Uru ahụike eggplant ndị a na-egosi na mmepụta ahụ kariri Emoji na-atọ ọchị

Ndinaya

• Kedu ihe bụ Eggplant?
• Nri eggplant
• Uru ahụike Eggplant
• Na -alụ ọgụ nrụgide
• Na-akwado ahụike ụbụrụ
• Na -akwalite mgbari nri dị mma
• Na-echebe ahụike obi
• Na -ejikwa Sugar Ọbara
• Na-abawanye afọ ojuju
• Ihe ize ndụ nke eggplant
• Otu esi akwadebe ma rie eggplant
• Ntụziaka Ntụziaka Eggplant
• Nyochaa maka

Mgbe a bịara n'ihe ọkụkụ n'oge okpomọkụ, ị gaghị eme nke ọma na eggplant. Amara maka agba odo odo dị omimi yana ụfọdụ nkwuwa okwu site na emoji, veggie a na-akpakọrịta nke ukwuu. Tinye ya na sandwiches, tụba ya na salads, ma ọ bụ gbakwunye ya na brownies. A na -ejikọkwa veggie ihu igwe na -ekpo ọkụ na antioxidants na eriri, na -enye uru dị ukwuu maka obi gị, eriri afọ na ihe ndị ọzọ. Amaghị ma eggplant kwesịrị ịnọ na efere gị? Gụkwuo maka uru ahụike nke eggplant, gbakwunyere ụzọ ị ga-esi tinye eggplant na menu okpomọkụ gị.

Kedu ihe bụ Eggplant?

Dịka akụkụ nke ezinụlọ nightshade, eggplant (aka aubergine) nwere njikọ mkpụrụ ndụ ihe nketa na ose, poteto, na tomato. O sitere na South Asia ma na-eto n'ụdị dị iche iche, nha na agba. Ụdị dị iche iche a na -ahụkarị na US bụ eggplant ụwa, nke na -acha odo odo na oval, dị ka Mahadum Kentucky Center for Crop Diversification si kwuo. Ọ bụ ezie na a na -akwadokarị eggplant dị ka ị ga -esi na akwụkwọ nri ndị ọzọ (chee: steamed, grilled, eghe), a na -ekewa ha dị ka mkpụrụ osisi - mkpụrụ osisi, n'ezie - dị ka Mahadum Florida si kwuo. (Onye maara?)

Nri eggplant

Na-anya isi ụdị nri dị iche iche-gụnyere eriri, potassium, magnesium, iron, vitamin C, na vitamin B 12-eggplant bụ ihe na-emepụta nke ọma. Peel ya bara ụba na anthocyanins, nke bụ antioxidants na pigmenti osisi eke na-enye akpụkpọ ahụ mkpụrụ osisi ahụ agba odo odo, dịka ọmụmụ 2021 si kwuo. (BTW, anthocyanins na-ahụkwa maka ihe na-acha ọbara ọbara na-acha anụnụ anụnụ, dị ka blueberries, kabeeji uhie, na currants, yana tii urukurubụba.)

Nke a bụ profaịlụ nri nke otu iko eggplant sie (~ 99 grams), dị ka Ngalaba Ọrụ Ugbo United States si kwuo:

• Ihe dị kalori 35
• 1 gram nke protein
• 2 grams abụba
• 9 grams nke carbohydrate
• 2 grams nke eriri
• 3 grams shuga

Uru ahụike Eggplant

Ọ dị mma, yabụ ngwaahịa na-acha odo odo juputara na nri - mana kedu ka nke ahụ si sụgharịta ahụike gị? N'ihu, ọdịda dị na uru ahụike eggplant, dị ka ndị na -ahụ maka nri na nyocha.

Na -alụ ọgụ nrụgide

Achịcha eggplant juputara na anthocyanins, nke, ICYDK, na -echebe ahụ site na nrụgide oxidative site na iwepụ radicals n'efu (aka nwere ike imerụ ahụ), ka Andrea Mathis, MA, RD.N., LD, onye na -eri nri edebanyere aha na onye guzobere Nri mara mma na ihe. Nke a bụ isi n'ihi na oke nrụgide oxidative nwere ike imebi mkpụrụ ndụ na DNA, na-enye aka na mmepe nke ọnọdụ dịka ọrịa cancer, ọrịa shuga, ma ọ bụ ọrịa obi. Isi anthocyanin dị na peel eggplant bụ nasunin, na n'agbanyeghị enweghị ọtụtụ nyocha na ya, nyocha ụlọ nyocha abụọ chọpụtara na nasunin nwere ihe antioxidant nke nwere ike inye aka kwụsị mbufụt.

Ka ọ dị ugbu a, anụ eggplant nwere antioxidants ndị a maara dị ka acid phenolic, dị ka otu akụkọ dị na Akwụkwọ akụkọ South African Botany. Ọ bụghị naanị na phenolic acid na-achọta ma kpochapụ radicals n'efu, mana ha na-akpali enzymes antioxidant nchebe n'ime ahụ, na-eme ka eggplant bụrụ nri antioxidant dị egwu, dị ka nchọpụta e bipụtara na Akụkọ Akụkọ Nkà na ụzụ. (Ihe ọzọ bara ụba nke antioxidant? Spirulina.)

Na-akwado ahụike ụbụrụ

Dị ka antioxidants na eggplant na -alụ ọgụ nrụgide oxidative, ha na -echebekwa ụbụrụ gị. Nchegbu oxidative nwere ike inye aka na ọrịa neurodegenerative dị ka ọrịa Parkinson na ọrịa Alzheimer, dị ka otu akụkọ 2019 si kwuo na akwụkwọ akụkọ. Molecules. Na mgbakwunye, "ụbụrụ mmadụ na-enwekarị ike imebi mmebi oxidative," Susan Greeley, MS, R.D.N., onye na-ahụ maka nri edebanyere aha na onye nkuzi isi nri na Institute of Culinary Education na-akọwa. Nke a bụ n'ihi ọtụtụ ihe, mana n'ụzọ bụ isi, ụbụrụ na -adabere n'ọtụtụ ụmụ irighiri ihe iji rụọ ọrụ. Ọ bụrụ na ụfọdụ molecule nwetara mmebi oxidative, ọ nwere ike mebie ya na ụmụ irighiri ihe ndị ọzọ - yana ikike ha na-emekọrịta ihe na iziga ibe ha ozi, dịka otu isiokwu dị na akwụkwọ akụkọ si kwuo. Bayoloji Redox.

Agbanyeghị, antioxidants nwere ike chebe ụbụrụ gị pụọ na nrụgide oxidative a. Nke a gụnyere anthocyanins na peel eggplant, nke “nwere ike inye aka kwalite ebe nchekwa ma rite uru ahụike akwara ozi [yana],” ka Kylie Ivanir, MS, RD, onye na -eri nri edebanyere aha na onye guzobere Inno Nutrition kwuru. Edemede 2019 na akwụkwọ akụkọ Ndị na -egbochi antioxidant Ọ na -ekerịta na anthocyanins na acid phenolic na -enye mmetụta neuroprotective.

Na -akwalite mgbari nri dị mma

Tiberany Ma, Rd.N. Eriri a na -anaghị agbanwe agbanwe anaghị ejikọ ya na mmiri (na mmiri ndị ọzọ) n'ime eriri afọ. Nke a na-akwalite mmegharị nke nri site na eriri afọ, n'ikpeazụ na-egbochi ma na-ebelata afọ ntachi, dịka Mahadum California San Francisco si kwuo. N'aka nke ọzọ, eriri soluble eme gbazere na H20 n'ime eriri afọ, na-ekepụta viscous, ihe yiri gel nke na-etolite stool, na-eme ka afọ ntachi na-adị mma (site n'ime ka stool akọrọ) na afọ ọsịsa (site n'ịkwado stool rụrụ arụ). Ah, enyemaka dị ụtọ. (FYI - I nwekwara ike mejupụta ụdị eriri abụọ ahụ site n'ịbelata cantaloupe, ihe ọkụkụ ọzọ na -emepụta n'oge okpomọkụ.)

Na-echebe ahụike obi

Ma na-edekwa eggplant dị ka nri na-edozi obi, n'ihi akụkụ nke eriri ya, nke na-enyere aka ịkwado ọbara mgbali elu na ọkwa cholesterol dị mma, ọ na-ekwu. (Ọbara mgbali elu na cholesterol dị elu bụ isi ihe na -ebute ọrịa obi, dị ka erslọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa si kwuo.) Ndị antioxidants dị na eggplant nwekwara ike ibinye aka, ebe radicals "nwere ike itinye aka na mmepe nke atherosclerosis ma ọ bụ ikwalite ihe ncheta n'ime akwara [nke] nwere ike ibute ọrịa obi," Ivanir na-akọwa. Ka ihe ndị na-egbochi mkpụrụ osisi ahụ na-alụso radicals ọgụ, ha nwekwara ike ichebe megide atherosclerosis, ka Greeley na-ekwu. Kedu ihe ọzọ, anụ eggplant nwere chlorogenic acid, antioxidant nke nwere ike nyere aka belata ọkwa LDL (“ọjọọ”) cholesterol, ka Ivanir na -ekwu. Ọ nwekwara ike belata ọbara mgbali elu site na ịba ụba nitric oxide, molekul na -eme ka arịa ọbara gị dị jụụ, dị ka nyocha sayensị 2021.

Na -ejikwa Sugar Ọbara

eriri dị na eggplant nwekwara ike ime ka ọ̀tụ̀tụ̀ shuga dị n'ọbara kwụsie ike. "Fiber bụ nri na -anaghị emebi emebi, nke pụtara na ahụ anyị na -ewe obere oge iji metabolize ya," Ma kwuru. Nke a na -ebelata mgbaze na nnabata nke carbohydrates n'ime ahụ, na -akọwa Mathis, si otú a na -egbochi ịgba ọbara shuga, nke, mgbe ọ bụla, nwere ike ịbawanye ohere nke ịrịa ọrịa shuga 2. Ọzọkwa enwere flavonoids (ụdị antioxidant ọzọ) na eggplant, nke nwere ike belata ọrụ alfa-amylase, enzyme dị na mmiri nke na-ahụ maka imebi carbs n'ime shuga. Agbanyeghị, site na igbochi ọrụ ya, flavonoids nwere ike inye aka belata nnabata shuga na, n'aka nke ya, mmụba shuga dị n'ọbara, dịka nyocha nke Akwụkwọ akụkọ Iran nke Sciences Medical Basic.

Na-abawanye afọ ojuju

Ọzọkwa, eriri dị n'azụ uru ahụike eggplant a. Fiber na-egbu oge ịwụfu afọ, ma ọ bụ ka nri ngwa ngwa na-ahapụ afọ gị, na-abawanye ntọhapụ nke homonụ satiety na n'ikpeazụ idebe agụụ (na, ka anyị kwuo eziokwu, hannger) n'ọnụ mmiri, dị ka akụkọ 2018 si kwuo. Yabụ, ọ bụrụ na ị na-agbalị igbochi onye nkwuba n'ụbọchị ọrụ ma ọ bụ na-agba mbọ ka ịbelata ma ọ bụ mmezi ahụ ike, nri nwere eriri dị ka eggplant bụ nhọrọ magburu onwe ya, ka Ivanir na-ekwu. (Njikọ: Uru ndị a nke eriri na -eme ka ọ bụrụ nri kacha mkpa na nri gị)

Ihe ize ndụ nke eggplant

"N'ozuzu, eggplant dị mma iri nri," ka Mathis na -ekwu - belụsọ, na mkpụrụ osisi, nke na -adịghị ahụkebe mana ọ ga -ekwe omume, ka Greekley na -ekwu. Ọ dịbeghị mgbe erila eggplant tupu ma nwee akụkọ ihe mere eme nke allergies ma ọ bụ mmetụta uche? Malite site na iri obere nri, kwụsịkwa ma ọ bụrụ na ị nwere mgbaàmà nfụkasị nri dịka hives, afọ mgbu, ma ọ bụ mkpụmkpụ ume, ọ na -ekwu.

Ndị otu ezinụlọ nightshade, gụnyere eggplant, nwere kemịkal akpọrọ solanine. Ekwuru na ọ na -ebute mbufụt na ụfọdụ ndị mmadụ, gụnyere ndị nwere ọrịa ogbu na nkwonkwo, mana "enweghị ezigbo ihe akaebe na -akwado nkwupụta a," ka Mathis na -ekwu. N'agbanyeghị nke ahụ, ọ bụrụ na ị na-ahụ ihe ọ bụla njọ mgbaàmà (chee: ụba mbufụt, fụrụ akpụ ma ọ bụ na-egbu mgbu nkwonkwo, mgbe eri eggplant, i nwere ike chọrọ izere ya, ọ na-adụ ọdụ.

Otu esi akwadebe ma rie eggplant

N'ime nnukwu ụlọ ahịa, ị nwere ike ịhụ eggplant n'afọ niile n'ụdị dị iche iche: raw, frozen, ite, na mkpọ, dị ka Trader Joe's Grecian Style Eggplant with Tomatoes & Onions (Zụrụ ya, $ 13 maka ite abụọ, amazon.com). Ụdị kachasị dị iche iche, dị ka ekwuru na mbụ, bụ eggplant ụwa na -acha odo odo, n'agbanyeghị na ị nwere ike ịchọta ụdị ndị ọzọ, dị ka eggplant na -acha ọcha ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ. Ụdị eggplants niile na -atọ ụtọ nke ukwuu, yabụ enwere ike iji ha mee ihe n'otu n'otu, dịka Mahadum Florida si kwuo. Nke ahụ kwuru, obere ụdị (i.e.akụkọ ifo eggplant) na-arụ ọrụ nke ọma dị ka appetizers, mgbe ibu nsụgharị (ie globe eggplant) na-eme ka mma osisi burgers.

N'ime oghere friza, ị nwere ike ịhụ eggplant n'onwe ya ma ọ bụ na nri, dị ka eggplant parmesan oyi kpọnwụrụ (Zụrụ ya, $8, target.com). Otú ọ dị, dị ka ọ dị n'ihe oriri niile a chịkọtara, jide n'aka na ị ga-enyocha ọkwa sodium dị na label, n'ihi na oke nnu na nri gị nwere ike ime ka ọ̀tụ̀tụ̀ ọbara ji erugharị n'ahụ́ pụta ìhè, ka Ma na-akọwa. "Ihe na-erughị 600 milligrams kwa ozi [bụ] ezigbo iwu isi mkpịsị aka."

Mathis na-ekwu na enwere ike sie ya eggplant, sie ya, sie ya n'ọkụ, sie ya esi, ghere eghe nke ọma. Iji kwadebe eggplant n'ụlọ, saa ya n'okpuru mmiri na -agba mmiri wee “bepụ nsọtụ ya, mana hụ na ị ga -edobe akpụkpọ ahụ n'ihi na o nwere nnukwu nri,” ka ọ kọwara. Site n'ebe ahụ, ị ​​nwere ike bee eggplant n'ime mpekere, ibe, ma ọ bụ cubes, dabere na uzommebe gị.

Ma, ị nwere ike iri eggplant raw? "Eggplant raw na-atọ ụtọ nwere uto dị ilu nke nwere udidi spongy," yabụ, ị nwere ike ị gaghị achọ iri ya raw n'agbanyeghị na ọ dịghị mma ime ya, ka Ma kwuru. Isi nri eggplant na-ebelata uto ilu a, mana ị nwekwara ike ịfefe eggplant nnu ma sie ya iji belata obi ilu ọbụna n'ihu. Naanị hapụ ya ka ọ nọdụ ala maka nkeji ise, tinyezie ya na nhazi gị dị ka ọ dị na mbụ.

Ntụziaka Ntụziaka Eggplant

Ozugbo ịmechara ịzụ ahịa na ịkwadebe, ọ bụ oge maka akụkụ kachasị mma - iri eggplant. Nke a bụ ụfọdụ echiche uzommere eggplant dị ụtọ iji bido gị:

Na sandwiches. Mpekere eggplant bụ nha na ọdịdị zuru oke maka burgers. Ọzọkwa, eggplant esiri esi nwere anụ anụ, na -eme ka ọ bụrụ ezigbo nhọrọ ọzọ maka ndị na -eri anụ anụ, ka Ma kwuru. Ma ọ bụ, nwalee eggplant sloppy joes maka nri vegan na -akasi obi.

Dị ka efere ghere eghe. Maka nri na-esi ísì ụtọ, tụba eggplant na grill. Were ntụnye sitere na Greeley na ahịhịa eggplant gburugburu na pesto gị fave ma ọ bụ ngwakọta mmanụ oliv, mmanya balsamic, na herbs. "Debe eggplant na grill na -enwu enwu n'elu ọkụ dị ala ma ghee ya n'akụkụ ọ bụla ruo mgbe ọ dị nro." (Iji mee ka ọ bụrụ nri, jikọta eggplant grilled na pasta ma ọ bụ farro.)

Dị ka akụkụ a ṅara n'ọkụ. Ọ dịghị grill? Nsogbu adịghị. Kpuchie eggplant na mmanụ na ngwa nri, wee sie ya na 400 Celsius maka nkeji 20, na -atụ aro Ivanir. Ọ sịrị, "Mgbe ọ dị njikere, jiri [tahini] ọhụrụ, lemon na nnu dị n'oké osimiri chọọ nri dị ụtọ."

Dị ka eggplant Parmesan. Ị nweghị ike ịga na-ezighị ezi na kpochapụwo ngwakọta nke eggplant, tomato ihendori, na herbs. Gbalịa ya na eggplant Parmesan arụrụ n'ụlọ, nke ị nwere ike ịnụ ụtọ dị ka sanwichi ma ọ bụ pasta. Nhọrọ ndị ọzọ dị ụtọ gụnyere eggplant Caprese,

Na agba aja aja. Ee, ị gụrụ nke ahụ ziri ezi. Mgbe a na -eji ya n'ọnọdụ mmanụ ma ọ bụ bọta, mmiri eggplant na -enye brownies ihe na -esi ísì ụtọ. Gbalịa brownies eggplant ndị a wee hụ onwe gị.

Nyochaa maka