Izinzuzo, Ukulimaza, Inani Lokudla Okunempilo kanye Namakhalori E-Okra

okraisitshalo esiqhakaza. Ikhula ezindaweni ezifudumele nezishisayo njengase-Afrika naseNingizimu Asia. Iza ngemibala emibili - obomvu noluhlaza. Zombili izinhlobo zinambitheka ngendlela efanayo, kanti elibomvu liba luhlaza uma seliphekiwe.

Ngokwebhayoloji ihlukaniswa njengesithelo i-okra, Isetshenziswa njengemifino ekuphekeni. Ingathandwa ngabathile ngenxa yokuthamba kwayo okuzacile, le mifino inezinzuzo eziningi futhi iphrofayili yayo yomsoco muhle ngokumangalisayo.

ngezansi "mangaki ama-calories ku-okra", "ziyini izinzuzo nezingozi ze-okra", "indlela yokugcina i-okra esiqandisini", "ingabe i-okra iyancipha", "ingabe i-okra iyanciphisa ushukela", "i-okra i-legume" Ungathola izimpendulo zemibuzo yakho.

Yini i-Okra?

okra ( Abelmoschus esculentus ) isitshalo esinoboya somndeni we-hibiscus (Malvaceae). isitshalo se-okraudabuka ezindaweni ezishisayo ze-Eastern Hemisphere.

ikhasi le-okraIngaphakathi liqukethe imbewu emnyama e-oval futhi iqukethe inani elihle le-mucilage.

Ngobuchwepheshe, yisithelo njengoba iqukethe imbewu, kodwa ibhekwa njengemifino, ikakhulukazi ukusetshenziswa kokupheka.

Inani Lomsoco Le-Okra

okraInephrofayili yezakhi ezikhangayo. Ingilazi eyodwa (100 grams) i-okra eluhlaza Inokuqukethwe komsoco okulandelayo:

Amakhalori: 33

Ama-carbohydrate: 7 g

Amaprotheni: 2 gram

Amafutha: 0 amagremu

I-fiber: 3 amagremu

I-Magnesium: 14% Yevelu Yansuku zonke (DV)

I-Folate: 15% we-DV

I-Vitamin A: 14% we-DV

I-Vitamin C: 26% we-DV

I-Vitamin K: 26% we-DV

I-Vitamin B6: 14% we-DV

Le mifino enenzuzo ingumthombo omuhle kakhulu wamavithamini C no-K1. I-Vitamin C iyisakhi esincibilikayo emanzini esinomthelela ekusebenzeni komzimba wonke, kuyilapho i-vitamin K1 iyivithamini encibilikayo emafutheni eyaziwa ngendima yayo ekujikeni kwegazi.

Ngaphezu kwalokho ama-calories ku-okra futhi ine-carbohydrates ephansi futhi iqukethe amaprotheni kanye ne-fiber. Ezithelo nemifino eminingi, amaprotheni ku-okra akekho.

Yiziphi Izinzuzo ze-Okra?

Iqukethe ama-antioxidants anenzuzo

okraiqukethe ama-antioxidants amaningi azuzisa impilo. Ama-Antioxidants ayinhlanganisela yokudla elungisa umonakalo ovela kuma-molecule ayingozi abizwa ngokuthi ama-radicals mahhala.

Ama-antioxidants amakhulu kule mifino afana ne-flavonoids ne-isothetetin. ama-polyphenols kanye namavithamini A no-C.

Ucwaningo lubonisa ukuthi ama-polyphenols athuthukisa impilo yenhliziyo ngokunciphisa ingozi yamahlule egazi kanye nokulimala kwe-oxidative. Ama-polyphenols nawo azuzisa impilo yobuchopho ngenxa yekhono lawo lokungena ebuchosheni futhi avikele ekuvuvukeni.

Lezi zindlela zokuzivikela zisiza ukuvikela ubuchopho ezimpawu zokuguga futhi zithuthukise ukuqonda, ukufunda kanye nenkumbulo.

Yehlisa ingozi yesifo senhliziyo

i-cholesterol ephezulu amazinga ahlotshaniswa nengozi enkulu yesifo senhliziyo.

okraIqukethe into ewugqinsi efana nejeli ebizwa ngokuthi i-mucilage engabopha i-cholesterol ngesikhathi sokugaya, ibangele ukuthi ikhishwe indle esikhundleni sokumuncwa emzimbeni.

Ucwaningo lwamaviki angu-8 luhlukanise amagundane ngamaqembu angu-3 futhi lwawapha ukudla okunamafutha amaningi noma ngaphandle kwe-1% noma i-2% ye-okra powder.

okra Amagundane ekudleni aqeda i-cholesterol eyengeziwe endle futhi agcina amazinga awo e-cholesterol esegazini ephansi kuneqembu elilawulayo.

Enye inzuzo engaba khona yenhliziyo okuqukethwe kwayo kwe-polyphenol. Ucwaningo lweminyaka emi-1100 kubantu abangu-4 lubonise ukuthi ukusebenzisa ama-polyphenols kwehlisa izimpawu zokuvuvukala ezihambisana nesifo senhliziyo.

Inezici zokulwa nomdlavuza

okraekwazi ukuvimbela ukukhula kwamangqamuzana omdlavuza womuntu i-lectin Iqukethe amaprotheni okuthiwa Ucwaningo lwe-test-tube kumaseli omdlavuza webele lwathola ukuthi i-lectin kule mifino ingavimbela ukukhula kwamangqamuzana omdlavuza kuze kufike ku-63%.

Olunye ucwaningo lweshubhu lokuhlola kumaseli e-melanoma egundane le-metastatic ukukhishwa kwe-okraKutholakale ukuthi ukufa kwamangqamuzana omdlavuza kubangela ukufa kwamangqamuzana omdlavuza.

Ibhalansisa ushukela wegazi

izinga likashukela egazini elinempilo Ukuyivikela kubaluleke kakhulu empilweni yonke. Ushukela uphakeme njalo i-prediabetes futhi kungaholela ohlotsheni lwesifo sikashukela sohlobo 2.

Izifundo kumagundane okra noma ukukhishwa kwe-okra kubonisa ukuthi ukuyidla kungasiza ekunciphiseni amazinga kashukela egazini.

Abacwaningi baqaphele ukuthi le mifino inciphisa ukumuncwa kukashukela emgudwini wokugaya ukudla futhi inikeza impendulo ezinzile kashukela wegazi.

Kuyazuzisa amathambo

okra Ukudla okunothe ngovithamini K kunenzuzo emathanjeni. I-Vitamin K isiza amathambo amunce i-calcium. Abantu abathola i-vitamin K eyanele banamathambo aqinile kanye nengozi ephansi yokuphuka.

Ithuthukisa impilo yokugaya ukudla

I-fiber isiza ukuvimbela ukuqunjelwa futhi igcine uhlelo lokugaya ukudla olunempilo. Ngokocwaningo, uma umuntu edla i-fiber eningi, mancane amathuba okuba nomdlavuza we-colorectal.

I-fiber yokudla nayo iyasiza ekunciphiseni isifiso sokudla futhi ikhuthaza ukulahlekelwa isisindo.

Ithuthukisa umbono

okra Iphinde isetshenziselwe ukuthuthukisa amehlo. ikhasi le-okraIwumthombo omkhulu kavithamini A kanye ne-beta-carotene, okuyizakhi ezibalulekile empilweni yamehlo.

Izinzuzo ze-Okra Ekukhulelweni

I-Folate (I-Vitamin B9) iyisakhi esibalulekile kwabesifazane abakhulelwe. Kuyasiza ukunciphisa ingozi yokukhubazeka kwe-neural tube okuthinta ubuchopho nomgogodla womntwana okhulayo.

Kunconywa ukuthi bonke abesifazane abaneminyaka yobudala yokuzala bathathe i-400 mcg ye-folate nsuku zonke.

100 amagremu okraIhlinzeka ngo-15% wezidingo ze-folate zansuku zonke zowesifazane, okusho ukuthi umthombo omuhle we-folate.

Izinzuzo ze-Okra Yesikhumba

okraI-fiber yokudla ekuyo igcina izinkinga zokugaya ukudla futhi iqinisekisa isikhumba esinempilo. Uvithamini C usiza ekulungiseni izicubu zomzimba futhi wenze isikhumba sibukeke sisisha futhi sinempilo. 

Izakhamzimba ezikule mifino ziphinde zivimbele ukugqama kwesikhumba futhi zisize ukuvuselela isikhumba.

I-Okra Slimming

Ingenawo amafutha angagcwele noma i-cholesterol futhi iphansi kakhulu ngamakhalori okraKuyinto ukudla ekahle kulabo abafuna ukunciphisa umzimba. Ibuye inothe nge-fiber. Ngakho kukugcina ugcwele futhi kusiza ukwehlisa isisindo.

Yiziphi Izinzuzo ze-Okra Juice?

ukudla i-okra kanye nezinzuzo, ijusi ye-okra Ukuphuza nakho kunezinzuzo ezithile. Isicelo izinzuzo ze-okra juice...

Ivimbela i-anemia

Labo abane-anemia uphuze i-okra juiceangazuza kukho. ijusi ye-okraKwenza umzimba ukhiqize amangqamuzana abomvu egazi amaningi, esiza ekwelapheni i-anemia. 

ijusi ye-okra iqukethe amavithamini namaminerali amaningi. Okunye kwalokhu imisoco enjengovithamini A, uvithamini C, i-magnesium, esiza umzimba ukuthi ukhiqize amangqamuzana egazi abomvu engeziwe.

Yehlisa umphimbo obuhlungu nokukhwehlela

ijusi ye-okra Isetshenziselwa ukwelapha umphimbo obuhlungu kanye nokukhwehlela okukhulu. Umuntu ophethwe umphimbo obuhlungu nokukhwehlela ijusi ye-okra ingadla. Inciphisa izimpawu zalezi zifo nge-antibacterial and antiseptic properties.

Kuyazuzisa isifo sikashukela

okraiqukethe izinto ezifana ne-insulin eziwusizo ekwelapheni isifo sikashukela. ijusi ye-okra Kuyasiza ukwehlisa izinga likashukela egazini. Ngakho-ke, njalo ukulawula isifo sikashukela ijusi ye-okra dla.

Isiza ukwelapha isifo sohudo

UhudoIngenye yezinkinga zempilo eziphazamisa kakhulu umuntu angaba nazo. Kubangela ukulahlekelwa okukhulu kwamanzi namaminerali abalulekile emzimbeni. ijusi ye-okra Isetshenziselwa ukwelapha isifo sohudo futhi isiza ukuvuselela umzimba.

Yehlisa izinga le-cholesterol

Umuthi uqukethe i-fiber eningi encibilikayo, engasiza umzimba wehlise amazinga e-cholesterol. ijusi ye-okraUkuwusebenzisa njalo kungehlisa izinga le-cholesterol egazini futhi kuvikele inhliziyo.

Yehlisa ukuqunjelwa

Ifayibha efanayo encibilikayo engasiza ekulawuleni amazinga e-cholesterol esegazini nayo iyasiza ekudambiseni ukuqunjelwa. Ukusebenza njenge-laxative yemvelo okraI-fiber equkethwe kuyo ibopha ubuthi futhi yenza kube lula ukuhamba kwamathumbu.

Isiza ukuthuthukisa amasosha omzimba

Amasosha omzimba asiza umzimba ukuthi ulwe nezifo ezahlukene ezifana nomkhuhlane nomkhuhlane. ijusi ye-okraiqukethe inani eliphezulu likavithamini C kanye nama-antioxidants asiza ukuqinisa amandla omzimba womuntu.

Ithuthukisa impilo yesikhumba

Ucocekile uphuze i-okra juiceIsiza ukuthuthukisa impilo yesikhumba. Ama-Antioxidants asiza ukuhlanza igazi futhi anciphise izinduna nezinye izifo zesikhumba ezibangelwa ukungcola egazini.

Yehlisa ukuhlasela kwesifuba somoya

ijusi ye-okra kunciphisa ingozi yokuhlaselwa yisifuba somoya futhi kunenzuzo enkulu ezigulini ezinesifuba somoya.

kuqinisa amathambo

ijusi ye-okraLe nzuzo yezempilo yobisi isiza ukuqinisa amathambo. I-Folate inikeza izinzuzo ezinhle kubo bobabili umama nengane ngesikhathi sokukhulelwa.

Ivimbela i-osteoporosis ngokwandisa amathambo futhi yenze amathambo aqine futhi abe nempilo.

Iyini ingozi ye-okra?

Kakhulu ukudla i-okra Kungaba nomthelela omubi kwabanye abantu.

Ama-Fructans kanye nezinkinga zesisu

okraIcebile ngama-fructans, uhlobo lwe-carbohydrate olungabangela isifo sohudo, igesi, amajaqamba kanye nokuqunjelwa kubantu abanezinkinga zamathumbu. 

Labo abane-irritable bowel syndrome (IBS) abakhululekile ngokudla okuqukethe amazinga aphezulu e-fructans.

Ama-oxalates namatshe ezinso

okra oxalatenazo ziphakeme. Uhlobo oluvame kakhulu lwetshe lezinso lwenziwa nge-calcium oxalate. Ukudla okune-oxalate ephezulu kwandisa ingozi yala matshe kulabo abake baba nalesi sifo phambilini.

I-Solanine nokuvuvukala

okra Iqukethe isakhi esibizwa nge-solanine. I-Solanine iyikhemikhali enobuthi ehlobene nobuhlungu bamalunga, isifo samathambo kanye nokuvuvukala kwesikhathi eside kumaphesenti amancane abantu abangase bangenwe yikho. Itholakala ezithelo nasemifino eminingi njengamazambane, utamatisi, isitshalo seqanda, ama-blueberries nama-artichokes.

I-Vitamin K kanye ne-blood coagulation

okra nokunye ukudla okunovithamini K ophakeme kungase kuthinte labo abathatha imithi yokunciphisa igazi njenge-warfarin noma i-Coumadin. 

Izinto ezinciphisa igazi zisetshenziselwa ukuvimbela amahlule egazi ayingozi angavimba igazi ukuthi lingangeni ebuchosheni noma enhliziyweni.

I-Vitamin K isiza ukujiya kwegazi. Abantu abasengozini yamahlule egazi akufanele bashintshe inani likavithamini K abamthathayo.

Ingabe i-Okra Idala Ukungezwani komzimba?

Kungabangela ukungezwani komzimba kwabanye abantu.

Ukwaliwa ukudla kwenzeka ngokusabela okungajwayelekile kwamasosha omzimba. Uma kuzwela kakhulu ekudleni okuthile, amasosha omzimba aqala ukulwa nakho ngamasosha omzimba namakhemikhali. Ukukhululwa kwala makhemikhali kuqala izimpawu zokungezwani komzimba wonke.

Izimpawu zokungezwani ne-okra kwenzeka ngemva kokusetshenziswa. 

– Ukuluma

– Ukuqubuka kwesikhumba

– ukuluma emlonyeni

– Ukuminyana emakhaleni

– Ukukhwifa

– Ukuquleka

– isiyezi

- ukuhosha

– Izindebe ezivuvukalayo, ubuso, ulimi nomphimbo

Ukungezwani no-Okra Indlela elula yokuvimbela nokwelapha ukungawudli lo mifino. Uma usola ukungezwani komzimba nezinto ezithile, hamba uye kudokotela.

Isitoreji se-Okra Nokukhethwa

Lapho ukhetha i-okra Ungathengi ezishwabene noma ezithambile. Uma iziphetho ziqala ukuphenduka zibe mnyama, kusho ukuthi kuzokonakala maduze.

Gcina imifino yomile futhi ungayigezi uze ulungele ukuyisebenzisa. Ukuyigcina ekhabetheni ephepheni noma esikhwameni sepulasitiki kugcina ukuthamba kwayo futhi kungamisa ukukhula kwesikhunta. I-okra entsha ayihlali ngaphezu kwezinsuku ezi-3 kuya kwezi-4.

Ngenxa yalokho;

Okra, Kuyimifino enomsoco enezinzuzo eziningi zezempilo. Inothile nge-magnesium, i-folate, i-fiber, ama-antioxidants namavithamini C, K1 no-A.

Inenzuzo kwabesifazane abakhulelwe, impilo yenhliziyo kanye nokulawula ushukela egazini. Inezici zokulwa nomdlavuza.