Cov txiaj ntsig kev noj qab haus huv ntawm Eggplant no ua pov thawj tias cov khoom tsim muaj ntau dua li Emoji Funny

Zoo Siab

• Eggplant yog dab tsi?
• Eggplant Nutrition
• Cov txiaj ntsig kev noj qab haus huv Eggplant
• Sib ntaus Oxidative Stress
• Txhawb Kev Noj Qab Haus Huv Lub Hlwb
• Txhawb kev noj qab haus huv digestion
• Tiv Thaiv Lub Plawv Kev Noj Qab Haus Huv
• Tswj Ntshav Qab Zib
• Ua kom satiety
• Muaj peev xwm txaus ntshai ntawm Eggplant
• Yuav Npaj Li Cas thiab Noj Eggplant
• Eggplant Daim ntawv qhia tswv yim
• Ntsuam xyuas rau

Thaum nws los txog rau lub caij ntuj sov khoom, koj tsis tuaj yeem mus yuam kev nrog eggplant. Paub txog nws cov xim ntshav sib sib zog nqus thiab qee qhov euphemism ntawm emoji, veggie yog qhov muaj txiaj ntsig zoo ntau yam. Pab nws ntawm cov qhaub cij, pov nws hauv cov zaub nyoos, lossis ntxiv rau brownies. Cov huab cua sov veggie kuj tau ntim nrog antioxidants thiab fiber ntau, muab cov txiaj ntsig zoo rau koj lub siab, plab, thiab ntau dua. Tsis paub tseeb tias eggplant tsim nyog qhov chaw ntawm koj lub phaj? Nyeem rau rau cov txiaj ntsig kev noj qab haus huv ntawm eggplant, ntxiv rau txoj hauv kev ntxiv eggplants rau koj lub caij ntuj sov zaub mov.

Eggplant yog dab tsi?

Raws li ib feem ntawm tsev neeg hmo ntuj, eggplant (aka aubergine) muaj kev cuam tshuam txog caj ces nrog kua txob, qos yaj ywm, thiab txiv lws suav. Nws yog ib txwm nyob rau South Asia thiab loj hlob hauv ntau yam duab, qhov loj me, thiab xim. Qhov ntau yam nyob rau hauv Teb Chaws Asmeskas yog lub ntiaj teb eggplant, uas yog tsaus liab doog thiab oval, raws li University of Kentucky Center for Crop Diversification. Thiab thaum eggplants feem ntau npaj tau raws li koj xav tau lwm yam veggies (xav tias: steamed, grilled, kib), lawv tau botanically cais raws li txiv hmab txiv ntoo - berries, qhov tseeb - raws li University of Florida. (Leej twg paub?)

Eggplant Nutrition

Kev khav theeb ntawm cov as-ham - suav nrog fiber ntau, potassium, magnesium, hlau, vitamin C, thiab vitamin B 12 - eggplant yog ib qho tseem ceeb ntawm cov khoom lag luam. Nws cov tev yog nplua nuj nyob hauv anthocyanins, uas yog cov tshuaj tiv thaiv kab mob thiab cov xim ntuj cog uas ua rau cov txiv hmab txiv ntoo tawv nqaij nws cov xim daj, raws li kev tshawb fawb xyoo 2021. (BTW, anthocyanins kuj muaj lub luag haujlwm rau xim liab- thiab xiav-xim ntawm cov khoom, xws li blueberries, liab cabbage, thiab currants, nrog rau butterfly pea tshuaj yej.)

Ntawm no yog cov khoom noj khoom haus ntawm ib khob ntawm boiled eggplant (~ 99 grams), raws li United States Department of Agriculture:

• 35 calories
• 1 gram ntawm cov protein
• 2 gramm yog '
• 9 g ntawm carbohydrates
• 2 grams fiber ntau
• 3 grams qab zib

Cov txiaj ntsig kev noj qab haus huv Eggplant

Okay, yog li cov khoom lag luam ntshav tau ntim nrog cov as-ham - tab sis qhov ntawd txhais li cas rau koj txoj kev noj qab haus huv? Ua ntej, qhov txo qis ntawm cov txiaj ntsig kev noj qab haus huv ntawm eggplant, raws li cov kws kho mob sau npe thiab kev tshawb fawb.

Sib ntaus Oxidative Stress

Eggplant tev yog ntim nrog anthocyanins, uas, ICYDK, tiv thaiv lub cev los ntawm oxidative kev nyuaj siab los ntawm neutralizing dawb radicals (aka uas muaj peev xwm tsim teeb meem molecules), hais tias Andrea Mathis, MA., RDN, L.D., sau npe dietitian thiab founder ntawm Zoo nkauj noj & yam. Qhov no yog qhov tseem ceeb vim tias qib siab ntawm oxidative kev nyuaj siab tuaj yeem ua rau puas hlwb thiab DNA, pab txhawb kev txhim kho ntawm cov xwm txheej xws li mob qog noj ntshav, mob ntshav qab zib, lossis mob plawv. Qhov loj anthocyanin hauv tev txiv lws suav yog nasunin, thiab thaum tsis muaj kev tshawb fawb ntau txog nws, ob txoj kev tshawb fawb tshawb fawb pom tias nasunin muaj cov tshuaj tiv thaiv kab mob uas tuaj yeem pab daws qhov mob.

Meanwhile, eggplant nqaij muaj antioxidants hu ua phenolic acids, raws li ib tsab xov xwm nyob rau hauv lub South African Journal of Botany. Tsis tsuas yog ua phenolic acids nrhiav thiab neutralize dawb radicals, tab sis lawv kuj txhawb kev tiv thaiv antioxidant enzymes hauv lub cev, ua eggplant yog ib qho khoom noj antioxidant tshwj xeeb tshaj plaws, raws li kev tshawb fawb luam tawm hauv Kev Qhia Txog Biotechnology. (Lwm qhov muaj cov tshuaj antioxidant-nplua nuj? Spirulina.)

Txhawb Kev Noj Qab Haus Huv Lub Hlwb

Raws li cov antioxidants hauv eggplant tiv thaiv oxidative kev nyuaj siab, lawv kuj tiv thaiv koj lub hlwb. Oxidative stress tuaj yeem ua rau cov kab mob neurodegenerative xws li Parkinson's disease thiab Alzheimer's disease, raws li tsab xov xwm 2019 hauv phau ntawv journal Molecules. Ntxiv rau, "cov tib neeg lub hlwb yog tshwj xeeb tshaj yog raug rau oxidative kev puas tsuaj," piav qhia Susan Greeley, MS, RD.N., sau npe neeg noj zaub mov thiab kws ua zaub mov qhia ntawm lub koom haum ntawm ua noj ua haus Education. Qhov no yog vim muaj ntau yam, tab sis qhov tseem ceeb, lub hlwb tso siab rau ntau lub molecules los ua haujlwm. Yog tias qee yam qauv pom muaj kev puas tsuaj oxidative, nws tuaj yeem cuam tshuam nrog lwm cov qauv - thiab lawv lub peev xwm los cuam tshuam thiab xa cov cim rau ib leeg, raws li kab lus hauv phau ntawv xov xwm Redox Biology.

Antioxidants, txawm li cas los xij, tuaj yeem tiv thaiv koj lub hlwb los ntawm qhov kev ntxhov siab oxidative no. Qhov no suav nrog cov anthocyanins hauv eggplant tev, uas "tuaj yeem pab txhawb kev nco thiab muaj txiaj ntsig zoo rau kev noj qab haus huv tag nrho [zoo li]," sau tseg Kylie Ivanir, MS, RD, sau npe noj zaub mov thiab tus tsim ntawm Tsis pub noj zaub mov. Ib tsab xov xwm 2019 hauv phau ntawv xov xwm Antioxidants kuj qhia tias anthocyanins thiab phenolic acids muaj cov teebmeem neuroprotective.

Txhawb kev noj qab haus huv digestion

"Cov fiber ntau hauv cov txiv lws suav yog sib xyaw ua ke ntawm cov dej tsis haum thiab cov dej sib tov," uas yog txoj hauv kev rau kev zom zaub mov zoo siab, piav qhia tus kws noj zaub mov noj Tiffany Ma, R.D.N. Insoluble fiber tsis ua ke nrog dej (thiab lwm yam kua) hauv plab. Qhov no txhawb nqa kev txav ntawm cov zaub mov los ntawm txoj hnyuv, thaum kawg tiv thaiv thiab tshem tawm cem quav, raws li University of California San Francisco. Ntawm qhov tod tes, soluble fiber ua yaj nyob rau hauv H20 nyob rau hauv lub plab, tsim ib tug viscous, gel-zoo li cov ntaub ntawv uas tsim cov quav, txhim kho cem quav (los ntawm softening cov quav qhuav) thiab raws plab (los ntawm firming li xoob quav). Ah, qab zib nyem. (FYI - Koj kuj tseem tuaj yeem ua rau ob hom fiber ntau los ntawm chowing ntawm cantaloupe, lwm lub caij ntuj sov.)

Tiv Thaiv Lub Plawv Kev Noj Qab Haus Huv

Ma kuj tseem hu ua eggplant ua zaub mov noj qab haus huv, vim yog ib feem ntawm nws cov fiber ntau, uas pab txhawb kev noj qab haus huv ntshav siab thiab qib roj cholesterol, nws hais. (Cov ntshav siab thiab cov roj cholesterol siab yog qhov tseem ceeb ntawm cov kab mob plawv, raws li Lub Chaw Tiv Thaiv Kab Mob thiab Tiv Thaiv.) Cov tshuaj tua kab mob antioxidants hauv eggplants kuj tuaj yeem qiv ib txhais tes, raws li cov dawb radicals "tej zaum yuav cuam tshuam rau kev txhim kho atherosclerosis lossis cov kev tsim cov quav hniav hauv cov hlab ntsha [uas] tuaj yeem ua rau mob plawv," piav qhia Ivanir. Raws li txiv hmab txiv ntoo cov tshuaj tiv thaiv kab mob tiv thaiv cov dawb radicals, lawv kuj tuaj yeem tiv thaiv kab mob atherosclerosis, hais tias Greeley. Dab tsi ntxiv, eggplant nqaij muaj chlorogenic acid, antioxidant uas tuaj yeem pab txo qis LDL ("phem") roj cholesterol, hais tias Ivanir. Nws kuj tseem tuaj yeem txo cov ntshav siab los ntawm kev nce nitric oxide, cov qauv uas so koj cov hlab ntshav, raws li kev tshawb fawb xyoo 2021.

Tswj Ntshav Qab Zib

Cov fiber ntau hauv eggplant kuj tuaj yeem tswj cov ntshav qab zib kom ruaj khov. "Fiber yog cov khoom noj tsis txaus, uas txhais tau tias peb lub cev siv sijhawm me ntsis los zom cov [nws]," Ma hais. Qhov no ua rau qeeb qeeb ntawm kev zom thiab nqus cov carbohydrates hauv lub cev, piav qhia Mathis, yog li tiv thaiv cov ntshav qab zib, uas, thaum nquag, tuaj yeem ua rau muaj kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Thiab tom qab ntawd kuj tseem muaj cov flavonoids (lwm hom tshuaj tua kab mob antioxidant) hauv eggplant, uas tuaj yeem cuam tshuam cov haujlwm ntawm alpha-amylase, ib qho enzyme pom hauv cov qaub ncaug uas yog lub luag haujlwm rau kev rhuav tshem cov carbohydrates rau hauv cov suab thaj. Los ntawm kev txwv nws txoj haujlwm, txawm li cas los xij, flavonoids tuaj yeem pab ua kom qeeb nqus cov piam thaj thiab, tig mus, nce cov ntshav qab zib, raws li kev tshuaj xyuas hauv Iranian Journal of Basic Medical Sciences.

Ua kom satiety

Ib zaug ntxiv, fiber ntau yog qab qhov txiaj ntsig kev noj qab haus huv ntawm eggplant. Fiber qeeb lub plab zom mov, lossis cov zaub mov sai sai tawm ntawm koj lub plab, hauv kev nce kev tso tawm cov tshuaj hormones txaus thiab thaum kawg ua rau kev tshaib kev nqhis (thiab, cia peb ua siab ncaj, khuam khawb ncaws) ntawm qhov chaw, raws li tsab xov xwm 2018. Yog li, yog tias koj tab tom sim tswj tus dai khaub ncaws nyob rau ib hnub tsis khoom lossis siv zog ua kom poob phaus lossis kho kom zoo, cov zaub mov muaj fiber ntau xws li txiv lws suav yog qhov kev xaiv zoo, hais tias Ivanir. (Txog: Cov txiaj ntsig ntawm fiber ntau ua rau nws yog qhov tseem ceeb tshaj plaws hauv koj cov zaub mov noj)

Muaj peev xwm txaus ntshai ntawm Eggplant

"Zuag qhia tag nrho, txiv lws suav zoo rau noj," Mathis hais - tshwj tsis yog, ntawm chav kawm, koj tsis haum rau cov txiv hmab txiv ntoo, uas tsis tshua muaj tab sis ua tau, sau Greeley. Tsis tau noj eggplant ua ntej thiab muaj keeb kwm ntawm kev tsis haum zaub mov los yog rhiab heev? Pib los ntawm kev noj me me, thiab nres yog tias koj ntsib cov tsos mob ua xua xws li khaus, mob plab, lossis ua tsis taus pa, nws hais.

Cov tswv cuab ntawm tsev neeg hmo ntuj, suav nrog eggplant, muaj cov tshuaj hu ua solanine. Nws tau hais tias ua rau muaj kev mob tshwm sim hauv qee tus neeg, suav nrog cov neeg mob caj dab, tab sis "tsis muaj cov ntaub ntawv pov thawj uas txhawb nqa qhov kev thov no," Mathis hais. Txawm li cas los xij, yog tias koj pom cov tsos mob hnyav dua (xav tias: nce o, o lossis mob pob qij txha, tom qab noj eggplant, koj yuav xav zam nws, nws qhia.

Yuav Npaj Li Cas thiab Noj Eggplant

Hauv khw muag khoom, koj tuaj yeem pom eggplant txhua xyoo puag ncig hauv ntau hom ntawv: nyoos, khov, khov, thiab cov kaus poom, xws li Trader Joe's Grecian Style Eggplant nrog Txiv lws suav & Dos (Yuav Nws, $ 13 rau ob lub poom, amazon.com). Cov ntau hom, raws li tau hais ua ntej, yog lub ntiaj teb tsaus liab doog eggplant, txawm tias koj tuaj yeem nrhiav tau lwm hom, xws li dawb lossis ntsuab eggplant. Txhua hom eggplants saj zoo sib xws, yog li lawv tuaj yeem siv sib hloov, raws li University of Florida. Hais tias, ntau yam me me (piv txwv li.fairy tale eggplant) ua haujlwm tau zoo raws li cov khoom noj qab haus huv, thaum cov ntawv loj dua (piv txwv li lub ntiaj teb eggplant) ua kom cov ntoo cog zoo dua.

Hauv lub freezer aisle, koj tuaj yeem pom eggplant ntawm nws tus kheej lossis hauv pluas noj, xws li khov eggplant parmesan (Yuav Nws, $ 8, target.com). Raws li nrog tag nrho cov zaub mov ntim, txawm li cas los xij, nco ntsoov xyuas cov qib sodium ntawm daim ntawv lo, vim tias ntsev ntau dhau hauv koj cov zaub mov tuaj yeem ua rau ntshav siab, piav qhia Ma. "Tsawg dua 600 milligrams ib qho kev pabcuam [yog] txoj cai zoo ntawm tus ntiv tes xoo."

Raw eggplants yuav boiled, grilled, steamed, sauteed, sib sib zog nqus-kib, thiab roasted, Mathis hais. Txhawm rau npaj lub eggplant tom tsev, ntxuav nws hauv dej ntws thiab tom qab ntawd "txiav qhov kawg, [tab sis] nco ntsoov khaws daim tawv nqaij vim nws muaj cov khoom noj ntau," nws piav qhia. Los ntawm qhov ntawd, koj tuaj yeem txiav lub txiv lws suav rau hauv cov hlais, ib daim hlab, lossis qhov ntsuas, nyob ntawm koj daim ntawv qhia.

Tab sis, koj puas tuaj yeem noj eggplant nyoos? "Raw eggplant muaj ib tug iab saj nrog ib tug spongy kev ntxhib los mos," yog li, tej zaum koj yuav tsis xav noj nws nyoos txawm tias nws muaj kev nyab xeeb tag nrho, hais tias Ma. Ua noj eggplant minimizes qhov iab saj, tab sis koj tuaj yeem tuaj yeem maj mam ntsev cov txiv lws suav tom qab ua noj nws kom txo qhov kev iab txawm tias ntxiv. Tsuas yog cia nws zaum li 5 feeb, tom qab ntawd ntxiv nws rau hauv koj daim ntawv qhia zaub mov ib txwm muaj.

Eggplant Daim ntawv qhia tswv yim

Thaum koj ua tiav nrog kev yuav khoom thiab npaj ua ntej, nws yog lub sijhawm rau qhov zoo tshaj plaws - noj eggplant. Nov yog ob peb lub tswv yim qab qab eggplant kom tau koj pib:

Hauv cov qhaub cij. Eggplant slices yog qhov loj thiab zoo meej rau burgers. Ntxiv rau, cov txiv hmab txiv ntoo siav muaj cov nqaij zoo nkauj, ua rau nws yog lwm txoj hauv kev zoo rau cov nqaij burgers, hais tias Ma. Los yog, sim eggplant sloppy joes rau kev nplij siab vegan pluas noj.

Raws li ib tug grilled phaj. Rau ib tug deliciously smoky tom, toss eggplant on grill. Siv ib lub tswv yim los ntawm Greeley thiab txhuam eggplant rounds nrog koj nyiam pesto los yog sib tov ntawm txiv roj roj, balsamic vinegar, thiab tshuaj ntsuab. "Muab cov txiv lws suav tso rau ntawm cov hniav nyiaj hniav kub kub tshaj nplaim taws thiab ci txhua sab kom txog thaum sib tw." (Yuav ua rau nws noj mov, khub eggplant grilled nrog pasta lossis farro.)

Raws li ib sab ci. Tsis muaj hniav nyiaj hniav kub? Tsis muaj teeb meem. Tsho eggplant slices hauv cov roj thiab cov txuj lom, tom qab ntawd ci lawv ntawm 400 ° F rau 20 feeb, pom zoo rau Ivanir. Nws hais tias "Thaum nws npaj tau, [garnish] nrog cov tahini tshiab, txiv qaub, thiab ntsev ntsev hauv hiav txwv rau kev lom zem sab phaj," nws hais.

Raws li eggplant Parmesan. Koj tuaj yeem ua tsis tau nrog qhov sib xyaw ua ke ntawm eggplant, lws suav ntses, thiab tshuaj ntsuab. Sim nws hauv cov txiv lws suav hauv tsev Parmesan, uas koj tuaj yeem txaus siab ua qhaub cij lossis nrog nplej zom. Lwm cov kev xaiv cua muaj xws li eggplant Caprese,

Hauv brownies. Yog, koj nyeem qhov yog. Thaum siv nyob rau hauv qhov chaw ntawm cov roj los yog butter, cov dej noo ntawm eggplant muab brownies ib cov ntaub zoo nkauj. Sim cov eggplant brownies thiab pom koj tus kheej.

Ntsuam xyuas rau