Dziwani zambiri za mtengo wa okra
Okra ndi masamba obiriwira kwambiri omwe ndi chakudya chodyera cha chomera cha okra. Mwinamwake mumadziŵa kuti ndibwino kuti zikhale zowonjezera , zomwe zimapanga zomwe nthawi zina zimatchulidwa ngati goo yopepuka. Kutentha kungathe kuchepetsedwa ndi kuyambitsa-kutentha pa kutentha kwakukulu kapena kuphika mu supu kapena mphodza monga gumbo, kumene fiber imabalalitsa ndikupereka wothandizira.
Ngati mukuphika okra ndi zakudya zamakiti, monga mandimu, viniga kapena tomato, zimathandiza kuchepetsa.
Mbiri Yokondweretsa
Okra poyamba anabweretsedwa ku America pa malonda a ukapolo. Zili choncho kuti mawu akuti okra m'Chiswahili ndi "gumbo," omwe amatha kufotokoza chiyambi cha mbale yachikale ya Louisiana. Kumalo ena, okra akadatchedwa gumbo. Nthawi zina Okra amatchedwa "zala zadona."
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
Pakati pa ndiwo zamasamba zambiri, okra sakhala wochuluka komanso pakati pa masamba ochepetsetsa omwe mungathe kudya.
| Kukonzekera Okra | Carbs, fiber ndi kalori amawerengera |
|---|---|
| 1/2 chikho cha okra atsopano (yaiwisi kapena yophika) | 2 magalamu a carb net , 2 magalamu a magalamu, makilogalamu 16 |
| 1/2 chikho cha okra ozizira, yophika | 2 magalamu a carb net, 3 magalamu a fiber, makilogalamu 26 |
| 1/4 lb (4 oz.) Wa okra yaiwisi | 4 magalamu a carb net, 4 magalamu a mchere, makilogalamu 35 |
Mndandanda wa Mayendedwe
Mndandanda wa chakudya ndi chiwonetsero cha momwe chakudya chimakhalira shuga.
Monga ndi masamba ambiri osakhala wowuma, palibe sayansi yophunzira za glycemic index ya okra .
Mtolo Wopweteka
Chakudya chochepa cha chakudya chikugwirizana ndi chiwerengero cha glycemic koma chimafunika kukula kwa kutumikira. Mliri umodzi wa m'magazi ndi wofanana ndi kudya 1 gm ya shuga. Popeza pali zambiri zochepa zokhudzana ndi chiwerengero cha okra, gaycemic load is estimated.
| Chiwerengero cha gracemic load ya okra |
|---|
| ½ chikho cha okra: 1 |
| ¼ lb (4 oz) ya okra: 3 |
Ubwino wa Zaumoyo
Okra ndi magwero abwino a zitsulo, kuphatikizapo mchere wosungunuka, womwe ungakhale ndi ubwino wambiri wathanzi, kuphatikizapo umoyo wathanzi, shuga wa magazi, ndi mtima wamtima. Ndizochokera kwa vitamini C, Vitamini K , ndi manganese, malo abwino kwambiri opatsirana, komanso gwero la magnesium, potassium, vitamini B6 , ndi thiamin.
Kusankha ndi Kusungirako
Chomera chokoma, chophika chokoma chimasankha nyemba zomwe sizing'ono kwambiri-sizitali kuposa mainchesi 4, koma makamaka masentimita awiri kapena atatu, monga zazikulu zambiri zowonjezera komanso zolimba. Sungani nyembazo zowuma, mosakanizika atakulungidwa mu thumba la pulasitiki. Ngati ali ndi mvula, amawumba mofulumira ndikukhala ochepa. Musasambe mpaka mutakonzeka kuziphika.
Ngati simudya okra wanu mkati mwa masiku angapo, ndibwino kuti muzimangiriza. Blanch mu madzi otentha kwa mphindi zitatu kapena 4, kumizani mu kusamba kwa ayezi kwa mphindi zisanu, ndiyeno muzimangirira mu mabokosi afriji, kuchotsa mpweya wonse momwe zingathere.
Magulu Ena Odyera
Zosankha zina ndi zanzeru kuposa ena pofuna kusankha zakudya zochepa. Zomera zam'madzi ndi mtedza ndi mbewu zikuoneka kuti zili ndi carbs otsika kwambiri komanso zopindulitsa kwambiri.
Zipatso zambiri , nyemba ndi nyemba ndi mkaka ndi mkaka zimakhala ndi chiwerengero chachikulu cha carb, koma mapindu awo amatha kukhala nawo mu zakudya zanu moyenera.
Zotsatira
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. "Mndandanda wa mayiko omwe ali ndi chiwerengero cha glycemic index and values glycemic value: 2002." American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
- USDA National Nutrient Database ya Standard Reference, Release 28.