ʻO kēia mau pōmaikaʻi olakino ʻo Okra e noʻonoʻo hou ai ʻoe i kēia mea kanu kauwela

Anter

• He aha ʻo Okra?
• ʻOihana Nika Okra
• Nā Pōmaikaʻi Ola Okra
• Pale i ka ma'i
• Kākoʻo i ka ʻai ʻana maikaʻi
• Mālama i nā pae kō kō
• Pale i ka Puʻuwai
• Kākoʻo i ka hāpai ʻana i ke olakino
• Hiki i nā pilikia o Okra
• Pehea e kuke ai iā Okra
• Nānā no

ʻIke ʻia no kona ʻano liʻiliʻi ke ʻoki ʻia a moʻa paha, loaʻa pinepine ka ʻokra i kahi ʻano maikaʻi ʻole; Eia nō naʻe, mahalo nui ka hua o ke kauwela i kāna lineup o nā meaola e like me nā antioxidants a me nā fiber. A me nā ʻenehana kūpono, hiki ke ʻono ka okra a goo-free - hoʻohiki. E heluhelu e aʻo e pili ana i nā pono olakino a me ka meaʻai o ka okra, a me nā ala e leʻaleʻa ai i ka okra.

He aha ʻo Okra?

ʻOiai hoʻomākaukau mau ʻia ia e like me ka mea kanu (noʻonoʻo: paila, hoʻomoʻa, palai), ʻo ka ʻokela he hua (!!) ia mai ʻApelika mai. Ke ulu nei ia i nā piʻi wela, me ka ʻAmelika Hema kahi e ulu ai ʻo ia no ka wela a me ka haʻahaʻa, a ʻo ia hoʻi, "hoʻopau i ka nui o nā kīʻaha hema," wehewehe ʻo Andrea Mathis, MA, RDN, LD, he mea kākau inoa ma Alabama. dietitian a hoʻokumu o Nani a me na mea. Hiki ke ʻai ʻia ke ʻano okra pod (me ke kumu a me nā hua). Akā inā loaʻa iā ʻoe kahi mea kanu okra holoʻokoʻa (e like me ka māla), hiki iā ʻoe ke ʻai i nā lau, nā pua, a me nā pua pua e like me nā greens, e like me ka North Carolina State University Extension.

ʻOihana Nika Okra

ʻO Okra kahi meaʻai meaʻai nui, e kaena nui ana i nā huaora a me nā minela e like me ka huaora C, riboflavin, folic acid, calcium, a me ka potassium, e like me kahi ʻatikala ma ka puke pai. Molekule. No kēlā mānoanoa, nā mea wīwī e hoʻokuʻu ai i ka ʻoka ke oki ʻia a kuke ʻia? ʻO ka goo, i kapa ʻia ʻo mucilage i ka ʻepekema, he kiʻekiʻe i ka fiber, wahi a Grace Clark-Hibbs, M.D.A., R.D.N., ka meaʻai meaʻai a me ka mea nāna i hoʻokumu i ka Nutrition with Grace. ʻO kēia fiber ke kuleana no ka nui o nā pono meaʻai o ka okra, e like me ke kākoʻo ʻana i ka digestive, ka mālama ʻana i ke kō koko, a me ke olakino naʻau.

Eia ka ʻike meaʻai o 1 kīʻaha (~ 160 grams) o ka ʻokra i kuke ʻia, e like me ka ʻoihana ʻo ʻAmelika Hui Pū ʻIa:

• 56 mau calorie
• 3 gram protein
• 1 gram momona
• 13 karbohika carbohydrate
• Puluniu 5 gram
• 3 gram kō

Nā Pōmaikaʻi Ola Okra

Inā ʻaʻole lawa kāna papa inoa o nā meaʻai e hoʻohui i kēia hua kauwela i kāu hoʻololi ʻana, hiki i nā pono olakino o ka okra ke hana i ka hana. Ma mua, e ʻike i ka mea e hiki ai i kēia mīkini ʻōmaʻomaʻo o kahi mea hoʻohui ke hana no kou kino, e like me ka poʻe loea.

Pale i ka ma'i

ʻO Okra kahi kumu A+ o nā antioxidants. "ʻO nā antioxidant nui i ka ʻoka he polyphenols," wahi a Mathis. Aia kēia me ka catechin, he polyphenol i loaʻa pū i loko o ke kī ʻōmaʻomaʻo, a me nā huaora A a me C, e hana ana i ka okra kekahi o nā meaʻai antioxidant maikaʻi loa āu e ʻai ai. A he BFD kēlā no ka mea ʻike ʻia nā antioxidants e hoʻopau a wehe paha i nā radical manuahi (aka nā mole kūpaʻa ʻole) hiki ke hōʻino i nā hunaola a paipai i nā maʻi (e like me ka maʻi ʻaʻai, maʻi puʻuwai), wehewehe ʻo Mathis.

Kākoʻo i ka ʻai ʻana maikaʻi

Inā he hana koʻikoʻi ka hele ʻana i ka helu ʻelua, makemake paha ʻoe e ʻimi i kahi ma kāu pā no ka okra. "He kiʻekiʻe loa ka mucilage o ka okra i ka fiber soluble," wahi a Clark-Hibbs. Hoʻomoʻa kēia ʻano fiber i ka wai i loko o ka gastrointestinal tract, e hana ana i kahi mea like me ka gel e hoʻopaʻa i ka pahu a kōkua i ke kāohi i ka palahō. ʻO nā "pā" a me nā ʻanoʻano o ka okra pod i loko o ka fiber inoluble, i kākau ʻia e Susan Greeley, M.S., R.D.N., ka mea kākau meaʻai a me ka mea aʻoaʻo chef ma ka Institute of Culinary Education. Hoʻonui ka fiber insoluble i ka fecal bulk a hoʻoikaika i ka neʻe ʻana o ka ʻiʻo o ka ʻōpū, hiki ke hāʻawi i ka hoʻomaha mai ka constipation, e like me ka Mayo Clinic. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

Mālama i nā pae kō kō

Ma ka hana ʻana i kēlā mea gel-like i loko o kou puʻuwai, hiki i ka fiber soluble i loko o ka okra ke hoʻolohi i ka absorption o nā carbohydrates, no laila e pale ai i ka piʻi ʻana o ke kō koko a hōʻemi i kou pilikia o ka maʻi diabetes type 2, wahi a Clark-Hibbs. Ua ʻike ʻia kahi noiʻi 2016 e hiki ke hoʻomaikaʻi i ke kōpaʻa koko i ka ʻai maʻamau o ka fiber soluble i ka poʻe i loaʻa i ka maʻi diabetes type 2. "Ua waiwai ʻo Okra i ka magnesium, kahi mineral e kōkua ai i kou kino e hūnā i ka insulin," wahi a Charmaine Jones, M.S., RD.N., L.D.N., ka mea hānai dietitian i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o Food Jonezi. I nā huaʻōlelo ʻē aʻe, kōkua ka magnesium i ka mālama ʻana i kāu mau pae o ka insulin - ʻo ka hormone e hoʻomalu i ka hoʻololi ʻana o ka meaʻai āu e ʻai ai i ka ikehu - i ka nānā ʻana, a laila e kōkua ai i ka hoʻomaʻamaʻa ʻana i kou mau koko koko, e like me ka ʻatikala 2019.

A ʻaʻole pono e poina e pili ana i kēlā mau antioxidants i hoʻokau ʻia, e hāʻawi lima pū kekahi. ʻO ke koʻikoʻi oxidative (ʻo ia ka mea i ka nui o nā radical manuahi i loko o ke kino) pāʻani i ka hoʻomohala ʻana i ka maʻi diabetes type 2. Akā ʻo ka lawe nui ʻana o nā antioxidants (e like me nā huaora A a me C i ka okra) hiki ke hoʻohaʻahaʻa i ka pilikia ma ka hakakā ʻana i kēia mau radical manuahi a, ma ka huli ʻana, ke kaumaha oxidative, e like me kahi noiʻi 2018. (E pili ana: ʻO nā hōʻailona maʻi diabetes 10 e pono e ʻike e nā wahine)

Pale i ka Puʻuwai

E like me ka mea i hoʻololi ʻia, ʻo ka fiber i ka okra ka mea nui he nui nā hana; kōkua ia e hoʻohaʻahaʻa i ka kolamu LDL ("ʻino") "ma ka hōʻiliʻili ʻana i nā molekole cholesterol ʻē aʻe i kona neʻe ʻana i loko o ka ʻōnaehana digestive," wahi a Clark-Hibbs. Lawe mai ke olonā i ke kōkōlika e like me ka excreted i loko o ka pahu, ʻōlelo ʻo Mathis. Hoʻemi kēia i ka komo ʻana o ka cholesterol i loko o ke koko, e kōkua ana i ka mālama ʻana i nā pae cholesterol a hoʻemi i kou pilikia o ka maʻi puʻuwai.

ʻO nā antioxidants, e like me nā pūhui phenolic i loaʻa i loko o ka okra (e like me nā catechins), pale pū kekahi i ka puʻuwai ma ka hoʻokaʻawale ʻana i nā radical manuahi. Eia ke kuʻikahi: Ke hui pū nā radical manuahi me LDL cholesterol, hoʻololi ke kino a me nā waiwai kemika o nā mea "maikaʻi", e like me kahi ʻatikala 2021. ʻO kēia kaʻina hana, i kapa ʻia ʻo LDL oxidation, kōkua i ka hoʻomohala ʻana o ka atherosclerosis a i ʻole ke kūkulu ʻana i ka plaque i loko o nā aʻa e hiki ke alakaʻi i ka maʻi puʻuwai. Eia nō naʻe, kahakaha ʻia kahi loiloi ʻepekema 2019 e hiki i nā pūhui phenolic ke pale aku i ka hoʻohaʻahaʻa LDL, no laila e pale ana i ka puʻuwai.

Kākoʻo i ka hāpai ʻana i ke olakino

He waiwai ʻo Okra i ka folate, aka vitamina B9, ka mea e pono ai i nā mea a pau e hana i nā ʻāpana koko ʻulaʻula a kākoʻo i ka ulu ʻana a me ka hana o nā cell olakino, wahi a Jones. Akā, he mea koʻikoʻi loa ia no ka ulu ʻana o ka fetal i ka wā hāpai (a pēlā e loaʻa ai i nā huaora prenatal). "ʻO ka lawe ʻana i ka folate haʻahaʻa [i ka wā hāpai] hiki ke hana i nā hanauna hānau e like me nā kīnā neural tube, kahi maʻi e hōʻino ai i ka lolo (e like me anencephaly) a me nā kaula o ke kuamoʻo (e like me ka spina bifida) i kahi fetus," wehewehe ʻo ia. No ka pōʻaiapili, ʻo ka mea i koi ʻia i kēlā me kēia lā o folate he 400 micrograms no nā kāne a me nā wahine makahiki 19 a ʻoi aku, a me 600 microgram no nā poʻe hāpai, e like me ka National Institutes of Health. Hoʻokahi kīʻaha okra i kuke ʻia e hāʻawi ana ma kahi o 88 micrograms o ka folate, e like me ka USDA, no laila e kōkua ka okra iā ʻoe e hoʻokō i kēlā mau pahuhopu. (Kahi kumu maikaʻi ʻē aʻe o folate? Beets, nona ka 80 mcg no ~ 100-gram lawelawe. ʻO ka nui o kāu ʻike!)

Hiki i nā pilikia o Okra

Pili i nā pōhaku kīkī? E hele maʻalahi ma luna o ka ʻoka, no ka mea, kiʻekiʻe ia i nā oxalates, nā mea hoʻohui e hoʻonui i kou makaʻu i ka hoʻomohala ʻana i nā pōhaku ʻōpala inā loaʻa iā ʻoe i ka wā ma mua, wahi a Clark-Hibbs. ʻO ia no ka mea hiki ke hui pū ka nui o ka oxalates me ka calcium a hana i ka calcium oxalate, ka mea nui o nā pōhaku kīkī, wahi āna. Hōʻike kahi loiloi 2018 e ʻai ana i ka nui o nā oxalates i kahi noho e hoʻonui i ka nui o nā oxalates excreted ma o ka mimi (e hele ana ma nā puʻupaʻa) No laila, ʻo ka poʻe "ʻoi aku ka maʻalahi o ka hoʻomohala ʻana i nā pōhaku ʻāʻī, pono lākou e kaupalena i ka nui o nā meaʻai i loaʻa i ka oxalate a lākou e ʻai ai i ka manawa hoʻokahi," wahi āna.

Hiki paha iā ʻoe ke hoʻomau me ka akahele inā e lawe ana ʻoe i nā anticoagulants (mea hoʻokahe koko) i mea e pale ai i ke koko, wahi a Mathis. He waiwai ʻo Okra i ka huaora K, he meaʻai e kōkua ai i ka hoʻopaʻa ʻana o ke koko - ʻo ke kaʻina hana pololei e hoʻokaʻawale ai ke koko. (ICYDK, kōkua nā mea lahilahi o ke koko e pale aku i ke kahe o ke koko i nā mea maʻi me kekahi mau ʻano e like me atherosclerosis, no laila e hoʻoliʻiliʻi ana i ka hopena o ka puʻuwai a i ʻole ka hahau ʻana. lahilahi koko, wahi a Mathis.

TL; DR — Inā hiki iā ʻoe ke ʻai i ka pōhaku a i ʻole ka lawe ʻana i kahi mea hoʻokahe koko, e nānā me kāu kauka e hoʻoholo i ka nui āu e ʻai ai ma mua o ka ʻai ʻana i ka okra.

Pehea e kuke ai iā Okra

"Hiki ke loaʻa ka okra i ka mea hou, i ka hau, i ke kini, i ʻokiʻoki ʻia, a me ka pauka maloʻo," wahi a Jones. Hiki i kekahi mau hale kūʻai ke kūʻai aku i nā kīʻaha okra maloʻo, e like me Trader Joe's Crispy Crunchy Okra (Buy It, $10 no ʻelua ʻeke, amazon.com). I ke ala hau paʻa hau, loaʻa ia iā ia iho, ʻai ʻia, a i ʻole i nā meaʻai pūʻolo i hana mua ʻia. ʻO ka ʻōlelo ʻana, ʻoi aku ka maikaʻi o nā koho hou a me ka paʻu ʻole i ka palaoa, no ka mea, loaʻa iā lākou ka mea momona kiʻekiʻe loa me ka ʻole o nā preservatives e like me ka sodium, wehewehe ʻo Jones.

No ka pauma okra? Hoʻohana ʻia ʻo ia e like me ka mea ʻala, ma mua o kahi pani no ka mea kanu āpau. "He ʻoi aku ka maikaʻi ma mua o ka hoʻohana ʻana i nā paʻakai a i ʻole nā ​​​​mea ʻai ʻala," wahi a Jones, akā ʻaʻole paha ʻoe e loaʻa iā ia ma kāu huakaʻi Whole Foods e hiki mai ana. Akā, e hele i kahi hale kūʻai kūikawā a, ʻaʻole pīhoihoi, Amazon, kahi e hiki ai iā ʻoe ke hopu i kahi huahana e like me Naturevibe Botanicals Okra Powder (Buy It, $16, amazon.com).

Ke kūʻai ʻana i ka ʻoka hou, e ʻohi i ka ʻōmaʻomaʻo a ʻōmaʻomaʻo ʻōmaʻomaʻo a hoʻokele i ka mea i hoʻoliʻiliʻi a i ʻole nāwaliwali, ʻoiai he mau hōʻailona kēia o ka pala, e like me ka University of Nebraska-Lincoln. Ma ka home, e mālama i ka okra i holoi ʻole ʻia i loko o kahi pahu i hoʻopaʻa ʻia a i ʻole ʻeke plastik i loko o ka friji. A e akahele ʻoe: ʻO ka ʻokela hou ka mea make, no laila makemake ʻoe e ʻai iā ASAP, i loko o ʻelua a ʻekolu paha lā, e like me ka University of Arkansas.

ʻOiai hiki ke ʻai maka, "ʻo ka hapa nui o ka poʻe e hoʻomoʻa mua i ka ʻokra no ka mea he ʻano liʻiliʻi ko ka ʻili i ʻike ʻole ʻia ma hope o ka kuke ʻana," wahi a Clark-Hibbs. Hiki ke ʻala ʻia ka ʻokra hou, palai, kālua ʻia, a paila ʻia paha. Akā e like me ka mea i ʻōlelo ʻia ma mua, i ka wā e ʻoki ai a kuke ai paha, hoʻokuʻu ka okra i nā mucilage wīwī i makemake ʻole ka poʻe he nui.

No ka kaupalena ʻana i ka slime, ʻokiʻoki i ka ʻokra i ʻāpana nui, no ka mea "ʻo ka liʻiliʻi o kou ʻoki ʻana, ʻo ka liʻiliʻi e loaʻa iā ʻoe kēlā ʻano kikoʻī liʻiliʻi," wahi a Clark-Hibbs. E makemake paha ʻoe e hoʻohana i nā ʻano kuke kuke maloʻo (e laʻa me ka palai ʻana, kālua ʻana, ka ʻai ʻana), nā memo a Jones, me nā ʻano kuke kuke momona (e laʻa me ka hoʻomoʻa ʻana a i ʻole ka paila ʻana), kahi e hoʻonui ai i ka wai i ka ʻoka a, ʻo ia hoʻi, hoʻonui i ka goo. ʻO ka kuke ʻana maloʻo e pili ana i ka kuke ʻana me ka wela nui, "e hoʻopōkole ai i ka manawa [ʻo ka okra] e kuke ʻia a no laila e hoʻemi ai i ka nui o ka slime e hoʻokuʻu ʻia," wahi a Clark-Hibbs. ʻO ka mea hope loa, hiki iā ʻoe ke hoʻemi i ka slime ma ka "hoʻohui ʻana i kahi mea ʻakika e like me ka ʻuala tōmato, lemona, [a i ʻole] kālika sauce," wahi a Jones. E hele, e hele!

Mākaukau e hāʻawi i ka okra i kahi wili? Eia kekahi mau ʻaoʻao ʻoluʻolu i ʻae ʻia e ka loea e hoʻohana i ka okra ma ka home:

Me he meaʻai ʻala. "ʻO kekahi o nā ala maʻalahi a maʻalahi hoʻi e [kuke] i ka ʻokela e hoʻomoʻa ia," wahi a Clark-Hibbs. "E laina i kahi pepa kuki me ka alumini pepa a i ʻole ka pepa pepa, e waiho i ka okra ma kahi papa hoʻokahi, e hoʻoinu i kahi aila ʻoliva, a hoʻopau me ka paʻakai a me ka pepa e ʻono ai. hiki ke [hana me ka paila]."

E like me ka ipu pala. No ka ʻai ʻana maʻalahi i ka ʻokra, e ʻai me kāu mea ʻala punahele. ʻO ka mea mua, "ka aila wela i loko o ka pā nui ma luna o ka wela mehana. Hoʻohui i ka okra a kuke no ʻehā a ʻelima mau minuke, a i ʻole ʻōmaʻomaʻo ʻōmaʻomaʻo. Hoʻomaʻa me ka paʻakai, ka pepa, a me nā mea ʻono ʻē aʻe ma mua o ka lawelawe ʻana," wahi a Mathis. Pono inspo? E ho'āʻo i kēia meaʻai no ka bhindi, a i ʻole ʻokra Indian crispy, mai ka blog meaʻai Kuʻu Puʻuwai Beets.

I ka hoʻoulu ʻana. E hoʻokiʻekiʻe i kāu mea e hoʻonāukiuki ai i ka pule hebedoma me ka ʻoka. Pono ke kīʻaha i kahi ala kuke wikiwiki, kahi e kōkua ai e hōʻemi i ka slime. E nānā i kēia ʻehā okana o nā hua okala mai ka blog blog meaʻai Omnivore's Cookbook.

I nā ʻuala a me nā sopa. Me ke ala kūpono, hiki i ka mucilage i ka okra ke hana i kou makemake. Hiki iā ia ke mānoanoa i nā kīʻaha (e noʻonoʻo: stew, gumbo, soup) e like me ka cornstarch, wahi a Mathis. "E hoʻomoʻi wale i ka ʻokela diced [i loko o kāu sop] ma kahi o 10 mau minuke ma mua o [ka hoʻopau ʻana] i ka kuke ʻana," wahi a ia. E ho'āʻo i kēia meaʻai gumbo meaʻai mouthwatering mai ka blog food Kuke Moopuna.

I loko o kahi salakeke. E hana i ka hapanui o nā huahana kauwela e ka hoʻopili ʻana i ka ʻokela me nā mea ulu wela hou. ʻO kahi laʻana, "ʻokiʻoki [kuke okra] hiki ke ʻoki ʻia a hoʻohui ʻia i kahi kōmato kauwela kauwela a me ka saladi kulina," wahi a Greeley.

Nānā no