Okra wɔ beae titiriw wɔ nnuan a yɛyɛ wɔ fie no mu. Hena na n’ani nnye ho bere a ɛba pon so sɛ curry a wɔde ngo, nufusu, anaa sɛ wɔde stir-fry ayɛ no? Nanso so wunim sɛ saa nhabannuru a ɛyɛ dɛ yi betumi ayɛ nea mfaso wɔ so titiriw ama obi a ɔwɔ asikreyare? Enti sɛ wo anaa wo dɔfo bi wɔ asikreyare a, momma yensua mfaso horow a ɛwɔ okra so yi ho ade nnɛ.
So okra boa ma wodi asikreyare so ankasa?
Sɛ ɛba asikreyare a wobedi so a, nea ɛho hia sen biara ne sɛ wobɛhwɛ asikre dodow a ɛwɔ wo mogya mu no so. Nea ɛka eyi ho ne mu duru a wobɛtew, apɔw-mu-teɛteɛ, ne aduan pa a wobɛkɔ so akura mu.
Enti ɛha na okra ba bɛboa yɛn.
Okra mu ahoɔden ne srade sua koraa, nanso aduannuru te sɛ vitamin C, vitamin K, ne zinc pii wom. Nanso nea ɛho hia sen biara no, titiriw wɔ nnipa a wɔwɔ asikreyare fam no , okra wɔ fiber pii.
Sɛ yɛbɛka no tiawa a, nhama ahorow abien na ɛwɔ okra mu: nhama a ɛtumi nwura mu ne nhama a ɛtumi nwura mu.
- Nhama a ɛtumi nwura mu: Eyinom yɛ adwuma denam sɛnea aduan a yedi no fa aduan a yedi mu no brɛ ase no so. Ne titiriw no, wɔmma asikre a ɛwɔ aduan no mu no nkɔ mogya no mu prɛko pɛ, na mmom wɔma kwan ma ɛtwetwe nkakrankakra. Eyi boa ma wodi asikre dodow a ɛkɔ soro mpofirim wɔ mogya mu no so.
- Fiber a entumi nwura mu: Eyinom ma obi te nka sɛ wayɛ ma. Enti, sɛ wudi kakra mpo a, wote nka sɛ woama amee, na ɛno nso di adidi a ɛho nhia so.
Nhwehwɛmu ahorow bi ada no adi sɛ nneɛma a ɛwɔ okra mu no betumi aboa ma mogya mu glucose dodow so atew. Nanso, wɔayɛ nhwehwɛmu yi mu dodow no ara wɔ mmoa ho. Nhwehwɛmu kakraa bi pɛ na wɔayɛ wɔ nnipa ho. Nanso, saa nhwehwɛmu ahorow no nso ada no adi sɛ nnipa a wɔwɔ asikreyare a ɛto so abien anaa asikreyare a edi kan a wɔnom okra powder, extract, anaa ‘okra nsu’ no nyaa wɔn mogya mu glucose dodow so kakra.
Hwɛ yiye wɔ saa nneɛma yi ho bere a woredi okra no.
Esiane sɛ okra wɔ saa nneɛma yi nti, mpere wo ho sɛ wubedi pii prɛko pɛ. Te sɛ biribiara no, ɛnyɛ papa sɛ wubedi okra pii. Susuw saa nneɛma yi ho titiriw.
- Ahohoro ne mframa: Sɛ wode fiber pii ka w’aduan ho prɛko pɛ a, ebetumi ama wo ho ayɛ wo hyew na woayɛ gas. Enti sɛ wode okra rehyɛ w’aduan mu a, fa ka ho nkakrankakra. Eyi bɛma wo aduan mu nhyehyɛe no anya bere de ayɛ nsakrae.
- Asiane a Ɛwɔ Asaabo mu Abo: Aduru bi a wɔfrɛ no oxalate wɔ okra mu. Oxalate yɛ ade titiriw a ɛwɔ asaabo mu ɔbo bi mu. Enti sɛ asiane kɛse wom sɛ asaabo mu abo bɛba wo mu a, ɛsɛ sɛ wohwɛ yiye wɔ nnuan a oxalate pii wom (te sɛ okra) a wubedi daa ne dodow a ɛdɔɔso no ho.
- Nkitahodi a ɛda asikreyare nnuru ntam (ɛho hia yiye): Eyi ne asɛm a ɛho hia sen biara. Nnuru a wɔtaa kyerɛw ma asikreyare no mu biako ne Metformin. Nhwehwɛmu bi daa no adi sɛ okra nsu betumi asiw aduru yi a etu mpɔn no kwan. Enti, sɛ worenom asikreyare nnuru te sɛ Metformin a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode okra aka w’aduan ho.
Ɔkwan bɛn so na wode okra bɛka w’aduan ho wɔ ɔkwan a ɛma apɔwmuden so?
Okra a yebenya wɔ yɛn man yi mu no nyɛ den saa. Sɛ woretɔ okra a wɔayɛ no foforo a, bɔ mmɔden sɛ wobɛpaw nnuadewa a ɛyɛ ahabammono tuntum, ne tenten ntra nsateakwaa 4, enni dɛm, na ɛyɛ den sɛ wobɛka .
Nnipa pii mpɛ okra a wobedi esiane "slimy" dɛ a ɛba bere a wotwitwa no nti. Nanso akwan bi wɔ hɔ a wobɛfa so ayi afi hɔ.
- Nneɛma a wɔnoa ntɛmntɛm
- Dry-cooking/Sauté a wɔde noa aduan
- Biribi a acid wom te sɛ vinegar, lime, anaa tomato a wode bɛka ho
Ɔkwan a ɛma apɔwmuden sen biara ne sɛ wobɛkwati sɛ wobɛhyew no mu dɔ na woasiesie no wɔ akwan foforo so.
- Fa ngo kakra hyew ayɛyɛde ne tomato na di.
- Te sɛ curry a wɔde nufusu ayɛ.
- Steamed a wɔde ahyɛ mu.
- Wɔde raw kaa salad ho.
Dɛn ne ‘okra nsu’ asorɔkye yi?
Ebia woahu "Okra Nsuo" ho nsɛm pii wɔ social media so. Nnipa binom ka sɛ eye ma koma no, ɛma honam ani yɛ hyew, na ɛma nipadua no tumi ko tia nyarewa. Nanso sɛ yɛbɛka nokware a , nyansahu mu adanse kakraa bi pɛ na ɛwɔ hɔ ma saa nsɛm yi pii.
Bere a okra wɔ fiber, antioxidants, ne minerals no, ɛnyɛ nea ɛda adi pefee sɛ saa aduannuru no mu dodow ahe na wɔde ka nsu no ho. Nanso ade biako na ɛyɛ nokware. Sɛ wonom okra nsu a, na worenya nsuo a wo nipadua hia no bi. Ɛno yɛ ade pa.
Ɛdefa asikreyare ho no, nhwehwɛmu kakraa bi a wɔayɛ wɔ okra nsu ho no ada nneɛma pa bi adi, nanso ɛnonom mpo yɛ nhwehwɛmu nketenkete paa.
Eyi ne ɔkwan a wɔfa so yɛ okra nsu.
Hohoro okra nnua kakraa bi a wɔayɛ no foforo, twitwa no nketenkete, na fa gu nsu kuruwa mu. Fa gu frigye mu anadwo, yiyi mu na nom anɔpa. Ebia w’ani rennye sɛnea eyi yɛ dɛ ne sɛnea ɛte no ho. Wubetumi de lime kakraa bi aka ho sɛ wopɛ a. (Sɛ wode ɛwo rehyɛ mu esiane asikreyare nti a, wo ne wo duruyɛfo nka ho asɛm na fa kakraa bi pɛ ka ho).
| Nneɛma pa a ɛsɛ sɛ woyɛ (Do's) . | Ɛnsɛ sɛ woyɛ saa |
|---|---|
| Fa nsuo hyew, stir-fry, anaa yɛ no curry. | Kwati sɛ wobɛhyehyɛ deep frying. Eyi de srade ne calories a ɛho nhia ka ho. |
| Fa nkakrankakra fa okra ka w’aduan ho. | Mfi ase nnidi pii prɛko pɛ (ebetumi ama wo ho ayɛ wo hyew). |
| Sɛ worenom asikreyare nnuru (titiriw Metformin ) a, wo ne wo duruyɛfo nka okra ho asɛm. | Nnye nni sɛ ‘okra nsu’ nkutoo betumi asa asikreyare. |
| Sɛ wowɔ asiane mu sɛ asaabo mu abo bɛba a, hwɛ yiye wɔ okra a wubedi ho. | Nsuasua biribiara a wuhu wɔ sohyial media so a nyansahu mu nnyinaso biara nni ho. |
Nkrasɛm a Wɔde Kɔ Fie
- Okra yɛ nhabannuru pa a ɛsɛ sɛ wode ka aduan nhyehyɛe a ɛko tia asikreyare ho esiane ahoɔdennuru pii a ɛwɔ mu nti.
- Nanso okra nyɛ "magic bullet" ma asikreyare. Ɛyɛ aduan a ɛkari pɛ ne asetra a ahoɔden wom no fã bi kɛkɛ.
- Hwɛ yiye wɔ yafunu mu yaw a okra betumi de aba no ho, titiriw bere a wɔde ka nnuru te sɛ Metformin ho no.
- Bere nyinaa wo ne wo duruyɛfo nkasa hwehwɛ afotu ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wɔresa asikreyare yare wo a.
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