Aya Eggplant Hutano Mabhenefiti Anoratidza Kuti Kugadzirwa Inzira Yakawanda Kupfuura Inosekesa Emoji

Zvemukati

• Chii chinonzi Eggplant?
• Eggplant Nutrition
• Eggplant Health Benefits
• Kurwisa Kushushikana Kunetseka
• Inotsigira Hutano Hutano
• Inosimudzira Healthy Digestion
• Inodzivirira Hutano Hwemwoyo
• Inotarisira Ropa Shuga
• Inowedzera Kuguta
• Ingangoitika Njodzi dzeYiplplant
• Nzira Yokugadzirira uye Kudya Shiraplant
• Shiraplant Recipe Pfungwa
• Ongororo ye

Kana zvasvika kune zvigadzirwa zvezhizha, haugone kukanganisa ne eggplant. Inozivikanwa nekudzika kwayo yepepuru hue uye imwe euphemism kuburikidza ne emoji, iyo veggie inogoneka kuita zvakasiyana. Shumira iyo pane sandwiches, uikandire mumasadhi, kana kuwedzera kune brownies. Iyo inodziya yemamiriro ekunze veggie zvakare yakazara ne antioxidants uye fiber, ichipa stellar mabhenefiti emoyo wako, ura, uye zvimwe. Haisi chokwadi kana eggplant inokodzera nzvimbo mundiro yako? Verenga pamusoro pebatsiro rehutano hwekudyara, uyezve nzira dzekuwedzera mapuropu kune ako ezhizha menyu.

Chii chinonzi Eggplant?

Sechikamu chemhuri ye nightshade, biringanya (aka aubergine) inoenderana nepepuru, mbatatisi, uye matomatisi. Inowanikwa kuSouth Asia uye inokura mumhando dzakasiyana-siyana dzemaumbirwo, hukuru, uye mavara. Mhando dzakasiyana-siyana muU.S. isplanplant yepasi rose, inova neruvara rwepepuru uye denderedzwa, maererano neUniversity of Kentucky Center for Crop Diversification. Uye nepo eggplants achiwanzo gadzirirwa sezvaungangoita mamwe mavheji (funga: yakabikwa, yakagochwa, yakakangwa), ivo vanoiswa muchero semichero - michero, kutaura zvazviri - maererano neYunivhesiti yeFlorida. (Ndiani aiziva?)

Eggplant Nutrition

Kuzvirumbidza huwandu hwezvakavaka muviri - zvinosanganisira fiber, potasium, magnesium, iron, vhitamini C, uye vhitamini B 12 - eggplant ingangoita nyeredzi-nyeredzi yezvibereko. Peel rayo rakapfuma muanthocyanins, ayo ari antioxidants uye echisikigo chirimwa pigments chinopa ganda remuchero ruvara rwepepuru, maererano neyakaitwa 2021. (BTW, anthocyanins zvakare inokonzeresa kutsvuku- uye bhuruu-kupenda zvemichero, senge bhuruu bhuruu, tsvuku kabichi, uye ma currants, pamwe ne butterfly pizi tii.)

Heino chimiro chehutano chekapu imwe yehaplant yakabikwa (~ 99 gramu), sekureva kweUnited States Dhipatimendi Rezvekurima:

• 35 macalorie
• 1 gramu protein
• 2 gramu mafuta
• 9 gramu makabhohaidhiretsi
• 2 magiramu faibha
• 3 gramu shuga

Eggplant Health Benefits

Zvakanaka, saka zvigadzirwa zvepepuru zvakazara nehutano - asi izvozvo zvinoshandura sei kune hutano hwako? Mberi, iko kuderera kweiyo eggplant hutano kubatsirwa, sekureva kune vakanyoreswa vezvekudya uye kutsvagisa.

Kurwisa Kushushikana Kunetseka

Eggplant peel yakazara neanthocyanins, iyo, ICYDK, inodzivirira muviri kubva mukushushikana kweiyo oxidative nekumisa mahara radicals (aka anogona kukuvadza mamorekuru), anodaro Andrea Mathis, M.A., R.D.N., L.D., akanyoreswa kudya uye muvambi we Kunaka Kudya & Zvinhu. Ichi chakakosha nekuti kukwirira kwehuwandu hwehutachiona hunogona kukuvadza masero uye DNA, zvichibatsira mukuvandudzwa kwemamiriro akaita segomarara, chirwere cheshuga, kana chirwere chemwoyo. Iyo huru anthocyanin mu eggplant peel is nasunin, uye nepo pasina kutsvagisa kwakawanda pazviri, zvidzidzo zverabhu zviviri zvakawana kuti nasunin ine antioxidant zvimiro zvinogona kubatsira kubvisa kuzvimba.

Zvichakadaro, nyama yemaplantplant ine antioxidants inozivikanwa se phenolic acids, zvinoenderana nechinyorwa chiri mu South African Journal yeBotany. Kwete chete kuti phenolic acids inowana uye inokanganisa mahara radicals, asi zvakare inokurudzira inodzivirira antioxidant enzymes mumuviri, ichigadzira eggplant chikafu chinotyisa antioxidant chikafu, sekutsvaga kwakaburitswa mu Biotechnology Reports. (Imwe yakakomba antioxidant-rich ingredient? Spirulina.)

Inotsigira Hutano Hutano

Sema antioxidants ari eggplant kurwisa oxidative kusagadzikana, ivo vanodzivirirawo uropi hwako. Oxidative kusagadzikana inogona kubatsira kune neurodegenerative zvirwere senge chirwere cheParkinson uye chirwere cheAlzheimer, maererano nechinyorwa cha2019 mujenari. Mamorekuru. Uyezve, "huropi hwemunhu hunogona kukanganisika kukuvara kweiyo oxidative," anotsanangura kudaro Susan Greeley, M.S., R.D.N., chiremba wezvekudyiwa uye chef mudzidzisi kuInstitute of Culinary Education. Izvi zvinokonzerwa nezvikonzero zvakawanda, asi zvakanyanya, uropi hunovimba nemamorekuru akawanda kuti ashande. Kana imwe mamorekuru ikaona kukuvara kweiyo oxidative, inogona kukanganisa nemamwe mamorekuru - uye kugona kwavo kudyidzana nekutumira masaini kune mumwe nemumwe, zvinoenderana nechinyorwa chiri mumagazini Redox Biology.

Antioxidants, zvisinei, inogona kudzivirira huropi hwako kubva kune iyi oxidative kusagadzikana. Izvi zvinosanganisira maanthocyanin ari mumabharakiti emashizha, ayo "anogona kubatsira kusimudzira ndangariro uye kubatsira hutano hwetsinga [pamwe]," anodaro Kylie Ivanir, M.S., R.D. Chinyorwa che2019 mumagazini Antioxidants zvakare inogovera kuti anthocyanins uye phenolic acids inopa neuroprotective mhedzisiro.

Inosimudzira Healthy Digestion

“Faibha iri mueggplant musanganiswa weinsoluble uye soluble faibha,” inovhura nzira yekufara kugaya kudya, anotsanangura kudaro nyanzvi yezvekudya akanyoreswa Tiffany Ma, R.D.N. Insoluble fiber haina kusangana nemvura (uye nezvimwe zvinwiwa) mumatumbu. Izvi zvinokurudzira kufamba kwechikafu kuburikidza nematumbu, pakupedzisira kudzivirira uye kubvisa kuvimbiswa, maererano neYunivhesiti yeCalifornia San Francisco. Kune rumwe rutivi, soluble fiber zvinoita kunyungudika muH20 mumatumbo, kugadzira viscous, gel-senge chinhu chinogadzira chituru, inovandudza kupatira (nekupfava yakaoma chituru) uye manyoka (nekusimbisa yakasununguka chituru). Ah, kutapira kwakanaka. (FYI - Unogonawo kuzadza pamhando mbiri dzefiber nekuchera pasi pacantaloupe, chimwe chigadzirwa chezhizha.)

Inodzivirira Hutano Hwemwoyo

Ma zvakare anodonhedza eggplant sechikafu chine moyo, nekuda kwechimwe chikamu kune yayo fiber, iyo inobatsira kutsigira hutano hwakanaka hweropa uye cholesterol, anodaro. (Yakakwira BP uye cholesterol yakakwira ndizvo zvakakonzera njodzi yehosha yemoyo, sekureva kweCenters for Disease Control and Prevention. kuungana kweplaque mutsinga [iyo] inogona kutungamirira kuhosha yemwoyo," anotsanangura kudaro Ivanir. Sezvo maoxidants emuchero anorwisa mahara radicals, anogonawo kudzivirira kubva kune atherosclerosis, anodaro Greeley. Zvakare, nyama ye eggplant ine chlorogenic acid, an antioxidant inogona kubatsira yakaderera mazinga eLDL ("yakaipa") cholesterol, anodaro Ivanir. Inogona zvakare kuderedza kukwira kweropa nekuwedzera nitric oxide, molekuru inozorodza tsinga dzako, maererano ne2021 ongororo yesainzi.

Inotarisira Ropa Shuga

Iyo faibha mune eggplant inogona zvakare kudzikamisa huwandu hweshuga yeropa. "Fibhi inonamira isingagayike, zvinoreva kuti miviri yedu inotora nguva kuigaya," anodaro Ma. Izvi zvinodzora kugaya uye kunwa kwemakabohydrate mumuviri, anotsanangura Mathis, nokudaro kudzivirira mashuga eropa, ayo, kana achiwanzo, anogona kuwedzera njodzi yako yerudzi rwechipiri chirwere cheshuga. Uyezve kune mamwe ma flavonoids (imwe mhando yeantioxidant) mune eggplant, iyo inogona kudzvinyirira chiitiko chealpha-amylase, enzyme inowanikwa mumate iyo ine basa rekutyora carbs mushuga. Nekudzivirira chiitiko chayo, zvisinei, flavonoids inogona kubatsira kudzora kunwa kweshuga uyezve, kukwira kweshuga yeropa, zvinoenderana neongororo mu Iranian Journal yeBasic Medical Sayenzi.

Inowedzera Kuguta

Kamwe zvakare, fiber iri kuseri kweiyi eggplant hutano kubatsirwa. Fibre inononoka kubvisa gastric, kana kuti chikafu chinokurumidza chinosiya dumbu rako, mukuwedzera kuburitswa kwesatiety mahormone uye pakupedzisira kuchengeta nzara (uye, ngative vakatendeseka, hanger) isipo, maererano nechinyorwa cha2018. Saka, kana uri kuyedza kudzikisira hanger pazuva rakabatikana kana kuyedza kudzikisira uremu kana kuchengetedza, chikafu chine fiber senge eggplant isarudzo yakanaka, anodaro Ivanir. (Inoenderana: Aya maBhenefiti eFibre Anouita Iyo Inonyanya Kukosha Nutrient Mune Chikafu Chako)

Ingangoitika Njodzi dzeYiplplant

"Pakazere, eggplant yakachengeteka kudya," anodaro Mathis - kunze kwekunge, hongu, iwe uri allergic kumuchero, izvo zvisingawanzo asi zvinogoneka, anodaro Greeley. Handina kumbobvira ndadya eggplant kare uye ndine nhoroondo yezvokudya zvekudya kana kushushikana? Tanga nekudya zvishoma, uye mira kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Nhengo dzemhuri ye ntshtshade, kusanganisira biringanya, ine kemikari inonzi solanine. Zvinonzi zvinokonzeresa kuzvimba mune vamwe vanhu, kusanganisira vane arthritis, asi “hapana humbowo hwakasimba hunotsigira chirevo ichi,” anodaro Mathis. Zvakadaro, kana iwe ukaona chero akawedzera zviratidzo (funga: kuwedzera kuzvimba, kuzvimba kana kurwadza majoini, mushure mekudya eggplant, ungangoda kuzvidzivirira, anopa zano.

Nzira Yokugadzirira uye Kudya Shiraplant

MuSupamaketi, iwe unogona kuwana eggplant gore rese kutenderera nenzira dzakasiyana-siyana: mbishi, chando, chirongo, uye makedheni, akadai saTrader Joe's Grecian Style Eggplant neTomate & Onion (Tenga Iiri, $ 13 pamakani maviri, amazon.com). Iyo yakajairika yakasiyana-siyana, sezvambotaurwa, ndiyo yakasviba yepepuru yepasi eggplant, kunyangwe uchikwanisa kuwana mamwe marudzi, senge chena kana girinhi eggplant. Mhando dzese dzemazai anotapira zvakafanana, saka dzinogona kushandiswa zvakasiyana, maererano neUniversity yeFlorida. Izvo zvakati, zvidiki mhando (i.e.ngano eggplant) inoshanda mushe seyakafadza, nepo shanduro hombe (kureva giriplant girobheni) dzinoita zvirinani zvirimwa-zvinodyiwa.

Munzvimbo yefiriji, unogona kuwana eggplant pachayo kana mukudya, senge eggplant yakaomeswa nechando (Buy It, $8, target.com). Sezvo nezvose zvakapetwa chikafu, zvisinei, ive shuwa yekutarisa iwo sodium masosi pane akanyorwa, sezvo yakawandisa munyu muchikafu chako unogona kuwedzera kuwedzerwa kweropa, anotsanangura Ma. "Asingasviki mamirigiramu mazana matanhatu pakushanda mutemo wakanaka wechigumwe."

Eggplants mbishi anogona kubikwa, kugochwa, kugochwa, kubikwa, kugochwa, uye kugochwa, anodaro Mathis. Kugadzirira mbesa kumba, ishambidze pasi pemvura inoyerera uye wozo "cheka magumo, [asi] iva nechokwadi chekuchengeta ganda nekuti rine huwandu hwezvinovaka muviri," anotsanangura. Kubva ipapo, unogona kucheka biringanya kuita zvidimbu, zvidimbu, kana machubhu, zvichienderana neresipi yako.

Asi, unogona here kudyara mbichana mbichana? "Mbishi mbichana ine huturu hunorwadza nemucheka wesiponji," saka, ungangoda kusadya mbishi kunyangwe zvakachengeteka kuita kudaro, anodaro Ma. Kubika eggplant kunoderedza kuravira kunorwadza uku, asi iwe unogona zvakare kunyorovesa munyu eggplant mushure mekuibika kuti uderedze kuvava zvakanyanya. Ingoisiya igare kwemaminetsi mashanu, wobva wawedzera kune yako resipi semazuva ese.

Shiraplant Recipe Pfungwa

Paunenge wapedza nekutenga uye kugadzirira, inguva yechikamu chakanakisa - kudya eggplant. Heano mashoma anonaka epuroplant recipe mazano ekuti utange:

Mune sandwiches. Mashiripandi zvidimbu zvidimbu zvakakwana uye chimiro cheva burger. Uyezve, eggplant yakabikwa ine nyama yakabikwa, zvichiita kuti ive imwe nzira yakanakisa yemabhega enyama yechinyakare, anodaro Ma. Kana, edza eggplant sloppy Joes yekudya kunonyaradza vegan.

Sendiro yakagochwa. Nokuda kwekurumwa kunonaka, kukanda birplant pane grill. Tora tipi kubva kuGreeley uye bhurasha eggplant kutenderera neako fave pesto kana musanganiswa wemafuta emuorivhi, bharisamu vhiniga, uye mahebhu. "Isa eggplant pane inopisa grill pamusoro pemoto wakaderera uye grill kumativi ose kusvikira yanyorova." (Kuti uite chikafu, mapurakiti akachekwa nepasta kana farro.)

Sedivi rakakangwa. Hapana grill? Hapana dambudziko. Pfeka mbichana mbichana mbichana mumafuta uye nezvinonhuwira, wozobika pa400 ° F kwemaminitsi makumi maviri, inokurudzira Ivanir. "Kana yagadzirwa, [shongedza] netahini, ndimu, uye munyu wegungwa wakatsetseka kuti uwane chikafu chinofadza," anodaro.

Seyiplantplant Parmesan. Iwe haugone kukanganisa neyakajairika combo ye eggplant, tomato muto, uye mahebhu. Edzai mune eggplant yakagadzirwa kumba Parmesan, iyo iwe yaunogona kunakidzwa nayo sesandwich kana nepasta. Dzimwe sarudzo dzinonaka dzinosanganisira eggplant Caprese,

Mune brownies. Ehe, iwe unoverenga izvo chaizvo. Kana ikashandiswa panzvimbo yemafuta kana bota, hunyoro hweyiplantiki hunopa brownies chimiro chesilika. Edza izvi eggplant brownies uye uzvionere wega.

Ongororo ye