how to cook ghia tori (ridge gourd )

Ridge gourd, also known as "ghia tori," offers several health benefits. It is low in calories and rich in dietary fiber, which aids in digestion and promotes a feeling of fullness. Ridge gourd is also a good source of vitamins and minerals, including vitamin C, vitamin A, and iron. It is known to help regulate blood sugar levels, support skin health, and contribute to weight management. Additionally, ridge gourd has antioxidant properties that may help protect cells from oxidative stream