Eggplants, lub npe hu ua aubergines, yog ib qho nrov heev thiab ntau yam khoom muaj nyob hauv ntau hom cuisines. Muaj ob hom eggplants uas feem ntau muaj nyob rau hauv: Neeg Esxias eggplants, uas yog ib puag ncig lossis ntev thiab nyias, xws li xim tawv nqaij los ntawm cov tawv nqaij dawb kom tob tob, thiab thaj av qeeg, uas yuav tshwm tuaj zoo li ib lub txiv moj pleev nrog cov tawv dub thiab dub tawv nqaij .
Lawv yuav muaj txhua xyoo nrog lawv cov caij qhib siab thaum lub caij ntuj sov.
| Eggplant khoom noj khoom haus tseeb | |
|---|---|
| Kev Pab Cuam 1 khob khob, nyhav (82 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 21 | |
| Calorie los ntawm roj 1 | |
| Tag Nroj Hlab 0.1g | 0% |
| Saturated rog 0g | 0% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Tshuaj Ntshav 187.78mg | 5% |
| Carbohydrates 4.8g | 2% |
| Kev noj haus fiber ntau 2.9g | 12% |
| Qab qab zib 2.5g | |
| Protein 0.8g | |
| Vitamin A 0% Cov Vitamin C 3% | |
| Calcium 1% · Iron 1% | |
* Raws li 2,000 calorie diet | |
Ib lub khob ntawm lub txaj tuaj yeem muaj 21 calorie ntau ntau thiab 4.8 grams carbohydrate, ntau tshaj ib nrab ntawm cov khoom siv los ntawm fiber ntau (2.9 grams).
Kev Noj Qab Haus Huv Ntawm Eggplant
Eggplant packs ib qho khoom noj khoom haus loj loj punch-muaj txaus cov nqi fiber, vitamins, minerals, phytonutrients , thiab anthocyanins.
Cov neeg feem coob yuav tsum haus li ntawm 25-38 g ntawm fiber ntau txhua hnub. Ib lub khob ntawm cov av qe tuaj yeem muaj li ntawm 12 feem pua ntawm koj cov khoom noj txhua hnub. Fibre, qhov tseem ceeb tshaj plaws ntawm carbohydrate, plays lub luag haujlwm tseem ceeb hauv kev mob plawv.
Cov kev tshawb fawb tau pom tias cov neeg uas haus cov khoom noj uas muaj fiber ntau yog nyob ntawm txo tus kab mob plawv thiab ntshav qab zib. Cov neeg uas noj cov khoom noj uas muaj fiber ntau ntau kuj muaj kev noj qab nyob zoo thiab muaj kev pheej hmoo ntawm qee cov qog nqaij hlav.
Eggplants kuj yog ib qho chaw zoo ntawm cov roj-soluble vitamin K. Vitamin K yog ib qho tseem ceeb hauv cov ntshav khov.
Cov neeg uas siv Coumadin yuav tsum noj cov tshuaj Vitamin K zoo ib yam. Yog tias koj tsis paub tias qhov no txhais li cas, nrog koj tus kws kho mob tham.
Eggplants muaj manganese, uas yog ib qho kev tivthaiv cov antioxidant enzymes thiab plays lub luag haujlwm hauv kev tawg thiab cov protein.
Tsis tas li ntawd, eggplants muaj ntau ntau hom phytonutrients, tshwj xeeb tshaj yog nasunin thiab chlorogenic acid, uas yuav pab tiv thaiv peb cov hlwb ntawm kev puas tsuaj thiab txo txoj kev pheej hmoo ntawm kev mob plawv.
Thaum kawg, daim tawv nqaij ntawm eggplants muaj anthocyanins, uas muab lawv lawv Hawj Hawj. Anthocyanins tau pom tias muaj antioxidant zog los tawm tsam kev nyuab siab oxidative. Kev tshawb nrhiav qhia tias noj zaub mov nrog anthocyanins kuj pab tau kom tsis txhob mob kab mob, xws li kab mob plawv thiab cancer thiab pab kho mob.
Vim Li Cas Eggplant Nco ntsoov Soggy?
Eggplants tuaj yeem ua pa los tau yog tias lawv tsis tau salted ua ntej ua noj. Qhov no yog vim tias lawv muaj cov hlwb uas muaj dej. Thaum tshav kub kub ua kom pa tawm ntawm lub hnab ris thiab yog hais tias lub txiv lws tsis tau poob qab, roj tuaj yeem nkag mus rau hauv lub khoob, ua rau nws mob. Ib qho me me ntawm ntsev tuaj yeem kos dej tawm ntawm lub hlwb, uas ua rau cov cua ntsaws mus ua dej.
Xaiv thiab Txhaj Tshuaj Eggplant
Xaiv lub lauj kaub uas hnyav rau nws loj. Lub eggplant yuav tsum tshwm plump, nrog ib tug smooth, ci daim tawv nqaij.
Khaws lub txauj rau hauv lub tub yees kom txias ib zaug, vim nws tau txiav ib zaug, nws pib mob plab sai sai.
Noj qab haus huv Txoj Kev Npaj Eggplant
Eggplants muaj ib qho bland flavour uas absorbs lwm flavors thaum noj. Thaum ua noj, lawv ua zoo li ib daim txhuam cev thiab muaj peev xwm nqus dej ntau heev, uas yog vim li cas lawv thiaj qab qab zoo heev. Tab sis, kib eggplant thiab eggplant stuffed nrog cheeses thiab nqaij tsis yog qhov zoo tshaj plaws xaiv zaub mov raws li cov khoom noj uas muaj nplua nuj nyob hauv calories thiab rog.
Txhawm rau tau tag nrho cov kev pabcuam ntawm cov zaubmov uas tsis muaj roj thiab roj ntau ntau, grill, ci, ncu, los yog sau qe. Ua si ib ncig ntawm cov khoom sib txawv, xws li basil thiab oregano rau Mediterranean tsw los yog cumin thiab coriander rau lub nruab nrab sab hnub tuaj, los yog chile thiab qej rau ib qho kev tshwm sim hauv Thai. Eggplant tuaj yeem ua si nrog cov zaub thiab cov txiv hmab txiv ntoo los yog siv los ua dips. Los tsuas yog ntxiv me ntsis ntsev, kua txob, thiab roj txiv roj thiab grill koj eggplant mus rau perfection. Sim ua daim ntawv qhia rau grilled eggplant nrog Middle Eastern flavours los yog ntxiv cov veggies rau Mediterranean cov caij ntuj sov zaub .
> Qhov chaw:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 620.
> Retelny, Victoria. Cov yeeb yuj tseeb txog anthocyanins complex sib txuas nrog ntau ntau txoj powers. Zaub Mov thiab Khoom Noj. 2016; 16-17 .