البامية من الخضروات المشهورة والتي تستخدم في العديد من الأطباق الشعبية خاصة في إعداد مرق البامية. والبامية الطازجة تكون صلبة وصغيرة في الحجم ولا يزيد طولها عن 10 سنتيمترات والبامية الكبيرة في العمر تكون خشنة وملمسها يشبه الخشب. واللون الأخضر الزاهي مهم جداً عند شراء البامية، فعندما تتعرض البامية للخدش فإن لونها قد يتغير إلى الأخضر المسود ويجب تجنب البامية الذابلة.
إن البامية سريعة التأثر لذا يجب ألا تحفظ في الثلاجة لأكثر من 3 أيام ويجب أن توضع في أكياس بلاستيك و أن تكون بعيدة عن الرطوبة فإن أية رطوبة تصل إلى البامية تجعل سطحها لزجاً. ويمكن حفظ البامية في المجمدة ( الفريزر ) من 10 إلى 12 شهراً. والبامية المطبوخة في المرق يمكن حفظها في الثلاجة لمدة يوم إلى 3 أيام دون أن تتأثر.
لا تحتوي البامية على طاقة حرارية عالية فالبامية المطبوخة يكون حوالي 88 % من وزنها ماء لهذا فهي مثالية للأشخاص الذين يريدون المحافظة على وزنهم وتعتبر البامية من الخضروات الغنية بالألياف الغذائية فهي تحتوي على 4 % من وزنها أليافاً وهذه مهمة للأشخاص المصابين بأمراض القلب والتهابات القولون والسكري وكذلك المصابون بزيادة الوزن.
البامية غنية بالبوتاسيوم المهم للوقاية من ارتفاع ضغط الدم وتحتوي على نسبة جيدة من فيتامين ( ج ) المهم للنمو والوقاية من العديد من الأمراض. كما أنها غنية بفيتامين ( أ ) والذي يعتبر من أكثر الفيتامينات أهمية للوقاية من السرطان كما أنه مهم للنمو والإبصار.
وتعتبر البامية مصدراً جيداً لحامض الفوليك الذي يعتبر من الفيتامينات المهمة للوقاية من فقر الدم خاصة عند الأمهات الحوامل، لذا فإن تناول البامية من ضمن وجبات الأم الحامل يساعد على الحصول على مقادير جيدة من هذه الفيتامينات ويقلل احتمال الإصابة بفقر الدم وبالتالي عدم تعرض الجنين لنقص النمو. وعموماً فإن البامية لها فوائد عديدة للأشخاص المصابين بأمراض القلب وارتفاع الكولسترول وداء السكري والسمنة والسرطان فهي حقاً من الخضروات التي لم تعط حقها في الأطباق الشعبية.
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