E aʻo hou e pili ana i ka waiwai o okra
ʻO ka okra kahi hua'alama'ōmaʻomaʻo nui loa,ʻo ia ka pailaʻai o ke kumukura okra. Uaʻike pahaʻoe i ka mea maikaʻi no kāna filoli hiki ke hoʻohanaʻia , i mea e hana ai i kekahi manawa i kapaʻia he slimy goo. Hiki ke hoʻemiʻia ka holoʻana ma ke kaniʻana i ke ahi wela aiʻole ka kukeʻana i loko o ka puʻu a me ke kohu e like me ka pahu, kahi i hoʻopuehuʻia ai ka fiber a hāʻawi i kahi mea kau.
Ināʻoe e kuke i ka okra me kahi meaʻeleʻele, e like me ka wai lemon, winika a i nā'ōmato, hiki ke kōkua i kaʻokiʻana i ka helu slime.
Nā Mō'ī Hoʻoilina
Ua lawe muaʻiaʻo Okra i nā Amerika i ka wā o ke kauā. Ua'ōleloʻiaʻo ka hua'ōlelo okra ma Swahili he "gumbo," ka mea e ho'ākāka mai ai i ke kumu o kēlā mehana nani Louisiana. I kekahi mau wahi, kapaʻiaʻo okra he gumbo. Ua kapaʻiaʻo Okra i kekahi manawa i "manamana lima."
ʻO Carbohydrate a me Fiber Counts
Ma keʻano o nā huaʻai a pau loa,ʻaʻohe okra iʻoi aku ka maloʻo a ma waena o nā momona momona o nāʻano loloa i hiki iāʻoe keʻai.
| ʻO ka hoʻomākaukauʻana o Okra | Ke helu nei nā'ōpoki, nā fiber a me nā kalori |
|---|---|
| 1½ kīʻaha o ka okra okoa (ke'ōlaʻi a me ke kuke) | 2 grams o nā'ōpoki pūnaewele , 2 mau paona fiber, 16 calories |
| 1/2 kīʻaha o ke okeneka okra, i kukeʻia | 2 kaomi o nā pūpū net, 3 grams o ke fiber, 26 calories |
| 1/4 lb (4 oz.) O ka okra okoa | 4 mau kēmu pūnaewele, 4 grams o ke fiber, 35 calories |
Glycemic Index
ʻO ka hua'ōlelo glycemic o ka meaʻai he hōʻailona ia o ka nui a me ka wikiwiki o kahi meaʻai e hoʻonui ai i kāu koko koko.
E like me ka nuiʻole o nā huaʻaina-starchy,ʻaʻoheʻikeʻikeʻepekema o ka hua'ōlelo glycemic o okra .
Ka Lohi Glycemic
ʻO ka loiloi momona o kahi meaʻai e pili ana i ka index glycemic akā e hoʻohana ana i ka nui o ka lawelaweʻana. ʻO kahi kaumaha nui o hoʻokahi, he like ia me kaʻaiʻana i 1 gram o glucose. No ka mea, heʻuʻuku kaʻike ma ka helu glycemic o okra, ua hoʻoholoʻia ka halihali glycemic.
| Kālā i manaʻoʻiaʻo ka okra |
|---|
| ½ hue o okra: 1 |
| ¼ lb (4 oz.) O okra: 3 |
Nā Huakaʻi Ola
ʻO kahi okra kahi kumu maikaʻi o ka fiber,ʻo ia hoʻi ka filoli hiki ke hoʻohanaʻia, he hiki ke loaʻa i nā pono olakino, e like me ke ola kino o ka colon, ka blood sugar, a me nā maʻi o ka maʻi. He kumu maikaʻi loa ia o ka huaora C, ka huamaila K , a me ka manganese, he kumu maikaʻi loa o ka folate, a me kahi kumu maikaʻi o ka magnesium, potassium, vitamin B6 , a me ka hapalua.
Ke koho a me kahi Storage
No ke okra maikaʻi a maikaʻi, koho i nā pākole nuiʻole -ʻaʻole iʻoi aku i ka 4'niha ka lōʻihi, akā,ʻoi aku ka 2 i 3 'īniha, no ka mea,ʻoi aku ka nui a me ka paʻakikī o nā mea nui. E hoʻomaʻemaʻe i nā'ōpala, kahi i kāwiliʻia i loko o kahiʻeke. Inā lākou eʻulu, e kālaʻo kokeʻia a laila e lilo i meaʻoluʻolu. Mai holoiʻoe iā lākou a hiki i ka manawa e mākaukau ai e kuke iā lākou.
Ināʻaʻoleʻoe eʻai i kāu okra i loko o kekahi mau lā, eʻoi aku ka maikaʻi o ka hemo wale. E hoʻopau i ka wai waiʻaila no 3 a 4 mau minuke, e pīpī i loko o ka hau hau no 5 mau minuke, a laila e hoʻonoe i nāʻeke bale, e hoʻohemo i ka nui o ka lewa.
Nā Pūʻulu Kūʻai
ʻO kekahi koho iʻoi aku ka naʻauao ma mua o nā mea'ē aʻe e pili ana i ke kohoʻana i nā kohoʻai kai haʻahaʻa. ʻO ka lehuay huaʻai a me nā hua a me nāʻanoʻano e like me ka loaʻaʻana o nā'eneki haʻahaʻa a me nā pono maikaʻi loa.
ʻO ka hapa nui o nā hua ,ʻo ka palaoa a me kekahi legumesū a me ka waiū a me nā hua laʻa , heʻoi aʻe ka nui o nā hua'ōlelo he nui, akā, hiki i kā lākou mau meaʻai kūpono ke hoʻokomo iā lākou ma kāuʻai.
Nā kumuhana
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. "Papa papaʻaina honua o ka index index and glycemic load load: 2002." Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
- Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 28.