Eggplant: 6 isi uru, otú na-a andụ ma ike Ezi ntụziaka

Ndinaya

• Eggplant ekwukwa n'akwụkwọ ozi
• Otu esi eri
• Mma eggplant Ezi ntụziaka
• 1. Eggplant mmiri maka arọ ọnwụ
• 2. Eggplant ihe ọ juiceụ juiceụ maka cholesterol
• 3. Eggplant pasta uzommeputa
• 4. Eggplant na oven
• 5. Eggplant antipasto
• 6. Eggplant lasagna

Eggplant bụ akwukwo nri bara ụba na mmiri na antioxidant bekee, dị ka flavonoids, nasunin na vitamin C, nke na-arụ ọrụ n'ime ahụ na-egbochi mmepe nke ọrịa obi na iweda ọkwa cholesterol.

Na mgbakwunye, eggplant nwere calorie ole na ole, baa ọgaranya na fiber ma na-edozi ahụ nke ukwuu, enwere ike iji ya rụọ ọrụ nri dị iche iche n'ụzọ dị mma, ọkachasị iji kwalite ọnwụ.

Gụnyere eggplant na nri gị kwa ụbọchị nwere ike iweta ọtụtụ uru ahụike, dị ka:

1. Mbelata nke cholesterol na triglycerides belatara, ebe ọ bụ na o nwere nasunin na anthocyanins, nke bụ antioxidants dị ike, na-enyere aka igbochi mmepe nke nsogbu obi, dị ka atherosclerosis, dịka ọmụmaatụ;
2. Mma mgbasa ọbara, dị ka ọ na-akwalite ahụ ike arịa ọbara, dịka o nwere ihe ndị na-egbochi mkpali nke na-enyere aka ịhazi ọbara mgbali elu;
3. Na-ahọrọ ọnwụ ọnwụn'ihi na ọ dị obere kalori na ọgaranya na eriri, na-amụba mmetụta nke afọ ojuju;
4. Na-egbochi anaemia, dị ka ọ bụ isi iyi nke folic acid, nke bụ vitamin nke na-akpali mmepụta nke mkpụrụ ndụ ọbara;
5. Na-achịkwa ọkwa shuga dị n'ọbara, ebe ọ bụ na o nwere ọgaranya na antioxidants na eriri ndị na-egbu oge nsị nke carbohydrates na ọkwa eriri afọ, ịbụ nhọrọ magburu onwe ya iji gbochie ọrịa shuga na maka ndị na-arịa ọrịa shuga;
6. Mee ka ebe nchekwa na ụbụrụ dị mmadị ka ọ nwere phytonutrients na-egbochi mmebi site free radicals ka neuronal mkpụrụ ndụ, na-akwalite ahụ ike ụbụrụ.

Tụkwasị na nke a, oriri nke eggplant nwere ike igbochi mmepe nke nsogbu nke eriri afọ, ebe ọ bụ na eriri ndị dị na akwụkwọ nri a na-enyere aka iwepụ nsị, kwado mgbaze ma mezie nsị nke eriri afọ, nke nwere ike belata ihe ize ndụ nke ọrịa afọ na eriri afọ.

Eggplant ekwukwa n'akwụkwọ ozi

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ na 100 g nke eggplant raw:

Ọ dị mkpa ikwu na iji nweta uru niile nke eggplant a kpọtụrụ aha n'elu, akwukwo nri a ga-abụrịrị akụkụ nke nri na-edozi ahụ.

Otu esi eri

Iji nọgide na-enwe ahụ ike ya, eggplant kwesịrị iri ya grilled, asara n'ọkụ ma ọ bụ sie. Enwere ike iji ya na efere dị iche iche dị ka onye ọzọ maka pasta iji kwadebe lasagna, na salads ma ọ bụ Pizza, dịka ọmụmaatụ.

Mgbe ọ dị oke, eggplants na-enwe uto ilu, nke enwere ike wepu ya site na itinye nnu na mpekere eggplant ma hapụ ya ka ọ rụọ ọrụ maka minit 20 ma ọ bụ 30. Mgbe oge ahụ gasịrị, ị kwesịrị ịsacha ma hichaa mpekere ndị ahụ, na-ewere ha ka ha sie ma ọ bụ ghee nri ozugbo usoro a.

Ọ bụ ezie na ọ nwere uru ahụike, a na-atụ aro ka ihe karịrị 3 eggplants rie kwa ụbọchị, ebe enwere ike inwe mmepe ụfọdụ mmetụta dị ka isi ọwụwa, afọ ọsịsa, malaise na mgbu afọ.

Mma eggplant Ezi ntụziaka

Nhọrọ dị mma nke nwere obere kalori, obere carbohydrate na enwere ike ịgụnye ya na nri kwa ụbọchị bụ mpe eggplant. Hụ vidiyo na-esonụ otu esi akwadebe eggplant tapawa:

Ntụziaka ndị ọzọ gbasara ahụike eggplant nwere ike ịkwadebe n'ụlọ bụ:

1. Eggplant mmiri maka arọ ọnwụ

Iji welata ibu, were lita 1 nke mmiri lemon na eggplant kwa ụbọchị, na-agbaso uzommeputa:

Efrata:

• 1 obere eggplant na bee;
• 1 lemon ihe ọ juiceụ juiceụ;
• 1 liter mmiri.

Nkwadebe mode

Bee ihe eggplant na mpekere ma tinye na ite ya na 1 liter mmiri, ya na lemon ihe ọ juiceụ juiceụ. A ghaghi idobe ngwakọta n'ime friji abalị niile ka ewere ya n'echi ya.

2. Eggplant ihe ọ juiceụ juiceụ maka cholesterol

E kwesịrị ị takenụ ihe ọ Egụ Egụ eggplant kwa ụbọchị na afo efu iji belata cholesterol, na-agbaso uzommeputa:

Efrata:

• 1/2 eggplant;
• Eke ihe ọ juiceụ ofụ nke oroma 2.

Nkwadebe mode:

Kpoo ihe ọ orangeụ orangeụ oroma na eggplant na blender ma drinkụọ ya, ọkacha mma na-enweghị ịgbakwunye shuga. Lee ihe banyere eggplant ihe ọ toụ juiceụ iji belata cholesterol.

3. Eggplant pasta uzommeputa

Pasta eggplant bara ọgaranya na fiber ma nwee obere glycemic index, na-eme ka ọ dị mma maka iri nri ehihie ma ọ bụ nri abalị.

Efrata:

• Spaghetti-ụdị wholegrain pasta maka mmadụ 2;
• 4 tablespoons nke mmanụ oliv;
• 1 eggplant bee n'ime cubes;
• 2 chopped tomato;
• Onion obere osisi yabasị;
• 2 garlic a gweriri;
• 230 g nke mozzarella cheese ma ọ bụ cheese ọhụrụ cubed;
• 1/2 iko grated Parmesan cheese.

Nkwadebe mode:

Sie pasta ahụ na mmiri nnu. Ghaa tomato, eggplant na yabasị na mmanụ ruo mgbe eggplant sie. Tinye mozzarella cheese ma ọ bụ minas frescal ma bido ihe dị ka nkeji 5 ruo mgbe chiiz gbazee. Tinye pasta ahụ ma gbakwunye grated Parmesan grated tupu ị na-eje ozi.

4. Eggplant na oven

Ntụziaka a dị ezigbo mma, na-edozi ahụ na ngwa ngwa.

Efrata:

• 1 eggplant;
• Iji oge: mmanụ oliv, nnu, galik na oregano nụrụ ụtọ.

Nkwadebe mode:

Naanị belata eggplant ma tinye na efere. Kpuchie na obere mmezi na-amaghị nwoke olive mmanụ wee tinye ngwa nri. Ime ihe dị ka minit 15 na ọkara ọkụ, ruo mgbe ọlaedo. I nwekwara ike fesaa ụfọdụ cheese mozzarella n'elu, tupu iwere ya na oven mee ya agba aja aja.

5. Eggplant antipasto

Eggplant antipasto bu ezigbo nri ma obu uzo ngwangwa ma di mfe. Otu ihe ị ga-eme bụ iji ofe achịcha achicha zuru ezu na-eme.

Efrata:

• 1 eggplant bee n'ime cubes na peeled;
• 1/2 acha uhie uhie bee n'ime cubes;
• A na-egbutu ose na-acha odo odo n'ime cubes;
• 1 iko diced yabasị;,
• 1 tablespoon nke chopped garlic;
• 1 ngaji nke oregano;
• 1/2 iko mmanụ oliv;
• 2 tablespoons nke mmanya ọcha;
• Nnu na ose nụrụ ụtọ.

Nkwadebe mode:

Tinye mkpịsị oliv mmanụ n'ime ite wee gbanye yabasị na galik. Ekem tinye ose ma, mgbe ha dị nro, tinye eggplant. Mgbe ọ dị nro, tinye oregano, mmanya ọcha na mmanụ wee tinye nnu na ose nụrụ ụtọ.

6. Eggplant lasagna

Eggplant lasagna bụ nnukwu nhọrọ maka nri ehihie dịka ọ na-edozi ahụ ma dị mma.

Efrata:

• 3 eggplants;
• 2 iko nke ihendori tomato eji eme ụlọ;
• 2½ iko nke cheese cheese;
• Iji oge: nnu, ose na oregano nụrụ ụtọ.

Nkwadebe mode:

Kpochapu oven na 200 Celsius C, saa ma bee eggplants n'ime Mpekere dị mkpa wee tinye ha na skillet na-ekpo ọkụ ngwa ngwa ịhapụ mkpụrụ eggplant ahụ kpọrọ nkụ. Na efere nke lasagna, gbanye akwa ihendori iji kpuchie ala yana akwa eggplant, ihendori na chiiz. Tinyegharịa usoro a ruo mgbe efere ejula ma mechaa oyi akwa ikpeazụ na ihendori na obere mozzarella ma ọ bụ cheese parmesan na agba aja aja. Ime maka minit 35 ma ọ bụ ruo mgbe ọ ga-acha aja aja.