Maubwino A Zaumoyo Wa Biringanya Amatsimikizira Kuti Zogulitsazi Ndizo Zoposa Emoji Yosangalatsa

Zamkati

• Kodi Biringanya Ndi Chiyani?
• Biringanya Chakudya
• Ubwino wa Eggplant Health
• Amalimbana ndi Kupanikizika Kwambiri
• Imathandizira Umoyo Waubongo
• Amalimbikitsa Kukula Kwathanzi
• Amateteza Moyo Wamoyo
• Amayang'anira Blood Sugar
• Amachulukitsa Kukhuta
• Zowopsa za Biringanya
• Momwe Mungakonzekerere ndi Kudya Biringanya
• Malingaliro a Chinsinsi cha Biringanya
• Onaninso za

Pankhani ya zokolola zachilimwe, simungapite molakwika ndi biringanya. Imadziwika ndi utoto wake wofiirira komanso mawu ake omveka kudzera pa emoji, veggie ndi yosinthika modabwitsa. Chitumikireni pamasangweji, muponyeni mu saladi, kapena onjezerani ku brownies. Nyengo yotentha ya veggie imadzaza ndi ma antioxidants ndi ma fiber, omwe amapereka ma stellar pamtima panu, m'matumbo, ndi zina zambiri. Simukudziwa ngati biringanya zikuyenera malo pa mbale yanu? Pemphani kuti mupindule ndi biringanya, komanso njira zowonjezera ma biringanya mumenyu yanu yachilimwe.

Kodi Biringanya Ndi Chiyani?

Monga gawo la banja la nightshade, biringanya (aka aubergine) chimafanana ndi tsabola, mbatata, ndi tomato. Amachokera ku South Asia ndipo amakula mosiyanasiyana, makulidwe, ndi mitundu. Mitundu yofala kwambiri ku U.S. Ndipo ngakhale biringanya zimakonzedwa monga momwe mungapangire masamba ena (ganizirani: zowotcha, zokazinga, zokazinga), zimagawidwa kukhala zipatso - zipatso, makamaka - malinga ndi University of Florida. (Ndani ankadziwa?)

Biringanya Chakudya

Kukhala ndi michere yambiri - kuphatikizapo fiber, potaziyamu, magnesium, chitsulo, vitamini C, ndi vitamini B12 - biringanya ndizopanga zokolola zambiri. Peel yake imakhala ndi ma anthocyanins, omwe ndi ma antioxidants ndi mitundu yazomera zachilengedwe zomwe zimapatsa khungu la chipatso chofiirira, malinga ndi kafukufuku wa 2021. (BTW, anthocyanins amathandizanso pakhungu lofiyira komanso labuluu, monga mabulosi abulu, kabichi wofiira, ndi ma currants, komanso tiyi wa nandolo.)

Nayi mbiri yazakudya za kapu imodzi ya biringanya yophika (~ 99 magalamu), malinga ndi dipatimenti ya zaulimi ku United States:

• 35 kcal
• 1 gramu mapuloteni
• 2 magalamu mafuta
• 9 magalamu zimam'patsa mphamvu
• 2 magalamu a fiber
• 3 magalamu shuga

Ubwino wa Eggplant Health

Chabwino, ndiye kuti zipatso zofiirira zimadzaza ndi michere - koma kodi izi zimamasulira bwanji thanzi lanu? Pambuyo pake, kuchepa kwa thanzi la biringanya, malinga ndi akatswiri azakudya ndi kafukufuku.

Amalimbana ndi Kupanikizika Kwambiri

Masamba a biringanya amadzaza ndi ma anthocyanins, omwe, ICYDK, amateteza thupi ku kupsinjika kwa oxidative pochepetsa ma radicals aulere (omwe atha kukhala ma molekyulu ovulaza), atero a Andrea Mathis, MA, RD.N., LD, wolemba zakudya komanso woyambitsa Zakudya Zabwino & Zinthu. Izi ndizofunikira chifukwa kuchuluka kwa kupsinjika kwa oxidative kumatha kuwononga maselo ndi DNA, zomwe zimapangitsa kukulitsa zinthu monga khansa, matenda ashuga, kapena matenda amtima. Anthocyanin yayikulu mu peyala ya biringanya ndi nasunin, ndipo ngakhale kuti palibe kafukufuku wambiri, maphunziro awiri a labu adapeza kuti nasunin ili ndi ma antioxidant omwe angathandize kuthana ndi kutupa.

Pakadali pano, mnofu wa biringanya uli ndi ma antioxidants omwe amadziwika kuti phenolic acid, malinga ndi nkhani yomwe ili mu South African Journal of Botany. Sikuti phenolic acid amangopeza komanso amachepetsa ma radicals aulere, komanso amalimbikitsanso michere yoteteza ma antioxidant mthupi, ndikupangitsa biringanya kukhala chakudya chabwino kwambiri cha antioxidant, malinga ndi kafukufuku wofalitsidwa mu Malipoti a Biotechnology. (Chinthu china cholemera kwambiri cha antioxidant? Spirulina.)

Imathandizira Umoyo Waubongo

Monga ma antioxidants omwe ali mu biringanya amalimbana ndi kupsinjika kwa oxidative, amatetezanso ubongo wanu. Kupsinjika kwa oxidative kumatha kuyambitsa matenda opatsirana pogonana monga matenda a Parkinson ndi matenda a Alzheimer's, malinga ndi nkhani ya 2019 m'nyuzipepalayi Mamolekyu. Kuphatikiza apo, "ubongo wamunthu umakhudzidwa makamaka ndi kuwonongeka kwa okosijeni," akufotokoza motero Susan Greeley, M.S., R.D.N., wolembetsa kadyedwe komanso mlangizi wophika pa Institute of Culinary Education. Izi ndichifukwa cha zifukwa zambiri, koma kwenikweni, ubongo umadalira mamolekyu ambiri kuti agwire ntchito. Ngati molekyu ina iwonongeka ndi okosijeni, imatha kusokoneza mamolekyu ena - komanso kuthekera kwawo kuyanjana ndikutumizirana ma sign kwa wina ndi mnzake, malinga ndi nkhani yomwe ili m'magaziniyi. Redox Biology.

Antioxidants, komabe, amatha kuteteza ubongo wanu kuzipsinjo izi. Izi zikuphatikiza ma anthocyanins mu tsamba la biringanya, lomwe "lingathandize kukulitsa chikumbukiro ndikupindulitsanso thanzi lamitsempha [komanso]," akutero a Kylie Ivanir, M.S., R.D., wolemba zakudya komanso woyambitsa wa Nutrition. Nkhani ya 2019 m'magazini Maantibayotiki imagawananso kuti anthocyanins ndi phenolic acid zimapereka mphamvu zoteteza ku matenda.

Amalimbikitsa Kukula Kwathanzi

"Chingwe mu biringanya ndichophatikiza cha zosungunuka zosungunuka ndi zosungunuka," zomwe zimapereka njira yoti chakudya chizikhala chosangalala, akufotokoza katswiri wazakudya Tiffany Ma, R.D.N. Zida zosasungika sizimaphatikizana ndi madzi (ndi zakumwa zina) m'matumbo. Izi zimalimbikitsa kuyenda kwa chakudya kudzera m'matumbo, pamapeto pake kulepheretsa kudzimbidwa, malinga ndi University of California San Francisco. Komano, zotsekemera zosungunuka amachita sungunulani mu H20 m'matumbo, ndikupanga mankhwala owoneka ngati gel, omwe amapanga chopondapo, amathandizira kudzimbidwa (pofewetsa chopukutira chouma) ndi kutsekula m'mimba (pakukhazikitsa chopondapo). Ah, mpumulo wokoma. (FYI - Mukhozanso kudzaza mitundu yonse iwiri ya ulusi podula cantaloupe, zokolola zina zachilimwe.)

Amateteza Moyo Wamoyo

Ma amathanso kubzala biringanya ngati chakudya chopatsa thanzi, chifukwa cha michere yake, yomwe imathandizira kuthandizira kuthamanga kwa magazi komanso kuchuluka kwama cholesterol, akutero. (Kuthamanga kwa magazi ndi mafuta a kolesterolini ndizo zikuluzikulu zomwe zimayambitsa matenda a mtima, malinga ndi bungwe la Centers for Disease Control and Prevention.) Ma antioxidants omwe amapezeka mu biringanya angathandizenso, chifukwa ma free radicals "angakhale nawo pakukula kwa atherosclerosis kapena Kuchulukana kwa plaque m’mitsempha [yomwe] ingayambitse matenda a mtima,” akufotokoza motero Ivanir. Momwe ma antioxidants a chipatso amamenyera mopanda malire, amathanso kuteteza ku atherosclerosis, atero a Greeley. Kuphatikiza apo, mnofu wa biringanya uli ndi chlorogenic acid, antioxidant yomwe ingathandize kutsika kwa cholesterol cha "LDL" (yoyipa), akutero Ivanir. Ikhozanso kuchepetsa kuthamanga kwa magazi powonjezera nitric oxide, molekyulu yomwe imatsitsimutsa mitsempha yanu, malinga ndi kafukufuku wa 2021 wasayansi.

Amayang'anira Blood Sugar

Ulusi wa biringanya ungathenso kukhazikika m'magazi a shuga. "CHIKWANGWANI ndi chopatsa mphamvu chosagaya, zomwe zikutanthauza kuti matupi athu amatenga nthawi kuti azigwiritsa ntchito," akutero Ma. Izi zimachedwetsa chimbudzi ndi kuyamwa kwa chakudya m'thupi, amafotokoza a Mathis, motero kupewa zotumphukira zamagazi, zomwe, zikafikanso, zimawonjezera chiopsezo chanu cha mtundu wachiwiri wa shuga. Ndipo palinso ma flavonoids (mtundu wina wa antioxidant) mu biringanya, omwe amatha kupondereza ntchito ya alpha-amylase, puloteni yomwe imapezeka m'malovu yomwe imayambitsa kuphwanya ma carbs kukhala shuga. Mwa kuletsa ntchito yake, komabe, ma flavonoids amatha kuthandizira kuchepetsa kuyamwa kwa shuga komanso, kukwera kwa shuga m'magazi, malinga ndi ndemanga mu Iranian Journal of Basic Medical Sciences.

Amachulukitsa Kukhuta

Apanso, fiber ndi yomwe imapangitsa biringanya izi kupindula. Fiber imachedwetsa kutulutsa m'mimba, kapena momwe chakudya chimachoka m'mimba mwako mwachangu, ndikuwonjezera kutulutsa kwa mahomoni okhuta ndikusunga njala (ndipo, tiyeni tinene zoona, hanger), malinga ndi nkhani ya 2018. Chifukwa chake, ngati mukuyesera kuchepetsa malo otanganidwa patsiku lotanganidwa kapena kuyesetsa kuti muchepetse kapena kusamalira, zakudya zopatsa mphamvu monga biringanya ndi chisankho chabwino, akutero Ivanir. (Zokhudzana: Ubwino Wa Fiber Awa Umapangitsa Kukhala Chakudya Chofunikira Kwambiri Pazakudya Chanu)

Zowopsa za Biringanya

"Pazonse, biringanya ndi zotetezeka kudya," akutero Mathis - pokhapokha ngati simukukhudzidwa ndi chipatsocho, chomwe ndi chosowa koma chotheka, akutero Greeley. Simunadye biringanya m'mbuyomu ndikukhala ndi mbiri yazakudya kapena kukhudzidwa? Yambani kudya pang'ono, ndipo imani ngati mukukumana ndi vuto lililonse lazakudya monga ming'oma, kukokana m'mimba, kapena kupuma movutikira, akutero.

Mamembala a nightshade fam, kuphatikiza biringanya, ali ndi mankhwala otchedwa solanine. Akuti amayambitsa kutupa kwa anthu ena, kuphatikizapo omwe ali ndi nyamakazi, koma "palibe umboni wotsimikizirika wotsimikizira izi," akutero Mathis. Komabe, ngati muwona zovuta zilizonse (ganizirani: kuchuluka kwa kutupa, kutupa kapena mafupa opweteka, mutadya biringanya, mungafune kuzipewa, akulangiza.

Momwe Mungakonzekerere ndi Kudya Biringanya

M'sitolo, mutha kupeza biringanya chaka chonse m'njira zosiyanasiyana: zosaphika, zowuma, zotsekedwa, ndi zamzitini, monga Trader Joe's Grreek Style Style Biringanya ndi Tomato & Anyezi (Gulani, $ 13 pazitini ziwiri, amazon.com). Mitundu yofala kwambiri, monga tanenera kale, ndi biringanya zakuda zapadziko lapansi, ngakhale mutha kupeza mitundu ina, monga biringanya yoyera kapena yobiriwira. Mitundu yonse ya biringanya imamvekanso chimodzimodzi, kuti itha kugwiritsidwa ntchito mosinthana, malinga ndi University of Florida. Izi zati, mitundu yaying'ono (i.e.biringanya) zimagwira ntchito bwino monga ma appetizers, pomwe mitundu ikuluikulu (mwachitsanzo biringanya yapadziko lonse) imapanga ma burger abwino opangira mbewu.

Mu kanjira kafriji, mutha kupeza biringanya palokha kapena pachakudya, monga biringanya wouma parmesan (Buy It, $ 8, target.com). Mofanana ndi zakudya zonse zomwe zili m'matumba, onetsetsani kuti mwayang'ana mlingo wa sodium pa chizindikirocho, chifukwa mchere wambiri wa zakudya zanu ukhoza kuonjezera kuthamanga kwa magazi, akufotokoza Ma. "Osakwana ma milligrams 600 pa kutumikira [ndi] lamulo labwino kwambiri."

Mabiringanya obiriwira akhoza kuphikidwa, kukazinga, kusungunuka, kusungunuka, kukazinga kwambiri, ndikuwotcha, Mathis akuti. Pofuna kukonza biringanya kunyumba, sambani pansi pamadzi kenako "dulani malekezero, [koma] onetsetsani kuti khungu lanu likhalebe chifukwa lili ndi michere yambiri," akufotokoza. Kuchokera pamenepo, mutha kudula biringanya kukhala magawo, mizere, kapena ma cubes, kutengera maphikidwe anu.

Koma, kodi mungadye biringanya zosaphika? "Biringanya yaiwisi imakhala ndi kukoma kowawa kokhala ndi masiponji," ndiye kuti simungafune kuidya yaiwisi ngakhale kuti ndi yabwino kutero, akutero Ma. Kuphika biringanya kumachepetsa kulawa kowawa, koma muthanso mchere pang'ono biringanya mukaphika kuti muchepetse kuwawa kwambiri. Ingozilolani kuti zizikhala kwa mphindi 5, kenako ndikuwonjezerani ku Chinsinsi chanu mwachizolowezi.

Malingaliro a Chinsinsi cha Biringanya

Mukamaliza kugula ndi kukonzekera, ndi nthawi yabwino kwambiri - kudya biringanya. Nazi malingaliro ochepa okoma a biringanya kuti muyambe:

Mu masangweji. Magawo a biringanya ndi kukula bwino komanso mawonekedwe a ma burgers. Kuphatikiza apo, biringanya chophika chimakhala ndi mnofu, ndikupangitsa kuti ikhale njira yabwino kwambiri kwa ma burger achikhalidwe, akutero Ma. Kapena, yesani biringanya sloppy joes kuti mudye chakudya chotonthoza cha vegan.

Monga mbale yokazinga. Pofuna kuluma mosuta, ponyani biringanya pa grill. Tengani nsonga kuchokera ku Greeley ndikusakaniza biringanya ndi fave pesto yanu kapena mafuta osakaniza, viniga wosasa, ndi zitsamba. "Ikani biringanya pa grill yotentha pamoto wochepa ndikuwotcha mbali iliyonse mpaka yachifundo." (Kuti mupange chakudya, biringanya zokazinga ndi pasitala kapena farro.)

Monga mbali yokazinga. Palibe grill? Palibe vuto. Dulani magawo a biringanya mu mafuta ndi zonunkhira, kenako muphike pa 400 ° F kwa mphindi 20, akuvomereza Ivanir. "Ikakonzeka, [kongoletsani] ndi tahini watsopano, mandimu, ndi mchere wam'nyanja wosalala kuti mukhale chakudya chosangalatsa," akutero.

Monga biringanya Parmesan. Simungathe kusokonekera ndi kaphatikizidwe wakale wa biringanya, phwetekere msuzi, ndi zitsamba. Yesani mu biringanya zopangidwa ndi Parmesan, zomwe mungasangalale nazo ngati sangweji kapena pasitala. Zosankha zina zokoma ndi biringanya Caprese,

Mu brownies. Inde, mwawerenga pomwepo. Mukagwiritsidwa ntchito m'malo mwa mafuta kapena batala, chinyezi cha biringanya chimapatsa brownies mawonekedwe a silky. Yesani ma brownies awa a biringanya ndikudziwonera nokha.

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