Funda kabanzi mayelana nenani lomsoco we-okra
I-Okra iyinhlangano yemifino eluhlaza okunomsoco okuyi-pod edliwayo yesitshalo se-okra. Cishe uyazi kangcono kakhulu nge -fiber yayo ehlanganisiwe, eyenza lokho okushiwo ngezinye izikhathi ngokuthi i-goo encane. Ukulala kungancishiswa ngokugubha-ukucheka ekushiseni okuphezulu noma ukupheka esobho noma isitshalo esifana ne-gumbo, lapho i-fibre ihlakazeka futhi inikeza i-agent eqina.
Uma upheka i-okra nge-acidic yokudla, njengejusi lemon, uviniga noma ngisho utamatisi, kusiza ukunciphisa isici se-slime.
Umlando Othakazelisayo
U-Okra wayethunyelwe ekuqaleni eMelika ngesikhathi sokuhweba ngezigqila. Kuthiwa ukuthi igama elithi okra ngesiSwahili "liyi-gumbo," elizochaza umsuka walolo hlobo lwe-classic lwaseLouana. Kwezinye izindawo, i-okra isacelwa ngokuthi i-gumbo. I-Okra ngezinye izikhathi ibizwa ngokuthi "iminwekazikazi".
I-Carbohydrate ne-Fiber Counts
Ngaphandle kwemifino egcwele, i-okra ayiyona isisindo futhi phakathi kwemifino ephansi kunazo zonke e-carb ongayidla.
| Okra Ukulungiselela | Ama-carbs, i-fiber nekhalori ayalwa |
|---|---|
| 1/2 indebe ye-okra fresh (eluhlaza noma ephekiwe) | 2 amagremu we- carbs net , 2 ama-gram fibre, ama-calories angu-16 |
| 1/2 indebe ye-okra efriziwe, ephekwe | 2 amagremu we-carbs net, amagremu ama-3 e-fiber, amakholori angu-26 |
| 1/4 lb (4 oz.) We-okra eluhlaza | 4 amagremu we-carbs net, ama-gramu angu-4 e-fiber, ama-khalori angu-35 |
I-Index ye-Glycemic
Inkomba ye- glycemic yokudla iyinkomba yokuthi ukudla nokudla okusheshayo kuphakamisa kanjani ushukela wegazi.
Njengazo zonke imifino engekho isitashi, akukho isayensi yesayensi ye-glycemic index ye-okra .
Umthwalo we-Glycemic
Umthwalo we-glycemic wokudla uhlobene nohlu lwe-glycemic kodwa kuthatha ubungani bokukhonza ukuthi bube yingxenye. Umthwalo we-glycemic of one ulingana nokudla 1 gram ye-glucose. Njengoba kunolwazi oluncane kakhulu ku-index glycemic ye-okra, kulinganiselwa ukuthi umthamo we-glycemic ulinganisiwe.
| Ukulinganiswa komthwalo we-glycemic we-okra |
|---|
| ½ indebe ye-okra: 1 |
| ¼ lb (4 oz.) Ye-okra: 3 |
Izinzuzo zezeMpilo
U-Okra ungumthombo omuhle we-fibre, okufaka i-fibre e-soluble, engaba nezinzuzo eziningi zezempilo, kufaka phakathi impilo ye-colon, ushukela wegazi, nezinzuzo zenhliziyo. Umthombo omuhle kakhulu wevithamini C, i- vitamin K , ne-manganese, umthombo omuhle kakhulu we-folate, kanye nomthombo omuhle we-magnesium, i-potassium, i- vitamin B6 ne-thiamin.
Ukukhetha nokugcina
Ithenda, i-okra elihlwabusayo ikhetha ama-pods awanamakhulu kakhulu-ayikho ngaphezu kwamasentimitha angu-4 ubude, kodwa mhlawumbe amasentimitha angu-2 kuya kwangu-3, njengoba iningi lingase libe ngaphezulu-livuthiwe futhi linzima. Gcina ama-pods eyomile, ehlanganiswe ngesikhwama seplastiki. Uma zimanzi ziyobunjwa ngokushesha futhi ziyoba slimy. Ungawageze uze ulungele ukuwapheka.
Uma ungadli i-okra yakho kungakapheli izinsuku ezimbalwa, kungcono ukuyiqeda. I-Blanch emanzini abilayo imizuzu engu-3 kuya kwemi-4, cwilisa ebhodini lokugezela ngamaminithi angu-5, bese ufaka emagcekeni efriji, ususe umoya omkhulu ngangokunokwenzeka.
Amanye amaqembu okudla
Ezinye izinqumo zihlakaniphile kunezinye ngokukhetha izinketho zokudla eziphansi. Imifino enomsoco namantongomane nembewu kubonakala sengathi ine-carbs ephansi kunazo zonke nezinzuzo eziphakeme kakhulu zokudla okunomsoco.
Izithelo eziningi, okusanhlamvu kanye nezinye izitshalo kanye nobisi nemikhiqizo yobisi kunezibalo eziphakeme kakhulu, kodwa izinzuzo zabo zokudla okunomsoco zingase ziqinisekise ukuthi zibandakanya ekudleni kwakho ngokulinganisela.
Imithombo
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. "Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2002." I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
- I-USDA Idatha Yomhlaba Kazwelonke Yezokuthutha Ye-Reference Standard, Release 28.