Eggplant: 6 keu pono nui, pehea e hoʻopau ai a me nā mea olakino olakino

Anter

• ʻIkepiliʻai pono hua moa
• Pehea e ʻai ai
• Nā papaʻai eggplant olakino
• 1. ʻO ka wai eggplant no ka pohō kaumaha
• 2. ʻO ka wai hua moa no ka kolesterol
• 3. Hoʻomaʻamaʻa palaoa hua moa
• 4. Eggplant i ka umu
• 5. Eggplant antipasto
• 6. Lasagna hua manu

ʻO ka Eggplant kahi mea kanu waiwai i ka wai a me nā mea antioxidant, e like me flavonoids, nasunin a me ka wikamina C, ka mea e hana i ke kino e pale i ka ulu ʻana o ka maʻi puʻuwai a hoʻohaʻahaʻa i nā pae kolesterol.

Hoʻohui ʻia, he kakaikahi ko ka eggplant, waiwai i ka fiber a momona loa, a hiki ke hoʻohana ʻia i nā hoʻomākaukau kīʻaha like ʻole i kahi ala olakino, ka mea nui e hāpai i ka pohō kaumaha.

Hiki i ka eggplant i kāu papaʻai i kēlā me kēia lā ke lawe mai i nā pono olakino, e like me:

1. Hoʻoemi i nā pae o ka "maikaʻi" kolesterol a me nā triglycerides, ʻoiai loaʻa iā ia nā nasunin a me nā anthocyanins, he mau antioxidant mana, kōkua i ka pale ʻana i ka ulu ʻana o nā pilikia puʻuwai, e like me atherosclerosis, no ka laʻana;
2. Hoʻonui i ke kahe o ke koko.
3. Makemake i ka hōʻemi kinono ka mea he haʻahaʻa ia i nā calories a waiwai i ka fiber, hoʻonui i ka manaʻo o ka māʻona;
4. Pale i ka anemia, ʻoiai he kumu ia o ka folic acid, kahi huaola e hoʻonāukiuki i ka hana ʻana o nā hunaola koko;
5. Hoʻoponopono i nā pae kō kō, no ka mea waiwai ia i nā antioxidant a me nā olonā e hoʻopaneʻe i ka lawe ʻia ʻana o nā mea momona i ka pae kōpū, kahi koho maikaʻi loa e pale aku i ka maʻi diabetic a no ka poʻe diabetic;
6. Hoʻonui i ka hoʻomanaʻo a me ka hana o ka loloʻoiai e loaʻa ana nā phytonutrients e pale ai i ka hōʻino ʻia e nā radical manuahi i nā hunaola neuronal, e hāpai ana i ke olakino lolo.

Hoʻohui ʻia, hiki i ka ʻai ʻana o ka eggplant ke pale i ka ulu ʻana o nā pilikia ʻōpū, ʻoiai ke kōkua nā fibers i loko o kēia mea kanu e hoʻopau i nā mea make, kōkua i ka digestion a me ka hoʻoponopono ʻana i ka lawe ʻana o ka ʻōpū, kahi e hōʻemi ai i ka makaʻu o ka gastric a me ka maʻi ʻaʻai kolona

ʻIkepiliʻai pono hua moa

Hōʻike ka papa aʻe i ka hoʻohui waiwai i 100 g o ka eggplant maka:

He mea nui e ʻōlelo aʻe i mea e loaʻa ai nā keu pono āpau o ka eggplant i ʻōlelo ʻia ma luna, pono e lilo kēia mea kanu i wahi o kahi papaʻai olakino a kaulike.

Pehea e ʻai ai

No ka mālama ʻana i kāna mau pono olakino, pono e ʻai i ka eggplant i kālua ʻia, ʻai ʻia a kuke ʻia paha. Hiki ke hoʻohana ʻia i nā kīʻaha like ʻole me he pani no ka pasta e hoʻomākaukau ai i ka lasagna, i nā salakeke a i ʻole pizza, no ka laʻana.

Ke nui loa, mālama nā eggplants i kahi ʻono ʻawaʻawa, hiki ke hoʻoneʻe ʻia e ke kau ʻana i ka paʻakai ma nā ʻāpana eggplant a ʻae iā ia e hana no 20 a 30 mau minuke paha. Ma hope o kēlā manawa, pono ʻoe e holoi a hoʻomaloʻo i nā ʻāpana, lawe iā lākou e kuke a kuke paha ma hope pono o kēia hana.

ʻOiai he mau pono olakino ia, koi ʻia ʻaʻole e ʻai ʻia ma mua o 3 eggplants i kēlā me kēia lā, no ka mea aia paha ke hoʻomohala ʻia o kekahi mau hopena e like me headache, diarrhea, malaise a me ka ʻeha o ka ʻōpū.

Nā papaʻai eggplant olakino

ʻO kahi koho olakino me nā kālani liʻiliʻi, ka paʻakai koleka liʻiliʻi a hiki ke hoʻokomo ʻia i ka papaʻai o kēlā me kēia lā ka pā eggplant. E ʻike i ka wikiō aʻe pehea e hoʻomākaukau ai i ka paʻi eggplant:

ʻO nā papaʻai eggplant olakino ʻē aʻe i hiki ke hoʻomākaukau ma ka home:

1. ʻO ka wai eggplant no ka pohō kaumaha

E lilo i kaupaona, lawe i 1 lita o ka wai lemona me ka eggplant i kēlā me kēia lā, ma hope o ka papa kuhikuhi:

Nā Pono:

• 1 eggplant liʻiliʻi me ka peel;
• 1 wai lemon;
• 1 lita o ka wai.

Hoʻomākaukau hoʻomākaukau

E ʻokiʻoki i ka eggplant i nā ʻāpana a hoʻohui i ka hue me 1 lita o ka wai, me ka wai lemon. Pono e mālama i ka hui ʻana i loko o ka pahu hau i ka pō holoʻokoʻa e pau i ka lā aʻe.

2. ʻO ka wai hua moa no ka kolesterol

Pono e lawe i ka wai hua moa i kēlā me kēia lā ma ka ʻōpū hakahaka e hoʻohaʻahaʻa i ka cholesterol, ma hope o ka papa kuhikuhi:

Nā Pono:

• 1/2 eggplant;
• ʻO ka wai maoli o 2 ʻalani.

Hoʻomākaukau hoʻomākaukau:

E kuʻi i ka wai ʻalani me ka eggplant i loko o ka blender a laila inu ia, ʻoi aku me ka ʻole o ka kō. E ʻike hou aʻe e pili ana i ka wai eggplant e hoʻohaʻahaʻa i ka kolesterol.

3. Hoʻomaʻamaʻa palaoa hua moa

ʻO ka hua moa ʻo Eggplant i waiwai i ka fiber a loaʻa kahi helu glycemic haʻahaʻa, maikaʻi loa no ka ʻai ʻana i ka ʻaina awakea a i ʻole ka ʻaina awakea.

Nā Pono:

• ʻO Spaghetti-type wholegrain pasta no 2 mau kānaka;
• 4 punetune o ka aila 'aila;
• ʻOki 1 eggplant i mau pahu;
• 2 mau ʻōmato ʻokiʻoki;
• ½ onioni ʻoki liʻiliʻi;
• 2 mau ʻoka kālika i hū ʻia;
• 230 g tī mozzarella a i ʻole he tī cubed hou;
• 1/2 kīʻaha grated Parmesan tī.

Hoʻomākaukau hoʻomākaukau:

Hoʻomaʻa i ka pasta i ka wai paʻakai. E hoʻomoʻa i nā ʻōmato, ka eggplant a me ka onion i loko o ka aila a hiki i ka kuke ʻana o ka eggplant. E hoʻomoʻi i ka tī mozzarella a i ʻole nā ​​mina frescal a hoʻoulu no kahi o 5 mau minuke a hiki i ka hoʻoheheʻe ʻana o ka tī. E hoʻomoʻi i ka pasta a hoʻohui i ka tī Parmesan i kāhiko ʻia ma mua o ka lawelawe ʻana.

4. Eggplant i ka umu

ʻOi loa ke olakino, momona a wikiwiki e hana.

Nā Pono:

• 1 eggplant;
• I ke kau: ʻo kaʻaila ʻoliva, ka paʻakai, kālika a me ka oregano e ʻono ai.

Hoʻomākaukau hoʻomākaukau:

E ʻoki wale i ka eggplant a kau i kahi pā. Uhi ʻia me kahi aila ʻoliva puʻupaʻa keu a laila hoʻohui i nā mea ʻala. Hoʻomoʻa no kahi o 15 mau minuke ma kahi wela, a hiki i ke gula. Hiki iā ʻoe ke kāpīpī i kahi tī mozzarella ma luna, ma mua o ka lawe ʻana i ka umu e pala ai.

5. Eggplant antipasto

ʻO Eggplant antipasto kahi mea makemake nui a maʻalahi a maʻalahi hoʻi e hana. ʻO kahi koho e lawelawe me ka toast whaveneal.

Nā Pono:

• ʻOki 1 eggplant i loko o nā cubes a peeled;
• 1 / ʻokiʻoki ʻulaʻula i loko o nā pahu;
• 1 / ʻokiʻoki ʻia ka pepa melemele i nā pahu;
• 1 kīʻaha diced ʻaka;;
• 1 punetune o kālika kālai ʻia;
• 1 punetēpō o ka oregano;
• 1/2 kīʻaha o ka ʻaila;
• 2 punetune o ka vīnega keʻokeʻo;
• ʻO ka paʻakai a me ka pepa e ʻono.

Hoʻomākaukau hoʻomākaukau:

E hoʻokomo i kahi aila ʻoliva i loko o ka ipu hao a kāwili i ka ʻaka a me ka kālika. A laila hoʻohui i nā pepa a, ke palupalu lākou, e hoʻohui i ka eggplant. Ke palupalu ia, e hoʻohui i ka oregano, ka vīnega keʻokeʻo a me ka aila a laila hoʻomoʻa me ka paʻakai a me ka pepa e ʻono.

6. Lasagna hua manu

He koho maikaʻi loa ka lasagna egggo no ka ʻaina awakea no ka mea he momona nui a olakino hoʻi.

Nā Pono:

• 3 eggplants;
• 2 mau kīʻaha o ka meaʻai kāmato homemade;
• 2½ kīʻaha o ka tī liʻiliʻi;
• I ke kau: ka paʻakai, ka pepa a me ka oregano e ʻono ai.

Hoʻomākaukau hoʻomākaukau:

E hoʻomoʻa i ka umu i 200 ° C, holoi a ʻokiʻoki i nā eggplants i mau ʻāpana lahilahi a laila hoʻokomo iā lākou i loko o kahi pākana wela e waiho koke i nā ʻāpana eggplant. I loko o kahi pā o ka lasagna, e kau i kahi ʻono lahilahi e uhi i ka lalo a laila i kahi papa o ka eggplant, ʻono a me ka tī. E hana hou i kēia kaʻina hana a hiki i ka piha ʻana o ka pā a hoʻopau i ka papa hope loa me ka mea kō a me kahi mozzarella liʻiliʻi a i ʻole ka pā parmesan i palaunu. Hoʻomoʻa no 35 mau minuke a i ʻole ʻeleʻele.