi aang'ono' m'mayiko ena, koma ku US amadziwika bwino ngati okra .
Pali kusiyana kwakukulu kwa malingaliro onena kuti malo a okra anachokera. Ena amakhulupirira kuti abwera kuchokera ku Ethiopia, komwe amakhulupirira kuti afalikira kumadzulo kwa Africa komanso mpaka kumadera ena a dziko lapansi pakadutsa anthu a Bantu pafupifupi zaka 4,000 zapitazo.
Ena amanena kuti mwina ayamba kusamukira ku Southern Asia, kapena mwina India, akupeza njira yopita ku Brazil kumayambiriro kwa zaka za m'ma 1500. Koma chinthu chimodzi chimakhala chowonadi kwa onse amene amalemba mbiri yake: okra anapita ku US kumayambiriro kwa zaka za m'ma 1700 ndi malonda a akapolo a Atlantic.
Okra amatchulidwa mu mbiri yakale ya Aigupto akale ndi a Moor a zaka za 12 ndi 13. Masiku ano, okra imakhazikitsidwa makamaka ku South America ndi zakudya zake. Zili ndi 'slimy' kapena zozizwitsa zokha ndipo sizingowonongeka zokha , komanso zimapereka zakudya zambiri ku Cajun ndi Creole mbale, kuphatikizapo gumbo , mphodza yapamwamba komanso yokondedwa ya South.
Okra imakula bwino m'madera otentha kuti nyengo izizizira kwambiri padziko lonse lero.
Mu mankhwala amtundu, okra ankagwiritsidwa ntchito pochizira pakhosi, kutupa kwa mucous membrane, matenda opangira mkodzo, matenda otsekula m'mimba ndi zina zamimba, kuphatikizapo mutu ndi malungo.
Madalitso Opambana
Okra ndi masamba abwino kwa omwe amawona kulemera kwawo chifukwa ndi ochepa kwambiri mu zopatsa mphamvu ndipo alibe cholesterol kapena mafuta. Nthawi zambiri Okra amalimbikitsa odyetsa zakudya kwa omwe amatsatira kuchepa kwa thupi kapena zakudya zapakiteriya zochepa.
Pa nthawi imodzimodziyo, imakhala ndi mavitamini, minerals, ndi fiber, komanso ndi imodzi mwa zothandiza kwambiri zamasamba za antioxidants lutein, xanthin ndi beta-carotene. Izi ndizopadera kwa antioxidant ndi katundu wa masomphenya athu.
Okra imakhalanso ndi mavitamini A, E, ndi C olemera kwambiri, omwe amathandiza kwambiri pakhungu la khungu lathu komanso timene timakhala tizilombo toyambitsa matenda komanso tizilombo toyambitsa matenda. Okra imakhalanso ndi chuma chochuluka cha mankhwala a B-complex, folates, flavonoids, mapuloteni, ndi vitamini K. Vitamini K ndi ofunika makamaka ku magazi abwino.
Veggie imeneyi imakhalanso ndi miyala ya calcium, mkuwa, phosphorous, magnesium, iron, selenium, ndi zinki.
Chifukwa cha zowonjezera zowonjezera zowonjezera, masambawa amatha kuwongolera mlingo wa shuga ndi cholesterol mu thupi, zomwe ndi uthenga wabwino kwa anthu omwe ali ndi shuga komanso cholesterol.
Kafukufuku Wokondweretsa
Mu kafukufuku wofalitsidwa mu Jilin Medical Journal ya Jilin School of Medicine ku China, okra inanenedwa kuti imathandiza kwambiri kuchepetsa matenda a shuga a shuga. Phunziro lomweli linasonyeza kuti nthawi zonse kumwa kwa ora kunachepetsanso mwayi wa matenda a impso kusiyana ndi 'kudya zakudya za shuga'.
Odwala matenda a shuga omwe ali ndi impso limodzi ndi matenda a mtima, okra amawonetsedwa kuti amathandiza kwambiri kuchepetsa chiopsezo cha onse awiri.
Chimene Mufuna
- 2
- kaloti
- 2
- maapulo
- 1 chikho chopukutira okra
- Kagawani 1 katsopano
- ginger
- Zosankha: onjezerani mkaka womwe mumakonda monga
- amondi , oat,
- kokonati kapena mkaka
- Chakudya chowonjezera: onjezerani masamba awiri anu
- zobiriwira zobiriwira monga mwana sipinachi,
- maluwa, beet, kapena wheatgrass, kuphatikizapo mtedza womwe mumakonda komanso mbeu.
Momwe Mungapangire Izo
- Mwina muthamanga zitsulo pogwiritsa ntchito juicer kapena kuphatikiza chirichonse pamodzi mu blender.
- Kumbukirani kumwa madzi atsopano kapena smoothie mutangomva bwino komanso zakudya zabwino kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 221 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 97 mg |
| Zakudya | 55 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 4 g |