ʻO nā lauʻano,ʻo ia hoʻi nā aubergine, he meaʻono a kaulana loa i loko o nāʻano meaʻai he nui. ʻEluaʻanoʻo eggplants e loaʻa mauʻia:ʻO nā eggplants Ahia, he poepoe a he lōʻihi a me ka lahilahi, e kū ana i ke keʻokeʻo mai kaʻili keʻokeʻo i kaʻulaʻula nui, a me nā eggplants o ka Western, e ulu mai i ka'ōlulu e like me ka pua me kaʻiliʻeleʻeleʻulaʻula .
Loaʻa lākou i ka makahiki āpau me ko lākou wā kiʻekiʻe i ka hopena o ke kauwela.
| Nā Mea MeaʻAiʻAiʻAiʻAi | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 kapu kī, nā kupa (82 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Kaloka 21 | |
| Nā Kalo mai ka momona 1 | |
| Ka Honuaʻohana 0.1g | 0% |
| 'Aluʻu Wai 0g | 0% |
| ʻO ka momona momona 0.1g | |
| 'Aeʻe Monounsaturated 0g | |
| ʻO Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Pōpila 187.78mg | 5% |
| ʻO Carbohydrates 4.8g | 2% |
| Dietary Fiber 2.9g | 12% |
| Nalu 2.5g | |
| Keina 0.8g | |
| ʻO ka Vitamin A 0% · Vitamin C 3% | |
| Paleka 1% · Kaha 1% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o ka eggplant'ōpū he 21 calories a me ka 4.8 grams o ka'ōhuʻeluʻu,ʻoi aku ka hapalua o ka mea mai ke fiber (2.9 grams).
Nā Huakaʻi Ola o kaʻEla
Hoʻopiliʻia nā'ōpiopio i kahi nui o nā fiber, huamela, nā mineral, nā phytonutrients , a me nā anthocyanins.
ʻO ka hapa nui o nā kānaka eʻai i ka 25-38 g fiber i kēlā lā i kēia lā. Hoʻokahi kīʻaha o eggplants ulu e hāʻawi i kahi o 12 pakeneka o kāu pilikia i kēlā me kēia lā. ʻO ka fiber, ka hapa keu o ka'ōhūpelu, ka mea nui i ka puʻuwai ola.
Ua hōʻikeʻia e nā haʻawinaʻo ka poʻe eʻai ana i nā meaʻai momona i ka loaʻaʻana o ke kīpili i ka liʻiliʻi o ka maʻi maʻi a me ka maʻi diabetes. ʻO nā kānaka eʻai ana i nā meaʻai momona o ka momona kaʻoi aku o nā meaʻoi aku ka maikaʻi a me ka loaʻaʻana o nā maʻi lapaʻau i mea emiʻole.
He mea maikaʻiʻo ka uluʻana i ka lāʻau vitamina momona. He mea nui ka uluʻana o ka ulu.
Pono nā kānaka e lawe iā Wikmadin eʻai i nāʻano huaʻaina K. ināʻaʻoleʻoe iʻike i keʻano o ia mea, e kūkā kamaʻilio me kāu mea mālama ola.
Aia nāʻaila i loko o ka manganese, he māhele o nā enzymes antioxidant a he hana i ka wāwahiʻana i ka glucose a me ka protein.
Eia kekahi,ʻo nā eggplants i loko o nāʻanoʻano kiʻekiʻe loa o nāʻanoʻano o nā mea pono'ī,ʻo ka mea nui a me ka chlorogenic acid, ka mea e kōkua i ka paleʻana i ko mākou mau pūnaewele mai kaʻino a me ka hoʻohaʻahaʻa i ka pilikia o ka maʻi maʻi.
ʻO ka mea hope loa, he mau anthocyanins kaʻili o eggplants, a hāʻawi iā lākou i ka hueʻula. Ua hōʻikeʻia nā mana Antiocyanins i ka mana antioxidant ma ka paioʻana i ka pilikia kaulike. Hōʻike kaʻimi i kaʻaiʻana i nā meaʻai me nā anthocyanins e hiki nō hoʻi ke kōkua i ka paleʻana i nā maʻi, e like me ke maʻi maʻi maʻi maʻi a me ke kanesa a me ke kōkua i ka mālama ola.
No ke aha e hoʻohui mau ai i ka'ōpuʻu?
Hiki ke lilo i nā mea kanu i ka maikaʻi ināʻaʻole lākou e paʻakai ma mua o ka kukeʻana. ʻO kēia no ka mea ua piha lākou i nā pūnaewele i piha i ka wai. Hoʻopukaʻo Heat i waho mai nāʻeke a ināʻaʻole i liʻiʻia ka eggplant, hiki keʻaila i loko o nāʻeke, e hana ia me kaʻoluʻolu. Hiki liʻiliʻi ka paʻakai i ka wai mai loko o nā pūnaewele, kahi e hāʻule ai nāʻeke ea.
Ke kiʻi a me ka mālamaʻana i ka uluʻana
E koho i ka eggplant i kaumaha no kona nui. Pono i ka hua eggplant e hele mai i kahi'ōpiopio, me ka'iliʻolu keʻokeʻo.
E kūʻai i ka eggplant holoʻokoʻa i loko o ka friji no ka mea uaʻokiʻokiʻia, hoʻomaka ia e piʻi koke.
Nā Huakaʻi Ola e hoʻomākaukau ai i ka'ola
Hiki i nā'ōpiopio keʻono i nā meaʻono'ē aʻe i nā mea'ē aʻe i ka wā eʻoki ai. I ka wā e kuke ai, hana lākou e like me ka hua'ōpuni a loaʻa iā lākou ka mana e hoʻonui i ka momona,ʻo ia paha ke kumu eʻono ai i ka momona. Akā,ʻo ka eggplant a me ka eggplant i hoʻopauʻia me ka puaʻa a me kaʻiʻo,ʻaʻole ia ka meaʻai maikaʻi loa e like me kēia mau meaʻai i nā calorie a me ka momona.
No ka loaʻaʻana o nā pono āpau o ka eggplant me nā mea momona a me nā calorie, ka'ati, ka baʻa, ka mahu, a me ka eggplant ulu. E pāʻani a puni i nāʻano likeʻole, e like me ke basil a me ka oregano no ka'alaina Mediterranean a iʻole cumin a me coriander no ka wela o ke Komohana, a iʻole chile a me ke kāleka no kahi mea hoʻonani Thai. Hiki nō hoʻi ke hoʻouluʻia nāʻaila me nā huaʻai a me nā kīʻaha piha a hoʻohanaʻia paha e hana. A iʻole, e hoʻomoʻi i kahi paʻakai liʻiliʻi, pepa, a me kaʻailaʻaila a me ka palaoa i kāu eggplant i ka maikaʻi loa. E ho'āʻo i kēia meaʻai no ka eggplant grilled me nā mea'Āina o ka Honua a iʻole e hoʻohui i nā mea hou no ka Masalani kauʻai .
> Kālā:
> Labensky, SR, Hause, AM. Nānā:ʻO kahi puke o nā mea kanu. 3rd ed. Ka muliwaiʻo Sadle, NJ: Prentice Hall, 2003: 620.
> Retelny, Victoria. ʻO kaʻoiaʻiʻo o kaʻoiaʻiʻo e pili ana i nā pūnaewele complexes anthocyanins me nā mana koʻikoʻi. Nā Meaʻai a me nā Meaʻai. 2016; 16-17 .