Kawm ntxiv txog cov zaub mov muaj nqis ntawm okra
Okra yog ib qho zaub ntsuab zoo heev uas yog cov av poom ntawm cov nroj tsuag. Tej zaum koj paub nws zoo tshaj plaws rau nws cov fibular soluble , uas tsim tawm li cas yog qee zaum piav raws li ib qho kev ua si qis. Lub gooeyness tuaj yeem raug qis tshaj plaws los ntawm kev kub ntxhov ntawm kev kub los yog ua noj ua haus hauv cov kua los yog stew xws li gumbo, qhov twg cov fibre disperses thiab muab lub thickening agent.
Yog hais tias koj noj okra nrog ib qho khoom noj acidic, xws li cov kua txiv qaub, kua txiv hmab txiv ntoo los yog txiv lws suav, nws yuav pab txo qhov slime.
Tus Keeb Kwm Paj Nruag
Okra tau xub thawj coj tuaj rau Asmeskas thaum lub sijhawm ua qhev ntawm tus qhev. Nws tau hais tias lo lus okra hauv Swahili yog "gumbo," uas yuav piav qhia lub hauv paus pib ntawm qhov kev ua si ntawm Louisiana. Hauv qee qhov chaw, okra tseem hu ua gumbo. Okra kuj qee zaum kuj hu ua "tus poj niam cov ntiv tes."
Carbohydrate thiab Fiber Counts
Raws li tag nrho spectrum ntawm zaub, okra tsis yog starchy thiab ntawm qhov zoo tshaj plaws tsawg carb zaub koj noj tau.
| Okra Npaj | Carbs, fiber ntau thiab calorie suav |
|---|---|
| 1/2 khob ntawm okra (raw los yog siav) | 2 grams net carbs , 2 grams fiber ntau, 16 calorie ntau ntau |
| 1/2 khob ntawm khov nab kuab, ua noj | 2 grams net carbs, 3 grams fiber, 26 calorie ntau ntau |
| 1/4 lb (4 oz.) Ntawm cov nyeem nyoos | 4 grams net carbs, 4 grams fiber, 35 calories |
Glycemic Index
Kev ntsuas glycemic ntawm cov khoom noj yog qhov qhia tias ntau npaum li cas thiab yuav ceev npaum li cas cov zaub mov nce tau koj cov ntshav qab zib.
Raws li feem ntau cov non-starchy zaub, tsis muaj kev kawm tshawb fawb ntawm kev qhia txog glycemic ntawm okra .
Glycemic Load
Kev ntsuas glycemic ntawm cov zaub mov muaj feem xyuam rau kev txhim kho glycemic, tiam sis yuav siv qhov loj me rau hauv koj tus account. Glycemic load ntawm ib tug yog qhov sib npaug ntawm kev noj 1 gram ntawm qabzib. Txij li thaum muaj me ntsis cov ntaub ntawv ntawm glycemic Performance index ntawm okra, glycemic load tau kwv yees.
| Kwv yees ntsuas glycemic ntawm okra |
|---|
| ½ khob ntawm pob kws: 1 |
| ¼ lb (4 oz.) Ntawm cov nyeem: 3 |
Nyiaj Noj Qab Haus Huv
Okra yog ib qhov chaw zoo ntawm fiber ntau, xws li muaj fiber ntau soluble, uas muaj peev xwm muaj ntau yam txiaj ntsim kev noj qab haus huv, nrog rau kev noj qab haus huv txoj kev noj qab haus huv, ntshav qab zib, thiab kev pab plawv. Nws yog ib qho zoo heev ntawm vitamin C, vitamin K , thiab manganese, zoo heev ntawm folate, as Well as qhov zoo ntawm magnesium, potassium, vitamin B6 , thiab thiamin.
Xaiv thiab Cia
Rau kev sib tw, cua ntsuav yog xaiv pods uas tsis loj heev-tsis pub ntev tshaj 4 ntiv ntev, tab sis nyiam dua 2 txog 3 nti, raws li cov neeg loj loj yuav muaj tshaj-paub tab thiab tawv. Khaws lub pods qhuav, xoob qhwv hauv ib lub hnab yas. Yog hais tias lawv ntub lawv yuav pwm sai sai thiab ces yuav ua tau qis. Txhob ntxuav lawv kom txog thaum uas koj npaj txhij lawm.
Yog tias koj tsis noj koj lub cauj hauv ob peb hnub, nws yog qhov zoo tshaj rau kev khov nws. Npauj dej npau npau npau 3 rau 4 feeb, tso rau hauv ib qho chaw da dej rau 5 feeb, thiab khov dua hauv cov hnab yas khov, tshem tawm ntau npaum li cua.
Lwm Cov Khoom Noj Khoom Haus
Qee qhov kev xaiv muaj ntse dua lwm tus los ntawm kev xaiv cov zaub mov qes-carb. Nplooj zaub thiab txiv ntseej thiab cov noob zoo li muaj qhov qis tshaj plaws thiab cov khoom noj haus zoo tshaj plaws.
Feem ntau cov txiv hmab txiv ntoo , nplej thiab qee cov legumes thiab cov mis thiab cov khoom siv mis muaj ntau dua carb suav, tab sis lawv cov khoom noj haus yuav tau cog lus rau lawv hauv koj qhov kev noj haus ib nrab.
Cov chaw
- Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna thiab Brand-Miller, Janette. "Rooj vag thoob ntiaj teb glycemic Performance index thiab glycemic load qhov tseem ceeb: 2002." American Journal of Clinical Nutrition . Vol. 76, Zauv 1, 5-56, (2002).
- USDA Tebchaws Asmeskas Cov Ntaub Ntawv Qhia Txog Kev Siv, Tso Cai 28.