Shiraplantini: 6 mabhenefiti makuru, mashandisiro uye mapiro akagwinya

Zvemukati

• Shiraplants ruzivo rwehutano
• Maitiro ekudya
• Hutano eggplant mapepa
• 1. Mvura yemashiripiti yekudzikira huremu
• 2. Muto wesirakisi wecholesterol
• 3. Eggplant pasta recipe
• 4. Shiraplantini muchoto
• 5. Shiraplant antipasto
• 6. Mashizha lasagna

Shiraplant yemuriwo ine hupfumi hwemvura uye antioxidant zvinhu, senge flavonoids, nasunin uye vhitamini C, iyo inoshanda mumuviri ichidzivirira kukura kwehosha yemoyo uye kudzikisa cholesterol mwero.

Uye zvakare, eggplant ine mashoma macalorie, yakafuma mune fiber uye ine hutano hwakanyanya, uye inogona kushandiswa mukugadzirira kwakasiyana siyana munzira ine hutano, kunyanya kukurudzira kuonda.

Kusanganisira eggplant mune yako yekudya kwezuva nezuva kunogona kuunza akati wandei mabhenefiti ehutano, akadai se:

1. Akadzikira mazinga e "yakaipa" cholesterol uye triglycerides, sezvo iine nasunin uye anthocyanins, ayo ane simba antioxidants, achibatsira kudzivirira kukura kwematambudziko emoyo, senge atherosclerosis, semuenzaniso;
2. Inovandudza kutenderera kweropa, sezvo ichisimudzira hutano hwemidziyo yeropa, sezvo iine anti-kupisa zvinhu izvo zvinobatsira kudzora BP;
3. Anofarira kurasikirwa uremunekuti yakaderera macalorie uye yakafuma mune fiber, ichiwedzera kunzwa kwekuguta;
4. Inodzivirira kupererwa neropa, sezvo iri sosi ye folic acid, inova vhitamini inomutsa kugadzirwa kwemasero eropa;
5. Inodzora mashuga eropa, sezvo yakafuma mune antioxidants uye faibha izvo zvinononoka kuiswa kwemakabohydrate padumbu remukati, ichiva chakanakisa sarudzo yekudzivirira chirwere cheshuga uye chevanhu vane chirwere cheshuga;
6. Inovandudza ndangariro uye kushanda kwehuropisezvo iine phytonutrients inodzivirira kukuvara nemahara radicals kumasero emutsipa, kusimudzira hutano hwehuropi.

Pamusoro pezvo, kudyiwa kweiplantplant kunogona kudzivirira kukura kwematambudziko emukati, nekuti tambo dziripo mumuriwo uyu dzinobatsira kubvisa chepfu, kufambisa kugaya uye kugadzirisa kufamba kwematumbo, izvo zvinogona kudzora njodzi yekenza yemudumbu neyekoloni.

Shiraplants ruzivo rwehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano mu100 g yehaplant mbishi:

Izvo zvakakosha kuti utaure kuti kuti uwane iwo ese mabhenefiti eisiplanti ataurwa pamusoro, uyu muriwo unofanirwa kuve chikamu cheyakagwinya uye chakaringana kudya.

Maitiro ekudya

Kuchengetedza hunhu hwayo, eggplant inofanira kudyiwa yakakangwa, yakagochwa kana kubikwa. Inogona zvakare kushandiswa mumidziyo dzakasiyana seinotsiva pasita kugadzirira lasagna, mumasadhi kana pizza, semuenzaniso.

Kana yakakura kwazvo, mapuroplant anowanzove nekuravira kunorwadza, uko kunogona kubviswa nekuisa munyu pane zvidimbu zveyiplant uye kuisiya ichiita kwemaminitsi makumi maviri kana makumi matatu. Mushure menguva iyoyo, iwe unofanirwa kusuka nekuomesa zvimedu, uchivatora kuti vabike kana furaya mushure meichi chiitiko.

Kunyangwe iine hutano hunobatsira, zvinokurudzirwa kuti pasapfuure matatu mazai emazai anodyiwa pazuva, sezvo panogona kuve nekuvandudzwa kwemamwe mhedzisiro senge musoro, manyoka, malaise uye kurwadziwa nemudumbu.

Hutano eggplant mapepa

Sarudzo ine hutano ine mashoma macalorie, yakaderera makabhohydrate uye ayo anogona kuverengerwa mukudya kwemazuva ese ispuroplant paste. Ona muvhidhiyo inotevera maitiro ekugadzirira mbichana mbichana.

Mimwezve mapapiro eeplantplant ane hutano anogona kugadzirirwa kumba ndeaya:

1. Mvura yemashiripiti yekudzikira huremu

Kuti uderedze huremu, tora 1 litre yemonimu nemvura yesiringi zuva nezuva, uchitevera kamukira

Zvisungo:

• 1 diki eggplant ine peel;
• 1 ndimu muto;
• 1 litre yemvura.

Kugadzirira modhi

Cheka biringanya muzvidimbu uye wedzera kune chirongo ne 1 litre yemvura, pamwe nejusi remoni. Iko kusanganiswa kunofanirwa kuchengetwa mufiriji husiku hwese kuti idyiwe pamusoro pezuva rinotevera.

2. Muto wesirakisi wecholesterol

Muto wesiraplant unofanirwa kutorwa zuva nezuva pane isina chinhu mudumbu kudzikisa cholesterol, uchitevera iroji.

Zvisungo:

• 1/2 birplant;
• Natural muto wemaorenji maviri.

Kugadzirira modhi:

Irova jisi reorenji pamwe nesaplant mu blender wozonwa, zvirinani usinga wedzere shuga. Ona zvimwe pamusoro pejecha rejecha rekudzikisa cholesterol.

3. Eggplant pasta recipe

Mashiraplasta pasta akapfuma mune fiber uye ine yakaderera glycemic index, ichiita kuti ive yakanaka pakudya masikati kana kudya kwemanheru.

Zvisungo:

• Spaghetti-mhando wholegrain pasita yevanhu vaviri;
• 4 tablespoons emafuta emuorivhi;
• 1 eggplant yakatemwa kuita cubes;
• 2 matomatisi akachekwa;
• ½ hanyanisi yakakoswa;
• 2 yakapwanyika garlic clove;
• 230 g yemozzarella chizi kana mutsva cubed chizi;
• 1/2 mukombe grated Parmesan cheese.

Kugadzirira modhi:

Ika pasita mumvura ine munyu. Sauté madomasi, biringanya uye hanyanisi mumafuta kusvikira birplant rikabikwa. Wedzera mozzarella cheese kana minas frescal uye fambisa kwemaminitsi mashanu kusvikira chizi yanyunguduka. Wedzera pasita uye wobva wawedzera grated Parmesan chizi usati washumira.

4. Shiraplantini muchoto

Iyi kamukira ine hutano hwakanaka, ine hutano uye inokurumidza kugadzira.

Zvisungo:

• 1 eggplant;
• Kwemwaka: mafuta omuorivhi, munyu, gariki uye oregano kuravira.

Kugadzirira modhi:

Ingo chekacheka eggplant woisa mundiro. Dhavhara nemafuta emuorivhi mashoma emhandara uye wobva wawedzera zvinonhuwira. Bika kwemaminitsi gumi nemashanu pamusoro pemhepo inopisa, kusvikira ndarama. Iwe unogona zvakare kusasa imwe mozzarella chizi pamusoro, usati waenda nayo kuchoto kuti isvibise iyo.

5. Shiraplant antipasto

Shiraplant antipasto chiyeuchidzo chikuru uye inokurumidza uye nyore nzira yekuita. Imwe sarudzo ndeyekushandira nechingwa chakazara chechingwa.

Zvisungo:

• 1 eggplant yakatemwa kuita cubes uye yakasvuurwa;
• 1/2 tsvuku tsvuku yakatemwa kuita cubes;
• 1/2 yero mhiripiri yakagurwa kuita cubes;
• 1 kapu yakateyiwa hanyanisi;,
• 1 tablespoon yegariki yakakoswa;
• 1 supuni 1 ye oregano;
• 1/2 mukombe wemafuta emuorivhi;
• 2 tablespoons evhiniga chena;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi:

Isa mafuta emafuta omuorivhi mupani uye sunga hanyanisi negariki. Wobva wawedzera mhiripiri uye, kana dzave nyoro, wedzera eggplant. Kana zvanyorova wedzera oregano, chena vhiniga nemafuta uyezve mwaka nemunyu uye mhiripiri kuravira.

6. Mashizha lasagna

Isiplant lasagna isarudzo huru yekudya kwemasikati sezvo iine hutano uye hutano.

Zvisungo:

• 3 eggplants;
• 2 makapu emudziyo wedomasi muto;
• 2½ makapu e koteji chizi;
• Mwaka: munyu, mhiripiri uye oregano kuravira.

Kugadzirira modhi:

Preheat oven kusvika 200 ° C, gezai nekucheka mapurantipandi kuita zvidimbu zvidete wozoaisa muhotera skillet nekukasira kusiya zvidimbu zvemaiplantipoma pakaoma. Mune dhishi re lasagna, isa mutete muto wemuto kuti ufukidze pasi uyezve neyakagadzika yeiiiii, muto uye chizi. Dzokorora maitiro aya kusvikira dhishi razara uye kupedzisa yekupedzisira diki nemuto uye mozzarella kana parmesan chizi kuti shava. Bika kwemaminetsi makumi matatu nemashanu kana kusvika browned.