Nā Pōmaikaʻi, nā pōʻino, ka waiwai o nā meaʻai a me nā kaloli o Okra

okrahe mea ulu pua. Ke ulu nei ia ma nā ʻano wela a me nā ʻāina wela e like me ʻApelika a me ʻAsia Hema. Hele mai ia i ʻelua kala - ʻulaʻula a me ka ʻōmaʻomaʻo. Hoʻokahi ka ʻono o nā ʻano ʻelua, a ʻo ka ʻulaʻula e lilo i ʻōmaʻomaʻo ke moʻa.

Hoʻokaʻawale ʻia ma ke ʻano he hua ʻoka, Hoʻohana ʻia ia ma ke ʻano he mea kanu i ka kuke ʻana. ʻAʻole makemake ʻia e kekahi no kona ʻano slimy, he nui nā pōmaikaʻi o kēia mea kanu a maikaʻi loa kona ʻano meaʻai.

lalo "ehia ka nui o nā calorie i loko o ka okra", "he aha nā pōmaikaʻi a me nā pōʻino o ka okra", "pehea e mālama ai i ka okra i loko o ka friji", "e nāwaliwali ka okra", "e hoʻemi ka okra i ke kō", "he legume ka okra" Hiki iā ʻoe ke loaʻa nā pane i kāu mau nīnau.

He aha ka ʻOkra?

okra ( ʻO Abelmoschus esculentus ) he lāʻau huluhulu no ka ʻohana hibiscus (Malvaceae). mea kanu ʻokrahe kamaaina ia i na wahi hoopika o ka Hikina Hemisphere.

ʻili ʻokaAia ka loko i nā hua ʻeleʻele oval a loaʻa ka nui o ka mucilage.

Ma keʻano loea, he hua ia no ka mea aia nā ʻanoʻano, akā manaʻo ʻia he mea kanu, ʻoi loa no ka hoʻohana ʻana i ka meaʻai.

Waiwai Nutritional o Okra

okraLoaʻa iā ia kahi hiʻohiʻona momona maikaʻi. Hoʻokahi kīʻaha (100 grams) ʻokra maka Loaʻa iā ia kēia mau meaʻai:

Kalori: 33

Kāpena: 7 grams

Pūmua: 2 gram

Ka momona: 0 grams

ʻO ka fiber: 3 grams

Magnesium: 14% o ka waiwai o kēlā me kēia lā (DV)

Folate: 15% o ka DV

Vitamina A: 14% o ka DV

Huaola C: 26% o ka DV

Vitamin K: 26% o ka DV

Vitamin B6: 14% o ka DV

He kumu maikaʻi kēia o nā huaʻai C a me K1. ʻO ka Vitamin C kahi meaʻai hiki ke hoʻoheheʻe ʻia i ka wai e kōkua i ka hana o ka pale ʻana, ʻoiai ʻo ka vitamina K1 he huaʻa momona momona i ʻike ʻia no kāna kuleana i ka hoʻopili koko.

Kahi mea hou aʻe calorie i ka okra a he haʻahaʻa i loko o ka carbohydrate a loaʻa kekahi protein a me ka fiber. I loko o nā huaʻai a me nā mea kanu, protein i loko o ka okra aole he.

He aha nā pōmaikaʻi o ka Okra?

Loaʻa nā antioxidants pono

okrahe nui nā antioxidants e pono ai ke olakino. ʻO nā antioxidants he mau pūhui i loko o nā meaʻai e hoʻoponopono ai i nā pōʻino mai nā molekala ʻino i kapa ʻia he radical manuahi.

ʻO nā antioxidants nui i kēia mea kanu e like me ka flavonoids a me ka isothetetin. polyphenols a me nā huaora A a me C.

Hōʻike nā noiʻi e hoʻomaikaʻi nā polyphenols i ke olakino o ka naʻau ma o ka hoʻemi ʻana i ka hopena o ke koko koko a me ka pōʻino oxidative. ʻO nā polyphenols kekahi e pōmaikaʻi i ke olakino lolo ma muli o ko lākou hiki ke komo i loko o ka lolo a pale aku i ka mumū.

Kōkua kēia mau mea pale i ka pale ʻana i ka lolo mai nā hōʻailona o ka ʻelemakule a hoʻomaikaʻi i ka cognition, ke aʻo ʻana a me ka hoʻomanaʻo.

Hoʻemi i ka pilikia o ka maʻi puʻuwai

cholesterol kiʻekiʻe pili nā pae me ka pilikia o ka maʻi puʻuwai.

okraLoaʻa iā ia kahi mea e like me ka gel mānoanoa i kapa ʻia ʻo mucilage e hiki ke hoʻopaʻa i ka cholesterol i ka wā o ka ʻeli ʻana, e hoʻokuʻu ʻia i loko o nā faeces ma mua o ke komo ʻana i loko o ke kino.

Ua hoʻokaʻawale kahi haʻawina 8-wiki i nā ʻiole i 3 mau pūʻulu a hānai iā lākou i kahi meaʻai momona momona me ka 1% a i ʻole 2% okra pauka.

okra ʻO nā ʻiole ma ka ʻai i hoʻopau i ka cholesterol hou aʻe i loko o kā lākou feces a mālama i kā lākou mau pae cholesterol koko ma lalo o ka hui hoʻomalu.

ʻO kekahi pōmaikaʻi o ka naʻau ʻo ia kona ʻano polyphenol. Ua hōʻike ʻia kahi noiʻi 1100-makahiki i ka poʻe 4 i ka ʻai ʻana i nā polyphenols i hoʻohaʻahaʻa i nā hōʻailona inflammatory e pili ana i ka maʻi puʻuwai.

Loaʻa nā waiwai anticancer

okrahiki ke keakea i ka ulu ana o na ma'i ma'i kanaka lectin Loaʻa iā ia kahi protein i kapa ʻia Ua ʻike ʻia kahi haʻawina hoʻāʻo i loko o nā keʻena maʻi maʻi umauma e hiki i ka lectin i kēia mea kanu ke pale i ka ulu ʻana o ka maʻi maʻi a hiki i ka 63%.

ʻO kahi haʻawina hoʻāʻo ʻē aʻe ma nā pūnaewele melanoma ʻiole metastatic ʻokra extractUa ʻike ʻia ʻo ka make ʻana o ka maʻi maʻi maʻi ke kumu o ka make ʻana o ka cell cancer.

Kaulike ke kō koko

pae koko koko maikaʻi He mea nui ka pale ʻana i ke olakino holoʻokoʻa. Kiʻekiʻe koko koko mau prediabetes a hiki ke alakaʻi i ka maʻi diabetes type 2.

Haʻawina i nā ʻiole ʻoka ai ole ia, ʻokra extract hōʻike i ka ʻai ʻana ia mea hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō koko.

Ua ʻike ka poʻe noiʻi e hoʻemi ana kēia mea kanu i ka absorption sugar i loko o ka digestive tract a hāʻawi i kahi pane paʻa koko koko.

Pono no ka iwi

okra ʻO nā meaʻai i loaʻa i ka vitamina K he mea pono no nā iwi. Kōkua ka Vitamin K i nā iwi e komo i ka calcium. ʻO ka poʻe i loaʻa i ka nui o ka huaʻa K he mau iwi ikaika a haʻahaʻa ka haʻihaʻi.

Hoʻomaikaʻi i ke olakino digestive

Kōkua ka fiber i ka pale ʻana i ka constipation a mālama i ka ʻōnaehana digestive olakino. Wahi a ka noiʻi, ʻoi aku ka nui o ka fiber a ke kanaka e ʻai ai, ʻoi aku ka liʻiliʻi o ka loaʻa ʻana o ka maʻi kanesa colorectal.

ʻO ka fiber dietary kekahi e kōkua i ka hōʻemi ʻana i ka ʻai a hāpai i ka hoʻemi kaumaha.

Hoʻomaikaʻi i ka ʻike

okra Hoʻohana ʻia e hoʻomaikaʻi i ka ʻike maka. ʻili ʻokaHe kumu nui ia o ka huaora A a me ka beta-carotene, he mau meaʻai nui ia no ke olakino o ka maka.

Nā pōmaikaʻi o ka ʻOkra i ka hāpai ʻana

Folate (Vitamin B9) he meaʻai nui no nā wāhine hāpai. Kōkua ia i ka hōʻemi ʻana i ka pilikia o ka neural tube defects e pili ana i ka lolo a me ka iwi kuamoʻo o kahi keiki e ulu ana.

Manaʻo ʻia e lawe nā wahine āpau o ka makahiki hānau keiki i 400 mcg o ka folate i kēlā me kēia lā.

100 grams okraHāʻawi ia i 15% o nā pono folate o ka wahine i kēlā me kēia lā, ʻo ia hoʻi he kumu maikaʻi ia o ka folate.

Nā Pono o Okra no ka ʻili

okraʻO ka fiber meaʻai i loko o ia mea e mālama i nā pilikia digestive a mālama i ka ʻili olakino. Kōkua ka Vitamin C i ka hoʻoponopono ʻana i nā ʻiʻo kino a hoʻomāhuahua i ka ʻili. 

ʻO nā meaʻai i loko o kēia mea kanu ke pale aku i ka pigmentation o ka ʻili a kōkua i ka hoʻoulu hou ʻana i ka ʻili.

ʻOkra Slimming

ʻAʻohe momona momona a i ʻole cholesterol a haʻahaʻa loa i nā calorie ʻokaHe meaʻai kūpono ia no ka poʻe makemake e hoʻemi i ke kaumaha. He waiwai nō hoʻi i ka fiber. No laila mālama ʻoe i ka piha a kōkua i ka lilo ʻana i ke kaumaha.

He aha nā pōmaikaʻi o ka wai okra?

ʻai ʻokra a me na pomaikai, wai ʻoka He mau pono no ka inu ana. Noi pono o ka wai okra...

Kāohi i ka anemia

ʻO ka poʻe me ka anemia inu wai okrahiki ke pōmaikaʻi mai. wai ʻokaHana ia i ke kino e hoʻonui i ke koko ʻulaʻula, e kōkua i ka mālama ʻana i ka anemia. 

wai ʻoka he nui nā huaora a me nā minela. ʻO kekahi o kēia mau meaʻai e like me ka huaʻa A, ka huaʻa C, ka magnesium, e kōkua i ke kino e hoʻohua i nā ʻāpana koko ʻulaʻula.

Hoʻemi i ka ʻeha a me ka ʻāʻī

wai ʻoka Hoʻohana ʻia ia no ka mālama ʻana i ka ʻāʻī ʻeha a me ka ʻū nui. ʻO ke kanaka e loaʻa ana i ka ʻeha a me ka ʻāʻī wai ʻoka hiki ke hoopau. Hoʻemi ia i nā hōʻailona o kēia mau maʻi me kāna mau mea antibacterial a me antiseptic.

He mea maikaʻi ia no ka maʻi diabetes

okraloaʻa nā waiwai like me ka insulin e pono ai i ka mālama ʻana i ka maʻi diabetes. wai ʻoka Kōkua ia i ka hoʻohaʻahaʻa i ke kō i loko o ke koko. No laila, e hoʻomalu mau i ka maʻi diabetes wai ʻoka hoopau.

Kōkua i ka mālama ʻana i ka ʻōpū

PohāʻO ia kekahi o nā pilikia olakino e pilikia ai ke kanaka. ʻO ia ke kumu o ka lilo nui o ka wai a me nā mineral pono mai ke kino. wai ʻoka Hoʻohana ʻia ia i ka mālama ʻana i ka maʻi maʻi a kōkua i ka hoʻōla hou ʻana i ke kino.

Hoʻohaʻahaʻa i ka pae cholesterol

Loaʻa i ka lau nahele ka nui o ka fiber soluble, hiki ke kōkua i ke kino e hoʻohaʻahaʻa i nā pae cholesterol. wai ʻokaʻO ka ʻai mau ʻana ia mea hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol i loko o ke koko a pale i ka puʻuwai.

Hoemi i ka constipation

ʻO ka fiber hiki ke kōkua i ka mālama ʻana i ke kiʻekiʻe o ka cholesterol koko e kōkua pū i ka hoʻomaha ʻana i ka constipation. Ke hana nei ma ke ʻano he laxative kūlohelohe ʻokaHoʻopili ka fiber i loko o ia mea i nā toxins a hoʻomaʻamaʻa i ka neʻe ʻana o ka ʻōpū.

Kōkua i ka hoʻomaikaʻi ʻana i ka ʻōnaehana pale

Kōkua ka ʻōnaehana pale i ke kino e hakakā i nā maʻi like ʻole e like me ke anu a me ka maʻi maʻi. wai ʻokaLoaʻa i ka nui o ka huaora C a me nā antioxidants e kōkua i ka hoʻoikaika ʻana i ka ikaika kino.

Hoʻomaikaʻi i ke olakino ʻili

Maʻemaʻe inu wai okraKōkua i ka hoʻomaikaʻi ʻana i ke olakino ʻili. Kōkua nā antioxidants e hoʻomaʻemaʻe i ke koko a hōʻemi i ka ʻekene a me nā maʻi ʻili ʻē aʻe i hoʻokumu ʻia e nā haumia o ke koko.

Hoʻemi i ka hānō

wai ʻoka ʻo ia hoʻi ka hoʻemi ʻana i ka pilikia o ka hānō a he pōmaikaʻi nui ia no nā maʻi hānō.

hooikaika iwi

wai ʻokaʻO kēia pono olakino o ka waiū e hoʻoikaika i nā iwi. Hāʻawi ka Folate i nā pōmaikaʻi nui no ka makuahine a me ke keiki i ka wā hāpai.

Kāohi ia i ka osteoporosis ma o ka hoʻonui ʻana i ka iwi iwi a me ka ikaika a me ka olakino o nā iwi.

He aha nā pōʻino o ka okra?

Nui loa ʻai ʻokra Hiki ke loaʻa ka hopena maikaʻi ʻole i kekahi poʻe.

ʻO nā Fructans a me nā pilikia gastrointestinal

okraHe waiwai ia i nā fructans, kahi ʻano o ka carbohydrate e hiki ai ke hoʻoulu i ka diarrhea, gas, cramps a me ka bloating i ka poʻe me nā pilikia ʻōpū. 

ʻAʻole ʻoluʻolu ka poʻe me ka irritable bowel syndrome (IBS) me nā meaʻai i loaʻa nā kiʻekiʻe o nā fructans.

ʻO nā oxalates a me nā pōhaku maʻi

okra ʻākalakiʻekiʻe nō hoʻi. ʻO ke ʻano maʻamau o ka pōhaku ʻaʻai i hana ʻia me ka calcium oxalate. ʻO nā meaʻai oxalate kiʻekiʻe e hoʻonui i ka pilikia o kēia mau pōhaku i ka poʻe i loaʻa i kēia maʻi ma mua.

Solanine a me ka mumū

okra Loaʻa iā ia kahi hui i kapa ʻia he solanine. He lāʻau ʻawaʻawa ʻo Solanine i hoʻopili ʻia i ka ʻeha hui, ka ʻāʻī a me ka mumū lōʻihi no ka hapa liʻiliʻi o ka poʻe i maʻa i ia. Loaʻa ia i loko o nā huaʻai a me nā mea kanu e like me ka ʻuala, nā tōmato, eggplant, blueberries a me nā artichokes.

ʻO ka Vitamin K a me ka coagulation koko

okra a me nā meaʻai ʻē aʻe i kiʻekiʻe i ka vitamina K hiki ke hoʻopilikia i ka poʻe e lawe ana i nā lāʻau hoʻokahe koko e like me warfarin a i ʻole Coumadin. 

Hoʻohana ʻia nā mea hoʻoheheʻe koko e pale i nā ʻōpū koko ʻino e hiki ai ke ālai i ke koko mai ke komo ʻana i ka lolo a i ʻole ka puʻuwai.

Kōkua ka Vitamin K i ke koko koko. ʻAʻole pono ka poʻe i pilikia i ke koko koko e hoʻololi i ka nui o ka huaora K a lākou e lawe ai.

Hiki i ka Okra ke kumu i ka ma'i ma'i?

Hiki ke ho'oulu i ka allergies i kekahi po'e.

Hiki mai nā ʻaleʻa meaʻai me ka pane ʻole o ka ʻōnaehana pale. Inā paʻakikī loa ia i kekahi meaʻai, hoʻomaka ka ʻōnaehana pale e hakakā me ia me nā antibodies a me nā kemika. ʻO ka hoʻokuʻu ʻana o kēia mau mea kemika e hoʻomaka i nā hōʻailona allergy ma ke kino holoʻokoʻa.

Nā hōʻailona o ka allergy okra hiki mai ma hope o ka ʻai ʻana. 

– ʻAiʻi

– Ka ʻili ʻili

- ke kani ʻana o ka waha

– Hoʻopaʻa ihu

– Ka uwe ana

– Maule

– ʻūlū

– hoarseness

– Pehu nā lehelehe, ka maka, ke alelo a me ka ʻāʻī

ʻOkra allergy ʻO ke ala maʻalahi loa e pale a hoʻōla, ʻaʻole ia e ʻai i kēia mea kanu. Inā manaʻo ʻoe he allergy, e hele i ke kauka.

ʻO ka waiho ʻana a me ke koho ʻana o Okra

Ke koho ʻana i ka okra Mai kūʻai aku i nā mea mūmū a palupalu. Inā hoʻomaka nā wēlau e ʻeleʻele, ʻo ia hoʻi, e pōʻino koke ia.

E maloʻo ka mea kanu a mai holoi a hiki i kou mākaukau e hoʻohana. ʻO ka mālama ʻana iā ia i loko o kahi pahu pahu i loko o kahi pepa a i ʻole ʻeke plastik e mālama i kona ʻano slimy a hiki ke hoʻōki i ka ulu ʻana o ka poʻi. ʻAʻole lōʻihi ka okra hou ma mua o 3 a 4 mau lā.

Ma ka hopena;

ʻOkra, He mea kanu ʻai me nā pono olakino he nui. He waiwai ia i ka magnesium, folate, fiber, antioxidants a me nā huaora C, K1 a me A.

He mea maikaʻi ia no nā wāhine hāpai, ke olakino o ka naʻau a me ka mālama ʻana i ke kō koko. Loaʻa iā ia nā waiwai anticancer.