Izibonelelo, Ubungozi, Ixabiso lesondlo kunye neeCalories zeOkra

okrasisityalo seentyatyambo. Ikhula kwindawo eshushu kunye nemozulu eshushu njengase-Afrika naseMzantsi Asia. Iza ngemibala emibini - ebomvu kunye eluhlaza. Zombini ezi ntlobo zinencasa efanayo, kwaye ebomvu ijika ibe luhlaza xa iphekiwe.

Ngokwebhayoloji ihlelwa njengesiqhamo i-okra, Isetyenziswa njengemifuno ekuphekeni. Ingathandwa ngabanye ngenxa yendalo yayo ebhityileyo, le mifuno ineenzuzo ezininzi kwaye iprofayile yayo yezondlo ilungile ngokumangalisayo.

ngezantsi "Zingaphi iikhalori kwi-okra", "ziziphi iingenelo kunye nokulimala kwe-okra", "indlela yokugcina i-okra efrijini", "ingaba i-okra iyancipha", "i-okra iyanciphisa iswekile", "i-okra i-legume" Ungazifumana iimpendulo kwimibuzo yakho.

Yintoni iOkra?

okra ( UAbelmoschus esculentus ) sisityalo esinoboya sosapho lwehibiscus (Malvaceae). isityalo se-okrainzalelwane yase Mpuma yeHemisphere.

i-okra peelNgaphakathi iqulathe imbewu emnyama embhoxo kwaye iqulethe isixa esilungileyo se-mucilage.

Ngokobuchwephesha, sisiqhamo njengoko iqulethe imbewu, kodwa ithathwa njengemifuno, ngakumbi ukusetyenziswa kokupheka.

Ixabiso lesondlo se-Okra

okraIneprofayile yezondlo enomtsalane. Iglasi enye (100 grams) iokra eluhlaza Inesiqulatho sesondlo esilandelayo:

Iikhalori: 33

Iikhabhoni: 7 gram

Iiprotheni: 2 gram

Amafutha: 0 grams

Ifayibha: 3 grams

I-Magnesium: i-14% yexabiso lemihla ngemihla (DV)

I-Folate: i-15% ye-DV

I-Vitamin A: i-14% ye-DV

I-Vitamin C: i-26% ye-DV

I-Vitamin K: i-26% ye-DV

I-Vitamin B6: i-14% ye-DV

Lo mifuno unenzuzo ngumthombo obalaseleyo weevithamini C kunye ne-K1. I-Vitamin C iyisondlo esine-soluble yamanzi esenza igalelo ekusebenzeni komzimba jikelele, ngelixa i-vitamin K1 i-vitamin e-soluble e-fat-soluble eyaziwayo ngendima yayo kwi-blood clotting.

Ukwengeza iikhalori kwi-okra kwaye isezantsi kwiicarbohydrates kwaye iqulethe iprotein kunye nefiber. Kwiziqhamo ezininzi kunye nemifuno, protein kwi okra Akukho.

Ziziphi iiNzuzo zeOkra?

Iqulethe i-antioxidants enenzuzo

okraiqulethe ezininzi i-antioxidants ezinceda impilo. Ii-Antioxidants zikhompawundi ekutyeni okulungisa umonakalo osuka kwiimolekyuli eziyingozi ezibizwa ngokuba zii-radicals zasimahla.

Ii-antioxidants ezinkulu kule mifuno zifana ne-flavonoids kunye ne-isothetetin. iipolyphenols kunye neevithamini A kunye noC.

Uphando lubonisa ukuba iipolyphenols ziphucula impilo yentliziyo ngokunciphisa umngcipheko wegazi kunye nomonakalo we-oxidative. Iipolyphenols zikwanceda impilo yengqondo ngenxa yokukwazi ukungena kwingqondo kunye nokukhusela ekudumbeni.

Ezi ndlela zokukhusela zinceda ukukhusela ingqondo kwiimpawu zokuguga kunye nokuphucula ukuqonda, ukufunda kunye nokukhumbula.

Yehlisa umngcipheko wesifo sentliziyo

cholesterol ephezulu amanqanaba anxulumene nomngcipheko ophezulu wesifo senhliziyo.

okraIqulethe into efana nejeli engqindilili ebizwa ngokuba yi-mucilage enokuthi ibophe i-cholesterol ngexesha lokwetyisa, ibangele ukuba ikhutshelwe ilindle endaweni yokuba ifunxe emzimbeni.

Uphononongo lweeveki ezi-8 lwahlula iigundane zibe ngamaqela e-3 kwaye zondla ukutya okunamafutha amaninzi kunye okanye ngaphandle kwe-1% okanye i-2% ye-okra powder.

okra Iimpuku ezazikukutya zayiphelisa i<em>cholesterol eninzi kwilindle lazo zaza zagcina umlinganiselo wazo we<em>cholesterol esegazini ungaphantsi kuneqela elilawulayo.

Enye inzuzo enokwenzeka yentliziyo ngumxholo wayo we-polyphenol. Uphononongo lweminyaka emi-1100 kubantu abayi-4 lubonise ukuba ukusebenzisa i-polyphenols kwehlisa iimpawu ezivuthayo ezinxulumene nesifo senhliziyo.

Ineempawu zokulwa nomhlaza

okraekwaziyo ukuthintela ukukhula kweeseli zomhlaza womntu lectin Iqulethe iprotheni ebizwa Uphononongo lwetyhubhu yovavanyo kwiiseli zomhlaza wamabele lufumanise ukuba i-lectin kule mifuno inokuthintela ukukhula kweeseli zomhlaza ukuya kuthi ga kwi-63%.

Olunye uphononongo lwetyhubhu yovavanyo kwiiseli zemelanoma zemouse yemetastatic isicatshulwa se-okraKwafunyaniswa ukuba ukufa kweeseli zomhlaza kubangela ukufa kweeseli zomhlaza.

Ilinganisa iswekile yegazi

inqanaba leswekile yegazi esempilweni Ukuyikhusela kubaluleke kakhulu kwimpilo jikelele. Iswekile yegazi rhoqo prediabetes kwaye kunokukhokelela kuhlobo lwe-2 yeswekile.

Izifundo kwiimpuku i-okra okanye isicatshulwa se-okra ibonisa ukuba ukuyitya kunokunceda ukunciphisa amanqanaba eswekile yegazi.

Abaphandi baqaphela ukuba le mifuno inciphisa ukufunxa iswekile kwindlela yokugaya kwaye inika impendulo ezinzileyo yeswekile yegazi.

Iluncedo kumathambo

okra Ukutya okutyebileyo kwivithamin K kunenzuzo emathanjeni. Ivithamin K inceda amathambo ukuba afunxe icalcium. Abantu abafumana i-vitamin K eyaneleyo banamathambo aqinileyo kunye nomngcipheko ophantsi wokuphuka.

Iphucula impilo yokwetyisa

Ifayibha inceda ukuthintela ukuqhinwa kunye nokugcina inkqubo yokwetyisa esempilweni. Ngokophando, okukhona umntu esitya ifayibha, kokukhona abe namathuba amancinane okuba nomhlaza we-colorectal.

I-fiber yokutya inceda ekunciphiseni ukutya kwaye ikhuthaze ukunciphisa umzimba.

Ukuphucula umbono

okra Ikwasetyenziselwa ukuphucula amehlo. i-okra peelNgumthombo omkhulu wevithamin A kunye ne-beta-carotene, ezizizondlo ezibalulekileyo kwimpilo yamehlo.

Izibonelelo zeOkra ekukhulelweni

I-Folate (I-Vitamin B9) sisondlo esibalulekileyo kubasetyhini abakhulelweyo. Inceda ukunciphisa umngcipheko weziphene ze-neural tube ezichaphazela ingqondo kunye nomqolo wemveku ekhulayo.

Kunconywa ukuba bonke abafazi abaneminyaka yobudala bathathe i-400 mcg ye-folate imihla ngemihla.

100 grams okraIbonelela nge-15% yeemfuno zemihla ngemihla zabasetyhini, okuthetha ukuba ngumthombo olungileyo we-folate.

Izibonelelo zeOkra kuLusu

okraIfiber yokutya ekuyo igcina iingxaki zokwetyisa kwaye iqinisekisa ulusu olusempilweni. Ivithamin C inceda ukulungisa izicubu zomzimba kwaye yenza ulusu lubukeke luncinci kwaye ludlamkile. 

Izondlo ezikule mifuno zikwathintela ukuba nebala lesikhumba kwaye zincede ukuvuselela ulusu.

Okra Slimming

Ayinamafutha angaxutywanga okanye i-cholesterol kwaye iphantsi kakhulu kwiikhalori i-okraKukutya okufanelekileyo kwabo bafuna ukunciphisa umzimba. Ikwatyebile kwifiber. Ngoko ikugcina ugcwele kwaye inceda ukunciphisa umzimba.

Ziziphi iiNzuzo zeOkra Juice?

ukutya i-okra kunye neenzuzo, ijusi ye-okra Ukusela nako kuneengenelo ezithile. Isicelo iinzuzo zejusi ye-okra...

Ikhusela i-anemia

Abo bane-anemia sela ijusi ye-okrabanokuzuza kuyo. ijusi ye-okraYenza umzimba uvelise iiseli ezibomvu zegazi, ezinceda ukunyanga i-anemia. 

ijusi ye-okra iqulethe ezininzi iivithamini kunye neeminerali. Ezinye zezi zezondlo ezifana nevithamin A, ivithamin C, imagnesium, enceda umzimba ukuba uvelise iiseli ezibomvu zegazi.

Yehlisa umqala obuhlungu kunye nokukhohlela

ijusi ye-okra Isetyenziselwa ukunyanga umqala obuhlungu kunye nokukhohlela okukhulu. Umntu ophethwe ngumqala obuhlungu kunye nokukhohlela ijusi ye-okra ingadla. Iyanciphisa iimpawu zezi zifo kunye ne-antibacterial kunye ne-antiseptic properties.

Iluncedo kwisifo seswekile

okraiqulethe iipropati ezifana ne-insulin eziluncedo kunyango lwesifo seswekile. ijusi ye-okra Inceda ukuthoba izinga leswekile egazini. Ngoko ke, rhoqo ukulawula isifo seswekile ijusi ye-okra dla.

Inceda ukunyanga urhudo

UrhudoYenye yezona ngxaki zempilo ziphazamisayo umntu anokuzifumana. Ibangela ilahleko enkulu yamanzi kunye neeminerali ezibalulekileyo emzimbeni. ijusi ye-okra Isetyenziselwa ukunyanga isifo sohudo kwaye inceda ukuhlaziya umzimba.

Yehlisa izinga le-cholesterol

Imifuno iqulethe i-fiber eninzi e-soluble, enokunceda umzimba wehlise amanqanaba e-cholesterol. ijusi ye-okraUkuyisebenzisa rhoqo kunokwehlisa izinga le<em>cholesterol esegazini kuze kukhusele intliziyo.

Yehlisa ukuqhina

Ifayibha enye enyibilikayo enokuthi incede ukulawula amanqanaba e-cholesterol yegazi ikwanceda ekupheliseni ukuqhina. Ukusebenza njenge-laxative yendalo i-okraUmxholo wefiber kuyo ubophelela kwi-toxins kwaye uququzelele ukuhamba kwamathumbu.

Inceda ukuphucula amajoni omzimba

Amajoni omzimba anceda umzimba ukuba ulwe nezifo ezahlukeneyo ezifana nengqele nomkhuhlane. ijusi ye-okraiqulethe izixa eziphezulu zevithamin C kunye ne-antioxidants ezinceda ukomeleza amandla omzimba womntu.

Iphucula impilo yolusu

Ucocekile sela ijusi ye-okraInceda ukuphucula impilo yolusu. I-Antioxidants inceda ukuhlambulula igazi kunye nokunciphisa i-acne kunye nezinye izifo zesikhumba ezibangelwa ukungcola egazini.

Yehlisa ukuhlaselwa sisifuba

ijusi ye-okra kukwanciphisa umngcipheko wokuhlaselwa sisifuba kwaye kunenzuzo enkulu kwizigulana ezinesifo sombefu.

yomeleza amathambo

ijusi ye-okraOlu ncedo lwezempilo lobisi lunceda ukuqinisa amathambo. I-Folate ibonelela ngeenzuzo ezinkulu kumama nakumntwana ngexesha lokukhulelwa.

Ikhusela i-osteoporosis ngokwandisa ukuxinana kwamathambo kunye nokwenza amathambo omelele kwaye abe nempilo.

Ziziphi iingozi ze-okra?

Kaninzi ukutya i-okra Inokuba nempembelelo embi kwabanye abantu.

IiFructans kunye neengxaki zesisu

okraItyebile kwi-fructans, uhlobo lwe-carbohydrate olunokubangela isifo sohudo, igesi, i-cramps kunye ne-bloating kubantu abaneengxaki zamathumbu. 

Abo bane-irritable bowel syndrome (IBS) abakhululekanga ngokutya okuqulethe amanqanaba aphezulu efructans.

I-oxalates kunye namatye ezintso

okra oxalatenazo ziphezulu. Olona hlobo luqhelekileyo lwelitye leentso lenziwe nge-calcium oxalate. Ukutya okuphezulu kwe-oxalate kwandisa ingozi yala matye kwabo babenaso esi sifo ngaphambili.

Solanine kunye nokuvuvukala

okra Iqulethe ikhompawundi ebizwa ngokuba yi-solanine. I-Solanine yikhemikhali enetyhefu edityaniswe neentlungu ezidibeneyo, isifo samathambo kunye nokuvuvukala kwexesha elide kwipesenti encinci yabantu abanokuthi bahlasele. Ifumaneka kwiziqhamo ezininzi kunye nemifuno efana neetapile, iitumato, isitshalo seqanda, iiblueberries kunye neartichokes.

Vitamin K kunye negazi coagulation

okra kunye nokunye ukutya okuphezulu kwi-vitamin K kunokuchaphazela abo bathatha amayeza okunciphisa igazi njenge-warfarin okanye i-Coumadin. 

Izinto ezinciphisa igazi zisetyenziselwa ukuthintela amahlwili egazi ayingozi anokuthintela igazi ekufikeni engqondweni okanye entliziyweni.

IVithamin K inceda ukubola kwegazi. Abantu abasemngciphekweni wamahlwili egazi akufuneki batshintshe ubungakanani bevithamin K abayithathayo.

Ngaba iOkra Ibangela Ukwalana?

Inokubangela i-allergies kwabanye abantu.

Ukwaliwa kokutya kwenzeka ngempendulo engaqhelekanga ye-immune system. Ukuba ivakalelwa kakhulu kukutya okuthile, amajoni omzimba aqala ukulwa nawo ngee-antibodies kunye neekhemikhali. Ukukhutshwa kwezi khemikhali kuqalisa iimpawu zokungalufuni emzimbeni wonke.

Iimpawu zokwaliwa kwe-okra kwenzeka emva kokusetyenziswa. 

– Ukurhawuzelelwa

– Irhashalala eluswini

– ukuntyiloza emlonyeni

– Ukuxinana ngeempumlo

– Ukutswina

– Ukufa isiqaqa

– isiyezi

– ukurhawuzelela

– Ukudumba kwemilebe, ubuso, ulwimi nomqala

Ukwalana neOkra Indlela elula yokuthintela kunye nokunyanga kukungadli le mifuno. Ukuba ukrokrela ukwaliwa, yiya kugqirha.

Ukugcinwa kwe-Okra kunye noKhetho

Xa ukhetha i-okra Musa ukuthenga ezishwabeneyo okanye ezithambileyo. Ukuba iziphelo ziqala ukujika zibe mnyama, oko kuthetha ukuba kuya konakala kungekudala.

Gcina imifuno yomile kwaye ungayihlambi de ulungele ukuyisebenzisa. Ukuyigcina kwidrowa ephepheni okanye engxoweni yeplastiki kugcina ukumila kwayo okubhityileyo kwaye kunokunqanda ukukhula komngundo. I-okra entsha ayihlali ngaphezu kwe-3 ukuya kwiintsuku ze-4.

Ngenxa yoko;

Okra, Yimifuno enesondlo enezibonelelo ezininzi zempilo. Ityebile kwi-magnesium, i-folate, i-fiber, i-antioxidants kunye ne-vitamin C, i-K1 kunye ne-A.

Iluncedo kubasetyhini abakhulelweyo, impilo yentliziyo kunye nokulawula iswekile yegazi. Ineempawu zokulwa nomhlaza.