Hōʻike kēia mau pono olakino Eggplant i ka hana ma mua o kahi Emoji hoʻomakeʻaka

Anter

• He aha ia hua moa?
• Eggplant Nutrition
• Nā Pono Pono Ola Eggplant
• E hakakā i ke koʻikoʻi ʻino
• Kākoʻo i ke olakino lolo
• Paipai i ka digestive olakino
• Mālama i ke ola puʻuwai
• Hooponopono i ke Koko Koko
• Hoʻonui i ka māʻona
• Nā Pilikia Hiki o ka Eggplant
• Pehea e hoʻomākaukau ai a e ʻai ai i ka hua manu
• Nā Manaʻo moʻo hua moa
• Nānā no

I ka wā e pili ana i nā hua kauwela, ʻaʻole hiki iā ʻoe ke hele hewa me ka eggplant. ʻIke ʻia no ka hue poni hohonu a me kahi euphemism ma o emoji, mahalo nui ʻia ka veggie. E lawelawe ma luna o nā sandwiches, e hoʻolei i loko o nā salakeke, a i ʻole e hoʻohui i nā brownies. Hoʻopili pū ʻia ka veggie mahana me nā antioxidants a me ka fiber, e hāʻawi ana i nā pono maikaʻi no kou puʻuwai, puʻuwai, a me nā mea hou aku. ʻAʻole maopopo inā kūpono i ka eggplant kahi ma kāu pā? E heluhelu no nā pono olakino o ka eggplant, a me nā ala e hoʻohui i nā eggplants i kāu papaʻaina kauwela.

He aha ia hua moa?

Ma ke ʻāpana o ka ʻohana nighthade, pili pono ka eggplant (aka aubergine) i nā peppers, kaʻuala, a me nā ʻōmato. He ʻōiwi ia ma ʻAkia Hema a ulu i nā ʻano like ʻole, nā nui, a me nā kala. ʻO ka ʻano maʻamau maʻamau i ka US ʻo ia ka honua eggplant, ʻo ia ka poni ʻeleʻele a me ka oval, e like me ka University of Kentucky Center for Crop Diversification. A ʻoiai ua hoʻomākaukau maʻamau ʻia nā eggplants e like me kāu e hana ai i nā mea kanu ʻē aʻe (e noʻonoʻo: mokuahi, ʻaila, palai), ua helu ʻia lākou ma ke ʻano he huaʻai - nā hua, ʻoiaʻiʻo - e like me ke Kulanui o Florida. (ʻO wai ka mea i ʻike?)

Eggplant Nutrition

Ke kaena nei i kahi huina o nā mea momona - e like me ka fiber, potassium, magnesium, iron, vitamin C, a me ka wikamina B 12 - he hua hōkū ʻo eggplant. He waiwai kona ʻili i nā anthocyanins, he mau antioxidants a me nā puaʻa mea kanu maoli e hāʻawi i ka ʻili o ka hua i kona hue poni, e like me kahi noiʻi 2021. (BTW, he kuleana pū kekahi nā anthocyanins no ka pena ʻulaʻula a me ka polū o nā huahana, e like me nā blueberry, kāpena ʻulaʻula, a me nā currants, a me nā tiʻi pea butterfly.)

Eia ka moʻolelo meaʻai o hoʻokahi kīʻaha o ka eggplant paila (~ 99 grams), e like me ka United States Department of Agriculture:

• 35 calories
• 1 gram protein
• 2 mau momona momona
• 9 grams carbohydrate
• 2 grams fiber
• 3 gram kō

Nā Pono Pono Ola Eggplant

ʻAe, no laila ua piha ka hua ʻulaʻula me nā meaʻai - akā pehea e unuhi ai i kou olakino? I mua, ka hoʻohaʻahaʻa haʻahaʻa i nā pono olakino eggplant, e like me nā dietitians i hoʻopaʻa inoa ʻia a me ka noiʻi.

E hakakā i ke koʻikoʻi ʻino

Hoʻopiha ʻia ka peel Eggplant me nā anthocyanins, ka mea, ICYDK, pale i ke kino mai ke koʻikoʻi oxidative e ka neenee ʻana i nā radical free (aka nā molekiola weliweli paha), wahi a Andrea Mathis, MA, RD.N., L.D. Nani a me na mea. ʻO kēia kī no ka mea hiki i ke kiʻekiʻe o ke koʻikoʻi oxidative ke hōʻino i nā hunaola a me DNA, e kōkua ana i ka hoʻomohala ʻana i nā ʻano e like me ka maʻi ʻaʻai, ka maʻi ʻaʻai, a i ʻole nā ​​maʻi puʻuwai. ʻO ka anthocyanin nui i ka ihi eggplant ʻo nasunin, a ʻoiai ʻaʻole nui ka noiʻi e pili ana iā ia, ʻelua mau noiʻi lab i loaʻa i ka nasunin he mau waiwai antioxidant e hiki ke kōkua i ke kinai ʻana i ka wela.

I kēia manawa, loaʻa nā ʻiʻo eggplant i nā antioxidants i ʻike ʻia he phenolic acid, e like me kahi ʻatikala i ka ʻApelika Hema Nupepa o Botany. ʻAʻole wale ka phenolic acid e loaʻa a hoʻonele i nā radical manuahi, akā hoʻonāukiuki lākou i nā enzyme antioxidant pale i loko o ke kino, e hoʻolilo ana i ka eggplant i mea ʻai antioxidant weliweli, e like me ka noiʻi i paʻi ʻia ma Nā hōʻike biotechnology. (ʻO kahi mea waiwai waiwai antioxidant ʻē aʻe? Spirulina.)

Kākoʻo i ke olakino lolo

E like me nā antioxidants i loko o ka eggplant hakakā oxidative stress, pale pū lākou i kou lolo. Hiki ke hāʻawi i ke koʻikoʻi oxidative i nā maʻi neurodegenerative e like me ka maʻi o Parkinson a me ka maʻi ʻo Alzheimer, e like me kahi ʻatikala 2019 i ka puke pai. Molekule. Hoʻohui ʻia, "maʻalahi ka lolo o ke kanaka i ka hōʻino ʻino," i wehewehe ai ʻo Susan Greeley, M.S., R.D.N., ka mea kākau meaʻai a me ke kumu aʻo kuke ma ka Institute of Culinary Education. Loaʻa kēia i nā kumu he nui, akā maʻamau, hilinaʻi ka lolo i ka nui o nā mole e hana. Inā loaʻa kekahi mole i ka hōʻino oxidative, hiki iā ia ke kolohe me nā mole - a me ko lākou hiki ke launa pū a hoʻouna i nā hōʻailona i kekahi i kekahi, e like me kahi ʻatikala ma ka puke pai. ʻO Biology Redox.

Hiki i nā Antioxidant ke pale i kou lolo mai kēia stress oxidative. Hoʻopili kēia i nā anthocyanins i ka ihi eggplant, kahi "hiki ke kōkua i ka hoʻonui ʻana i ka hoʻomanaʻo a me ke olakino olakino olakino [pū kekahi]," i kākau ʻia ʻo Kylie Ivanir, MS, R.D., ka mea ʻai palapala i hoʻopaʻa inoa ʻia a me ka mea hoʻokumu o Inside Nutr. He ʻatikala 2019 ma ka puke pai Nā Antioxidant kaʻana pū kekahi i nā anthocyanins a me nā waikawa phenolic e hāʻawi i nā hopena neuroprotective.

Paipai i ka digestive olakino

"ʻO ka fiber i loko o ka eggplant he hui ia o ka fiber insoluble a me ka soluble," e wehe ana i ke ala no kahi ʻōnaehana hauʻoli, wehewehe ʻo Tiffany Ma, R.D.N. ʻAʻole hui pū ka fiber insoluble me ka wai (a me nā wai ʻē aʻe) i loko o ka ʻōpū. Paipai kēia i ka neʻe ʻana o ka meaʻai ma o ka ʻōpū, e pale a pale i ka constipation, e like me ka University of California San Francisco. Ma ka ʻaoʻao ʻē aʻe, ka fiber soluble hana hoʻoheheʻe i ka H20 i loko o ka ʻōpū, e hana ana i kahi mea viscous, e like me ka gel e hana ai i ka pahu, hoʻomaikaʻi i ka constipation (e ka hoʻonoe ʻana i ka pahu maloʻo) a me ka diarrhea Ah, hōʻoluʻolu momona. (FYI - Hiki iā ʻoe ke hoʻopihapiha i nā ʻano ʻelua o ke olonā e ke kī ʻana i ka cantaloupe, kahi hua kauwela hou aʻe.)

Mālama i ke ola puʻuwai

Hoʻopuka pū ʻo Ma i ka eggplant ma ke ʻano he meaʻai olakino puʻuwai, ma muli o kona fiber, e kōkua i ke kākoʻo ʻana i ke koko olakino a me nā pae cholesterol, wahi āna. (ʻO ke koko kiʻekiʻe a me ka cholesterol kiʻekiʻe nā kumu pilikia nui o ka maʻi puʻuwai, e like me ka Centers for Disease Control and Prevention.) Hiki i nā antioxidants i loko o nā eggplants ke hāʻawi lima, ʻoiai nā radical manuahi "hiki ke komo i ka ulu ʻana o ka atherosclerosis a i ʻole ka ke kūkulu ʻia ʻana o ka plaque i loko o nā aʻa [e] hiki ke alakaʻi i ka maʻi puʻuwai," wehewehe ʻo Ivanir. Ke hakakā nei nā antioxidant hua i nā radical free, hiki iā lākou ke pale aku i ka atherosclerosis, i ʻōlelo ʻo Greeley. ʻO ka mea ʻē aʻe, loaʻa i ka ʻiʻo eggplant ka chlorogenic acid, he antioxidant hiki ke kōkua i nā pae haʻahaʻa o ka LDL ("ʻino") cholesterol, wahi a Ivanir. Hiki iā ia ke hoʻoliʻiliʻi i ke koko kiʻekiʻe ma o ka hoʻonui ʻana i ka nitric oxide, kahi mole e hoʻomaha i kou mau kīʻaha koko, e like me ka loiloi ʻepekema 2021.

Hooponopono i ke Koko Koko

Hiki i ke olonā i ka eggplant ke hoʻopaʻa i nā pae kō kō. "ʻO ka pulupulu kahi mea momona hiki ʻole ke hoʻoweliweli ʻia, ʻo ia hoʻi ka lawe ʻana o ke kino i kahi manawa e metabolize ai [ia]," wahi a Ma. Hoʻopaneʻe kēia i ka ʻai ʻana a me ka absorption o nā kalapona i loko o ke kino, wehewehe ʻo Mathis, no laila e pale ai i ka piʻi ʻana o ke kō koko, i ka wā pinepine, hiki ke hoʻonui i kou pilikia o ka maʻi diabetes type 2. A laila aia nō nā flavonoids (kekahi ʻano antioxidant) i loko o ka eggplant, hiki ke hoʻopau i ka hana o ka alpha-amylase, kahi enzyme i loaʻa i loko o ke kohu nona ke kuleana no ka wāwahi ʻana i nā kaʻa i ke kō. Ma ka pāpā ʻana i kāna hana, eia nō naʻe, hiki i nā flavonoids ke kōkua i ka hoʻolohi i ka lawe ʻana i ke kō a, a ʻo ka piʻi ʻana o ke kō kō, e like me ka loiloi o ka Ka Nūpepa ʻInikia o Iran.

Hoʻonui i ka māʻona

Eia hou, aia ka fiber i hope o kēia pono olakino eggplant. Hoʻolālā ka fiber i ka haʻalele ʻana o ka ʻōpū, a pehea ka wikiwiki o ka meaʻai i ka haʻalele ʻana i kou ʻōpū, i ka hoʻonui ʻana i ka hoʻokuʻu ʻana o nā homona māʻona a mālama i ka pōloli (a, eʻoiaʻiʻo, hanger) ma ke kahawai, e like me kahi ʻatikala 2018. No laila, inā e hoʻāʻo nei ʻoe e kaohi i ka mea kau ma ka lā hana a i ʻole ka ʻimi ʻana i ka hōʻemi olakino olakino a mālama paha, ʻo nā meaʻai momona e like me ka eggplant kahi koho maikaʻi loa, wahi a ʻIvir. (E pili ana: ʻO kēia mau pono o ka fiber e lilo ia i meaʻai nui loa i kāu ʻai)

Nā Pilikia Hiki o ka Eggplant

"Ma ke ʻano holoʻokoʻa, palekana ka eggplant i ka ʻai ʻana," wahi a Mathis - inā ʻaʻole, ʻoiai, maʻi ʻoe i ka hua, he kakaikahi akā hiki, e hoʻomaopopo ʻo Greeley. ʻAʻole ʻai i ka eggplant ma mua a loaʻa i ka mōʻaukala o nā meaʻai āpau a i ʻole nā ​​mea noʻonoʻo? E hoʻomaka i ka ʻai ʻana i kahi mea liʻiliʻi, a kāpae inā ʻike ʻoe i nā hōʻailona allergy meaʻai e like me ka hives, ka ʻōpū o ka ʻōpū, a i ʻole pōkole o ka hanu, wahi āna.

Loaʻa i nā lālā o ka hale nighthade, me eggplant, kahi kemika i kapa ʻia ʻo solanine. Ua ʻōlelo ʻia e hoʻonāukiuki i ka huhū i kekahi poʻe, e like me nā mea me nā maʻi o ka maʻi o ka maʻi, akā "ʻaʻohe hōʻoia paʻa e kākoʻo ana i kēia hoʻopiʻi," wahi a Mathis. Eia nō naʻe, inā ʻoe e ʻike i nā ʻōuli ʻino (e noʻonoʻo: hoʻonui i ka mumū, pehu a ʻeha pū paha, ma hope o ka ʻai ʻana i ka eggplant, makemake paha ʻoe e hōʻalo iā ia, aʻoaʻo ʻo ia.

Pehea e hoʻomākaukau ai a e ʻai ai i ka hua manu

I loko o ka supermarket, hiki iā ʻoe ke ʻike i ka eggplant i loko o ka makahiki āpau i nā ʻano like ʻole: maka, paʻahau, ʻako, a me nā kēpau, e like me Trader Joe's Grecian Style Eggplant me Tomato & Onion (Kūʻai, $ 13 no ʻelua kini, amazon.com). ʻO nā ʻano maʻamau like ʻole, e like me ka mea i ʻōlelo ʻia ma mua, ʻo ia ka eggplant poepoe poepoe pouli, ʻoiai hiki iā ʻoe ke ʻike i nā ʻano ʻē aʻe, e like me ka eggplant keʻokeʻo a ʻōmaʻomaʻo paha. ʻAno like nā ʻano eggplants āpau, no laila hiki ke hoʻohana ʻia, e like me ka University of Florida. ʻLelo ʻia, nā ʻano liʻiliʻi liʻiliʻi (i.hana maikaʻi ʻo ka eggplant eggplant) ʻoiai nā meaʻai, ʻoiai nā mana nui (ʻo ia hoʻi ʻo eggplant eggbe) e hana i nā mea kanu mea kanu maikaʻi.

I ke ala hau paʻa hau, hiki iā ʻoe ke ʻike i ka eggplant iā ia iho a i ʻole i nā pāʻina ʻai, e like me ka eggplant eggplant parmesan (Buy It, $ 8, target.com). E like me nā meaʻai āpau i hoʻopaʻa ʻia, akā naʻe, e nānā pono i nā pae sodium ma ka lepili, no ka mea, hiki i ka nui o ka paʻakai i kāu ʻai ke hoʻonui i ke koko, wehewehe ʻo Ma. "ʻO ka liʻiliʻi ma mua o 600 milligrams no ka lawelawe ʻana he lula maikaʻi o ka manamana lima."

Hiki i nā eggplants maka ke hoʻolapalapa, hoʻomoʻa, mahu, hoʻomoʻa, hoʻomoʻa ʻia, a hoʻomoʻa ʻia, wahi a Mathis. No ka hoʻomākaukau ʻana i ka eggplant ma ka home, holoi ma lalo o ka wai kahe a laila "ʻoki i nā wēlau, [akā] e mālama pono i ka ʻili no ka mea aia ka nui o nā meaʻai," wehewehe ʻo ia. Mai laila mai, hiki iā ʻoe keʻokiʻoki i ka eggplant i nā ʻāpana, nā ʻāpana, a i ʻole nā ​​cubes, ke kaukaʻi ʻia i kāu papa ʻaina.

Akā, hiki iā ʻoe ke ʻai maka eggplant? "ʻIno ʻawaʻawa ka eggplant maka me kahi ʻano spongy," no laila, ʻaʻole ʻoe makemake e ʻai maka inā ʻoi aku ka palekana o ka hana ʻana, wahi a Ma. ʻO ka hoʻomoʻa ʻana i ka eggplant e hōʻemi i kēia ʻono ʻawaʻawa, akā hiki nō hoʻi iā ʻoe ke paʻakai māmā i ka eggplant ma hope o ka kuke ʻana i mea e hōʻemi ai i ka ʻawaʻawa. E noho wale ia no 5 mau minuke, a laila hoʻohui i kāu meaʻai ma ke ʻano maʻamau.

Nā Manaʻo moʻo hua moa

Ke pau ʻoe me ke kūʻai aku a me ka hoʻomākaukau, ʻo ka manawa kēia no ka ʻāpana ʻoi loa - ʻai ʻana i ka eggplant. Eia kekahi mau manaʻo meaʻai eggplant maikaʻi e hoʻomaka ai ʻoe:

I nā sanwika. ʻO nā ʻāpana eggplant ka nui a me ke ʻano kūpono no nā burgers. Eia hou, he ʻiʻo ka ʻiʻo o ka eggplant moʻa, e lilo ia i mea koho maikaʻi loa no nā ʻiʻo ʻiʻo kuʻuna, wahi a Ma. A i ʻole, e hoʻāʻo i ka eggplant sloppy joes no kahi meaʻai vegan hōʻoluʻolu.

Me he meaʻai i kālua ʻia. No ka nahu puhi ʻono, e hoʻolei i ka eggplant ma luna o ka pahu. E lawe i ka ʻōlelo aʻoaʻo mai Greeley a kāhili i ka eggplant puni me kāu pesto punahele a i ʻole ka hui ʻana o ka ʻaila ʻoliva, balsamic vinegar, a me nā mea kanu. "E hoʻonoho i ka eggplant ma luna o kahi grill wela ma luna o kahi ahi haʻahaʻa a puhi i kēlā me kēia ʻaoʻao a hiki i ka palupalu." (E hana i kahi pāʻina, hui pū i ka eggplant palaʻai me ka pasta a i ʻole farro.)

E like me kahi ʻoa i hoʻomoʻa ʻia. ʻAʻohe grill? Aʻole pilikia. Pākuʻi i nā ʻāpana eggplant i loko o ka aila a me nā mea ʻala, a laila hoʻomoʻa iā lākou ma 400 ° F no 20 mau minuke, paipai iā ʻIvana. "Ke mākaukau, [kāhiko] me ka tahini hou, ka lemon, a me ka paʻakai kai flaky no kahi ipu ʻoluʻolu," i ʻōlelo ʻo ia.

E like me eggplant Parmesan. ʻAʻole hiki iā ʻoe ke hele hewa me ka combo maʻamau o ka eggplant, ka wai tomato, a me nā mea kanu. E hoʻāʻo iā ia i loko o ka homemade eggplant Parmesan, kahi e hiki ai iā ʻoe ke leʻaleʻa ma ke ʻano he sandwich a i ʻole me ka pasta. ʻO nā koho ʻono ʻē aʻe e pili ana i ka eggplant Caprese,

I nā brownies. ʻAe, heluhelu pololei ʻoe. Ke hoʻohana ʻia ma kahi o ka aila a me ka bata, hāʻawi ka makū o ka eggplant i nā brownies i kahi ʻano silky. E hoʻāʻo i kēia mau brownies eggplant a ʻike iā ʻoe iho.

Nānā no