Ingemuva encane
U-Okra uyilungu lomndeni wakwaMalvaceae, elihlanganyela nabanye emndenini we-'llow 'njengokotini, ukhokho, ne-hibiscus. Leli pod elide, elivame ukuqhuma futhi ngezinye izikhathi liyaziwa nangokuthi 'iminwe yamantombazane' kwamanye amazwe, kodwa e-US iyaziwa ngokuthi i- okra .
Kukhona umehluko omkhulu wemibono mayelana nokuthi i-okra ivelaphi. Abanye bakholelwa ukuthi bevela e-Ethiopia, lapho bakholelwa khona ukuthi basakazeke kulo lonke elaseNtshonalanga Afrika nasezindaweni eziphakathi kwezwekazi ngesikhathi sokufuduka kweBantu cishe eminyakeni engaba ngu-4000 edlule.
Abanye bathi kungenzeka ukuthi sekuqale ukufuduka e-Asia Ese-Southern, noma mhlawumbe naseNdiya, ukuthola indlela eya eBrazil ekuqaleni kwawo-1500. Kodwa into eyodwa isebenza kubo bonke ababhala ngomlando wayo: i-okra yahamba eya e-US ngasekuqaleni kwawo-1700 ne-trans-Atlantic yezohwebo zenceku.
I-Okra ibhekiselwa emlandweni womlando wabaseGibhithe lasendulo namaMoror of the 12th and 13th centuries. Namuhla, i-okra isungulwe ikakhulukazi eNingizimu ye-US nokudla kwayo. It has texture 'slimy' noma umcilaginous futhi akuyona nje emangalisayo okuthosiwe , kodwa futhi ukhokhe ukuqina kuya eziningi Cajun and Creole izitsha, kuhlanganise gumbo , isitsha ikakhulukazi eqinile futhi othandekayo South.
I-Okra ikhula kahle ezindaweni ezishisayo ukuze kufike isimo esifudumele sezulu emhlabeni wonke namuhla.
Emithi yendabuko, i-okra yayisetshenziselwa ukwelapha umkhuhlane, ukuvuvukala kwamakhanda amancane, izifo zokugula kwamagciwane, isifo sohudo nezinye izinkinga zesisu, kanye nekhanda kanye nomkhuhlane.
Izinzuzo ezimangalisayo
I-Okra iyi-yemifino enhle kulabo ababukela isisindo sabo ngoba kuncane kakhulu kilojoule futhi akuqukethe i-cholesterol noma amafutha. I-Okra ivame ukuphakanyiswa izondlo kulabo abalandela ukuncishiswa kwesisindo noma ukudla okuphansi kwe-cholesterol.
Ngesikhathi esifanayo, icebile ngamavithamini, amaminerali, kanye ne-fiber, kanye nokuba yimithombo emihle yemifino ye-antioxidants lutein, xanthin ne-beta-carotene. Lezi ziyingqayizivele zezindawo zabo zokulwa ne-antioxidant kanye nempilo yombono wethu.
U-Okra ucebile amavithamini A, E, no-C, okuwusizo kakhulu empilweni yesikhumba sethu namabhungane omzimba, futhi njengama-antioxidants alwa nezifo nokuguga. I-Okra iyisisetshenziswa esicebile se-B-complex compounds, folates, flavonoids, amaprotheni, ne-vitamin K. Vitamin K iyadingeka ikakhulukazi empilweni enempilo.
Le veggie enhle iqukethe namaminerali calcium, ithusi, i-phosphorus, i-magnesium, insimbi, i-selenium, ne-zinc.
Ngenxa yomthombo wayo ogcwele we-fibre, lo mifino uyakwazi ukusiza ukulawula izinga lokumuncuza ushukela ne-cholesterol emzimbeni, okuyinto izindaba ezinhle kulabo abanesifo sikashukela kanye ne-cholesterol ephakeme.
Ucwaningo Olujabulisayo
Esicwaningweni esashicilelwe ku- Jilin Medical Journal ye-Jilin School of Medicine eChina, i-okra ibike ukuthi ibasiza kakhulu ekunciphiseni i-neuropathy yesifo sikashukela. Lolu cwaningo olufanayo lubonisa ukuthi ukusetshenziswa okuvamile kwe-okra kwanciphisa nokuthi kungenzeka ukuthi isifo sezinso singcono kunokuba 'ukudla okuyisifo sikashukela' kwenzeke.
Abanesifo sikashukela abanesifo senhliziyo nesifo senhliziyo, i-okra iboniswe ukuthi idlale indima ebalulekile ekunciphiseni ubungozi bobabili.
Okuzokwenza
- 2
- izaqathe
- 2
- ama-apula
- 1 inkomishi eline-okra elicwengekile
- 1 uhlamvu olusha
- i-ginger
- Okuzikhethela: engeza ubisi ozithandayo njenge
- i-almond , i-oat,
- ukhukhunathi noma ubisi
- Ukondla okwengeziwe: engeza amaqabunga amabili wakho
- green ozithandayo ezifana baby isipinashi,
- imifino ye-collard, imifino ye-beet, noma i-wheatgrass, kanye namantongomane amantombazane akho owathandayo.
Indlela Yokwenza
- Noma ugijime izithako nge juicer noma umane uhlanganise konke ndawonye kahle blender.
- Khumbula ukuphuza ijusi lakho elisha noma i-smoothie ngokushesha nje lapho ungakwazi khona ukunambitheka okungcono kanye nenani eliphezulu lokudla okunomsoco.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 221 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 97 mg |
| Ama-carbohydrate | 55 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 4 g |