Okra gɛt spɛshal ples pan di it dɛn we wi kin mek na os. Udat nɔ lɛk am we i kam pan tebul lɛk kari we dɛn mek wit ɔyl, milk, ɔ as stɛ-fray? Bɔt yu no se dis fayn fayn vɛjitebul kin bɛnifit pɔsin we gɛt dayabitis mɔ? So if yu ɔ pɔsin we yu lɛk gɛt dayabitis, lɛ wi lan bɔt dɛn bɛnifit ya we okra gɛt tide.
Yu tink se okra kin rili ɛp fɔ kɔntrol dayabitis?
We i kam pan aw fɔ kɔntrol dayabitis, di tin we impɔtant pas ɔl na fɔ kɔntrol di shuga we yu gɛt na yu blɔd. Dis kin min fɔ lɛf fɔ it bɔku bɔku it dɛn, fɔ du ɛksɛsayz, ɛn fɔ it fayn it.
So na dis ples okra de kam ɛp wi.
Okra nɔ gɛt bɔku kalori ɛn fat, bɔt i gɛt bɔku tin dɛn lɛk vaytamɛn C, vaytamɛn K, ɛn zink. Bɔt di tin we impɔtant pas ɔl, mɔ fɔ pipul dɛn we gɛt dayabitis , okra gɛt bɔku fayv.
Fɔ tɔk am simpul wan, tu kayn fayv de insay okra: fayv we kin sɔlv ɛn fayv we nɔ kin sɔlv.
- Soluble fiber: Dɛn tin ya de wok bay we dɛn de slo di rit we di it we wi de it de pas na di dijestiv sistɛm. Spɛshal wan, dɛn nɔ de alaw di shuga we de insay di it fɔ go insay di blɔd wan tɛm, bɔt bifo dat, dɛn de alaw am fɔ tek am smɔl smɔl. Dis kin ɛp fɔ kɔntrol di shuga we de go ɔp wantɛm wantɛm.
- Fayba we nɔ de sɔlv: Dɛn tin ya kin mek pɔsin fil se yu ful-ɔp. So, ivin if yu it smɔl, yu kin fil ful, we kin kɔntrol bak fɔ it we yu nɔ nid fɔ it.
Sɔm stɔdi dɛn dɔn sho se di kɔmpawnd dɛn we de insay okra kin ɛp fɔ mek di glukɔs we de na di blɔd go dɔŋ. Bɔt dɛn dɔn du bɔku pan dis risach pan animal dɛn. Na smɔl stɔdi dɛn nɔmɔ de bɔt mɔtalman. Bɔt dɛn stɔdi dɛn de dɔn sho bak se pipul dɛn we gɛt tayp 2 dayabitis ɔ prɛdiabɛtis we bin de it ɔkra paoda, ɛkstrakt, ɔ ‘ɔkra wata’ bin gɛt sɔm kɔntrol pan dɛn fasting blɔd glukɔs lɛvɛl.
Tek tɛm wit dɛn tin ya we yu de it okra.
Bikɔs ɔf dɛn prɔpati ya we okra gɛt, nɔ rɔsh fɔ it bɔku wan tɛm. Lɛk ɔltin, i nɔ fayn fɔ it bɔku okra. Tink bɔt dɛn tin ya mɔ.
- Blɔt ɛn gas: If yu ad bɔku fayv to yu it wan tɛm, dat kin mek yu blo ɛn gɛt gas. So if yu de ad okra to yu it, ad am smɔl smɔl. Dis go gi yu dijestiv sistɛm tɛm fɔ ajɔst.
- Kidni Ston Risk: Okra gɛt wan kɔmpawnd we dɛn kɔl ɔksalat. Oxalate na wan men pat pan wan kayn kidni ston. So if yu de pan big risk fɔ gɛt kidni ston, yu fɔ tek tɛm it tin dɛn we gɛt bɔku ɔksalat (lɛk ɔkra) ɔltɛm ɛn bɔku bɔku wan.
- Intarakshɔn wit dayabitis mɛrɛsin (rili impɔtant): Dis na di pɔynt we impɔtant pas ɔl. Wan pan di mɛrɛsin dɛm wae dɛn kin gi pɔrsin fɔ gɛt dayabitis na Metformin. Wan stɔdi sho se okra wata kin ambɔg di wok we dis mɛrɛsin de du. So, if yu de tek dayabitis mɛrɛsin lɛk Metformin, mek shɔ se yu tɔk to yu dɔktɔ bifo yu ad okra to yu it.
Aw fɔ ad okra to yu it di we we go mek yu gɛt wɛlbɔdi?
Fɔ fɛn okra na wi kɔntri nɔto so at. We yu de bay fresh okra, tray fɔ pik pɔd dɛn we gɛt dak grin, we nɔ lɔng pas 4 inch, we nɔ gɛt wan bɔt, ɛn we strɔng we yu tɔch am .
Bɔku pipul nɔ lɛk fɔ it okra bikɔs ɔf di "slimy" teys we kin kam wit fɔ kɔt am. Bɔt we dɛn de fɔ pul am kɔmɔt.
- Fɔ kuk kwik kwik wan
- Dray-kuk/Sɔte
- Ad sɔntin we gɛt asid lɛk vinega, laym, ɔ tomato
Di we we go mek yu gɛt wɛlbɔdi na fɔ avɔyd fɔ dip frɛy ɛn pripia am ɔda we dɛn.
- Sote anɔynt ɛn tomato insay smɔl ɔyl ɛn it.
- Lɛk kari we dɛn mek wit milk.
- Steam we dɛn mek.
- Ad raw to salad dɛn.
Wetin na dis ‘okra wata’ wef?
Yu go don si plenti tok abaut "Okra Water" fo soshal midia. Sɔm pipul dɛn kin se i fayn fɔ di at, i kin mek di skin brayt, ɛn i kin mek di bɔdi ebul fɔ fɛt di sik. Bɔt fɔ tɔk tru , na smɔl sayɛns pruf de fɔ bɔku pan dɛn tin ya we dɛn kin tɔk.
Pan ɔl we okra gɛt fayv, antiɔksidant, ɛn minral, i nɔ klia ɔmɔs pan dɛn tin dɛn de ad to di wata. Bɔt wan tin na tru. If yu drink okra wata, yu de geht sohm pan di wata we yu bodi nid. Dat na gud tin.
Fɔ tɔk bɔt dayabitis, sɔm stɔdi dɛn we dɛn dɔn du pan okra wata dɔn sho sɔm fayn fayn tin dɛn, bɔt ivin dɛn wan ya na rili smɔl smɔl stɔdi dɛn.
Dis na aw fɔ mek okra wata.
Wash sɔm fresh okra pɔd dɛn, kɔt dɛn smɔl smɔl, ɛn put dɛn insay wan glas wata. Put am na frij fɔ wan nɛt, strayn ɛn drink am na mɔnin. Sɔntɛm yu nɔ go lɛk di teys ɛn di we aw dis tin tan. Yu kin ad sɔm drop dɛn pan laym if yu want. (If yu de ad ɔni bikɔs yu gɛt dayabitis, tɔk to yu dɔktɔ bɔt am ɛn ad smɔl smɔl nɔmɔ).
| Gud tin fɔ du (Do's) . | Nɔto fɔ du dat |
|---|---|
| Stiam, stir-fry, ɔ mek am kari. | Nɔ frɛy dip dip wan. Dis kin ad fat ɛn kalori dɛn we nɔ nid. |
| Smɔl smɔl, ad okra to yu it. | Nɔ bigin fɔ it bɔku bɔku wan wan tɛm (i kin mek yu blo). |
| If yu de tek dayabitis mɛrɛsin (especially Metformin ), tɔk to yu dɔktɔ bɔt okra. | Nɔ biliv se ‘okra wata’ nɔmɔ kin mɛn dayabitis. |
| If yu de pan denja fɔ gɛt ston na yu kidni, tek tɛm it okra. | Nɔ falamakata ɔl wetin yu de si na soshal midia we yu nɔ gɛt sayɛns. |
Mɛsej we dɛn kin kɛr go na os
- Okra na fayn vegjetabul fɔ ad to di it plan we de kɔntrol dayabitis bikɔs i gɛt bɔku fayv.
- Bɔt okra nɔto "majik bulɛt" fɔ dayabitis. Na jɔs pat pan di tin dɛn we pɔsin kin it fayn ɛn fɔ liv fayn layf.
- Yu fɔ no bɔt di bɛlɛ at we okra kin mek, mɔ we yu tek am wit mɛrɛsin lɛk Metformin.
- Ɔltɛm tɔk to yu dɔktɔ fɔ advays bifo yu mek ɛni big chenj na yu it, mɔ if dɛn de trit yu fɔ dayabitis.
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