Waɗannan Fa'idodin Lafiyar Okra Za su Sa ku Sake Tunanin Wannan Ganyen bazara

Wadatacce

• Menene Okra?
• Okra Gina Jiki
• Amfanin Lafiyar Okra
• Wards Off Disease
• Yana goyan bayan narkewar lafiya
• Yana Sarrafa Matakan Sugar Jini
• Yana Kare Zuciya
• Yana Goyon Bayan Ciki
• Matsalolin Okra masu yuwuwa
• Yadda ake dafa Okra
• Bita don

An san shi saboda siririnsa yayin yanke ko dafa shi, okra galibi yana samun mummunan wakilci; duk da haka, kayan aikin bazara yana da ban sha'awa da lafiya godiya ga jerin abubuwan gina jiki irin su antioxidants da fiber. Kuma tare da dabarun da suka dace, okra na iya zama dadi kuma goo-free - alkawari. Karanta don koyo game da fa'idodin kiwon lafiya na okra da abinci mai gina jiki, da hanyoyin jin daɗin okra.

Menene Okra?

Kodayake yawanci ana shirya shi kamar kayan lambu (tunani: dafaffen, gasashe, soyayyen), okra ainihin 'ya'yan itace ne (!!) wanda asalinsa ya fito daga Afirka. Yana girma a cikin yanayi mai dumi, ciki har da kudancin Amurka inda yake bunƙasa godiya ga zafi da zafi kuma, bi da bi, "yana ƙarewa a yawancin jita-jita na kudancin," in ji Andrea Mathis, MA, RDN, LD, mai rijista na Alabama. mai cin abinci kuma wanda ya kafa Abinci Mai Kyau & Abubuwa. Dukan kwandon okra (gami da tushe da tsaba) ana iya ci. Amma idan kun kasance kuna samun damar yin amfani da tsire-tsire na okra (misali a cikin lambu), kuna iya cin ganye, furanni, da furen fure a matsayin ganye, a cewar Faɗawar Jami'ar Jihar North Carolina.

Okra Gina Jiki

Okra babban tauraro ne mai gina jiki, yana alfahari da yawan bitamin da ma'adanai kamar bitamin C, riboflavin, folic acid, calcium, da potassium, in ji wata kasida a cikin mujallar. Molecules. Dangane da wancan kauri, siriri da kayan okra ke sakin idan aka yanke ta dahu? Goo, a kimiyance da ake kira mucilage, yana da yawa a cikin fiber, bayanin kula Grace Clark-Hibbs, MD, R.D.N. Wannan fiber ɗin yana da alhakin yawancin fa'idodin abinci na okra, gami da tallafin narkewa, sarrafa sukari na jini, da lafiyar zuciya.

Anan ga bayanin sinadirai na kofi 1 (~ gram 160) na dafaffen okra, bisa ga Ma'aikatar Aikin Gona ta Amurka:

• 56 kcal
• 3 grams na furotin
• 1 gram mai
• 13 grams na carbohydrate
• 5 grams na fiber
• 3 grams na sukari

Amfanin Lafiyar Okra

Idan lissafin abubuwan gina jiki bai isa ya sa ku ƙara amfanin gona na bazara zuwa juyawa ba, fa'idodin lafiyar okra na iya yin dabara. Gaba, gano abin da wannan koren injin na wani sinadari zai iya yi wa jikin ku, a cewar masana.

Wards Off Disease

Okra ya zama tushen A+ na antioxidants. "Babban antioxidants a cikin okra sune polyphenols," in ji Mathis. Wannan ya haɗa da catechin, polyphenol wanda shima ana samunsa a koren shayi, da kuma bitamin A da C, yin okra ɗayan mafi kyawun abincin antioxidant da zaku iya ci. Kuma wannan shine BFD saboda an san antioxidants don kawar da radicals kyauta (aka unstable molecules) waɗanda zasu iya lalata sel da inganta cututtuka (misali ciwon daji, cututtukan zuciya), in ji Mathis.

Yana goyan bayan narkewar lafiya

Idan zuwa lamba biyu yana jin kamar aiki, kuna iya samun wuri akan farantin ku don okra. Clark-Hibbs ya ce: "Abin da ke cikin okra yana da girma musamman a cikin fiber mai narkewa." Wannan nau'in fiber yana sha ruwa a cikin hanji na ciki, yana haifar da wani abu mai kama da gel wanda ke ɗora kujera kuma yana taimakawa hana cutar gudawa. Hakanan “bangon” da tsaba na okra pod yana ɗauke da fiber mara narkewa, bayanin kula Susan Greeley, MS, RDN, ƙwararren masanin abinci mai gina jiki da kuma malamin shugaba a Cibiyar Ilimin Culinary. Fiber mara narkewa yana ƙara yawan fecal kuma yana haɓaka motsin tsoka na hanji, wanda zai iya ba da taimako daga maƙarƙashiya, a cewar Mayo Clinic. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Yana Sarrafa Matakan Sugar Jini

Ta hanyar samar da wannan nau'in gel-kamar a cikin hanjin ku, fiber mai narkewa a cikin okra kuma na iya rage shayarwar carbohydrates, don haka hana hawan jini da rage haɗarin kamuwa da ciwon sukari na 2, in ji Clark-Hibbs. Nazarin 2016 ya gano cewa cin fiber mai narkewa na yau da kullun na iya inganta matakan sukari na jini a cikin mutanen da ke da nau'in ciwon sukari na 2. Charmaine Jones, MS, R.D.N., L.D.N, marubucin abinci mai gina jiki da kuma wanda ya kafa Food Jonezi ya ce "Okra kuma yana da wadatar magnesium, ma'adinai wanda ke taimaka wa jikin ku ɓoye insulin." A takaice dai, magnesium yana taimakawa ci gaba da matakan insulin - hormone wanda ke sarrafa yadda ake canza abincin da kuke ci zuwa makamashi - a duba, ta hakan yana taimakawa daidaita matakan sukari na jini, a cewar labarin 2019.

Kuma kar a manta game da waɗancan magungunan antioxidants masu ƙarfi, waɗanda zasu iya ba da hannu, suma. Damuwa mai cutarwa (wanda ke faruwa lokacin da akwai wuce haddi na radicals a cikin jiki) yana taka rawa wajen haɓaka nau'in ciwon sukari na 2. Amma yawan shan antioxidants (misali bitamin A da C a cikin okra) na iya rage haɗarin ta hanyar yaƙar waɗannan tsattsauran ra'ayi kuma, bi da bi, damuwar oxyidative, a cewar binciken 2018. (Masu Alaka: Alamomin Ciwon Suga Guda 10 Da Ya Kamata Mata Su Sani)

Yana Kare Zuciya

Kamar yadda ya fito, fiber a cikin okra shine ainihin abubuwan gina jiki mai yawan ayyuka; yana taimakawa rage LDL ("mummunan") cholesterol "ta hanyar tattara ƙarin ƙwayoyin cholesterol yayin da yake tafiya cikin tsarin narkewa," in ji Clark-Hibbs. Fiber ɗin yana kawo cholesterol yayin da aka fitar da shi a cikin kujera, in ji Mathis. Wannan yana rage shakar cholesterol a cikin jini, yana taimakawa sarrafa matakan cholesterol da rage haɗarin cututtukan zuciya.

Antioxidants, irin su mahadi na phenolic da aka samo a cikin okra (misali catechins), kuma suna kare zuciya ta hanyar kawar da wuce gona da iri na radicals. Anan ga yarjejeniyar: Lokacin da masu tsattsauran ra'ayi ke hulɗa da LDL cholesterol, kayan jiki da sinadarai na abubuwan "mara kyau" suna canzawa, bisa ga labarin 2021. Wannan tsari, wanda ake kira LDL oxidation, yana ba da gudummawa ga ci gaban atherosclerosis ko ginin plaque a cikin arteries wanda zai iya haifar da cututtukan zuciya. Koyaya, nazarin kimiyya na 2019 ya lura cewa mahaɗan phenolic na iya hana haɓaka LDL, don haka yana iya kare zuciya.

Yana Goyon Bayan Ciki

Okra yana da wadata a folate, aka bitamin B9, wanda kowa yana buƙatar ƙirƙirar sel jini kuma yana tallafawa ci gaban sel da aiki lafiya, in ji Jones. Amma yana da mahimmanci musamman don ingantaccen ci gaban tayin yayin daukar ciki (kuma ana samun shi a cikin bitamin prenatal). "Ƙananan ƙarancin folate [a lokacin daukar ciki] na iya haifar da lahani na haihuwa kamar lahani na bututun jijiya, cutar da ke haifar da lahani a cikin kwakwalwa (misali anencephaly) da kashin baya (misali spina bifida) a cikin tayi," in ji ta. Don mahallin, shawarar yau da kullun na folate shine microgram 400 ga maza da mata masu shekaru 19 da haihuwa, da micrograms 600 ga masu juna biyu, a cewar Cibiyoyin Kiwon Lafiya na Ƙasa. Kofi ɗaya na dafaffen okra yana ba da kusan 88 micrograms na folate, bisa ga USDA, don haka okra tabbas zai taimaka muku cimma waɗannan burin. (Wani kyakkyawan tushen folate? Gwoza, wanda ke da 80 mcg a cikin ~ hidimar gram 100. Da yawan sani!)

Matsalolin Okra masu yuwuwa

Mai saurin kamuwa da duwatsun koda? A sauƙaƙe a kan okra, saboda yana da yawa a cikin oxalates, waɗanda sune mahaɗan da ke haɓaka haɗarin haɓaka duwatsu koda idan kuna da su a baya, in ji Clark-Hibbs. Wancan saboda wuce haddi na oxalates na iya haɗuwa tare da alli kuma su samar da sinadarin oxalates na calcium, babban ɓangaren duwatsun koda, in ji ta. Wani bita na 2018 ya nuna cewa yawan cin oxalates a cikin zama yana ƙara yawan adadin oxalates da aka fitar ta hanyar fitsari (wanda ke tafiya ta cikin kodan), yana ƙarfafa damar ku na tasowa duwatsun koda. Don haka, mutane "waɗanda suka fi saurin kamuwa da duwatsun koda ya kamata su iyakance adadin abincin da ke ɗauke da oxalate da suke ci a lokaci ɗaya," in ji ta.

Hakanan kuna iya son ci gaba da taka tsantsan idan kuna shan maganin hana zubar jini (masu kashe jini) don hana gudan jini, in ji Mathis. Okra yana da wadata a cikin bitamin K, wani sinadari wanda ke taimakawa ƙin jini - ainihin tsari masu rage jini suna nufin hanawa. (ICYDK, masu rage jini suna taimakawa hana ƙwanƙwasa jini a cikin marasa lafiya da wasu yanayi kamar atherosclerosis, don haka yana rage haɗarin bugun zuciya ko bugun jini.) Nan da nan ƙara yawan cin abinci mai wadatar bitamin K (kamar okra) na iya tsoma baki tare da manufar masu rage jini, in ji Mathis.

TL; DR - Idan kun kasance masu saurin kamuwa da duwatsu ko kuma kuna shan sirin jini, duba tare da likitan ku don tantance nawa za ku iya ci cikin aminci kafin ku yanke okra.

Yadda ake dafa Okra

"Ana iya samun Okra sabo, daskararre, gwangwani, tsintsiya, da busasshen foda," in ji Jones. Wasu shaguna na iya siyar da busassun kayan abinci na okra, irin su Trader Joe's Crispy Crunchy Okra (Saya It, $10 na jaka biyu, amazon.com). A cikin hanyar injin daskarewa, ana samun shi da kansa, gurasa, ko a cikin abincin da aka shirya. Abin da ake faɗi, sabo da daskararre zaɓin da ba burodi ba shine mafi koshin lafiya, saboda suna da mafi girman abun ciki na gina jiki ba tare da ƙarin abubuwan kiyayewa kamar sodium ba, in ji Jones.

Amma ga garin okra? Ana amfani da ita kamar kayan yaji, maimakon maye gurbin dukan kayan lambu. "[Yana] madadin lafiya mafi kyau don amfani da gishiri ko kayan masarufi," in ji Jones, amma wataƙila ba za ku same shi ba a gaba Abincin Abincin ku gaba. Madadin haka, kai zuwa kantin sayar da kayayyaki na musamman ko, ba abin mamaki ba, Amazon, inda zaku iya kama samfur irin su Naturevibe Botanicals Okra Powder (Saya It, $16, amazon.com).

Lokacin siyan okra sabo, zaɓi kayan da ke da ƙarfi da kore mai haske kuma ku nisanta daga abin da ya canza ko kuma ya rame, saboda waɗannan alamu ne na ruɓe, a cewar Jami'ar Nebraska-Lincoln. A gida, adana ora da ba a wanke ba a cikin akwati da aka rufe ko jakar filastik a cikin firiji. Kuma a yi muku gargaɗi: Fresh okra yana da lalacewa sosai, don haka kuna so ku ci ASAP, cikin kwanaki biyu zuwa uku, a cewar Jami'ar Arkansas.

Duk da yake ana iya cin sa danye, “mafi yawan mutane suna dafa okra da farko saboda fata tana da ɗan ƙaramin abin da ba a iya ganewa bayan dafa abinci,” in ji Clark-Hibbs. Za a iya gasasshen okra, soyayye, gasasu, ko tafasa. Amma kamar yadda aka ambata a baya, lokacin da aka yanke ko dafa shi, okra yana sakin siririn mucilage wanda mutane da yawa ba sa so.

Don iyakance slime, yanke okra zuwa manyan guda, saboda "ƙasa da ka yanke shi, ƙasa da haka za ku sami wannan sifar ta siriri," in ji Clark-Hibbs. Hakanan kuna iya amfani da busassun hanyoyin dafa abinci (misali soya, gasawa, gasa), bayanin kula Jones, vs. hanyoyin dafa abinci mai ɗanɗano (misali tururi ko tafasa), wanda ke ƙara danshi zuwa okra kuma, bi da bi, yana haɓaka goshi. Clark-Hibbs ya kara da cewa dafaffen dafaffen abinci ya haɗa da dafa abinci a cikin zafi mai zafi, wanda “ke rage tsawon lokacin da ake dafa [okra] saboda haka yana rage yawan ɓarna da ake fitarwa,” in ji Clark-Hibbs. A ƙarshe, za ku iya rage slime ta hanyar "ƙara wani abu mai acidic kamar tumatir miya, lemun tsami, [ko] tafarnuwa miya," in ji Jones. Go, tafi!

Shin kuna shirye don ba da okra? Anan akwai wasu ingantattun hanyoyin ƙwararrun masana da aka amince dasu don amfani da okra a gida:

A matsayin gasasshen tasa. "Daya daga cikin mafi sauƙi kuma mafi yawan hanyoyin da za a dafa okra shine a gasa shi," in ji Clark-Hibbs. "Ki jera takardar kuki tare da foil na aluminum ko takardar takarda, a shimfiɗa okra a cikin Layer guda ɗaya, a zubar da man zaitun, sannan a gama da gishiri da barkono don dandana. iya [faruwa da tafasa]. "

A matsayin sauteed tasa. Don wani sauƙi mai sauƙi akan okra, toya shi tare da kayan ƙanshi mai daɗi. Na farko, "zafi man fetur a cikin babban kwanon rufi a kan matsakaici-zafi mai zafi. Ƙara okra kuma dafa don kimanin minti hudu zuwa biyar, ko kuma har sai mai haske mai haske. Ƙara gishiri, barkono, da sauran kayan yaji kafin yin hidima, "in ji Mathis. Ana buƙatar inspo? Gwada wannan girke -girke na bhindi, ko ƙwaƙƙwaran okra na Indiya, daga shafin abinci Zuciyata Beets.

A cikin motsawa. Ƙara soya da dare na mako mai zuwa tare da okra. Tasa yana buƙatar hanyar dafa abinci mai sauri, wanda zai taimaka wajen rage slime. Bincika wannan kayan girkin okra huɗu mai fa'ida daga blog ɗin abinci Littafin dafa abinci na Omnivore.

A cikin stews da miya. Tare da hanyar da ta dace, mucilage a cikin okra na iya aiki a cikin yardar ku. Yana iya yin kauri (tunanin: stew, gumbo, miya) kamar sitacin masara, a cewar Mathis. Ta ce "Kawai ƙara daskararre okra [a cikin miyan ku] kimanin mintuna 10 kafin [ku gama] dafa abinci," in ji ta. Gwada wannan girke -girke na abincin teku gumbo girke -girke daga blog ɗin abinci Gurasar Grandbaby.

A cikin salatin. Yi mafi kyawun amfanin bazara ta hanyar haɗa okra tare da sauran kayan lambu masu ɗumi-ɗumi. Misali, "[dafaffen okra] za a iya yanke shi kuma a ƙara shi da ɗanɗanar tumatir mai zafi da salatin masara," in ji Greeley.

Bita don