Ubwino, Zowopsa, Kufunika Kwazakudya ndi Ma calories a Okra

thererendi maluwa. Amamera kumadera otentha komanso otentha monga ku Africa ndi South Asia. Zimabwera mumitundu iwiri - yofiira ndi yobiriwira. Mitundu yonse iwiriyi imakoma mofanana, ndipo yofiira imasanduka yobiriwira ikaphikidwa.

Biologically m'gulu chipatso kukoma, Amagwiritsidwa ntchito ngati masamba pophika. Zosakondedwa ndi ena chifukwa cha mawonekedwe ake owonda, masambawa ali ndi maubwino ambiri ndipo mawonekedwe ake a michere ndi abwino kwambiri.

pansipa "ma calories angati mu therere", "maubwino ndi kuipa kwa therere ndi chiyani", "momwe mungasungire therere mu furiji", "kodi amafooketsa", "kodi therere amachepetsa shuga", "ndi therere ndi nyemba" Mutha kupeza mayankho a mafunso anu.

Kodi Okra ndi chiyani?

therere ( Abelmoschus esculentus ) ndi chomera chaubweya cha banja la hibiscus (Malvaceae). therere chomeraamachokera kumadera otentha a Kum'mawa kwa Hemisphere.

okra peelMkati mwake muli njere zakuda zowulungika ndipo zimakhala ndi ntchentche zambiri.

Mwaukadaulo, ndi chipatso popeza chimakhala ndi mbewu, koma chimatengedwa ngati masamba, makamaka pazakudya.

Mtengo Wopatsa thanzi wa Okra

therereIli ndi mbiri yopatsa thanzi. Galasi imodzi (100 magalamu) okra waiwisi Lili ndi zakudya zotsatirazi:

Zopatsa mphamvu: 33

Zakudya: 7 g

Mapuloteni: 2 gramu

mafuta: 0 g

CHIKWANGWANI: 3 g

Magnesium: 14% ya Daily Value (DV)

Folate: 15% ya DV

Vitamini A: 14% ya DV

Vitamini C: 26% ya DV

Vitamini K: 26% ya DV

Vitamini B6: 14% ya DV

Masamba opindulitsawa ndi gwero labwino kwambiri la mavitamini C ndi K1. Vitamini C ndi michere yosungunuka m'madzi yomwe imathandizira kuti chitetezo cha mthupi chitetezeke, pomwe vitamini K1 ndi mafuta osungunuka omwe amadziwika kuti amagwira ntchito popanga magazi.

Kuphatikiza apo zopatsa mphamvu mu okra ndipo imakhala ndi chakudya chochepa ndipo imakhala ndi mapuloteni ndi fiber. Mu zipatso ndi ndiwo zamasamba zambiri, mapuloteni mu okra kulibe.

Kodi Ubwino wa Okra ndi Chiyani?

Lili ndi ma antioxidants othandiza

thererelili ndi ma antioxidants ambiri omwe amapindulitsa thanzi. Ma Antioxidants ndi zinthu zomwe zili muzakudya zomwe zimakonza zowonongeka kuchokera ku mamolekyu owopsa otchedwa ma free radicals.

Ma antioxidants akuluakulu muzamasamba awa ndi flavonoids ndi isothetetin. polyphenols komanso mavitamini A ndi C.

Kafukufuku akuwonetsa kuti ma polyphenols amathandizira thanzi la mtima pochepetsa kutsekeka kwa magazi komanso kuwonongeka kwa okosijeni. Ma polyphenols amathandizanso thanzi laubongo chifukwa amatha kulowa muubongo ndikuteteza ku kutupa.

Njira zodzitetezerazi zimathandiza kuteteza ubongo kuzizindikiro za ukalamba ndikuwongolera kuzindikira, kuphunzira ndi kukumbukira.

Amachepetsa chiopsezo cha matenda a mtima

cholesterol yochuluka milingo imagwirizanitsidwa ndi chiopsezo chachikulu cha matenda a mtima.

therereLili ndi chinthu chokhuthala chonga ngati gel chotchedwa mucilage chomwe chimamanga mafuta m’thupi m’kati mwa chigayo, kuchititsa kuti chitulukire m’ndowe m’malo motengeka m’thupi.

Kafukufuku wa masabata a 8 adagawa mbewa m'magulu a 3 ndikuwapatsa chakudya chamafuta ambiri kapena opanda 1% kapena 2% okra ufa.

therere Makoswe pazakudya anachotsa kolesterolo yochuluka m’zimbudzi zawo ndi kusunga mlingo wawo wonse wa cholesterol m’mwazi wotsikirapo kuposa gulu lolamulira.

Ubwino wina womwe ungatheke pamtima ndi polyphenol yake. Kafukufuku wazaka 1100 mwa anthu 4 adawonetsa kuti kudya ma polyphenols kumachepetsa zolembera zotupa zomwe zimagwirizanitsidwa ndi matenda amtima.

Ali ndi mphamvu zoletsa khansa

therereamatha kuletsa kukula kwa maselo a khansa ya munthu lectin Lili ndi mapuloteni otchedwa Kafukufuku woyeserera m'maselo a khansa ya m'mawere adapeza kuti lectin yomwe ili mumasamba awa imatha kuletsa kukula kwa maselo a khansa ndi 63%.

Kafukufuku wina woyeserera m'ma cell a melanoma a metastatic mouse kuchotsa therereZadziwika kuti kufa kwa maselo a khansa kumayambitsa kufa kwa maselo a khansa.

Imasinthasintha shuga m'magazi

shuga wabwinobwino wamagazi Kuteteza ndikofunikira kwambiri paumoyo wonse. Kuchuluka kwa shuga m'magazi nthawi zonse prediabetes ndipo zimatha kuyambitsa matenda amtundu wa 2.

Maphunziro a mbewa therere kapena kuchotsa therere zimasonyeza kuti kudya kumathandiza kuchepetsa shuga m'magazi.

Ofufuza adawona kuti masambawa amachepetsa kuyamwa kwa shuga m'matumbo am'mimba ndipo amapereka kuyankha kokhazikika kwa shuga m'magazi.

Zopindulitsa kwa mafupa

therere Zakudya zokhala ndi vitamini K ndizopindulitsa kwa mafupa. Vitamini K imathandiza kuti mafupa atenge calcium. Anthu omwe amapeza vitamini K wokwanira amakhala ndi mafupa olimba komanso chiopsezo chochepa cha fractures.

Imalimbitsa thanzi la m'mimba

CHIKWANGWANI chimathandizira kupewa kudzimbidwa komanso kukhala ndi thanzi labwino m'mimba. Malinga ndi kafukufuku, munthu akamadya kwambiri, amakhala ndi mwayi wochepa wokhala ndi khansa ya m'matumbo.

Zakudya zopatsa thanzi zimathandizanso kuchepetsa chilakolako cha kudya komanso kumachepetsa thupi.

Kuwongolera masomphenya

therere Amagwiritsidwanso ntchito kukonza maso. okra peelNdi gwero lalikulu la vitamini A ndi beta-carotene, zomwe ndizofunikira pa thanzi la maso.

Ubwino wa Okra pa Mimba

Folate (Vitamini B9) ndi michere yofunika kwambiri kwa amayi apakati. Zimathandizira kuchepetsa chiopsezo cha neural chubu zolakwika zomwe zimakhudza ubongo ndi msana wa mwana wosabadwayo.

Ndibwino kuti amayi onse a msinkhu wobereka atenge 400 mcg ya folate tsiku lililonse.

100 magalamu a okraAmapereka 15% ya zosowa za tsiku ndi tsiku za amayi, kutanthauza kuti ndi gwero labwino la folate.

Ubwino wa therere pakhungu

therereZakudya zopatsa thanzi zomwe zili mmenemo zimalepheretsa kugaya chakudya komanso zimapangitsa kuti khungu likhale lathanzi. Vitamini C imathandiza kukonza minyewa ya thupi ndikupangitsa khungu kukhala laling'ono komanso lowoneka bwino. 

Zakudya zomwe zili m'masambawa zimalepheretsanso kuti khungu likhale loyera komanso limathandizira kukonzanso khungu.

Okra Slimming

Zopanda mafuta osatulutsidwa kapena cholesterol komanso zopatsa mphamvu zochepa kwambiri therereNdi chakudya choyenera kwa iwo omwe akufuna kuchepetsa thupi. Ilinso ndi fiber yambiri. Chifukwa chake zimakupangitsani kukhala odzaza ndikuthandizira kuchepetsa thupi.

Kodi Ubwino wa Okra Juice Ndi Chiyani?

kudya therere komanso maubwino, madzi a therere Kumwa kulinso ndi ubwino wake. Pemphani ubwino wa madzi a therere...

Amaletsa kuchepa kwa magazi m'thupi

Amene ali ndi magazi m'thupi kumwa madzi a therereangapindule nazo. madzi a therereZimapangitsa thupi kupanga maselo ofiira ambiri, omwe amathandiza kuchiza kuchepa kwa magazi. 

madzi a therere lili ndi mavitamini ndi minerals ambiri. Zina mwa izi ndi zakudya monga vitamini A, vitamini C, magnesium, zomwe zimathandiza thupi kupanga maselo ofiira ambiri.

Amachepetsa zilonda zapakhosi ndi chifuwa

madzi a therere Amagwiritsidwa ntchito pochiza zilonda zapakhosi komanso chifuwa chachikulu. Munthu amene akudwala zilonda zapakhosi ndi chifuwa madzi a therere akhoza kudya. Amachepetsa zizindikiro za matendawa ndi antibacterial ndi antiseptic properties.

Ndizopindulitsa pa matenda a shuga

thererelili ndi zinthu ngati insulini zomwe zimathandiza kuchiza matenda a shuga. madzi a therere Zimathandizira kutsitsa shuga m'magazi. Choncho, nthawi zonse kulamulira shuga madzi a therere kudya.

Amathandiza kuchiza matenda otsekula m'mimba

Kutsekula m'mimbaNdilo limodzi mwa mavuto amene munthu angakumane nawo pa thanzi lawo. Zimayambitsa kutaya kwakukulu kwa madzi ndi mchere wofunikira kuchokera m'thupi. madzi a therere Amagwiritsidwa ntchito pochiza matenda otsekula m'mimba ndipo amathandiza kubwezeretsa thupi.

Amachepetsa cholesterol

Chitsambachi chimakhala ndi ulusi wambiri wosungunuka, womwe umathandizira kuti thupi lichepetse cholesterol. madzi a therereKudya nthawi zonse kumachepetsa kuchuluka kwa cholesterol m'magazi ndikuteteza mtima.

Amachepetsa kudzimbidwa

Ulusi wosungunuka womwewo womwe ungathandize kuwongolera kuchuluka kwa cholesterol m'magazi umathandizanso kuthetsa kudzimbidwa. Kuchita ngati mankhwala ophera tizilombo therereZomwe zili mkati mwake zimamangiriza ku poizoni ndikuthandizira kutuluka kwamatumbo.

Imathandiza kukonza chitetezo cha m'thupi

Chitetezo cha mthupi chimathandiza thupi kulimbana ndi matenda osiyanasiyana monga chimfine ndi chimfine. madzi a thererelili ndi vitamini C wambiri komanso ma antioxidants omwe amathandiza kulimbikitsa chitetezo cha mthupi.

Imalimbitsa thanzi la khungu

Zaukhondo kumwa madzi a therereImathandiza kukonza thanzi la khungu. Antioxidants amathandiza kuyeretsa magazi ndi kuchepetsa ziphuphu ndi matenda ena apakhungu obwera chifukwa cha zonyansa za m'magazi.

Amachepetsa mphumu

madzi a therere imachepetsanso chiopsezo cha mphumu ndipo imakhala yopindulitsa kwambiri kwa odwala mphumu.

amalimbitsa mafupa

madzi a therereUbwino uwu wa mkaka umathandizira kulimbitsa mafupa. Folate imapereka phindu lalikulu kwa amayi ndi mwana pa nthawi ya mimba.

Zimalepheretsa kufooka kwa mafupa mwa kuwonjezera kuchulukana kwa mafupa ndikupangitsa mafupa kukhala olimba komanso athanzi.

Zoyipa za therere ndi zotani?

Zopitilira muyeso kudya therere Zikhoza kukhala ndi zotsatira zoipa kwa anthu ena.

Fructans ndi mavuto am'mimba

therereNdiwolemera mu fructans, mtundu wa ma carbohydrate omwe angayambitse kutsekula m'mimba, mpweya, kukokana ndi kutupa kwa anthu omwe ali ndi vuto la m'mimba. 

Anthu omwe ali ndi matenda opweteka a m'mimba (IBS) sasangalala ndi zakudya zomwe zimakhala ndi fructans yambiri.

Oxalates ndi impso miyala

therere oxalatenawonso ali okwera. Mtundu wambiri wa miyala ya impso umapangidwa ndi calcium oxalate. Zakudya zambiri za oxalate zimawonjezera chiopsezo cha miyalayi mwa omwe adadwalapo matendawa kale.

Solanine ndi kutupa

therere Lili ndi mankhwala otchedwa solanine. Solanine ndi mankhwala oopsa omwe amagwirizanitsidwa ndi kupweteka kwa mafupa, nyamakazi ndi kutupa kwa nthawi yaitali kwa anthu ochepa omwe angakhale nawo. Amapezeka mu zipatso ndi ndiwo zamasamba zambiri monga mbatata, tomato, biringanya, blueberries ndi atitchoku.

Vitamini K ndi magazi coagulation

therere ndi zakudya zina zomwe zili ndi vitamini K zingakhudze anthu omwe amamwa mankhwala ochepetsa magazi monga warfarin kapena Coumadin. 

Mankhwala ochepetsa magazi amagwiritsidwa ntchito kuteteza magazi owopsa omwe amatha kuletsa magazi kupita ku ubongo kapena mtima.

Vitamini K amathandiza magazi kuundana. Anthu omwe ali pachiwopsezo cha kuundana kwa magazi sayenera kusintha kuchuluka kwa vitamini K komwe amamwa.

Kodi Okra Amayambitsa Zovuta?

Zitha kuyambitsa ziwengo mwa anthu ena.

Zakudya zosagwirizana ndi chakudya zimachitika ndi kuyankha kosakhazikika kwa chitetezo chamthupi. Ngati imakhudzidwa kwambiri ndi chakudya china, chitetezo cha mthupi chimayamba kulimbana nacho ndi ma antibodies ndi mankhwala. Kutulutsidwa kwa mankhwalawa kumayambitsa zizindikiro zosagwirizana ndi thupi lonse.

Zizindikiro za ziwengo therere zimachitika pambuyo kumwa. 

- Kuyabwa

- Zotupa pakhungu

– kumva kulasalasa m’kamwa

- Kutsekeka kwa mphuno

- Kupumula

- Kukomoka

- chizungulire

- kunyoza

- Kutupa milomo, nkhope, lilime ndi mmero

Okra ziwengo Njira yosavuta yopewera ndi kuchiza ndi kusadya masambawa. Ngati mukukayikira kuti ndi ziwengo, pitani kwa dokotala.

Kusungidwa kwa Okra ndi Kusankha

Posankha therere Osagula zamakwinya kapena zofewa. Ngati malekezero akuyamba kukhala akuda, zikutanthauza kuti adzawonongeka posachedwa.

Sungani masamba owuma ndipo musamasambitse mpaka mutakonzeka kugwiritsa ntchito. Kuzisunga mu kabati mu pepala kapena thumba la pulasitiki kumateteza mawonekedwe ake aang'ono ndipo kungalepheretse kukula kwa nkhungu. Okra watsopano sakhala masiku atatu kapena anayi.

Chifukwa;

Okra, Ndi ndiwo zamasamba zopatsa thanzi zomwe zimakhala ndi thanzi labwino. Lili ndi magnesium, folate, fiber, antioxidants ndi mavitamini C, K1 ndi A.

Ndizopindulitsa kwa amayi apakati, thanzi la mtima komanso kuwongolera shuga. Ili ndi anticancer properties.