Uru osikapa ọhịa, otu esi akwadebe na usoro isi nri

Ndinaya

• Abamuru nke osikapa ọhịa
• Ngwakọta nri
• Esi kwadebe osikapa ọhịa
• 1. Watercress salad na osikapa ọhịa
• 2. Osikapa ohia na akwukwo nri

Osikapa ọhịa, nke a makwaara dị ka osikapa ọhịa, bụ mkpụrụ na-edozi ahụ nke sitere na algae aquatic nke genus Zizania L. Agbanyeghị, ọ bụ ezie na osikapa a na anya dị ka osikapa ọcha, ọ baghị na ya.

E jiri ya tụnyere osikapa ọcha, a na-ahụta osikapa ọhịa dịka ọka dum ma nwee okpukpu abụọ nke protein, ọtụtụ fiber, vitamin B na mineral dị ka iron, calcium, zinc na potassium. Na mgbakwunye, osikapa ọhịa bara ọgaranya na antioxidants yana, ya mere, oriri ya mgbe niile metụtara ọtụtụ uru ahụ ike.

Abamuru nke osikapa ọhịa

Oriri osikapa ọhịa nwere ike iweta ọtụtụ uru ahụike, ebe ọ bụ ọka niile, ihe ndị bụ isi bụ:

• Ọgụ na-emechi afọ ntachi, ebe ọ bụ na ọ na-eme ka nsụgharị nke eriri afọ na-eme ka ọ dịkwuo elu ma na-abawanye ụda nke nsị, na-amasị ya, yana oriri mmiri, ụzọ ọpụpụ nke nsị;
• Na-enyere aka igbochi kansa ma gbochie ịka nká, n'ihi na ọ bara ọgaranya na antioxidants, tumadi phenolic ogige na flavonoids, nke bụ maka na-echebe ndị organism si free radikal mmebi;
• Na-enyere aka igbochi ọrịa obi, ebe ọ bụ na ọ bara ọgaranya na eriri, nke metụtara nbelata cholesterol zuru ezu, LDL (cholesterol ọjọọ) na triglycerides, na-akwalite ahụike obi;
• Na-ahọrọ ọnwụ ọnwụ, ebe ọ bụ na ọ bara ọgaranya na protein, na-amụba mmetụta nke afọ ojuju ekele maka oke eriri ya ma na-enyere aka n'ịhazi insulin. Nnyocha e mere na oke gosiri na osikapa ọhịa nwere ike igbochi nchịkọta abụba ma kwado mmụba nke leptin, nke bụ homonụ nke achọtara n'ọtụtụ ndị nwere oke ibu. Ọ bụ ezie na hormone a metụtara agụụ na-ebelata, na ndị nwere oke ibu enwere mmepe nke iguzogide mmemme ya;
• Na-enyere aka ịchịkwa oke shuga, na-egbochi ọrịa shuga, ebe ọ bụ na nri nke carbohydrates na ọkwa eriri afọ na-adị nwayọ nwayọ, na-eme ka glucose mụbaa nke nta nke nta na insulin na-achịkwa ịta ya n'ime ọbara.

Ọ dị mkpa ikwu na ọmụmụ ole na ole gbasara sayensị dị n’ụdị osikapa a, ọ dịkwa mkpa ịmụtakwu ihe iji gosi uru ya niile. A pụrụ iri osikapa ọhịa na nri siri ike na nke kwesịrị ekwesị.

Ngwakọta nri

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ nke osikapa ọhịa maka gram 100 ọ bụla, na mgbakwunye na iji ya tụnyere osikapa ọcha:

Esi kwadebe osikapa ọhịa

E jiri ya tụnyere osikapa ọcha, osikapa ọhịa na-ewe ogologo oge iji mechaa, ihe dị ka minit 45 ruo 60. Yabụ, ọ ga-ekwe omume isi osikapa ọhịa n'ụzọ abụọ:

1. Tinye 1 iko osikapa ọhịa na iko 3 nke mmiri na nnu nke nnu, gafee oke ọkụ ruo mgbe ọ ga-esi. Ozugbo o siri, tinye ya na obere ọkụ, kpuchie ma hapụ ya ka ọ sie nri ruo minit 45 ruo 60;
2. Sook n'abali ma megharịa usoro ahụ a kpọtụrụ aha n'elu wee sie ihe dị ka minit 20 ruo 25.

Recipesfọdụ Ezi ntụziaka nwere ike kwadebe ya na osikapa ọhịa bụ:

1. Watercress salad na osikapa ọhịa

Efrata

• 1 mkpọ mmiri mmiri;
• 1 ọkara karọt grated;
• 30 g nke mkpụrụ;
• 1 iko osikapa ọhịa;
• Iko mmiri 3;
• Mmanụ oliv na mmanya;
• 1 nnu nke nnu na ose.

Nkwadebe mode

Ozugbo osikapa ọhịa dị njikere, gwakọta ihe niile dị na akpa na oge na mmanụ oliv na mmanya. Nhọrọ ọzọ bụ ịkwadebe lemon vinaigrette na maka nke a ịchọrọ ihe ọ juiceụ juiceụ nke lemon abụọ, mmanụ oliv, mọstad, galik galik, nnu na ose, gwakọta ihe niile ma mee ka salad ahụ dị.

2. Osikapa ohia na akwukwo nri

Efrata

• 1 iko osikapa ọhịa;
• Iko mmiri 3;
• 1 ọkara yabasị;
• 1 kporo nke galik e ghere eghe;
• 1/2 iko nke dọt karis;
• 1/2 iko peas;
• 1/2 iko nke akwụkwọ ndụ akwụkwọ ndụ agwa;
• 2 tablespoons nke mmanụ oliv;
• 1 nnu nke nnu na ose

Nkwadebe mode

Na pan pan, tinye ngaji mmanụ abụọ ma gbanye yabasị, galik na inine, hapụ ihe dịka nkeji 3 ruo 5 ma ọ bụ ruo mgbe ọ ga-adụ. Mgbe ahụ tinye osikapa ọhịa dị njikere, gbakwunye nnu na ose na mix.