Chinhu Chishoma
Okra inhengo yemhuri yeMalvaceae, iyo inogoverana nevamwe ve 'mallow' mhuri yakadai sekotoni, cacao, uye hibiscus. Iyi yakareba, dzimwe nguva inobhururuka uye dzimwe nguva podha rakasviba inozivikanwawo se'kadzi minwe 'mune dzimwe nyika, asi muU.S. inozivikanwa zvikuru sekuti okra .
Pane misiyano yakakura yemafungiro ekuti okra yakatanga kupi. Vamwe vanozvitenda kuti vabva kuEtiopiya, kubva kwavanofungidzirwa kuti vakapararira muWestern Africa uye kusvika kune nhengo dzepakati pekondinendi panguva yekusimuka kweBantu makore anenge 4000 apfuura.
Vamwe vanoti zvinogona kunge zvakatanga kutamira kuSouth Asia, kana zvichida kunyange India, zvichiwana nzira yayo kuenda kuBrazil mukutanga kwema1500. Asi chimwe chinhu chinoramba chiri chechokwadi kune vose vanonyora nezvezvakaitika kare: okra yakaenda nenzira yeUnited States mumavambo ekuma 1700 nekutengeserana kwevatapwa veAtlantic.
Okra inotaurwa munhoroondo yezvakaitika nevaIjipita vekare uye vaMoor vemakore gumi nemapfumbamwe nema13 . Nhasi, okra inonyanya kugadziriswa muSouth America nekudya kwayo. Iine 'slimy' kana kuti mucilaginous texture uye haisi inoshamisa chete yakabikwa , asi inowedzera kuwedzera kune dzimwe Cajun uye Creole ndiro, kusanganisira gumbo , inonyanya kushingaira uye inodiwa yeSouth.
Okra inokura zvakanyanya munzvimbo dzinotonhorera kunzvimbo dzinodziya mumamiriro okunze munyika yose nhasi.
Mune mishonga yemagariro, okra yakashandiswa kurapa marwadzo, kuputika kwemukasi membrane, urinary tract infections, chirwere uye zvimwe zvinetso zvepamuviri, pamwe nemusoro uye fever.
Amazing Benefits
Okra ihuru miriwo kune avo vanotarisa uremu hwavo sezvo yakanyanya kuderera mumakori uye haina cholesterol kana mafuta. Okra inowanzokurudzirwa nevana vezvokudya kune avo vanotevera kuderedza uremu kana kudyiwa kwecholesterol.
Panguva imwecheteyo, inowedzera mavitamini, mineral, uye fiber, uyewo kuva imwe yezvakanakisisa zvemiti yemishonga ye antioxidants lutein, xanthin uye beta-carotene. Izvi zvinoshamisa kune antioxyidant yavo uye nehutano hwekuona kwedu.
Okra inowedzerawo mavitamini A, E, uye C, ayo anonyanya kukosha kuhutano hweganda redu uye mucous membrane, uye se antioxidants inorwisa zvirwere nekukwegura. Okra iinewo pfuma yakawanda yeB-complex compounds, folates, flavonoids, protein, uye vitamini K. Vitamin K inonyanya kukosha kuropa rehutano.
Izvi zvinoshamisa veggie zvakare ine mineral calcium, mhangura, phosphorus, magnesium, iron, selenium, uye zinc.
Pamusana pemafuta ayo akawanda, iyi yemiti inokwanisa kubatsira kudzora mukana wehuga hwekudya uye cholesterol mumuviri, iyo inhau dzakanaka kune avo vane chirwere cheshuga uye high cholesterol.
Research Inonakidza
Mune chidzidzo chakabudiswa muJilin Medical Journal yeJilin School of Medicine muChina, okra yakataurwa kuti inobatsira zvikuru mukuderedza chirwere cheshuga chehutano. Chidzidzo ichocho chakaratidza kuti nguva dzose kushandiswa kweakra kwakaitawo kuti kuderedza zvirwere zvepfungwa zvirambe zviri nani kudarika 'kudya kwechirwere cheshuga' zvakaitwa.
Muvanhu vane chirwere cheshuga vane mafungiro anokonzera uye chirwere chemwoyo, okra yakaratidzwa kuti inotora basa rinokosha mukuderedza ngozi yezvose.
Zvamunoda
- 2
- karoti
- 2
- maapuro
- 1 cup sliced okra
- 1 tsanga yakachena
- Tsangamidzi
- Zvaunosarudza: wedzera mukaka wako unofarira zvakadai
- almond , oat,
- kokonati kana dairy
- Nokuda kwekudya kwakakwana: wedzera 2-3 mashizha ako
- ruvara rwehutano rwakadai sechecheche sipinashi,
- collard greens, beet greens, kana wheatgrass, pamwe chete nhamba shoma dzevanga vako vanofarira uye mbeu.
Nzira Yokuita Izvo
- Chengetedza zvigadzirwa kuburikidza ne juicer kana kungosanganisa zvinhu zvose pamwe zvakanaka mu blender.
- Yeuka kunwa juice yako itsva kana smoothie pakarepo iwe unogona kukwanisa kuravira uye huwandu hwekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 221 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 97 mg |
| Carbohydrates | 55 g |
| Dietary Fiber | 12 g |
| Protein | 4 g |