Dzidza zvakawanda pamusoro pehuwandu hwekudya kweakra
Okra inotapira zvinomera zvakasvibirira iyo ndiyo podha yezvokudya zvegwenzi reAkra. Iwe unogona kunge unozviziva zvakanakisisa kune fiber yayo yakasvibiswa , iyo inogadzira izvo zvinowanzotsanangurwa se slimy goo. Ikoko kunogona kuderedzwa nekukwikwidza-kupisa pamhepo yakanyanya kupisa kana kubika mumushonga kana mashizha akadai segumbo, apo fiber inoparadzira uye inopa kuwedzera kwemajeri.
Kana iwe ukabika okra nechikafu chechidimbu, zvakadai sejimu remumon, vhiniga kana kunyange tatoti, zvinobatsira kudonha pamusoro pechinhu chinokonzera.
Nyaya Inofadza
Okra yakatanga kuendeswa kumaAmerica munguva yekutengesa varanda. Zvinonzi izwi rokuti okra muchiSwahili ndi "gumbo," iro rinogona kutsanangura mhedzisiro yeyo classic Louisiana dish. Mune dzimwe nzvimbo, okra ichiri kunzi gumbo. Okra inowanzonziwo "minwe yemukadzi."
Carbohydrate uye Fiber Counts
Pakati pehuwandu hwemiriwo, okra haisi yakagadzika uye pakati pemishonga yakadzika-pasi-carb iwe unogona kudya.
| Okra Kugadzirira | Carbs, fiber uye calorie inotora |
|---|---|
| 1/2 kapu yemvura yakachena (yakasvibira kana yakabikwa) | 2 gramu ye net carbs , 2 magiramu fiber, 16 makori |
| 1/2 mukombe wekra yakasviba, yakabikwa | 2 gm net net carbs, 3 gramu ye fiber, 26 makori |
| 1/4 lb (4 oz.) Yekra yakasvibirira | 4 gm net net carbs, 4 gm fiber, 35 makori |
Glycemic Index
Nhamba yeglycemic yezvokudya ndiyo chiratidzo chekuwandisa kwekudya uye kukurumidza kwekudya kunosimudza shuga yako yeropa.
Sezvakaita vazhinji vasiri mishonga yemichero, hapana svesayenzi yekuongorora glycemic index ye okra .
Glycemic Load
Iyo glycemic load yezvokudya inowirirana neyo glycemic index asi inotora kushandiswa kwehutano kuva nhoroondo. Rimwe glycemic load imwe ndiro yakaenzana nekudya 1 gramu yeglucose. Sezvo pane zvishoma zvinyorwa pamusoro peglycemic index ye okra, mutoro weglycemic wakatarwa.
| Inofungidzirwa glycemic load ye okra |
|---|
| ½ mukombe wekra: 1 |
| ¼ lb (4 oz.) Yekra: 3 |
Health Benefits
Okra ndiyo yakanaka ye fiber, iyo inosanganisira fiber yakasanganiswa, iyo inogona kuva nehutano huzhinji, kusanganisira hutano hwekoloni, shuga yeropa, uye nemoyo inobatsira. Iyo inopa zvakanakisisa mavhitamini C, vitamini K , uye manganese, chitubu chakanaka chemafuro, uyewo nzvimbo yakanaka ye magnesium, potassium, vitamini B6 , uye thiamin.
Kusarudzwa uye Kuchengetedza
Kana iri nyoro, okra inonaka inosarudza pods isiri yakanyanya-yakakura kupfuura masendimita masere pakureba, asi zvinoshandiswa 2 kusvika ku3 masendimita, sezvo zvikuru zvinowanzove zvakanyanya kukura uye zvakasimba. Chengetedza pods dzakaoma, zvisina kuputirwa mupurasitiki. Kana yakanyorova ivo vachaumba nokukurumidza uye ipapo vachava slimy. Usavashamba kusvikira wagadzirira kubika.
Kana iwe usingazodyi okra yako mukati memazuva mashomanana, zvakanakisa kuifukidza. Ivharese iyo mumvura inopisa kwemaminitsi matatu kusvika ku4, inyura mumvura yekushambidza kwechando kwemaminitsi mashanu, uye ozoisa mufudzi yemafereji, kubvisa mhepo yakawanda sezvazvinogona.
Zvimwe Zvokudya Mapoka
Zvimwe zvisarudzo zvakachenjera kupfuura vamwe maererano nekusarudza zvokudya zvishoma-carb. Mbeu yemiriwo uye nutswe uye mbeu inoratidzika seine carbs yakaderera uye yakanakisisa yezvokudya.
Zvibereko zvizhinji , zviyo nemimwe michero uye mukaka nemishonga yemiti zvinokonzerwa necarb, asi mishonga yavo yezvokudya inogona kubvumidza kuisanganisira mukudya kwenyu zvishoma.
Sources
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. "Tafura yepasi rose yeglycemic index uye glycemic load values: 2002." American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
- USDA National Nutrient Database ye Standard Reference, Release 28.