Wadannan Fa'idodin Lafiyar Kwai sun Tabbatar da Samar da Yafi Hanya Fiye da Emoji mai ban dariya

Wadatacce

• Menene Eggplant?
• Eggplant Gina Jiki
• Amfanin Lafiya na Eggplant
• Yaki danniya Oxidative
• Taimaka wa lafiyar kwakwalwa
• Yana inganta narkewar lafiya
• Yana Kare Lafiyar Zuciya
• Gudanar da Sugar jini
• Yana Kara Gamsuwa
• Abubuwan da ke iya yiwuwa na Eggplant
• Yadda ake Shirya da Cin Kwai
• Ra'ayin girke -girke na eggplant
• Bita don

Lokacin da yazo da kayan noma na rani, ba za ku iya yin kuskure da eggplant ba. An san shi da launin shuɗin sa mai zurfi da kuma wani ƙayyadaddun lafazin ta hanyar emoji, veggie ɗin yana da ban sha'awa. Ku bauta masa a kan sandwiches, jefa shi a cikin salads, ko ƙara shi zuwa launin ruwan kasa. Hakanan yanayin veggie yana cike da antioxidants da fiber, yana ba da fa'idodin tauraro don zuciyar ku, hanji, da ƙari. Ba tabbata ba idan eggplant ya cancanci wuri a kan farantin ku? Karanta don fa'idodin kiwon lafiya na eggplant, da hanyoyin da za a ƙara eggplants a cikin menu na bazara.

Menene Eggplant?

A matsayin wani ɓangare na dangin dare, eggplant (aka aubergine) yana da alaƙa ta asali da barkono, dankali, da tumatir. Yana da asali a Kudancin Asiya kuma yana girma cikin sifofi masu yawa, masu girma dabam, da launuka. Mafi yawan iri -iri a cikin Amurka shine eggplant na duniya, wanda shine launin shuɗi mai duhu da m, a cewar Cibiyar Kentucky Center for Crop Diversification. Kuma yayin da aka saba shirya kayan lambu kamar yadda za ku yi da sauran kayan lambu (tunani: steamed, gasashe, soyayyen), ana rarrabe su a matsayin 'ya'yan itatuwa - berries, a zahiri - a cewar Jami'ar Florida. (Wanene ya sani?)

Eggplant Gina Jiki

Yin alfahari da tarin abubuwan gina jiki-gami da fiber, potassium, magnesium, baƙin ƙarfe, bitamin C, da bitamin B 12-eggplant wani yanki ne na tauraro. Bakinsa yana da wadata a cikin anthocyanins, waɗanda sune antioxidants da aladu na shuke -shuke waɗanda ke ba fatar 'ya'yan itacen launin shuɗi, a cewar binciken 2021. (BTW, anthocyanins suma suna da alhakin ja-da launin shuɗi na samfur, kamar su blueberries, ja kabeji, da currants, da mayan shayi na malam buɗe ido.)

Anan bayanin martaba na abinci ɗaya na dafaffen eggplant (~ 99 grams), a cewar Ma'aikatar Aikin Noma ta Amurka:

• Kalori 35
• 1 gram na furotin
• 2 grams mai
• 9 grams na carbohydrate
• 2 grams na fiber
• 3 grams na sukari

Amfanin Lafiya na Eggplant

Da kyau, don haka kayan aikin shunayya suna cike da abubuwan gina jiki - amma ta yaya hakan ke fassara lafiyar ku? Gaba, raguwar fa'idodin kiwon lafiya na eggplant, a cewar masu cin abinci da bincike masu rajista.

Yaki danniya Oxidative

Bakin eggplant cike yake da anthocyanins, wanda, ICYDK, ke kare jiki daga danniya ta oxyidative ta hanyar tsayar da radicals kyauta (wanda zai iya zama kwayoyin cutarwa), in ji Andrea Mathis, MA, R.D.N., LD, mai cin abinci mai rijista kuma wanda ya kafa Abinci Mai Kyau & Abubuwa. Wannan mabuɗi ne saboda babban matakan oxyidative na iya lalata sel da DNA, yana ba da gudummawa ga haɓaka yanayi kamar cutar kansa, ciwon sukari, ko cututtukan zuciya. Babban anthocyanin a cikin bawon eggplant shine nasunin, kuma yayin da babu bincike mai yawa akan sa, binciken lab guda biyu ya gano cewa nasunin yana da kaddarorin antioxidant wanda zai iya taimakawa kashe kumburi.

A halin yanzu, naman eggplant ya ƙunshi antioxidants da aka sani da acid phenolic, a cewar wani labarin a cikin Jaridar Botany ta Afirka ta Kudu. Ba wai kawai phenolic acid ne ke samowa da kawar da radicals na kyauta ba, har ma suna ƙarfafa enzymes masu karewa a cikin jiki, suna sanya eggplant ya zama abincin antioxidant na musamman, bisa ga binciken da aka buga a cikin binciken. Rahoton Kimiyyar Kimiyya. (Wani mahimmin sinadarin antioxidant? Spirulina.)

Taimaka wa lafiyar kwakwalwa

Kamar yadda antioxidants a cikin eggplant ke magance damuwa na oxidative, suna kuma kare kwakwalwar ku. Damuwar Oxidative na iya ba da gudummawa ga cututtukan neurodegenerative kamar cutar Parkinson da cutar Alzheimer, a cewar labarin 2019 a cikin mujallar Molecules. Bugu da ƙari, "kwakwalwar ɗan adam tana da saukin kamuwa da lalacewar oxyidative," in ji Susan Greeley, MS, R.D.N, mai cin abinci mai rijista da malamin dafa abinci a Cibiyar Ilimin Culinary. Wannan ya faru ne saboda dalilai da yawa, amma a zahiri, kwakwalwa tana dogaro da ƙwayoyin da yawa don yin aiki. Idan wani kwayar halitta ta sami lalacewar oxyidative, zai iya yin rikici tare da sauran kwayoyin - da ikon yin mu'amala da aika sakonni ga juna, a cewar wani labari a cikin mujallar Biology na Redox.

Antioxidants, duk da haka, na iya kare kwakwalwar ku daga wannan damuwar oxyidative. Wannan ya haɗa da anthocyanins a cikin kwasfa na eggplant, wanda "zai iya taimakawa haɓaka ƙwaƙwalwar ajiya da fa'idar lafiyar jijiyoyin jiki gabaɗaya", "in ji Kylie Ivanir, MS, RD, likitan cin abinci mai rijista kuma wanda ya kafa Ingancin Abinci. Labari na 2019 a cikin jarida Antioxidants Hakanan ya raba cewa anthocyanins da phenolic acid suna ba da tasirin neuroprotective.

Yana inganta narkewar lafiya

"Fiber a cikin eggplant cakuda ne mai narkewa da fiber mai narkewa," wanda ke buɗe hanya don tsarin narkewar abinci mai daɗi, ya bayyana Tiffany Ma, RD.N. Fiber mara narkewa baya haɗuwa da ruwa (da sauran ruwaye) a cikin hanji. Wannan yana haɓaka motsi na abinci ta hanji, a ƙarshe yana hanawa da rage maƙarƙashiya, a cewar Jami'ar California San Francisco. A gefe guda, fiber mai narkewa yayi narkar da a cikin H20 a cikin hanji, haifar da danko, gel-kamar abu wanda ya samar da stool, inganta maƙarƙashiya (ta hanyar laushi bushe stool) da kuma gudawa (ta hanyar ƙarfafa stool). Ah, taimako mai daɗi. (FYI - Hakanan zaka iya cika nau'ikan fiber guda biyu ta hanyar yanke kan cantaloupe, wani samfuran bazara.)

Yana Kare Lafiyar Zuciya

Har ila yau, Ma tana duban eggplant a matsayin abinci mai ƙoshin lafiya, saboda wani ɓangare na fiber ɗin sa, wanda ke taimakawa tallafawa lafiyar jini da matakan cholesterol, in ji ta. (Hawan jini da hawan jini babban sinadarin haɗari ne na cututtukan zuciya, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka.) Hakanan antioxidants a cikin eggplants kuma na iya ba da hannu, kamar yadda tsattsauran ra'ayi "na iya shiga cikin ci gaban atherosclerosis ko tarin plaque a cikin jijiyoyin [wanda] na iya haifar da cututtukan zuciya, ”in ji Ivanir. Kamar yadda antioxidants na 'ya'yan itacen suna yaƙar radicals kyauta, suma zasu iya karewa daga atherosclerosis, in ji Greeley. Menene ƙari, naman eggplant ya ƙunshi chlorogenic acid, antioxidant wanda zai iya taimakawa ƙananan matakan LDL ("mara kyau") cholesterol, in ji Ivanir. Hakanan yana iya rage hawan jini ta hanyar haɓaka nitric oxide, kwayoyin da ke kwantar da jijiyoyin jini, a cewar nazarin kimiyya na 2021.

Gudanar da Sugar jini

Fiber a cikin eggplant kuma zai iya daidaita matakan sukari na jini. "Fiber wani sinadari ne mai narkewa, wanda ke nufin jikin mu yana ɗaukar ɗan lokaci don haɓaka shi," in ji Ma. Wannan yana rage narkewar abinci da shakar carbohydrates a cikin jiki, Mathis yayi bayani, don haka yana hana zubar jini, wanda, idan akai akai, na iya ƙara haɗarin kamuwa da nau'in ciwon sukari na 2. Sannan akwai kuma flavonoids (wani nau'in antioxidant) a cikin eggplant, wanda zai iya hana ayyukan alpha-amylase, wani enzyme da ake samu a cikin miya wanda ke da alhakin karya carbohydrates zuwa sukari. Ta hanyar hana ayyukanta, duk da haka, flavonoids na iya taimakawa rage sha sukari kuma, bi da bi, hauhawar sukarin jini, bisa ga bita a cikin binciken. Jaridar Iran ta Kimiyyar Kiwon Lafiya ta asali.

Yana Kara Gamsuwa

Har yanzu, fiber yana bayan wannan fa'idar lafiyar eggplant. Fiber yana jinkirta ɓarnawar ciki, ko yadda sauri abinci ke barin cikin ku, a cikin ƙara sakin hormones na jin daɗi kuma a ƙarshe kiyaye yunwa (kuma, bari mu kasance masu gaskiya, rataya) a bakin ruwa, a cewar labarin 2018. Don haka, idan kuna ƙoƙarin hana mai rataya a rana mai aiki ko ƙoƙarin yin asarar nauyi ko kiyaye lafiya, abinci mai wadataccen fiber kamar eggplant shine kyakkyawan zaɓi, in ji Ivanir. (Mai Alaƙa: Waɗannan fa'idodin Fiber suna sanya shi mafi mahimmancin kayan abinci a cikin abincin ku)

Abubuwan da ke iya yiwuwa na Eggplant

"Gabaɗaya, eggplant yana da ƙoshin lafiya don cin abinci," in ji Mathis - sai dai, ba shakka, kuna rashin lafiyan 'ya'yan itacen, wanda ba kasafai ba amma mai yuwuwa, in ji Greeley. Ba a taɓa cin eggplant ba kuma kuna da tarihin rashin lafiyar abinci ko hankali? Fara da cin abinci kaɗan, kuma ku daina idan kun sami wasu alamun rashin lafiyar abinci kamar amya, ciwon ciki, ko ƙarancin numfashi, in ji ta.

Membobin fam na dare, gami da eggplant, sun ƙunshi sinadaran da ake kira solanine. An ce yana haifar da kumburi a wasu mutane, gami da wadanda ke fama da amosanin gabbai, amma "babu wata kwakkwarar hujja da ke goyan bayan wannan da'awar," in ji Mathis. Duk da haka, idan kun lura da duk alamun cutar (tunani: ƙara kumburi, kumburi ko raɗaɗin haɗin gwiwa, bayan cin eggplant, kuna iya gujewa hakan, in ji ta.

Yadda ake Shirya da Cin Kwai

A cikin babban kanti, zaku iya samun eggplant duk shekara zagaye ta fannoni daban -daban: danye, daskararre, gwangwangu, da gwangwani, kamar Trader Joe's Grecian Style Eggplant tare da Tumatir & Albasa (Sayi Shi, $ 13 na gwangwani biyu, amazon.com). Mafi yawan nau'ikan iri, kamar yadda aka ambata a baya, shine launin shuɗi mai launin shuɗi mai launin shuɗi, kodayake zaku iya samun wasu nau'ikan, kamar farin ko koren eggplant. Duk nau'ikan eggplants suna da ɗanɗano iri ɗaya, don haka ana iya amfani da su musanyawa, a cewar Jami'ar Florida. Wannan ya ce, ƙananan nau'ikan (watau.eggplant fairy tale eggplant) yana aiki da kyau kamar masu cin abinci, yayin da manyan juzu'i (watau eggplant na duniya) ke yin burgers masu tsiro da kyau.

A cikin hanyar daskarewa, zaku iya samun eggplant da kansa ko a cikin abinci, kamar parmesan eggplant daskararre (Sayi Shi, $ 8, target.com). Kamar yadda yake tare da duk abincin da aka haɗa, duk da haka, tabbatar da duba matakan sodium akan lakabin, saboda yawancin gishiri a cikin abincin ku na iya ƙara hawan jini, in ji Ma. "Kasa da milligrams 600 a kowace hidima [shine] kyakkyawan tsarin yatsa."

Mathis ya ce za a iya dafa ɗanyen eggplant, gasa, gasa, dafa, dafaffen nama, da gasawa. Don shirya eggplant a gida, wanke shi ƙarƙashin ruwa mai gudana sannan “yanke yanke, [amma] tabbatar da sanya fata a ciki saboda yana ƙunshe da yawancin abubuwan gina jiki,” in ji ta. Daga can, za ku iya yanke eggplant zuwa yanka, tube, ko cubes, dangane da girke-girke.

Amma, za ku iya cin eggplant danye? Maza ta ce "Ganyen eggplant yana da ɗanɗano mai ɗaci tare da ɗanɗano mai ɗanɗano," don haka, ƙila ba za ku so ku ci shi danye duk da cewa yana da cikakkiyar lafiya yin hakan, in ji Ma. Dafa eggplant yana rage girman wannan ɗanɗano mai ɗaci, amma kuma kuna iya ɗanɗana gishirin eggplant bayan dafa shi don rage haushi har ma da ƙari. Kawai bar shi ya zauna na mintuna 5, sannan ƙara da shi zuwa girkin ku kamar yadda kuka saba.

Ra'ayin girke -girke na eggplant

Da zarar kun gama siyayya da shirye -shirye, lokaci yayi da yafi dacewa - cin eggplant. Anan akwai ra'ayoyin girke-girke masu daɗi na eggplant don farawa:

A cikin sandwiches. Yankan eggplant cikakke ne da siffa don burgers. Bugu da ƙari, dafaffen eggplant yana da nau'in nama, yana mai da shi kyakkyawan madadin ga burgers na gargajiya, in ji Ma. Ko, gwada eggplant sloppy joes don cin abinci mai cin ganyayyaki mai daɗi.

A matsayin gasasshen tasa. Don cizo mai daɗi mai daɗi, jefa eggplant akan gasa. Aauki tip daga Greeley da goge gogewar eggplant tare da fave pesto ko cakuda man zaitun, balsamic vinegar, da ganye. "Sanya eggplant a kan gasa mai zafi akan ƙaramin harshen wuta kuma gasa kowane gefe har sai da taushi." (Don yin abinci, haɗa soyayyen eggplant tare da taliya ko farro.)

A matsayin gasasshiyar gefe. Babu gasa? Babu matsala. Sanya yankakken eggplant a cikin mai da kayan yaji, sannan a gasa su a 400 ° F na mintuna 20, yana ba da shawarar Ivanir. "Lokacin da ta shirya, [yi ado] da sabbin tahini, lemun tsami, da gishirin teku mai ƙyalli don ɗanɗano gefe," in ji ta.

Kamar yadda eggplant Parmesan. Ba za ku iya yin kuskure ba tare da classic combo na eggplant, tumatir miya, da ganye. Gwada shi a cikin Parmesan eggplant na gida, wanda za ku iya ji dadin kamar sanwici ko tare da taliya. Sauran zaɓuɓɓuka masu daɗi sun haɗa da eggplant Caprese,

A cikin brownies. Haka ne, kun karanta daidai. Lokacin amfani da shi a madadin mai ko man shanu, danshi na eggplant yana ba brownies wani siliki mai laushi. Gwada waɗannan eggplant brownies kuma ku gani da kanku.

Bita don