Lezi Zinzuzo Zezempilo Zesitshalo Seqanda Zikhombisa Ukuthi Ukukhiqiza Kuyindlela Edlula I-Emoji Ehlekisayo

-Delile

• Siyini isitshalo seqanda?
• Ukudla okunesitshalo seqanda
• Izinzuzo Zempilo Yesitshalo Seqanda
• Ilwa ne-Oxidative Stress
• Isekela Impilo Yengqondo
• Ikhuthaza ukugaya okunempilo
• Ivikela Impilo Yenhliziyo
• Iphatha ushukela wegazi
• Yandisa Ukusutha
• Izingozi Ezingaba Khona Zesitshalo Seqanda
• Ungasilungisa kanjani futhi usidle isitshalo seqanda
• Imibono Yokupheka Isitshalo Seqanda
• Buyekeza kwe-

Uma kukhulunywa ngomkhiqizo wasehlobo, awukwazi ukungahambi kahle ngesitshalo seqanda. Yaziwa ngombala wayo onsomi ojulile kanye nesichasiso esithile nge-emoji, i-veggie isebenziseka kalula. Yikhonze kumasemishi, uyiphonse kumasaladi, noma uyifake kuma-brownies. Iveggie yesimo sezulu efudumele nayo igcwele ama-antioxidants kanye ne-fiber, enikeza izinzuzo zezinkanyezi zenhliziyo yakho, amathumbu, nokuningi. Awunasiqiniseko sokuthi isitshalo seqanda siyifanele yini indawo epuletini lakho? Funda ngezinzuzo zezempilo zesitshalo seqanda, kanye nezindlela zokwengeza ama-eggplants kwimenyu yakho yasehlobo.

Siyini isitshalo seqanda?

Njengengxenye yomndeni we-nightshade, isitshalo seqanda (aka aubergine) sihlobene ngokofuzo nopelepele, amazambane, notamatisi. Idabuka eNingizimu ye-Asia futhi ikhula ezinhlobonhlobo zomumo, ubukhulu, nemibala. Izinhlobonhlobo ezivame kakhulu e-U.S. Isitshalo seqanda somhlaba, esinombala onsomi omnyama noseqanda, ngokusho kwe-University of Kentucky Center for Crop Diversification. Futhi ngenkathi ama-eggplants ngokuvamile elungiswa njengoba ungenza eminye imifino (cabanga: i-steamed, eyosiwe, ethosiwe), ahlukaniswe ngezitshalo njengezithelo - amajikijolo, empeleni - ngokwe-University of Florida. (Ubani owayazi?)

Ukudla okunesitshalo seqanda

Ukuqhayisa inqwaba yezakhamzimba - kufaka phakathi i-fiber, i-potassium, i-magnesium, i-iron, i-vithamini C, ne-vitamin B 12 - isitshalo seqanda siyisiqeshana sezinkanyezi. Ikhasi laso licebile ngama-anthocyanini, angama-antioxidants nezimbala zezitshalo zemvelo ezinikeza isikhumba sesithelo umbala waso onsomi, ngokusho kocwaningo lwango-2021. (I-BTW, ama-anthocyanini nawo anesibopho sombala obomvu noluhlaza okwesibhakabhaka womkhiqizo, njengama-blueberries, iklabishi elibomvu, nama-currants, kanye netiye le-butterfly pea.)

Nansi iphrofayili yokondleka kwenkomishi eyodwa yesitshalo seqanda esibilisiwe (~99 amagremu), ngokusho koMnyango Wezolimo wase-United States:

• 35 kcal
• 1 gram amaprotheni
• 2 amagremu amafutha
• 9 amagremu carbohydrate
• 2 amagremu fiber
• 3 amagremu ushukela

Izinzuzo Zempilo Yesitshalo Seqanda

Kulungile, ngakho-ke umkhiqizo onsomi ugcwele izakhamzimba - kepha lokho kuhumushela kanjani empilweni yakho? Phambili, ukwehla kwezinzuzo zezempilo zesitshalo seqanda, ngokusho kwezazi zezokudla ezibhalisiwe kanye nocwaningo.

Ilwa ne-Oxidative Stress

Ikhasi lesitshalo seqanda ligcwele ama-anthocyanins, okuthi, i-ICYDK, avikele umzimba ekucindezelekeni kwe-oxidative ngokususa ama-radicals mahhala (ama-molecule angaba yingozi), kusho u-Andrea Mathis, M.A., R.D.N., L.D., isazi sezokudla esibhalisiwe nomsunguli we Izidlo Ezinhle Nezinto. Lokhu kuyisihluthulelo ngoba amazinga aphezulu okucindezeleka okwenziwe nge-oxidative angalimaza amangqamuzana kanye ne-DNA, okunomthelela ekuthuthukiseni izimo ezifana nomdlavuza, isifo sikashukela, noma isifo senhliziyo. I-anthocyanin enkulu ku-peel peel peel yi-nasunin, kanti ngenkathi kungekho ucwaningo oluningi kuyo, izifundo ezimbili zelebhu zithole ukuthi i-nasunin inezakhiwo ze-antioxidant ezingasiza ukuqeda ukuvuvukala.

Phakathi naleso sikhathi, inyama yesitshalo seqanda iqukethe ama-antioxidants aziwa ngokuthi ama-phenolic acid, ngokusho kwesihloko esiku- Ijenali YaseNingizimu Afrika Yezolimo. Akukhona nje ukuthi ama-phenolic acids athola futhi anciphise ama-radicals mahhala, kodwa futhi avuselela ama-enzyme avikelayo e-antioxidant emzimbeni, okwenza isitshalo seqanda sibe ukudla okunamandla okulwa ne-antioxidant, ngokusho kocwaningo olushicilelwe ku. Imibiko ye-Biotechnology. (Esinye isithako esicebile nge-antioxidant? I-Spirulina.)

Isekela Impilo Yengqondo

Njengama-antioxidants asesitsheni sokulwa nengcindezi ye-oxidative, avikela nengqondo yakho. Ingcindezi ye-oxidative ingaba nomthelela ezifweni ze-neurodeergenerative ezifana nesifo sikaParkinson kanye nesifo i-Alzheimer's, ngokusho kwendatshana yango-2019 kujenali. Ama-molecule. Futhi, "ubuchopho bomuntu busengozini enkulu yokulimala okwenziwe nge-oxidative," kuchaza uSusan Greeley, M.S., R.D.N., isazi sezokudla kanye nomqeqeshi wokupheka obhalisiwe e-Institute of Culinary Education. Lokhu kungenxa yezizathu eziningi, kepha ngokuyisisekelo, ubuchopho buncika kuma-molecule amaningi ukuze usebenze. Uma i-molecule ethile ihlangabezana nomonakalo we-oxidative, ingadlelana namanye ama-molecule - kanye nekhono lawo lokusebenzisana nokuthumela amasignali kwelinye, ngokusho kwe-athikili kujenali. I-Redox Biology.

Ama-antioxidants, noma kunjalo, angavikela ubuchopho bakho kulokhu kucindezeleka okwenziwe nge-oxidative. Lokhu kuhlanganisa i-anthocyanins emakhasini esitshalo seqanda, "angasiza ekukhuliseni inkumbulo futhi azuzise impilo yonke yezinzwa [kanye]," kuphawula u-Kylie Ivanir, M.S., R.D., isazi sezokudla esibhalisiwe nomsunguli we-Ngaphakathi Kokudla. Isihloko sango-2019 kujenali Ama-antioxidants futhi yabelana ngokuthi ama-anthocyanins nama-phenolic acid anikeza imiphumela ye-neuroprotective.

Ikhuthaza ukugaya okunempilo

“Ifayibha ekwisitshalo seqanda iyingxube yefayibha engancibilikiyo nencibilikayo,” evula indlela yesimiso sokugaya ukudla esijabulisayo, kuchaza isazi sezokudla esibhalisiwe u-Tiffany Ma, R.D.N. I-fiber engafakwanga ayihlanganisi namanzi (nolunye uketshezi) esiswini. Lokhu kukhuthaza ukuhamba kokudla ngamathumbu, ekugcineni kuvimbele futhi kukhulule ukuqunjelwa, ngokusho kweNyuvesi yaseCalifornia San Francisco. Ngakolunye uhlangothi, i-fiber encibilikayo kwenza ncibilika ku-H20 emathunjini, udale into ebukekayo, efana nejeli eyenza indle, ithuthukise ukuqunjelwa (ngokuthambisa indle eyomile) kanye nesifo sohudo (ngokuqinisa indle exekethile). Ah, ukukhululeka okuhle. (I-FYI - Ungaphinda ugcwalise zombili izinhlobo zefayibha ngokugoqa i-cantaloupe, omunye umkhiqizo wehlobo.)

Ivikela Impilo Yenhliziyo

U-Ma uphinde wafaka isitshalo seqanda njengokudla okunempilo enhliziyweni, ngenxa yengxenye yaso i-fiber, esiza ukuxhasa umfutho wegazi ophakeme namazinga e-cholesterol, usho kanjalo. (Umfutho wegazi ophakeme kanye ne-cholesterol ephezulu yizinto eziyingozi engozini yesifo senhliziyo, ngokusho kweCenters for Disease Control and Prevention.) Ama-antioxidants akwiqanda ayabamba isandla, njengoba ama-radicals amahhala "angabandakanyeka ekuthuthukiseni i-atherosclerosis noma uqweqwe olwakhiwe emithanjeni olungabangela isifo senhliziyo, "kuchaza u-Ivanir. Njengoba ama-antioxidant esithelweni elwa nama-radicals mahhala, angavikela futhi ekwakhiweni kwe-atherosclerosis, kusho uGreeley. Ngaphezu kwalokho, inyama yesitshalo seqanda iqukethe i-chlorogenic acid, i-antioxidant engasiza amazinga aphansi e-cholesterol ye-LDL ("embi"), kusho u-Ivanir. Ingase futhi yehlise umfutho wegazi ophakeme ngokwandisa i-nitric oxide, i-molecule ephumuza imithambo yakho yegazi, ngokusho kwesibuyekezo sesayensi sango-2021.

Iphatha ushukela wegazi

I-fiber ekwisitshalo seqanda nayo ingasimamisa amazinga kashukela egazini. "UFibre yisakhi esingenakugwinywa, okusho ukuthi imizimba yethu ithatha isikhashana ukuyigaya," kusho uMa. Lokhu kubambezela ukugayeka nokumuncwa kwama-carbohydrate emzimbeni, kuchaza uMathis, ngaleyo ndlela kuvimbele ama-spikes kashukela egazini, okuthi, uma kwenzeka njalo, kukhuphule ubungozi bakho besifo sikashukela sohlobo 2. Futhi kukhona nama-flavonoids (olunye uhlobo lwe-antioxidant) esitshalweni seqanda, esingacindezela umsebenzi we-alpha-amylase, i-enzyme etholakala ematheni abhekene nokwephula i-carbs ibe ushukela. Kodwa-ke, ngokuvimbela umsebenzi wayo, ama-flavonoid angasiza ekubambezeleni ukumuncwa kukashukela futhi, ngokulandelayo, ukwanda koshukela wegazi, ngokusho kokubuyekezwa kwe I-Iranian Journal of Basic Medical Sciences.

Yandisa Ukusutha

Nakulokhu, i-fiber iyimbangela yale nzuzo yezempilo yesitshalo seqanda. Ifayibha ibambezela ukuphuma kwesisu, noma ukuthi ukudla kusishiya ngokushesha kangakanani isisu sakho, ekwandiseni ukukhululwa kwamahomoni e-satiety futhi ekugcineni kugcinwe indlala (futhi, masithembeke, i-hanger) kude, ngokusho kwesihloko sango-2018. Ngakho-ke, uma uzama ukunqanda i-hanger ngosuku olumatasa noma ulwela ukunciphisa umzimba noma ukunakekelwa okunempilo, ukudla okunothe nge-fiber okufana nesitshalo seqanda kuyisinqumo esihle kakhulu, kusho u-Ivanir. (Okuhlobene: Lezi Zinzuzo ze-Fibre Zenza Umsoco Obaluleke Kakhulu Ekudleni Kwakho)

Izingozi Ezingaba Khona Zesitshalo Seqanda

"Kukonke, isitshalo seqanda kuphephe kakhulu ukusidla," kusho uMathis - ngaphandle-ke uma ungezwani nesithelo, nokuyinto engajwayelekile kodwa engenzeka, kuphawula uGreeley. Awukaze udle isitshalo seqanda ngaphambili futhi unomlando wokungezwani nokudla noma ukungezwani komzimba? Qala ngokudla inani elincane, bese uyeka uma uhlangabezana nezimpawu zokungezwani komzimba nokudla okufana nezindlwana, ukuqunjelwa yisisu, noma ukuphefumula okuncane, usho kanjalo.

Amalungu omndeni we-nightshade, okuhlanganisa isitshalo seqanda, aqukethe ikhemikhali ebizwa ngokuthi i-solanine. Kuthiwa kubangela ukuvuvukala kwabanye abantu, kuhlanganise nalabo abanesifo samathambo, kodwa “abukho ubufakazi obuqinile obusekela lesi simangalo,” kusho uMathis. Noma kunjalo, uma ubona noma yiziphi izimpawu ezimbi kakhulu (cabanga: ukwanda kokuvuvukala, ukuvuvuka noma amalunga abuhlungu, ngemva kokudla isitshalo seqanda, ungase ufune ukukugwema, uyeluleka.

Ungasilungisa kanjani futhi usidle isitshalo seqanda

Esitolo esikhulu, ungathola isitshalo seqanda unyaka wonke ngezindlela ezahlukahlukene: okuluhlaza, okubandayo, okumbiza, nokheniwe, okufana ne-Trader Joe's Grecian Style Isitshalo seqanda noTamatisi nama-anyanisi (Thenga, $ 13 ngamathini amabili, amazon.com). Izinhlobonhlobo ezivame kakhulu, njengoba kushiwo ngaphambili, isitshalo seqanda esiyimbulunga esimnyama esinsomi, nakuba ungase ukwazi ukuthola ezinye izinhlobo, njengesitshalo seqanda esimhlophe noma esiluhlaza. Zonke izinhlobo zama-eggplants zizwakala ngendlela efanayo, ngakho-ke zingasetshenziswa ngokungafani, ngokusho kwe-University of Florida. Lokho kusho, izinhlobo ezincane (isb.isitshalo seqanda) sisebenza kahle njengama-appetizers, kuyilapho izinhlobo ezinkulu (isb. isitshalo seqanda somhlaba) zenza ama-burger angcono asezitshalweni.

Endleleni efrijini, ungathola isitshalo seqanda sisodwa noma ekudleni, njenge-eggplant eqandisiwe i-parmesan (Thenga, $ 8, target.com). Njengakho konke ukudla okuhlanganisiwe, noma kunjalo, qiniseka ukuthi uhlola amazinga e-sodium kule ilebula, ngoba usawoti omningi ekudleni kwakho ungakhuphula umfutho wegazi, kuchaza uMa. "Ngaphansi kwama-milligrams angu-600 ngokuphakela ngakunye [umthetho] omuhle wesithupha."

Ama-eggplant angaphekwa, ashiswe, ashiswe, ashiswe, athoswe kakhulu, futhi osiwe, kusho uMathis. Ukulungisa isitshalo seqanda ekhaya, sigeze ngaphansi kwamanzi agobhozayo bese "usika iziphetho, [kodwa] qiniseka ukugcina isikhumba sivuliwe ngoba siqukethe inqwaba yezakhamzimba," kuchaza yena. Ukusuka lapho, ungasika isitshalo seqanda sibe izingcezu, imichilo, noma ama-cubes, kuya ngeresiphi yakho.

Kepha, ungadla isitshalo seqanda siluhlaza? "Isitshalo seqanda eluhlaza sinokunambitheka okumunyu nokuthungwa kwesiponji," ngakho-ke, ungahle ungafuni ukusidla singaphekiwe yize kuphephe ngokuphelele ukwenza njalo, kusho uMa. Ukupheka isitshalo seqanda kunciphisa lokhu kunambitheka okubabayo, kodwa ungakwazi futhi usawoti kancane isitshalo seqanda ngemva kokusipheka ukuze unciphise ukufutheka nakakhulu. Mane ihlale imizuzu emihlanu, bese uyifaka kuresiphi yakho njengokujwayelekile.

Imibono Yokupheka Isitshalo Seqanda

Uma usuqedile ukuthenga nokulungiselela, sekuyisikhathi sengxenye enhle kakhulu - ukudla isitshalo seqanda. Nayi imibono embalwa yeresiphi yesitshalo seqanda esiphundu ukuze uqalise:

Kumasemishi. Izingcezu zesitshalo seqanda zilingana nosayizi nokuma okuhle kwama-burgers. Futhi, isitshalo seqanda esiphekiwe sinokuthungwa okunenyama, okwenza kube yindlela enhle kakhulu yama-burger wenyama yendabuko, kusho uMa. Noma, zama ama-eggplant sloppy Joes ukuze uthole ukudla okududuzayo kwe-vegan.

Njengesitsha esosiwe. Ukuze uthole ukuluma okumnandi, phonsa isitshalo seqanda ku-grill. Thatha ithiphu ku-Greeley bese uxubha imijikelezo yesitshalo seqanda nge-fave pesto yakho noma ingxube yamafutha omnqumo, uviniga webhalsamu, namakhambi. "Beka isitshalo seqanda kufuthini eshisayo phezu kwelangabi elincane bese ugcoba uhlangothi ngalunye kuze kube yithenda." (Ukuze ukwenze ukudla, bhangqa isitshalo seqanda esosiwe ne-pasta noma i-farro.)

Njengecala elosiwe. Ayikho i-grill? Ayikho inkinga. Izingcezu zesitshalo seqanda sejazi emafutheni nakwezinongo, bese ubhake ku-400 ° F imizuzu engama-20, kuncoma u-Ivanir. “Uma selilungile, [hlobisa] nge-tahini entsha, ulamula, nosawoti wasolwandle ogqagqene ukuze uthole isidlo esimnandi,” usho kanje.

Njengesitshalo seqanda iParmesan. Awukwazi ukungahambi kahle ngenhlanganisela yakudala yesitshalo seqanda, usoso katamatisi, namakhambi. Izame ngesitshalo seqanda esenziwe ekhaya iParmesan, ongasithokozela njengesamishi noma nge-pasta. Ezinye izinketho ezihlwabusayo zifaka isitshalo seqanda iCaprese,

Ngama-brownies. Yebo, ufunda lokho kahle. Uma usetshenziswa esikhundleni samafutha noma ibhotela, umswakama wesitshalo seqanda unikeza ama-brownies ukuthungwa okusilika. Zama lezi brownies zesitshalo seqanda uzibonele.

Buyekeza kwe-