Melemo ena ea bophelo bo botle ba eggplant e paka hore sehlahisoa ke tsela e fetang ea emoji e qabolang

Litaba

• Semela se setala ke eng?
• Phepo ea Eggplant
• Melemo ea bophelo bo botle ba eggplant
• E Loana le Khatello ea Oxidative
• E tšehetsa Bophelo bo Botle
• E Khothalletsa Tšilo e Ntle ea lijo
• E Sireletsa Bophelo bo Botle ba Pelo
• E Laola Tsoekere ea Mali
• E eketsa Khotso
• Likotsi tse ka bang teng tsa eggplant
• Mokhoa oa ho Lokisetsa le ho Ja Eggplant
• Likhopolo tsa Recipe ea Eggplant
• Tlhahlobo bakeng sa

Ha ho tluoa lihlahisoa tsa lehlabula, o ka se tsamaee hampe ka eggplant. E tsebahala ka 'mala oa eona o pherese o tebileng le thohako e itseng ka emoji, veggie e sebetsa ka mokhoa o khahlisang. Sebeletsa li-sandwich, u li lahlele ka salate, kapa u li kenye ho brownies. Veggie ea leholimo e futhumetseng e boetse e tletse li-antioxidants le fiber, e fanang ka melemo ea linaleli bakeng sa pelo ea hau, mala le tse ling. Ha u na bonnete ba hore na eggplant e lokeloa ke sebaka poleiting ea hau? Bala ka melemo ea bophelo bo botle ba eggplant, hammoho le mekhoa ea ho eketsa li-eggplant lenaneng la hau la lehlabula.

Semela se setala ke eng?

E le karolo ea lelapa la nightshade, eggplant (aka aubergine) e na le liphatsa tsa lefutso tse amanang le pelepele, litapole le tamati. E tsoaletsoe Asia Boroa 'me e hola ka mefuta, boholo le mebala e fapaneng. Mofuta o tloaelehileng ka ho fetisisa US ke eggplant ea lefats'e, e pherese e lefifi le oval, ho latela Univesithi ea Kentucky Center for Crop Diversification. Le ha li-eggplant li tloaetse ho lokisoa joalo ka ha u ne u ka etsa meroho e meng (nahana: e nang le mouoane, e halikiloeng, e halikiloeng), li arotsoe ka limela e le litholoana - monokotsoai, ho latela University of Florida. (Ke mang ea tsebang?)

Phepo ea Eggplant

Ho ithorisa ka mefuta e mengata ea limatlafatsi - ho kenyeletsoa fiber, potasiamo, magnesium, tšepe, vithamine C, le vithamine B 12 - eggplant ke sehlahisoa sa linaleli. Lekhapetla la eona le na le li-anthocyanins tse ngata, e leng li-antioxidants le mebala ea limela ea tlhaho e fang letlalo la tholoana 'mala o pherese, ho latela boithuto ba 2021. (BTW, li-anthocyanins li boetse li ikarabella bakeng sa lihlahisoa tse khubelu le tse putsoa, ​​tse kang blueberries, k'habeche e khubelu, le currants, hammoho le tee ea serurubele sa pea.)

Mona ke boemo ba phepo e nepahetseng ea senoelo se le seng sa eggplant e phehiloeng (~ 99 g), ho latela Lefapha la Temo la United States:

• Lik'hilojule tse 35
• 1 grama ea protheine
• 2 dikgerama mafura
• 9 dikgerama k'habohaedreite
• 2 dikgerama faeba
• 3 dikgerama tsoekere

Melemo ea bophelo bo botle ba eggplant

Ho lokile, kahoo lihlahisoa tse pherese li tletse limatlafatsi - empa seo se fetolela bophelo ba hau joang? Ho ea pele, ho fokotseha ha melemo ea bophelo bo botle ba li-eggplant, ho latela litsebi tsa lijo tse ngolisitsoeng le lipatlisiso.

E Loana le Khatello ea Oxidative

Makhapetla a li-eggplant a tletse li-anthocyanin, tseo, ICYDK, e sirelletsang 'mele khatellong ea mali ka ho fokotsa li-radicals tsa mahala (aka tse ka bang limolek'hule tse kotsi), ho bolela Andrea Mathis, MA, RD.N., LD, setsebi sa phepo e nepahetseng le mothehi oa Lijo tse ntle le lintho. Sena ke senotlolo hobane maemo a phahameng a khatello ea mali a ka senya lisele le DNA, ho kenya letsoho ntlafatsong ea maemo a kang mofets'e, lefu la tsoekere kapa lefu la pelo. Anthocyanin e kholo ka lekhapetleng la li-eggplant ke nasunin, 'me leha ho se lipatlisiso tse ngata ho eona, liphuputso tse peli tsa laboratori li fumane hore nasunin e na le thepa ea antioxidant e ka thusang ho kokobetsa ho ruruha.

Ho sa le joalo, nama ea li-eggplant e na le li-antioxidants tse tsejoang e le phenolic acid, ho latela sehlooho se reng Koranta ea Afrika Boroa ea Botany. Hase feela hore phenolic acid e fumana le ho fokotsa li-radicals tsa mahala, empa e boetse e matlafatsa li-enzyme tse sireletsang 'meleng, e leng se etsang hore eggplant e be lijo tse matla haholo tsa antioxidant, ho latela lipatlisiso tse phatlalalitsoeng ho. Litlaleho tsa Biotechnology. (Sesebelisoa se seng se tebileng se nang le antioxidant? Spirulina.)

E tšehetsa Bophelo bo Botle

Ha li-antioxidants tse semelong sa li-eggplant li loantša khatello ea mali, li sireletsa le boko ba hau. Khatello ea oxidative e ka kenya letsoho ho mafu a neurodegenerative joalo ka lefu la Parkinson le lefu la Alzheimer, ho latela sengoloa sa 2019 koranteng. Limolek'hule. Hape, "boko ba motho bo ka angoa haholo ke tšenyo ea mali." Sena se bakoa ke mabaka a mangata, empa ha e le hantle, boko bo itšetleha ka limolek'hule tse ngata hore li sebetse. Haeba molek'hule e itseng e ba le tšenyo ea oxidative, e ka senyeha le limolek'hule tse ling - le bokhoni ba tsona ba ho sebelisana le ho romellana melaetsa, ho latela sengoloa se koranteng. Redox Biology.

Antioxidants, leha ho le joalo, e ka sireletsa boko ba hau khatellong ena ea oxidative. Sena se kenyelletsa li-anthocyanin tse lekhapetleng la eggplant, tse "ka thusang ho matlafatsa mohopolo le ho ruisa bophelo bo botle ba methapo [le]," ho bolela Kylie Ivanir, M.S., R.D., setsebi sa phepo e nepahetseng le mothehi oa Within Nutrition. Sengoliloeng sa 2019 koranteng Antioxidants hape e arolelana hore li-anthocyanins le phenolic acid li fana ka litlamorao tsa ts'ireletso ea meriana.

E Khothalletsa Tšilo e Ntle ea lijo

"Faeba e kenngoeng ka eggplant ke motsoako oa faeba e sa qhibilihang le e qhibilihang," e betlang tsela bakeng sa sistimi e thabisang ea tšilo ea lijo, ho hlalosa setsebi sa phepo se ngolisitsoeng Tiffany Ma, R.D.N. Faeba e sa qhalaneng ha e kopane le metsi (le lintho tse ling tse metsi) ka maleng. Sena se khothaletsa ho tsamaisoa ha lijo ka mala, qetellong ho thibela le ho kokobetsa ho sokela, ho latela Univesithi ea California San Francisco. Ka lehlakoreng le leng, faeba e qhibilihang etsa qhala ka H20 ka maleng, ho theha ntho e kang viscous, e kang gel e etsang setuloana, e ntlafatsa ho sokela (ka ho nolofatsa setulo se ommeng) le letshollo (ka ho tiisa setulo se hlephileng). Ah, phomolo e monate. (FYI - U ka tlatsa mefuta e 'meli ea fiber ka ho theola cantaloupe, sehlahisoa se seng sa lehlabula.)

E Sireletsa Bophelo bo Botle ba Pelo

Ma o boetse o tlosa li-eggplant e le lijo tse phelisang hantle pelong, ka lebaka la fiber ea eona, e thusang ho ts'ehetsa khatello ea mali e phetseng hantle le maemo a k'holeseterole, o re. (Khatello ea mali e phahameng le k'holeseterole e phahameng ke lisosa tse kholo tsa lefu la pelo, ho latela Litsi tsa Taolo le Thibelo ea Mafu. lejoe le lengata methapong [le] ka lebisang lefung la pelo, "ho hlalosa Ivanir. Ha li-antioxidants tsa litholoana li loantša li-radicals tsa mahala, le tsona li ka itšireletsa khahlanong le atherosclerosis, ho bolela Greeley. Ho feta moo, nama ea li-eggplant e na le chlorogenic acid, antioxidant e ka thusang ho theola maemo a LDL ("bad") cholesterol, ho bolela Ivanir. E ka boela ea fokotsa khatello e phahameng ea mali ka ho eketsa nitric oxide, molek'hule e khathollang methapo ea mali, ho latela tlhahlobo ea mahlale ea 2021.

E Laola Tsoekere ea Mali

Fiber e ka har'a eggplant e ka boela ea tsitsisa maemo a tsoekere maling. "Fiber ke limatlafatsi tse sa khoneng ho jeoa, ho bolelang hore 'mele ea rona e nka nako ho e sebelisa," ho bolela Ma. Sena se liehisa tšilo ea lijo le ho monya ha lik'habohaedreite 'meleng, ho hlalosa Mathis, kahoo ho thibela ho phahama ha tsoekere maling, hoo, ha khafetsa, ho ka eketsang kotsi ea lefu la tsoekere la mofuta oa 2. Hape ho boetse ho na le flavonoids (mofuta o mong oa antioxidant) ka eggplant, e ka thibelang tšebetso ea alpha-amylase, enzyme e fumanoang matheng a ikarabellang ho roba carbs hore e be tsoekere. Ka ho thibela tšebetso ea eona, leha ho le joalo, flavonoids e ka thusa ho fokotsa ho monya tsoekere, hape, le ho phahama ha tsoekere maling, ho latela tlhahlobo ea Tlaleho ea Iran ea Saense ea Motheo ea Bongaka.

E eketsa Khotso

Hape, fiber ke eona e ka sehloohong molemong oa bophelo bo botle ba li-eggplant. Faeba e liehisa ho ntša mpa, kapa hore na lijo tse potlakileng li siea mpa joang, ho eketsa ho tsoa ha lihormone tse khotsofatsang mme qetellong ho boloka tlala (mme, a re be botšepehi, hanger), ho latela sengoloa sa 2018. Kahoo, haeba u leka ho thibela hanger ka letsatsi le phathahaneng kapa u loanela ho theola boima ba 'mele kapa ho bo boloka, lijo tse nang le fiber tse ngata joalo ka eggplant ke khetho e ntle, ho bolela Ivanir. (E amanang: Melemo ena ea Faeba e E etsa Phepo ea Bohlokoa ka ho Fetisisa Lijong Tsa Hau)

Likotsi tse ka bang teng tsa eggplant

"Ka kakaretso, eggplant e bolokehile haholo hore e ka jeoa," ho bolela Mathis - ntle le haeba, ehlile, o alejiki ho litholoana, tse sa tloaelehang empa li khonahala, ho bolela Greeley. Ha ho mohla o kileng oa ja li-eggplant pele mme o na le nalane ea ho kula ha lijo kapa ho hlonama? Qala ka ho ja hanyane, 'me u emise haeba u e-na le matšoao a ts'oaetso ea lijo tse kang hives, ho tšoaroa ke mala, kapa ho hema hanyane.

Litho tsa lelapa la nightshade, ho kenyelletsa le eggplant, li na le khemik'hale e bitsoang solanine. Ho boleloa hore ho baka ho ruruha ho batho ba bang, ho akarelletsa le ba nang le ramatiki, empa "ha ho na bopaki bo tiileng bo tšehetsang taba ena," ho bolela Mathis. Leha ho le joalo, haeba u hlokomela matšoao a mpefetseng (nahana: ho ruruha ho hoholo, ho ruruha kapa manonyeletso a bohloko, kamora ho ja eggplant, u kanna oa batla ho e qoba, oa eletsa.

Mokhoa oa ho Lokisetsa le ho Ja Eggplant

Ka lebenkeleng, u ka fumana li-eggplant selemo ho pota ka mefuta e fapaneng: e tala, e hatselitsoeng, e halikiloeng le e ka makotikoting, joalo ka Trader Joe's Grecian Style Eggplant with Tomatoes & Onion (Reka E, $13 bakeng sa makotikoti a mabeli, amazon.com). Mofuta o tloaelehileng ka ho fetisisa, joalo ka ha ho boletsoe pejana, ke sejalo se lefifi se pherese sa lefats'e, leha o ka fumana mefuta e meng, joalo ka sethopo se bosoeu kapa se setala. Mefuta eohle ea li-eggplant e latsoa ka mokhoa o ts'oanang, ka hona e ka sebelisoa ka ho fapakana, ho latela Univesithi ea Florida. Ho boletse joalo, mefuta e menyenyane (i.e.eggplant) li sebetsa hantle joaloka li-appetizers, ha mefuta e meholoanyane (ke hore, eggplant ea lefats'e) e etsa li-burger tse ntlafalitsoeng tsa limela.

Sebakeng sa sehatsetsi, u ka fumana li-eggplant ka botsona kapa lijong, joalo ka parmesan e leqhoa (Reka E, $8, target.com). Joalo ka lijo tsohle tse pakiloeng, leha ho le joalo, etsa bonnete ba hore o lekola maemo a sodium lebokoseng, kaha letsoai le lengata lijong tsa hau le ka eketsa khatello ea mali, ho hlalosa Ma. "Ka tlase ho limiligrama tse 600 ka ho sebeletsa [ke] molao o motle oa letsoho."

Li-eggplant tse tala li ka belisoa, li halikiloe, li chesoa ka setofo, li halikiloe ebile li halikiloe, Mathis o re. Ho lokisa sethopo sa lapeng, se hlatsoe tlasa metsi a metsi ebe o "khaola lipheletsong, [empa] netefatsa hore o boloka letlalo le le teng hobane le na le limatlafatsi tse ngata," oa hlalosa. Ho tloha moo, o ka khaola eggplant ka likhae, likhechana, kapa likoto, ho latela risepe ea hau.

Empa, na u ka ja eggplant e tala? "Semela se sa lomosoang se na le tatso e babang ka sebopeho sa seponche," ka hona, o kanna oa se ke oa batla ho e ja e le tala leha e sireletsehile ka ho felletseng, ho bolela Ma. Ho pheha li-eggplant ho fokotsa tatso ena e bohloko, empa u ka boela ua letsoai hanyenyane ka mor'a ho pheha eggplant ho fokotsa bohale le ho feta. E lumelle hore e lule metsotso e 5, ebe u e eketsa ho risepe ea hau ka mokhoa o tloaelehileng.

Likhopolo tsa Recipe ea Eggplant

Hang ha u qetile ka ho reka le ho itokisetsa, ke nako ea ho ja li-eggplant. Litlhahiso tse 'maloa tse monate tsa risepe ea li-eggplant ke tsena ho u thusa hore u qale:

Ka li-sandwich. Lilae tsa li-eggplant ke boholo bo phethahetseng le sebōpeho sa li-burgers. Ho feta moo, li-eggplant tse phehiloeng li na le nama ea nama, e leng se etsang hore e be khetho e ntle bakeng sa li-burgers tsa nama tsa setso, ho bolela Ma. Kapa, ​​leka li-jooplop joop sloppy joes bakeng sa lijo tse tšelisang tsa vegan.

Joalo ka sejana se halikiloeng. Bakeng sa ho loma hamonate ka mosi, lahlela li-eggplant holim'a grill. Nka ntlha ho Greeley 'me u hlatsoe li-eggplant ka fave pesto ea hau kapa motsoako oa oli ea mohloaare, asene ea balsame le litlama. "Beha eggplant holim'a grill e chesang holim'a lelakabe le tlaase 'me u chese ka lehlakoreng le leng ho fihlela hamonate." (Ho e etsa lijo, li-eggplant tse halikiloeng ka pasta kapa farro.)

Joaloka lehlakore le halikiloeng. Ha ho na grill? Ha ho bothata. Liaparo tsa li-eggplant tse apereng oli le linoko, ebe u li baka ka 400 ° F metsotso e 20, ho khothalletsa Ivanir. O re: "Ha e se e lokile, khabisa ka tahini e ncha, sirilamunu le letsoai le phatsimang la leoatle bakeng sa sejana se monate."

Joalo ka eggplant Parmesan. U ke ke ua tsamaea hantle ka motsoako oa khale oa eggplant, mongobo oa langa le le lej le litlama. E leke ho Parmesan ea eggplant e entsoeng lapeng, eo u ka e thabelang e le sandwich kapa pasta. Likhetho tse ling tse monate li kenyelletsa li-eggplant Caprese,

Ka brownies. E, u balile hantle. Ha mongobo o sebelisoa sebakeng sa oli kapa botoro, mongobo oa eggplant o fa brownies sebopeho sa silika. Leka li-brownies tsena tsa eggplant 'me u iponele.

Tlhahlobo bakeng sa