Izi Zabwino Zaumoyo wa Okra Zidzakupangitsani Kuganiziranso Veggie Yachilimwe Ino

Zamkati

• Kodi Okra N'chiyani?
• Zakudya Zamtundu wa Okra
• Ubwino Wathanzi la Okra
• Kuteteza Matenda
• Amathandiza Healthy Digestion
• Amayang'anira Magazi A shuga
• Kuteteza Mtima
• Imathandizira Mimba Yathanzi
• Zowopsa za Okra
• Momwe Mungaphikire Okra
• Onaninso za

Odziwika ndi kapangidwe kake kakang'ono akamadulidwa kapena kuphika, therere nthawi zambiri limakhala loipa; Komabe, zokolola za chilimwe zimakhala zathanzi modabwitsa chifukwa cha mndandanda wa michere monga ma antioxidants ndi fiber. Ndipo ndimaluso oyenera, therere limatha kukhala lokoma ndipo zopanda pake - lonjezo. Pitirizani kuwerenga kuti mudziwe za thanzi labwino la okra ndi zakudya, komanso njira zosangalatsa okra.

Kodi Okra N'chiyani?

Ngakhale nthawi zambiri imakonzedwa ngati ndiwo zamasamba (taganizirani: yophika, yokazinga, yokazinga), okra kwenikweni ndi chipatso (!!) chomwe chimachokera ku Africa. Amamera m'madera otentha, kuphatikizapo kum'mwera kwa US kumene amakula chifukwa cha kutentha ndi chinyezi ndipo, "amathera mu mbale zambiri zakumwera," akufotokoza Andrea Mathis, MA, RDN, LD, wolembetsa ku Alabama. dietitian ndi woyambitsa wa Zakudya Zabwino & Zinthu. Phala lonse la okra (kuphatikizapo tsinde ndi mbewu) limadya. Koma ngati mutha kupeza mbewu yonse ya therere (mwachitsanzo m'munda), mutha kudyanso masamba, maluwa, ndi maluwa ngati masamba, malinga ndi North Carolina State University Extension.

Zakudya Zamtundu wa Okra

Okra ndiwopatsa thanzi, amadzitamandira mavitamini ndi mchere wambiri monga vitamini C, riboflavin, folic acid, calcium, ndi potaziyamu, malinga ndi nkhani ya m'magaziniyi. Mamolekyu. Ponena za zinthu zowonda, zazing'ono zomwe therere zimatulutsa zikadulidwa ndikuphika? A goo, omwe amatchedwa mucilage asayansi, ali ndi michere yambiri, atero a Grace Clark-Hibbs, MDA., RD.N., wolemba zakudya komanso woyambitsa Nutrition ndi Grace. CHIKWANGWANI ichi chimathandizira zabwino zambiri za okra, kuphatikiza kuthandizira kugaya chakudya, kasamalidwe ka shuga wamagazi, komanso thanzi la mtima.

Nayi mbiri ya kapu imodzi (~ 160 magalamu) ya okra yophika, malinga ndi United States department of Agriculture:

• 56 kcal
• 3 magalamu mapuloteni
• 1 g mafuta
• 13 magalamu zimam'patsa mphamvu
• 5 magalamu a fiber
• 3 magalamu shuga

Ubwino Wathanzi la Okra

Ngati mndandanda wake wazakudya siwokwanira kuti muwonjezere zokolola zachilimwe pakusintha kwanu, mapindu azaumoyo a okra angachite chinyengo. Patsogolo, pezani zomwe makina obiriwirawa angapangire thupi lanu, malinga ndi akatswiri.

Kuteteza Matenda

Okra amakhala gwero la A + la antioxidants. "Ma antioxidants akuluakulu mu therere ndi ma polyphenols," akutero Mathis. Izi zikuphatikizapo catechin, polyphenol yomwe imapezekanso mu tiyi wobiriwira, komanso mavitamini A ndi C, kupanga okra imodzi mwazakudya zabwino kwambiri za antioxidant zomwe mungadye. Ndipo ndi BFD chifukwa antioxidants amadziwika kuti amachepetsa kapena kuchotsa ma radicals aulere (aka mamolekyu osakhazikika) omwe amatha kuwononga maselo ndikulimbikitsa matenda (monga khansa, matenda a mtima), akufotokoza Mathis.

Amathandiza Healthy Digestion

Ngati kupita nambala yachiwiri kumakhala ngati ntchito, mungafune kupeza malo pa mbale yanu ya therere. Clark-Hibbs anati: "Mitsempha ya mu okra imakhala ndi zinthu zambiri zosungunuka." CHIKWANGWANI chotere chimatenga madzi m'matumbo, ndikupanga chinthu chonga gel chomwe chimakonza chopondapo ndikuthandizira kutsekula m'mimba. "Makoma" a okra pod ndi mbewu zake zilinso ndi zinthu zosungunuka, atero a Susan Greeley, M.S., R.D.N., wolemba zamagulu azachipatala komanso mphunzitsi wamkulu ku Institute of Culinary Education. Ulusi wosasungunuka umapangitsa kuti chimbudzi chiwonjezeke ndipo chimalimbikitsa kuyenda kwa minofu ya m'mimba, yomwe ingapereke mpumulo ku kudzimbidwa, malinga ndi Mayo Clinic. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Amayang'anira Magazi A shuga

Popanga mankhwala ngati gel osungunuka m'matumbo mwanu, ma fiber osungunuka mumchere amathanso kuchepetsa kuyamwa kwa chakudya, motero kupewa spikes zamagazi ndikuchepetsa chiopsezo cha mtundu wachiwiri wa shuga, atero Clark-Hibbs. Kafukufuku wa 2016 adapeza kuti kudya pafupipafupi kwa michere yosungunuka kumatha kukulitsa kuchuluka kwa shuga m'magazi mwa anthu omwe ali kale ndi matenda a shuga amtundu wa 2. "Okra ilinso ndi michere yambiri, mchere womwe umathandiza thupi lanu kutulutsa insulini," atero a Charmaine Jones, M.S., R.D.N., L.D.N., wolemba zakudya komanso woyambitsa wa Food Jonezi. Mwanjira ina, magnesium imathandizira kuti mulingo wanu wa insulini - mahomoni omwe amawongolera momwe chakudya chomwe mumadya chimasinthira kukhala mphamvu - poyang'anira, potero zimathandizira kuti shuga azikhala m'magazi anu, malinga ndi nkhani ya 2019.

Ndipo musayiwale za ma antioxidants omwe ali ndi mphamvu yayikulu, omwe atha kuthandizanso. Kupsyinjika kwa okosijeni (komwe kumachitika mukakhala kuchuluka kwa zopitilira muyeso mthupi) kumathandizira pakukula kwa mtundu wachiwiri wa matenda ashuga. Koma kudya kwambiri ma antioxidants (monga mavitamini A ndi C mu okra) kumachepetsa chiopsezo polimbana ndi izi zopanda pake, komanso, kupsinjika kwa oxidative, malinga ndi kafukufuku wa 2018. (Zogwirizana: Zizindikiro 10 za Matenda A shuga Omwe Akazi Ayenera Kudziwa Zokhudza)

Kuteteza Mtima

Zotsatira zake, fiber mu therere ndi michere yambiri yamagetsi; imathandizira kutsitsa cholesterol ya LDL ("yoyipa") "posonkhanitsa mamolekyu owonjezera a mafuta m'thupi pamene ikuyenda m'chigayo," anatero Clark-Hibbs. Ulusiwu ndiye umabweretsa mafuta a kolesterolini pamene amatuluka m'chimbudzi, akutero Mathis. Izi zimachepetsa kuyamwa kwa cholesterol m'magazi, ndikuthandizira kuchepetsa kuchuluka kwama cholesterol anu ndikuchepetsa chiopsezo cha matenda amtima.

Ma Antioxidants, monga ma phenolic opezeka mu therere (monga makatekisimu), amatetezanso mtima poletsa ma free radicals ochulukirapo. Nayi mgwirizano: Pomwe ma radicals aulere azigwirizana ndi LDL cholesterol, thupi ndi mankhwala azinthu "zoyipa" zimasintha, malinga ndi nkhani ya 2021. Njirayi, yotchedwa LDL oxidation, imathandizira kukulitsa kwa atherosclerosis kapena plaque buildup mu mitsempha yomwe ingayambitse matenda amtima. Komabe, ndemanga yasayansi ya 2019 ikuwonetsa kuti mankhwala a phenolic amatha kuteteza LDL oxidation, motero amatha kuteteza mtima.

Imathandizira Mimba Yathanzi

Okra ali ndi folate yambiri, aka vitamini B9, yomwe aliyense amafunikira kupanga maselo ofiira a magazi ndikuthandizira kukula kwa maselo athanzi ndikugwira ntchito, akutero Jones. Koma ndizofunikira kwambiri pakukula bwino kwa mwana panthawi yomwe ali ndi pakati (ndipo motero amapezeka m'mavitamini asanabadwe). "Kudyetsa pang'ono [panthawi yapakati] kumatha kubweretsa zovuta monga kubadwa kwa neural tube, matenda omwe amayambitsa zolakwika muubongo (mwachitsanzo anencephaly) ndi msana (monga spina bifida) m'mimba," akufotokoza. M'mawu ake, ma micrograms 400 a tsiku ndi tsiku kwa amuna ndi akazi azaka 19 ndi kupitilira apo, ndi ma 600 ma microgram kwa omwe ali ndi pakati, malinga ndi National Institutes of Health. Chikho chimodzi cha therere wophika chimapereka pafupifupi ma micrograms 88 a folate, malinga ndi USDA, kotero okra ndikutsimikiza kukuthandizani kukwaniritsa zolingazo. (Gwero lina labwino? Ma Beet, omwe ali ndi 80 mcg pa ~ 100-gram service. Mukamadziwa zambiri!)

Zowopsa za Okra

Amakonda miyala ya impso? Pitani mosavuta pa okra, chifukwa imakhala ndi oxalates ambiri, omwe ndi mankhwala omwe amachulukitsa chiopsezo chanu chokhala ndi miyala ya impso ngati mudakhalapo kale, atero Clark-Hibbs. Ndi chifukwa chakuti oxalates owonjezera amatha kusakanikirana ndi calcium ndikupanga calcium oxalates, chigawo chachikulu cha miyala ya impso, akutero. Ndemanga ya 2018 ikuwonetsa kuti kudya ma oxalate ambiri pansi kumachulukitsa kuchuluka kwa oxalates omwe amatuluka kudzera mumkodzo (womwe umadutsa mu impso), kukulitsa mwayi wopanga miyala ya impso. Chifukwa chake, anthu "omwe amatha kudwala matenda a impso ayenera kuchepetsa kuchuluka kwa zakudya zomwe zimakhala ndi oxalate zomwe amadya nthawi imodzi," adatero.

Mwinanso mungafunike kusamala ngati mukumwa ma anticoagulants (opopera magazi) kuti muteteze magazi, a Mathis. Okra ali ndi vitamini K wambiri, michere yomwe imathandiza kuti magazi aziundana - njira yeniyeni yochepetsera magazi yomwe imafuna kupewa. (ICYDK, oonda magazi amathandiza kupewa magazi kuundana kwa odwala omwe ali ndi zovuta zina monga atherosclerosis, motero amachepetsa chiopsezo cha matenda a mtima kapena kupwetekedwa. ochepetsa magazi, akutero Mathis.

TL; DR - Ngati mumatha kuponyedwa miyala kapena kumwa magazi ochepa, fufuzani ndi doc yanu kuti mudziwe kuchuluka kwa zomwe mungadye musanadye okra.

Momwe Mungaphikire Okra

"Okra angapezeke mwatsopano, mazira, zamzitini, kuzifutsa, komanso mu mawonekedwe a ufa," akutero Jones. Masitolo ena atha kugulitsanso zokometsera za okra zouma, monga Trader Joe's Crispy Crunchy Okra (Buy It, $ 10 pamatumba awiri, amazon.com). Mumsewu wa mufiriji, umapezeka paokha, buledi, kapena muzakudya zopangidwa kale. Izi zikunenedwa, zosankha zatsopano komanso zoziziritsa zosaphika mkate ndizopatsa thanzi kwambiri, chifukwa zimakhala ndi michere yambiri popanda zowonjezera zowonjezera monga sodium, akufotokoza Jones.

Za ufa wa therere? Amagwiritsidwa ntchito ngati zokometsera, osati m'malo mwa masamba onse. "[Ndi] njira yathanzi kuposa kugwiritsa ntchito mchere kapena zosakaniza," atero a Jones, koma mwina simungayipeze ku jaunt yanu yotsatira ya Whole Foods. M'malo mwake, pitani ku sitolo yapadera kapena, osati modabwitsa, Amazon, komwe mungathe kugula zinthu monga Naturevibe Botanicals Okra Powder (Buy It, $16, amazon.com).

Mukamagula okra watsopano, sankhani zokolola zobiriwira bwino komanso zowala bwino ndikuchotsa zomwe zatuluka kapena zopunduka, popeza izi ndi zizindikiro zowola, malinga ndi University of Nebraska-Lincoln. Kunyumba, sungani therere wosasamba mu chidebe chosindikizidwa kapena thumba la pulasitiki mufiriji. Ndipo chenjezedwa: therere watsopano ndi wowonongeka kwambiri, kotero mudzafuna kudya ASAP, mkati mwa masiku awiri kapena atatu, malinga ndi University of Arkansas.

Ngakhale kuti ikhoza kudyedwa yaiwisi, "anthu ambiri amaphika therere poyamba chifukwa khungu limakhala ndi kansalu kakang'ono kamene kamakhala kosaoneka pambuyo pophika," anatero Clark-Hibbs. Okra watsopano akhoza kuwotchedwa, yokazinga, yokazinga, kapena yophika. Koma monga tanenera poyamba paja, therere likadulidwa kapena kuphikidwa, limatulutsa ntchentche zowonda zomwe anthu ambiri sakonda.

Kuti muchepetse zojambulazo, dulani okra mzidutswa zazikulu, chifukwa "mukamachepetsa, ndiye kuti mudzapeza mawonekedwe ocheperako," amagawana Clark-Hibbs. Mwinanso mungafune kugwiritsa ntchito njira zophika zouma (monga kukazinga, kukazinga, kukazinga), watero a Jones, motsutsana ndi njira zophika zowuma (monga kutentha kapena kuwira), zomwe zimapangitsa chinyezi ku okra ndipo, zimathandizanso goo. Kuphika kouma kumaphatikizaponso kuphika pa kutentha kwakukulu, kumene “kumachepetsa nthawi [ya therere] yophikidwa ndipo motero kumachepetsa kuchuluka kwa matope otuluka,” akuwonjezera Clark-Hibbs. Potsirizira pake, mukhoza kuchepetsa slime mwa "kuwonjezerapo asidi monga msuzi wa phwetekere, mandimu, [kapena] msuzi wa adyo," akutero Jones. Goo, pitani!

Mwakonzeka kupereka therere kuti liwongolere? Nazi njira zingapo zokoma zovomerezedwa ndi akatswiri zogwiritsa ntchito okra kunyumba:

Monga mbale yokazinga. “Imodzi mwa njira zosavuta komanso zopatsa thanzi kwambiri [zophikira] therere ndi kuwotcha,” anatero Clark-Hibbs. "Lembani pepala lakhuku lokhala ndi pepala lojambulidwa ndi aluminiyamu kapena pepala lolembapo, ikani okra pamalo amodzi, kuthirani mafuta, ndikumaliza ndi mchere komanso tsabola kuti mulawe. Izi zithandizira okra ndikusungabe crispy ndikupewa kapangidwe kake kameneka akhoza [kutheka ndi kuwira]."

Monga mbale yosungidwa. Kuti mutenge okra wina wosavuta, sungani ndi zonunkhira zanu. Choyamba, "tenthetsani mafuta mu poto wamkulu pamsana-kutentha kwambiri. Onjezerani okra ndikuphika kwa mphindi pafupifupi 4 mpaka 5, kapena mpaka kubiriwira kobiriwira. Nyengo ndi mchere, tsabola, ndi zina zina musanatumikire," akutero Mathis. Mukufuna inspo? Yesani Chinsinsi ichi cha bhindi, kapena okra wachimwenye waku India, kuchokera kubulogu yazakudya Mtima Wanga Beets.

Mukuyambitsa-mwachangu. Kwezani sabata yanu yotsatira yambitsani-mwachangu ndi therere. Chakudyacho chimafuna njira yophikira mwachangu, yomwe ingathandize kuchepetsa matope. Onani zosakaniza zinayi za therere zomwe zikuyambitsa-mwachangu kuchokera ku blog yazakudya Buku la Cook la Omnivore.

Mu stews ndi soups. Pogwiritsa ntchito njira yoyenera, mucilage mu okra akhoza kukuthandizani. Itha kukulitsa mbale (ganizirani: mphodza, gumbo, supu) monga chimanga, malinga ndi Mathis. "Ingowonjezerani okra wodulidwa [mu supu yanu] pafupifupi mphindi 10 [musanayambe] kuphika," akutero. Yesani chinsinsi chodyera cha m'nyanja cha gumbo kuchokera pagulu lazakudya Grandbaby Cakes.

Mu saladi. Gwiritsani ntchito bwino zokolola zachilimwe pophatikiza therere ndi masamba ena ofunda. Mwachitsanzo, "[okra wophikidwa] akhoza kudulidwa ndi kuwonjezeredwa ku saladi ya phwetekere yachilimwe ndi chimanga," anatero Greeley.

Onaninso za