Eggplants, inozivikanwa seAubergines, inoshandiswa zvikuru uye inogadziriswa yezvinhu zvakasiyana siyana mune zvekudya. Kune marudzi maviri emaspiramu ayo anowanzowanika: Asia eggplants, iyo yakazara kana yakareba uye yakaonda, yakasiyana nemuvara kubva kune chena yakacheneswa kusvika kuhuputi hwepakati, uye maAples eggplants, ayo anowanzoonekwa sepump sezvakaita pear rine shiny purplish-ganda .
Zvinowanikwa gore rose nepamusoro pegore razvo munguva yekupedzisira kwezhizha.
| Eggplant Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup mukombe, cubes (82 g) | |
| Per Serving | % Daily Value * |
| Calories 21 | |
| Maoriro kubva kuFat 1 | |
| Total Fat 0.1g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 187.78mg | 5% |
| Carbohydrates 4.8g | 2% |
| Dhiyabhorosi Fiber 2.9g | 12% |
| Sugars 2.5g | |
| Proteine 0.8g | |
| Vitamini A 0% · Vitamin C 3% | |
| Calcium 1% · Iron 1% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe kapu yepuroputa yakasvibiswa inosanganisa 21 makoriri uye 4.8 gramu yemakrohydrate, inopfuura hafu yeyo inobva fiber (2.9 gm).
Utano Hutsva yeEggplant
Shiraplant inotakura zvokudya zvakakura zvinokonzera nguva yakawanda ye fiber, vitamini, mineral, phytonutrients , uye anthocyanins.
Vanhu vazhinji vanofanira kudya anenge 25-38 g we fiber zuva nezuva. Imwe kapu yemaspirpu anotapira anopa anenge 12 muzana yezuva nezuva fiber yako inoda. Fiber, iyo indigestible iyo chikamu chemakinhydrate, ine basa rinokosha mumutano wemwoyo.
Zvidzidzo zvakaratidza kuti vanhu avo vanodya kudya kwakagadzikana kwepfibisi zvakaderedzwa nehuwandu hwehutano hwehutachiona uye chirwere cheshuga. Vanhu vanodya zvipfeko zvakakosha-pfuma vanewo zviremba zvine utano uye vane ngozi shoma yevamwe kanzira.
Eggplants inowo wakanaka mavhithamini K-yakasanganiswa nemafuta. Vitamin K inokosha mukuvhara ropa.
Vanhu avo vanotora Coumadin vanofanira kudya zvakakwana mavitamini K. Kana iwe usingazivi kuti izvi zvinorevei, kurukura nemutengi wehutano wehutano.
Eggplants dzine manganese, iyo inhengo ye antioxidant enzymes uye inoita basa mukuputsa glucose uye mapuroteni.
Pamusoro pezvo, mazamu ane zvakakosha zvakasiyana-siyana zvemarudzi akasiyana-siyana emapirtonutrients, kunyanya nasunin uye chlorogenic acid, iyo inogona kubatsira kudzivirira masero edu kubva pakukuvadza uye kuderedzera ngozi yechirwere chemoyo.
Pakupedzisira, ganda reiippants rine anthocyanins, rinovapa ruvara rwepepuru. Anthocyanins ave akaratidzwa ane simba re-antioxidant kuburikidza nekurwisa hutano hwekushushikana. Kutsvakurudza kunoratidza kuti kudya zvokudya ne anthocyanins kunogonawo kubatsira kudzivirira zvirwere, zvakadai sepfungwa yepfungwa uye kenza uye rubatsiro muhutano hwehutano.
Nei Makiti Mazambiringa Anoramba Achiona Soggy?
Mazai anokwanisa kusviba kana vasina kudirwa musati vaswa kubika. Ichi ndechokuti vakazadzwa nemasero ane mvura. Utsi hunodzinga mweya kunze kwehomwe uye kana sarplant isati yamboiswa munyu, mafuta anogona kupinda mumapato, zvichiita kuti zvive nyore. Nhamba shoma yemunyu inogona kukwevera mvura kunze kwemasero, izvo zvinokonzera kuti mapokisi emhepo aparare.
Kusarudza nekuchengetedza Eggplant
Sarudza eggplant inorema nokuda kwehukuru hwayo. Iroplant inofanira kuonekwa yakareba, ine bhenekete, inopenya ganda.
Chengetai eggplant yose mufiriji nokuti kana yave yakachekwa, inotanga kuipa nokukurumidza.
Nzira Dzakanaka Dzakagadzirira Eggplant
Eggplants ane chinzvimbo chakanaka chinoputika chinotora zvimwe zvinonaka apo uchibika. Kana vachibika, vanoita sechiponji uye vanogona kukwanisa kudya mafuta akawanda, zvichida nei vachidya zvakanakisa zvakabikwa. Asi, fried eggplant uye eggplant yakafukidzwa necheeses uye nyama haisi yekudya kwakanakisisa kusarudzwa sezvo izvi zvikafu zvinowedzera mumakori uye mafuta.
Kuti uwane zvose zvinovaka muviri zvekukohwa pasina mafuta ose uye makorikori, grill, kubika, steam, kana kudira eggplant. Tamba uchitarisana nemafanisi akasiyana-siyana, akadai sebasil uye oregano kune unyanzvi hweMediterranean kana kumini uye coriander zveMiddle Eastern, kana chile uye garlic yeThai yakafuridzirwa kurutivi rwekudya. Shiripiti inogonawo kuputirwa nemiriwo uye zviyo zvose kana kushandiswa kugadzirisa. Kana kuti kungowedzera munyu muto, pepper, uye maorivhi uye girai mbeu yako kusvika pakukwana. Edzai kamukira iyi yepuroputa yakakangwa neMiddle East flavors kana kuwedzera mamwe magogo kuitira Mhariri yeusimu miriwo .
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 620.
> Retelny, Victoria. Chokwadi chinyararire pamusoro peanthocyanins chinokonzerwa nemhando dzakawanda dzinogona kunge dzakaoma. Zvokudya uye Chikafu. 2016; 16-17 .