ugu fluted, mara dị ka Western Telfairia ma ọ bụ “ugu” na Naijiria, bụ akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ nke a na-asọpụrụ na nri West Africa. Akwụkwọ ya na mkpụrụ osisi ya jupụtara na nri, na-eme ka ọ bụrụ isi n’ọtụtụ nri. Edemede a na-enyocha uru nri ya, uru ahụike, ihe akaebe sayensị, na ajụjụ nkịtị.
Osisi a na-eme nke ọma na ihu igwe okpomọkụ, ọkachasị na Nigeria, ebe a na-akụ ya maka ebumnuche nri yana ọgwụ. A na-ejikarị akwụkwọ Ugu na ofe, stew, ma ọ bụ ihe ọṅụṅụ maka uru ahụike ha. Ntughari ya na njupụta nke nri na-eme ka ọ bụrụ ihe mgbakwunye bara uru na nri ọ bụla.
E wezụga iji nri ya, ugu na-efe efe nwere uru omenala. N’ọgwụ ọdịnala Afrịka, a na-eji ya agwọ ọrịa dị iche iche, site n’ihe gbasara mgbari nri ruo n’ịkwalite mgbochi. Nnyocha ọgbara ọhụrụ na-enweta ugbu a, na-akwado ọtụtụ n’ime nkwupụta ọdịnala ndị a site na ihe akaebe sayensị.
Ihe oriri a na-ewu ewu sitere n’ikike o nwere itolite n’ọnọdụ dị iche iche, na-eme ka ọ nweta ọtụtụ ezinụlọ. Ma rie nke ọhụrụ, nke a mịrị amị, ma ọ bụ ihe ọ juiceụ ,ụ, akwụkwọ ugu na-ebunye ngwakọta dị ike nke vitamin, mineral, na antioxidants nke na-akwalite ahụ ike n’ozuzu ya.
Akụkụ ndị na-esonụ na-abanyekwu n’ime profaịlụ nri, uru ahụike, na nkwado sayensị nke ugu na-efe efe. Site n’ịkwado ahụ ike obi ruo n’ịkwalite ọmụmụ, akwụkwọ nri a na-enye ọtụtụ uru nke ọdịnala na sayensị kwadoro.
Ịghọta otu esi etinye ugu na nri gị nwere ike imeghe ike ya. Site na ntuziaka ojiji bara uru na nghọta dabere na ihe akaebe, akụkọ a na-enye ntụzịaka zuru oke maka ịbawanye uru nke osisi a dị ịrịba ama.
Gụkwuo: Uru ahụike 30 enwetara nke Okra (Mkpịsị aka nwanyị)
Uru nri nke ugu Fluted
1. Vitamin A: Akwụkwọ ugu nwere fluted nwere vitamin A, dị mkpa maka ịnọgide na-ahụ ahụ nke ọma, akpụkpọ ahụ, na ọrụ mgbochi. Ọ na-akwado uto cell ma na-echebe megide ọrịa. Nri 100g na-enye ihe karịrị 50% nke oriri a na-atụ aro kwa ụbọchị, na-akwalite ahụike anya na ike zuru oke.
Iri akwụkwọ ugu mgbe niile nwere ike inye aka gbochie ụkọ vitamin A, ọkachasị na mpaghara ebe enwere oke nri dị iche iche. Ọdịnaya beta-carotene dị elu na-eme ka ọ bụrụ ezigbo nhọrọ maka ịkwalite mgbochi.
2. Vitamin C: Ugu bụ nnukwu isi iyi nke vitamin C, antioxidant siri ike nke na-enyere aka n’ichepụta collagen, ọgwụgwọ ọnya, na nkwado mgbochi. Akụkụ 100g nwere ihe dịka 20-30 mg nke vitamin C, na-enye aka na mkpa kwa ụbọchị.
Vitamin a na-enyere aka ịlụso nrụgide oxidative ọgụ, na-ebelata ohere nke ọrịa na-adịghị ala ala. Gụnyere ugu na nri na-eme ka a na-enweta nri a dị mkpa na-aga n’ihu.
3. Ígwè: Ugu fluted nwere nnukwu ígwè, dị oke mkpa maka mmepụta mkpụrụ ndụ ọbara uhie na igbochi anaemia. Ihe oriri 100g na-enye ihe dịka 2-3 mg nke ígwè, na-akwado ibufe oxygen na ahụ.
Ọgaranya iron bara uru karịsịa maka ndị inyom dị ime na ndị nwere anaemia enweghị ụkọ ígwè, na-enyere aka ịkwalite ọkwa ume na ahụike zuru oke.
4. Calcium: Akwụkwọ ya na-enye calcium, nke dị mkpa maka ọkpụkpụ na ezé siri ike. Nri 100g nwere ihe dị ka 100-150 mg nke calcium, na-akwado ahụike skeletal na arụ ọrụ akwara.
Iri oge niile nke ugu nwere ike inye aka gbochie osteoporosis, ọkachasị na ndị okenye, site n’inye isi iyi calcium sitere na osisi.
5. Protein: Akwụkwọ Ugu nwere protein dị ịtụnanya maka akwụkwọ nri, yana ihe dịka 3-4g kwa 100 g. Nke a na-akwado nrụzi ahụ ike, uto, na nhazi ahụ dum.
Dị ka isi iyi protein sitere na osisi, ugu dị mma maka ndị anaghị eri anụ ma ọ bụ ndị na-achọ ime ka protein ha dị iche iche.
6. eriri: Ugu fluted bara ụba na eriri nri, na-enyere mgbari nri na ịkwalite ahụike eriri afọ. Nri 100g na-enye ihe dị ka 2-3g nke eriri, na-enyere aka ịhazi mmegharị afọ.
Fiber in ugu na-akwado usoro mgbari nri dị mma, na-ebelata ihe ize ndụ nke afọ ntachi ma na-akwalite microbiome gut ziri ezi.
7. Vitamin E: Ugu nwere vitamin E, antioxidant nke na-echebe mkpụrụ ndụ pụọ na mmebi ma na-akwado ahụike anụ ahụ. Akụkụ 100g na-enye obere ihe na-edozi ahụ ma dị ukwuu.
Vitamin a na-eme ka akpụkpọ ahụ dịkwuo mma ma nwee ike ibelata ihe ịrịba ama nke ịka nká, na-eme ka ugu bụrụ nri na-akwalite mma.
8. Magnesium: Magnesium dị na ugu na-efe efe na-akwado akwara na ọrụ akwara, yana mmepụta ume. Nri 100 g na-enye ihe dịka 30-40 mg nke magnesium.
Ọgaranya Magnesium nwere ike inye aka belata mgbaka akwara ma melite ọkwa ume, ọkachasị maka ndị nọ n’ọrụ.
9. Potassium: Akwụkwọ Ugu bụ ezigbo isi iyi potassium, nke na-achịkwa ọbara mgbali ma na-akwado ahụike obi. Nri 100 g nwere ihe dị ka 400-500 mg nke potassium.
Potassium na-enyere aka ịhazi ọkwa sodium, na-ebelata ihe ize ndụ nke ọbara mgbali elu na ịkwado ọrụ obi.
10. Antioxidants: Ugu fluted juru na antioxidants dị ka flavonoids na phenolic ogige, na-alụ ọgụ free radicals na ibelata mbufụt. Ngwakọta ndị a na-echebe megide ọrịa na-adịghị ala ala.
Ịtinye ugu na nri gị nwere ike ịkwalite ahụike zuru oke site na ibelata nrụgide oxidative na ịkwado ịdị mma ogologo oge.
Gụkwuo: Ụdị fatịlaịza dị iche iche na otu ha si arụ ọrụ
Uru ahụike nke ugu fluted
1. Na-akwalite mgbochi: Nnukwu vitamin C na A dị n’ ugu nwere fluted na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike, na-enyere ahụ aka ịlụso ọrịa ọgụ. Vitamin ndị a na-eme ka ọrụ mkpụrụ ndụ ọbara ọcha dịkwuo mma, na-echebe megide oyi na ọrịa ndị ọzọ. Dịka ọmụmaatụ, iri nri mgbe niile enyerela obodo Nigeria aka ịnọgide na-enwe mgbochi siri ike n’oge oge flu.
Ojiji: Gwakọta 100g nke akwụkwọ ugu ọhụrụ na mmiri iji mee ihe ọṅụṅụ. Na-aṅụ 1 iko kwa ụbọchị iji kwado ahụike ahụike.
Ngwongwo ya na-ebuli ọrịa ọgụ na-eme ka ọ bụrụ ọgwụgwọ na ntọala ọdịnala, nke sayensị nri ọgbara ọhụrụ kwadoro ugbu a.
2. Na-akwalite mgbaze: Fibre dị na akwụkwọ ugu na-akwalite mgbari ahụ nke ọma site n’itinye nnukwu ihe na stool na igbochi afọ ntachi. Ọ na-akwadokwa microbiome eriri afọ dị mma, na-ebelata bloating. N’ime ime obodo, a na-erikarị ofe ugu iji belata ahụ erughị ala mgbari nri.
Ojiji: Tinye 200g nke akwụkwọ ugu nke a kpụrụ akpụ na ofe ma ọ bụ stew. Na-eri nri 1-2 kwa izu maka ahụike mgbari nri.
Iri ugu mgbe niile nwere ike inye aka ịnọgide na-enwe usoro mgbari nri kwesịrị ekwesị, ọkachasị maka ndị nwere mmegharị eriri afọ mgbe niile.
3. Na-akwado ahụike obi: Potassium na antioxidants dị na ugu na-efe efe na-enyere aka ịchịkwa ọbara mgbali ma belata ọkwa cholesterol. Nke a na-ebelata ohere nke ọrịa obi. Nnyocha na-egosi na nri ndị nwere potassium na-eme ka nsonaazụ obi dị mma, na-eme ka ugu bụrụ nhọrọ dị mma nke obi.
Ojiji: Tinye 150g nke akwukwo ugu n’ime ofe akwukwo nri. Rie ugboro 2-3 kwa izu iji kwado ọrụ obi.
Nri ya na-echebe obi ya na-eme ka ọ bụrụ ihe bara uru na mgbakwunye na nri iji gbochie nsogbu obi.
4. Na-akwalite ọmụmụ: A na-eji akwụkwọ Ugu na-akwalite ọmụmụ ma nwoke ma nwanyị. Ha nwere zinc na antioxidants na-eme ka mma sperm dị mma ma na-akwado ahụike ọmụmụ. Ndị di na nwunye nọ na West Africa na-ejikarị mmiri ọ juiceụ ugu na-akwalite ọmụmụ.
Ojiji: Ihe ọṅụṅụ 100g nke akwukwo ugu nwere obere ginger. Na-aṅụ otu iko kwa ụbọchị maka izu 2-3 iji kwado ọmụmụ.
5. Na-egbochi anaemia: Ọdịnaya iron dị na ugu na-akwado mmepụta mkpụrụ ndụ ọbara uhie, na-enyere aka igbochi na ịgwọ ọrịa anaemia. Nke a bara uru karịsịa maka ndị inyom dị ime na ụmụaka. Dịka ọmụmaatụ, ugu bụ ihe dị mkpa na nri Naijiria iji luso anaemia ọgụ n’ọnụ ọgụgụ ndị na-adịghị ike.
Ojiji: Tinye 200g nke akwukwo ugu na ofe akwukwo nri. Na-eri nri 2-3 kwa izu iji kwalite ọkwa ígwè.
6. Na-akwalite ahụ ike akpụkpọ: Vitamin A, C, na E na akwụkwọ ugu na-akwado ahụike anụ ahụ site n’ịkwalite mmepụta collagen na ichebe megide mmebi UV. Ihe oriri ndị a na-ebelata ihe ịrịba ama nke ịka nká ma na-eme ka akpụkpọ ahụ dịkwuo mma.
Ojiji: Gwakọta 50g nke akwụkwọ ugu n’ime smoothie na mkpụrụ osisi. Na-aṅụ 1 iko ugboro 3-4 kwa izu maka akpụkpọ ahụ na-egbuke egbuke.
7. Enyemaka njikwa arọ: Ihe eriri na obere kalori nke akwụkwọ ugu na-akwalite satiety, na-enyere aka ịchịkwa ibu. Nri 100g nwere naanị ihe dị ka calorie 30-40, na-eme ka ọ dị mma maka nri ndị na-adịghị arọ.
Ojiji: Tinye 150g nke akwukwo ugu na salad nwere obere kalori. Na-eri nri kwa ụbọchị dịka akụkụ nke nri kwesịrị ekwesị.
8. Na-akwado ahụike ọkpụkpụ: Calcium na magnesium dị na ugu na-efegharị efegharị na-ewusi ọkpụkpụ ike ma na-egbochi osteoporosis. Ihe mineral ndị a dị mkpa maka ịnọgide na-enwe njupụta ọkpụkpụ, karịsịa na ndị okenye.
Ojiji: Tinye 100g nke akwukwo ugu na ighe. Na-eri ugboro 2-3 kwa izu iji kwado ahụike ọkpụkpụ.
Iri oriri mgbe niile nwere ike inye aka ịnọgide na-enwe ọkpụkpụ siri ike ma belata ihe ize ndụ nke mgbaji.
9. Na-ebelata mbufụt: Antioxidants dị ka flavonoids na akwụkwọ ugu na-ebelata mbufụt, nke jikọtara ya na ọrịa na-adịghị ala ala dị ka ogbu na nkwonkwo na ọrịa shuga. Nke a na-eme ugu ka ọ bụrụ nri na-egbochi mkpali bara uru.
Ojiji: Sie 100g nke akwụkwọ ugu ma ṅụọ dị ka tii. Na-eri otu iko kwa ụbọchị iji belata mbufụt.
10. Na-eme ka ahụike anya dịkwuo mma: Nnukwu vitamin A dị na akwụkwọ ugu na-akwado ọhụụ site na ichekwa retina na igbochi ìsì abalị. Ọ bara uru karịsịa na mpaghara enweghị vitamin A.
Ojiji: Tinye 150g nke akwukwo ugu na ofe akwukwo nri. Rie ugboro 2-3 kwa izu maka ahụike anya.
11. Na-achịkwa shuga ọbara: Akwụkwọ Ugu nwere ike inye aka mee ka ọ̀tụ̀tụ̀ shuga dị n’ọbara kwụsie ike n’ihi eriri ha na ọdịnaya antioxidant. Nke a bara uru maka ijikwa ọrịa shuga ma ọ bụ ọrịa shuga mellitus.
Ojiji: Ihe ọṅụṅụ 100g nke akwukwo ugu na kukumba. Na-aṅụ otu iko kwa ụbọchị iji kwado njikwa shuga ọbara.
12. Na-akwalite ọkwa ike: Ígwè na magnesium dị na ugu na-efegharị efegharị na-akwalite mmepụta ume ma belata ike ọgwụgwụ. Nke a na-enye aka karịsịa maka ndị na-arụsi ọrụ ike ma ọ bụ ndị nwere obere ume.
Ojiji: Tinye 200g nke akwukwo ugu na stew nke nwere protein. Na-eri ugboro 2-3 kwa izu maka ike na-adịgide adịgide.
Ihe akaebe sayensị na nyocha ikpe gbasara ugu Fluted
1. Njirimara Antioxidant: Ọmụmụ Oboh et al. (2010) chọpụtara na akwụkwọ ugu na-efe efe nwere nnukwu ogige phenolic na flavonoids, nke na-egosipụta ọrụ antioxidant siri ike. Ngwakọta ndị a na-enyere aka belata nrụgide oxidative, nwere ike ibelata ihe ize ndụ nke ọrịa na-adịghị ala ala dịka ọrịa kansa na ọrịa obi (Oboh, G., Nwanna, EE, & Elusiyan, CA, 2010).
2. Mmetụta mgbochi ọrịa shuga: Nnyocha nke Eseyin et al. (2014) gosiputara na mpempe akwukwo ugu na-ebelata oke glucose ọbara n’ime oke ndi nwere oria shuga. Ọmụmụ ihe ahụ na-egosi na eriri ya na antioxidants nwere ike inye aka ijikwa ọrịa shuga na mmadụ (Eseyin, OA, Sattar, MA, & amp; Rathore, HA, 2014).
3. Uru Mgbochi Anemic: Ọmụmụ 2016 nke Dina et al. gosiri na akwụkwọ ugu na-efegharị efegharị na-eme ka ọkwa hemoglobin dị mma na oke oke ọbara n’ihi nnukwu ígwè ha nwere. Nke a na-akwado iji ọdịnala ya na ọgwụgwọ anaemia (Dina, OA, Adedapo, AA, & Oyinloye, OP, 2016).
4. Nkwalite ọmụmụ: Nwangwa et al. (2007) choputara na akwukwo akwukwo na-eweputa onu ogugu sperm na motility n’ime oke oke, na-egosi uru bara uru maka omumu nwoke. Nke a dabara n’ojiji ọdịnala ya na ọgwụgwọ ọmụmụ nwa ọdịda anyanwụ Afrịka (Nwangwa, EK, Mordi, J., & Ebeye, OA, 2007).
Ọmụmụ ihe ndị a na-akọwapụta uru sayensị kwadoro nke ugu na-efe efe, na-akwado iji ya na omume ahụike ọdịnala na nke ọgbara ọhụrụ.
Ajụjụ ndị a na-ajụkarị gbasara ugu fluted
1. Gịnị bụ ugu, oleekwa otú e si eji ya eme ihe?
Ugu fluted, ma ọ bụ ugu, bụ akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ nke a na-eji na ofe, stews, na ihe ọṅụṅụ. Ọ na-ewu ewu na nri West Africa ma jiri ya kpọrọ ihe maka nri nri na ọgwụ.
2. Nwere ike fluted ugu na-enyere aka na arọ ọnwụ?
Ee, nnukwu eriri ya na obere kalori ọdịnaya na-akwalite satiety, na-enyere aka njikwa ibu. Tinye ya na salads ma ọ bụ nri obere kalori maka nsonaazụ kacha mma.
3. ugu ọ dị mma maka ụmụ nwanyị dị ime?
Ee, ugu bara ụba na ígwè na folate, nke na-akwado afọ ime. Otú ọ dị, kpọtụrụ dọkịta tupu ị gbakwunye ya na nri gị na nnukwu ego.
4. Kedu ka ugu na-efe efe si erite uru ahụike anụ ahụ?
Vitamin ya A, C, na E na-akwalite mmepụta nke collagen ma na-echebe megide mmebi akpụkpọ ahụ, na-eme ka ọ dịkwuo mma ma na-ebelata ihe ịrịba ama ịka nká.
5. Akwụkwọ ugu nwere ike inye aka na ọrịa shuga?
Nnyocha na-egosi na ugu nwere ike inye aka ịchịkwa shuga ọbara n’ihi eriri ya na antioxidants. Gakwuru onye na-ahụ maka ahụike maka njikwa ọrịa shuga mgbe niile.
6. Kedu ka m ga-esi chekwaa akwụkwọ ugu na-efe efe?
Chekwaa akwụkwọ ugu ọhụrụ n’ime refrjiraeto, nke a fụchiri n’ime akwa dị mmiri mmiri, ihe ruru otu izu. Kpọọ ma ọ bụ kpochie ha maka nchekwa ogologo oge.
7. Enwere mmetụta ọ bụla nke iri ugu?
Ugu na-adịkarị mma mana ọ nwere ike ịkpata mgbakasị mgbari nri ma ọ bụrụ na erijuo ya. Malite na obere akụkụ ma nyochaa nzaghachi ahụ gị.
8. Nwere ike fluted ugu mma mma ọmụmụ?
Ee, zinc na antioxidants ya nwere ike ịkwalite ọmụmụ na nwoke na nwanyị, dịka ejiri ọdịnala na ụfọdụ ọmụmụ kwadoro.
Ị nwere ajụjụ, ntụnye ma ọ bụ onyinye ọ bụla? Ọ bụrụ otu a, biko nweere onwe gị iji igbe nkọwa n’okpuru kesaa echiche gị. Anyị na-agbakwa gị ume ka ị jiri obiọma kesaa ozi a n’etiti ndị ọzọ nwere ike irite uru na ya. Ebe ọ bụ na anyị enweghị ike ịgakwuru onye ọ bụla ozugbo, anyị nwere ekele maka enyemaka gị n’ịgbasa okwu ahụ. Daalụ nke ukwuu maka nkwado gị na maka ịkekọrịta!
Nkwuputa: Edemede a bụ naanị maka ebumnuche nkuzi na ozi. Uru ahụike akọwara sitere na nyocha sayensị na ihe ọmụma ọdịnala. Ha abụghị ndị nọchiri anya ndụmọdụ ahụike ọkachamara, nyocha, ma ọ bụ ọgwụgwọ. Gakwuru onye ọkachamara ahụike mgbe niile tupu iji ahịhịa ma ọ bụ ọgwụgwọ eke maka ebumnuche ahụike.