Okra Ndi Wathanzi Kwambiri: Chilichonse Chokhudza Zakudya Zam'thupi, Zotsatira ndi Mapindu

Mu positi iyi muphunzira kuti okra ndi chiyani komanso zomwe zimapangitsa kuti akhale wathanzi. Okra amadziwikanso kuti marshmallow ndipo amachokera ku Africa. Kukoma kwa nyemba za pepperoni kumakumbukira nyemba zobiriwira.

therere - ndichifukwa chake ali wathanzi

Kudyedwa yaiwisi, therere ndi chotupitsa chathanzi komanso chimapanga saladi yabwino kwambiri. Zikatenthedwa kapena zokazinga, zimayenda bwino ndi ma curry ndi mapoto a masamba, komanso nyama yokoma ndi nsomba.

• Chomwe chimapangitsa kuti nyemba zobiriwira zikhale zathanzi ndizopatsa thanzi: 100 g ya therere imakhala ndi 20 kcal yokha, yomwe 0 g mafuta, 5 g fiber ndi 2 g iliyonse ya chakudya ndi mapuloteni.
• Komabe, ma micronutrients nawonso ndi osangalatsa. 100 g ya nyemba za nyemba zili ndi 36 mg vitamini C, 38 mg magnesium, 69 mg calcium, 199 mg potaziyamu, 75 mg phosphorous ndi 394 μg beta-carotene.
• Ndi magalamu 100 a nkhanu mumaphimba gawo limodzi mwa magawo atatu a vitamini C wofunikira tsiku lililonse. Chifukwa chake therere limathandizira kuti chitetezo cha mthupi chitetezeke.
• Monga beta-carotene yomwe ili nayo, vitamini C imakhala ndi antioxidant effect. Beta-carotene ndiyofunikiranso pakhungu ndi maso.

Umu ndi momwe therere limakhudzira thupi

Ma macro ndi micronutrient omwe ali mu therere sasiya chilichonse. Zopatsa mphamvu zawo zochepa zama calorie zimapangitsa kuti nyemba zobiriwira zikhale gawo lodziwika bwino lazakudya zochepetsa thupi.

• Kaya monga chotupitsa chophwanyika kapena mbale ya masamba - ngati mukufuna kuchepetsa thupi ndikuyang'ana kusintha kwa zakudya zanu, ndi bwino kuyesa okra.
• Okra samangotengedwa ngati masamba ocheperako, amakhalanso ndi kugaya chakudya. Chifukwa cha izi ndi kuchuluka kwa fiber mu okra.
• Mitsempha yomwe ili nayo imathandizanso kuti m'mimba mukhale ndi thanzi labwino komanso kuchepetsa zizindikiro za m'mimba, monga kafukufuku wofalitsidwa mu 2014 adawonetsa.
• Komabe, musadye masamba obiriwira kwambiri. Izi ndichifukwa choti therere lili ndi tinthu tating'ono ta oxalic acid, zomwe zimatha kupangitsa kuti miyala ya impso ipangidwe.