4 Manfaat Okra untuk Diabetes, Cara Mengonsumsi, dan Kandungannya
DokterSehat.Com – Sayuran jenis okra mungkin belum terlalu umum di kawasan Indonesia. Tanaman yang masih satu famili dengan rosela ini ternyata memiliki cukup banyak manfaat untuk tubuh. Tidak mengherankan kalau di beberapa negara, okra sudah banyak diolah menjadi berbagai kuliner yang nikmat atau dibuat untuk campuran minuman.
Kandungan okra
Bagi yang tidak pernah mengetahui apa itu okra, tanaman ini memiliki ukuran cukup tinggi dan masuk dalam keluarga hibiscus atau kapas. Meski masuk dalam keluarga bunga sepatu serta kapas, kantong biji atau pod yang dihasilkan bisa dikonsumsi sebagai salah satu makanan yang bergizi.
Okra sendiri terdiri dari beberapa jenis. Ada yang memiliki kulit buah dengan warna hijau atau merah. Keduanya sama-sama bergizi dan mengandung cukup banyak nutrisi seperti:
- Vitamin C
- Vitamin B
- Potasium
- Asam folat
- Kalsium
Memiliki kandungan nutrisi yang cukup besar ini okra cocok dikonsumsi setiap hari. Okra juga mengandung banyak serat yang membantu seseorang dalam buang air besar dan mengurangi penyerapan lemak dan gula. Dengan kemampuan menurunkan kadar gula yang diserap, okra akan sangat baik kalau digunakan untuk mengatasi gejala diabetes.
Manfaat okra untuk diabetes
Tahukah Anda kalau ada banyak manfaat okra untuk penderita diabetes? Ini dia khasiatnya:
Sumber serat pangan
Serat pangan sangat penting untuk tubuh. Kalau kita tidak mengonsumsi makanan dengan kandungan serat yang cukup, kemungkinan besar akan terjadi masalah pada tubuh seperti gangguan buang air besar atau sembelit. Gangguan yang terjadi berkali-kali bisa memicu masalah yang cukup besar termasuk kanker.
Dengan mengonsumsi makanan dengan kadar serat tinggi seperti okra, serat yang terlarut di dalam usus akan membantu penurunan daya serat gula. Seperti yang kita tahu, gula yang berlebihan bisa menyebabkan gula darah jadi meningkat dan memicu banyak masalah seperti munculnya tanda diabetes dan sensitivitas insulin jadi anjlok.
Bisa menurunkan stres di tubuh
Seseorang dengan kondisi diabetes tidak disarankan mengalami stres yang intens. Kalau stres terus terjadi, kemungkinan besar akan terjadi beberapa masalah seperti sering munculnya tanda diabetes. Gula darah di dalam tubuh juga mudah sekali meningkat sehingga tubuh menjadi sangat lemas dan tidak nyaman setiap harinya.
Salah satu cara untuk mengatasi stres dan inflamasi yang terjadi di dalam tubuh adalah dengan mengonsumsi okra. Dari beberapa penelitian yang dilakukan, terdapat antioksidan di dalam okra yang akan membantu mengatasi inflamasi dan radikal bebas yang masuk ke dalam tubuh.
Membantu menurunkan kolesterol
Meski baru penelitian yang dilakukan pada hewan, okra diketahui mampu menurunkan kolesterol dalam tubuh dengan maksimal. Penurunan ini akan membawa cukup besar pada tubuh. Kolesterol yang terjaga akan membuat kondisi tubuh tetap baik dan gejala diabetes yang kerap muncul tidak akan terjadi lagi.
Selama ini orang dengan kondisi diabetes cenderung memiliki masalah dengan kolesterolnya. Kondisi ini menyebabkan cukup banyak masalah kalau tanda diabetes muncul dan kolesterol mulai menyebabkan penebalan pembuluh darah. Kerusakan pembuluh darah hingga masalah yang terjadi di jantung bisa muncul.
Mencegah tubuh mudah lelah
Salah satu gangguan yang kerap dialami oleh penderita diabetes adalah kelelahan yang berlebihan. Kelelahan yang berlebihan bisa menyebabkan kita semua sulit sekali bekerja dan melakukan aktivitas lainnya. Begitu melakukan aktivitas terlalu besar, tubuh akan menjadi lemas dan kondisi mengantuk muncul.
Dari studi yang dilakukan, pada penderita diabetes, mengonsumsi okra ternyata mampu membuat energi di dalam tubuh jadi lebih normal. Meski melakukan aktivitas yang terlalu berat sekalipun, tubuh tidak akan mudah drop dan Anda juga bisa dengan mudah mengembalikan energi dengan beristirahat.
Cara mengonsumsi okra yang benar
Okra bisa dikonsumsi menjadi berbagai jenis makanan atau minuman. Berikut beberapa cara mengonsumsi okra yang sering dilakukan banyak orang dan memaksimalkan fungsinya.
Okra untuk infused water
Okra bisa dikonsumsi dalam bentuk infused water. Anda bisa memotong okra kecil-kecil setelah dicuci bersih. Selanjutnya okra dimasukkan ke dalam air lalu disimpan di dalam lemari es. Anda bisa menambahkan beberapa jenis buah seperti melon, lemon, atau buah apa pun dan daun mint secukupnya saja.
Okra yang dikeringkan
Beberapa orang malas mengolah okra dalam bentuk segar dan ingin yang instan saja. Okra bisa dikonsumsi dalam bentuk kering. Kantong buah dikeringkan lalu dihancurkan menjadi serbuk. Nah, serbuk ini bisa digunakan langsung untuk campuran makanan atau dicampur untuk obat.
Dimasak langsung
Okra bisa dimasak langsung menjadi berbagai jenis makanan. Biasanya sayuran ini dipotong kecil atau dibiarkan untuk kalau ukurannya kecil untuk menghindari keluarnya banyak lendir.
Dibuat jus atau smoothies
Salah satu kekurangan dari okra yang harus diperhatikan dengan baik adalah lendir yang dihasilkan. Meski lendir ini bermanfaat untuk tubuh, ada beberapa orang yang tidak menyukainya, apalagi saat dikonsumsi dalam bentuk jus. Sensasi aneh mungkin akan terasa.
Beberapa orang menyarankan untuk merendam okra dahulu setelah dipotong kecil. Dengan melakukan ini jumlah lendir yang keluar bisa sedikit diminimalkan.
Inilah beberapa ulasan tentang manfaat dari okra khususnya untuk penderita diabetes yang ingin hidup sehat setiap saat. Mulai saat ini Anda mulai bisa mengonsumsi okra yang sudah mulai mudah didapatkan di pasaran. Anda bisa memakannya setiap hari agar kondisi diabetes menjadi stabil. Oh ya, kalau Anda sempat, coba tanam okra di depan rumah agar bisa memanennya kapan saja.
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