Ezi zibonelelo zezeMpilo ze-Eggplant zingqina ukuba ukuveliswa kuyindlela engaphezulu kwe-Emoji ehlekisayo

Umxholo

• Yintoni i-eggplant?
• Isondlo seqanda
• Eggplant Health Benefits
• Ulwa noxinzelelo lwe-Oxidative
• Ixhasa impilo yeBongo
• Ukukhuthaza ukwetyisa okunempilo
• Ikhusela impilo yentliziyo
• Ulawula iSwekile yeGazi
• Yandisa Ukuhlutha
• Ubungozi obunokubakho be-Eggplant
• Indlela yokulungisa kunye nokutya isitshalo seqanda
• Iingcamango ze-Recipe ze-Eggplant
• Uphengululo lwe

Xa kuziwa kwimveliso yehlobo, awukwazi ukungahambi kakuhle nge-eggplant. Iyaziwa ngobunzulu obumfusa kunye ne-euphemism ethile nge-emoji, i-veggie iguquguquka ngokumangalisayo. Yikhonze kwiisendwitshi, uyiphose kwiisaladi, okanye uyongeze kwi-brownies. Iveggie yemozulu efudumeleyo ikwapakishwe ngama-antioxidants kunye nefayibha, ibonelela ngezibonelelo ze-stellar zentliziyo yakho, amathumbu, kunye nokunye. Andiqinisekanga ukuba isitshalo seqanda sifanele indawo kwindawo yakho? Funda malunga nezibonelelo zezempilo ze-eggplant, kunye neendlela zokongeza ii-eggplants kwimenyu yakho yehlobo.

Yintoni i-eggplant?

Njengenxalenye yentsapho ye-nightshade, isitshalo seqanda (i-aubergine) sinxulumene nofuzo kwi-pepper, iitapile kunye netamatato. Yinzalelwane yoMzantsi Asia kwaye ikhula kuluhlu olubanzi lweemilo, ubungakanani, kunye nemibala. Olona didi luxhaphakileyo eU.S. sisityalo seqanda seglowubhu, esimnyama bomvu kunye ne-oval, ngokutsho kweYunivesithi yaseKentucky yeZiko loDiversification lweZityalo. Kwaye ngelixa ii-eggplants zilungiswa ngokwesiqhelo njengoko ubuya kwenza ezinye ii-veggies (cinga: zibilisiwe, zosiwe, ziqhotswe), zihlelwa ngokwezityalo njengeziqhamo - amajikijolo, enyanisweni- ngokweYunivesithi yaseFlorida. (Ngubani owaziyo?)

Isondlo seqanda

Ukuqhayisa uluhlu lwezondlo-kubandakanya i-fiber, i-potassium, i-magnesium, isinyithi, i-vitamin C, kunye ne-vitamin B 12-isitshalo seqanda sisiqwenga semveliso. Ixolo lalo lityebile kwii-anthocyanins, ezinee-antioxidants kunye nesityalo sombala sendalo esinika ulusu lwesiqhamo umbala walo omfusa, ngokophando lowe-2021. (I-BTW, ii-anthocyanins zikwanoxanduva lokufaka umbala obomvu noluhlaza okwesibhakabhaka kwimveliso, enje ngeeblueberries, ikhaphetshu ebomvu, kunye neecurrants, kunye neti yebhabhathane iti.)

Nantsi iprofayili yesondlo yekomityi enye yesitshalo seqanda esibilisiweyo (~ 99 gram), ngokweSebe lezoLimo laseMelika:

• 35 iikhalori
• 1 gram protein
• 2 gram amanqatha
• 9 iigram carbohydrate
• 2 grams zefiber
• 3 iigrem iswekile

Eggplant Health Benefits

Kulungile, ke imveliso emfusa igcwele izondlo-kodwa loo nto iguqulela njani kwimpilo yakho? Ngaphambili, ukwehla kwizibonelelo zezempilo ze-eggplant, ngokweengcali zokutya ezibhalisiweyo kunye nophando.

Ulwa noxinzelelo lwe-Oxidative

Ixolo le-eggplant ligcwele i-anthocyanins, ethi, ICYDK, ikhusela umzimba kuxinzelelo lwe-oxidative ngokwenza i-neutralize radicals yasimahla (eyaziwa ngokuba ziimolekyuli ezinokuba yingozi), utshilo u-Andrea Mathis, M.A., R.D.N., L.D., ingcali yokutya kunye nomseki we Ukutya okumnandi kunye nezinto. Oku kubalulekile kuba amanqanaba aphezulu oxinzelelo lwe-oxidative angonakalisa iiseli kunye ne-DNA, enegalelo kuphuhliso lweemeko ezinje ngomhlaza, isifo seswekile, okanye isifo sentliziyo. I-anthocyanin enkulu kwi-eggplant peel yi-nasunin, kwaye ngelixa kungekho phando oluninzi kuyo, izifundo ezimbini zelebhu zifumene ukuba i-nasunin ineempawu ze-antioxidant ezinokunceda ukuphelisa ukuvutha.

Okwangoku, inyama ye-eggplant iqulethe i-antioxidants eyaziwa ngokuba yi-phenolic acid, ngokwenqaku elikwi Ijenali yoMzantsi Afrika yeBhotani. Ayisiyiyo kuphela i-phenolic acid yokufumana kunye nokuthomalalisa ii-radicals zasimahla, kodwa ikwakhuthaza ii-enzyme zokukhusela i-antioxidant emzimbeni, isenza isitshalo seqanda ukutya okoyikeka ngokukhethekileyo, ngokophando olupapashwe kwi Iingxelo zeBiotechnology. (Esinye isithako esine-antioxidant-rich rich? Spirulina.)

Ixhasa impilo yeBongo

Njengoko ii-antioxidants kwi-eggplant yokulwa noxinzelelo lwe-oxidative, zikwakhusela nengqondo yakho. Uxinzelelo lwe-oxidative lunokuba negalelo kwizifo ze-neurodeergenerative ezifana nesifo sikaParkinson kunye nesifo sika-Alzheimer, ngokwenqaku lika-2019 kwijenali. Iimolekyuli. Ngaphezu koko, "ingqondo yomntu ichaphazeleka ngakumbi kumonakalo owenziwe nge-oxidative," uchaza uSusan Greeley, M.S., R.D.N., umqeqeshi wezokutya obhalisiweyo kunye nomqeqeshi weChef kwiZiko leMfundo yeCulinary. Oku kungenxa yezizathu ezininzi, kodwa ngokusisiseko, ingqondo ixhomekeke kwiimolekyuli ezininzi ukuze isebenze. Ukuba imolekyuli ethile inamava omonakalo we-oxidative, inokudibana nezinye iimolekyuli- kunye nokukwazi kwabo ukusebenzisana nokuthumela imiqondiso komnye komnye, ngokwenqaku elikwiphephancwadi. I-Biology eBomvu.

Antioxidants, nangona kunjalo, inokuyikhusela ingqondo yakho kolu xinzelelo lwe-oxidative. Oku kubandakanya i-anthocyanins ekwi-eggplant peel, "enokunceda ukukhulisa inkumbulo kwaye izuze impilo ye-neurological jikelele [kwakhona]," utshilo uKylie Ivanir, M.S., R.D., i-dietitian ebhalisiweyo kunye nomseki we-Ngaphakathi kweZondlo. Inqaku le-2019 kwiphephancwadi Antioxidants ikwabelana ngokuba i-anthocyanins kunye ne-phenolic acids zibonelela ngeziphumo ze-neuroprotective.

Ukukhuthaza ukwetyisa okunempilo

“Ifayibha ekwi-eggplant ngumxube wefayibha ezinganyibilikiyo nezinyibilikayo,” evula indlela yenkqubo yokwetyisa eyonwabileyo, icacisa ingcali yezokutya uTiffany Ma, R.D.N. Ifiber enganyibilikiyo ayidibani namanzi (kunye nolunye ulwelo) emathunjini. Oku kukhuthaza ukuhamba kokutya ngamathumbu, ekugqibeleni kuthintele kwaye kunciphise ukuqhina, ngokweYunivesithi yaseCalifornia eSan Francisco. Kwelinye icala, ifayibha enyibilikayo yenza ukunyibilika kwi-H20 emathunjini, ukudala i-viscous, i-gel-efana ne-gel eyenza i-stool, iphucula ukuqhina (ngokuthambisa ilindle elomileyo) kunye nohudo (ngokuqinisa i-stool ekhululekile). Ah, isiqabu esimnandi. (I-FYI-Unako kwakhona ukugcwalisa kuzo zombini iintlobo zefayibha ngokuchopha kwi-cantaloupe, enye imveliso yehlobo.)

Ikhusela impilo yentliziyo

UMa ukwabiza isitshalo seqanda njengokutya okunentliziyo enempilo, ngenxa yenxalenye yefiber, enceda ukuxhasa uxinzelelo lwegazi olusempilweni kunye namanqanaba e-cholesterol, utshilo. (Uxinzelelo lwegazi oluphezulu kunye ne-cholesterol ephezulu zizinto eziphambili ezibeka ingozi yesifo sentliziyo, ngokutsho kwamaZiko oLawulo noThintelo lweZifo.) I-antioxidants kwi-eggplants nayo inokunika isandla, njengoko i-radicals yamahhala "inokubandakanyeka ekuphuhliseni i-atherosclerosis okanye i-atherosclerosis. ipleyiti ekwimithambo [enokuthi] ikhokelele kwisifo sentliziyo, "ucacisa uIvanir. Njengoko iziqhamo ze-antioxidants zilwa neeradicals zasimahla, zinokukhusela kwi-atherosclerosis, utshilo uGreeley. Ngaphezu koko, inyama ye-eggplant iqukethe i-chlorogenic acid, i-antioxidant enokunceda amazinga asezantsi e-LDL ("embi") ye-cholesterol, utshilo u-Ivanir. Inokunciphisa uxinzelelo lwegazi ngokunyusa i-nitric oxide, imolekyuli ephumza imithambo yegazi, ngokutsho kophononongo lwezenzululwazi luka-2021.

Ulawula iSwekile yeGazi

Ifayibha kwisitya seqanda inokuzinzisa amanqanaba eswekile yegazi. “Ifayibha sisondlo esingatyiyo, nto leyo ethetha ukuba imizimba yethu ithatha ixesha ukuyigalela,” utshilo uMa. Oku kunciphisa ukucolwa kokutya kunye nokufunxwa kweekhabhohayidrethi emzimbeni, kuchaza uMathis, ngaloo ndlela kuthintela i-spikes yeswekile yegazi, ethi, xa iqhelekile, inokunyusa umngcipheko wohlobo lwe-2 yeswekile. Kwaye kukho ii-flavonoids (olunye uhlobo lwe-antioxidant) kwisityalo seqanda, esinokucinezela umsebenzi we-alpha-amylase, i-enzyme efumaneka kumathe anoxanduva lokophula i-carbs ibe sishukela. Ngokuthintela ukusebenza kwayo, nangona kunjalo, i-flavonoids inokunceda ukucothisa ukufunxwa kweswekile kwaye, endaweni yoko, ukunyuka kweswekile yegazi, ngokokuphononongwa Ijenali yaseIran yeNzululwazi yoNyango oluSiseko.

Yandisa Ukuhlutha

Kwakhona, ifayibha isemva kwale nzuzo yezempilo ye-eggplant. Ifayibha ilibazisa ukuphuma kwesisu, okanye ukutya okukhawulezayo kusishiya kangakanani isisu sakho, ekonyuseni ukukhutshwa kwamahomoni e-satiety kwaye ekugqibeleni ugcine ukulamba (kwaye, masibe sinyanisekile, i-hanger), ngokwenqaku lika-2018. Ke, ukuba uzama ukunqanda i-hanger ngosuku oluxakekileyo okanye uzama ukuphulukana nobunzima obunempilo okanye ukugcinwa, ukutya okutyebileyo kwefayibha okufana nesitshalo seqanda lukhetho oluhle kakhulu, utshilo u-Ivanir. (Inxulumene: Ezi zibonelelo zeFayibha ziyenza eyona nto ibalulekileyo kwisondlo sakho)

Ubungozi obunokubakho be-Eggplant

Ngokubanzi, isitshalo seqanda sikhuselekile ukuba singatyiwa, utshilo uMathis - ngaphandle kokuba, ewe, awuchasananga nesiqhamo, esinqabileyo kodwa sinokwenzeka, utshilo uGreeley. Awuzange utye i-eggplant ngaphambili kwaye ube nembali yokutya okanye ukuva ubunzima? Qala ngokutya isixa esincinci, kwaye uyeke ukuba ufumana naziphi na iimpawu zokungabikho komzimba ezinje ngemingci, isisu, okanye ukuphefumla kancinci, utshilo.

Amalungu e-nightshade fam, kuquka isitshalo seqanda, aqulethe ikhemikhali ebizwa ngokuba yi-solanine. Kuthiwa kubangela ukudumba kwabanye abantu, kubandakanya nabo banesifo samathambo, kodwa "abukho ubungqina obuqinisekileyo obulixhasayo eli bango," utsho uMathis. Okwangoku, ukuba uqaphela naziphi na iimpawu eziba mandundu (cinga: ukwanda kokudumba, ukudumba okanye ukudibana kwamalungu, emva kokutya isityalo seqanda, unokufuna ukusiphepha, uyacebisa.

Indlela yokulungisa kunye nokutya isitshalo seqanda

Kwivenkile enkulu, ungafumana isityalo seqanda unyaka wonke ngeendlela ezahlukeneyo: eluhlaza, eqanduselweyo, esityiweyo, kunye neenkonkxiweyo, ezinje ngeTrader Joe's Grisian Style Eggplant eneTumato kunye neeOnion (Thenga yona, $ 13 ngeetoti ezimbini, amazon.com). Uhlobo oluqhelekileyo, njengoko kuchaziwe ngaphambili, sisityalo seqanda esimnyama esimfusa, nangona unokukwazi ukufumana ezinye iintlobo, ezinje ngeqanda elimhlophe okanye eliluhlaza. Zonke iintlobo zee-eggplants zingcamla ngokufanayo, ukuze zisetyenziswe ngokungafaniyo, ngokweYunivesithi yaseFlorida. Oko kwathiwa, iintlobo ezincinci (okt.Isityalo seqanda) basebenza kakuhle njengezibheno, ngelixa iinguqulelo ezinkulu (oko kukuthi isitshalo seqanda sehlabathi) zenza ngcono i-burger esekwe kwizityalo.

Kwindawo yesikhenkcisi, unokufumana isitshalo seqanda ngokwaso okanye ekutyeni, okufana ne-eggplant ekhenkcezisiweyo iparmesan (Yithenge, $ 8, target.com). Njengako konke ukutya okupakishiweyo, nangona kunjalo, qiniseka ukujonga amanqanaba esodium kwileyibhile, kuba ityiwa eninzi ekutyeni kwakho inokunyusa uxinzelelo lwegazi, ucacisa uMa. "Ngaphantsi kwama-milligram angama-600 ngokutya [ngumthetho] ofanelekileyo wesithupha."

Izityalo eziqanduselweyo ezingekrwada zingabiliswa, zosiwe, zifuthiswe, zifakwe isute, zifrayiwe nzulu, kwaye zosiwe, utshilo uMathis. Ukulungisa isityalo seqanda ekhaya, sihlambe phantsi kwamanzi abalekayo kwaye emva koko "usike iiphelo, [kodwa] qiniseka ukugcina ulusu lumi kuba luqulathe ubuninzi bezinongo," ucacisa. Ukusuka apho, ungasika isitshalo seqanda kwizilayi, kwimichilo, okanye kwiityhubhu, kuxhomekeke kwirisepe yakho.

Kodwa, ungasitya i-eggplant eluhlaza? "I-eggplant ekrwada inencasa ekrakra enesiponji," ke, usenokungafuni ukuyitya iluhlaza nangona kukhuselekile ukwenza oko, utshilo uMa. Ukupheka isitshalo seqanda kunciphisa le ncasa ikrakra, kodwa unokuyityisa kancinci isitshalo seqanda emva kokupheka ukunciphisa ubukrakra nangakumbi. Mayihlale nje imizuzu emi-5, emva koko uyongeze kwiresiphi yakho njengesiqhelo.

Iingcamango ze-Recipe ze-Eggplant

Nje ukuba ugqibile ukuthenga kunye nokulungiselela, lixesha lelona candelo lilungileyo - ukutya isityalo seqanda. Nazi iimbono ezimbalwa zokupheka zeqanda zokupheka ukuze uqalise:

Kwiisendwitshi. Amacwecwe e-eggplant ubukhulu obugqibeleleyo kunye nemilo yeeburger. Ngaphezulu, isitshalo seqanda esiphekiweyo sinobunzima benyama, esenza ukuba ibe yeyona ndlela ilungileyo yokutya inyama yemveli, utshilo uMa. Okanye, zama i-eggplant sloppy joes ngesidlo se-vegan esithuthuzelayo.

Njengesitya esosiweyo. Ukuluma okumnandi, phosa isitshalo seqanda kwi-grill. Thatha i-tip evela kwi-Greeley kunye ne-brush ye-eggplant rounds kunye ne-fave pesto yakho okanye umxube weoli yeoli, iviniga ye-balsam, kunye nemifuno. "Beka isitshalo seqanda kwi-grill eshushu phezu komlilo ophantsi kunye ne-grill kwicala ngalinye kude kube yithenda." (Ukwenza isidlo, isibini esityiweyo seqanda kunye ne-pasta okanye i-farro.)

Njengecala eligcadiweyo. Akukho grill? Akukho ngxaki. Coat slices slices in oyile and spices, then bake 'em at 400 ° F imizuzu engama-20, ucebisa uIvanir. "Xa sele ilungile, [uhombise] nge-tahini esitsha, ilamuni kunye netyuwa yolwandle ethe tyaba ngesitya esisecaleni," utshilo.

Njenge-eggplant Parmesan. Awukwazi ukungahambi kakuhle nge-classic combo ye-eggplant, i-tomato sauce kunye nemifuno. Yizame kwi-eggplant eyenziwe ekhaya iParmesan, onokuyonwabela njenge sandwich okanye ngepasta. Olunye ukhetho olumnandi lubandakanya isitshalo seqanda iCaprese,

Kwiibrownies. Ewe ufunda ilungelo. Xa isetyenziswa endaweni yeoyile okanye ibhotolo, ukufuma kwesitshalo seqanda kunika ubumdaka ngombala osilika. Zama ezi brownies ze-eggplant kwaye uzibonele.

Uphengululo lwe