Mazira, omwe amadziwika kuti aubergines, ndiwotchuka kwambiri komanso wodalirika kwambiri m'zinthu zamitundu zosiyanasiyana. Pali mitundu iwiri ya eggplants yomwe imapezeka nthawi zambiri: ma eggplants a Asia, omwe ali ozungulira kapena aatali komanso oonda, osiyana ndi mtundu wofiira, wofiirira, komanso mazira a kumadzulo, omwe amawoneka ngati owoneka ngati peyala wonyezimira .
Zilipo chaka chonse ndi nyengo yawo yachilimwe m'nyengo ya chilimwe.
| Zowona Zakudya Zakudya Zakudya | |
|---|---|
| Kutumikira Kukula 1 chikho chofiira, cubes (82 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 21 | |
| Ma calories ochokera ku Fat 1 | |
| Total Fat 0.1g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potaziyamu 187.78mg | 5% |
| Zakudya 4.8g | 2% |
| Matenda a Zakudya 2.9g | 12% |
| Sugars 2.5g | |
| Mapuloteni 0.8g | |
| Vitamini A 0% · Vitamini C 3% | |
| Calcium 1% · Iron 1% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Chikho chimodzi cha biringanya yaiwisi chili ndi makilogalamu 21 okha ndi magalamu 4.8 a zimagawenga, kuposa theka lazo zimachokera ku fiber (2.9 magalamu).
Ubwino Wathanzi wa Biringanya
Biringanya imanyamula chakudya chokwanira cha nkhwangwa, mavitamini, minerals, phytonutrients , ndi anthocyanins.
Anthu ambiri ayenera kudya pafupifupi 25-38 g wa fiber tsiku lililonse. Chikho chimodzi cha eggplants yaiwisi chimapereka pafupifupi 12 peresenti ya zosowa za tsiku ndi tsiku zofunikira. Fiber, gawo lopanda mafuta m'thupi, limakhala ndi ntchito yofunika kwambiri mu thanzi la mtima.
Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zowonjezereka ndi kuchepa kwa mtima ndi matenda a shuga. Anthu omwe amadya zakudya zamtundu wambiri amakhalanso ndi zolemera kwambiri ndipo amachepetsa matenda enaake a kansa.
Mankhwalawa amathandizanso kuti vitamini K isakhale ndi mafuta ambiri. Vitamini K ndi ofunika kwambiri m'magazi.
Anthu omwe amatenga Coumadin ayenera kudya vitamini K. Ngati simukudziwa chomwe izi zikutanthauza, kambiranani ndi wothandizira zaumoyo wanu.
Mankhwalawa amakhala ndi manganese, omwe ndi mbali ya ma antizyidant enzymes ndipo amachititsa kuti thupi likhale ndi shuga komanso mapuloteni.
Kuphatikiza apo, mazira omwe ali ndi mitundu yosiyanasiyana ya tizilombo toyambitsa matenda, makamaka nasunin ndi chlorogenic acid, zomwe zingateteze maselo athu kuti asawonongeke ndi kuchepetsa chiopsezo cha matenda a mtima.
Potsirizira pake, khungu la eggplants lili ndi anthocyanins, lomwe limapatsa mtundu wawo wofiirira. Anthocyanins awonetsedwa kuti ali ndi mphamvu antioxidant polimbana ndi kupanikizika kwa okosijeni. Kafukufuku akusonyeza kuti kudya zakudya ndi anthocyanins kungathandizenso kuteteza matenda, monga matenda a mtima ndi khansa komanso kuthandizira kuchipatala.
N'chifukwa Chiyani Biringanya Nthaŵi Zonse Zimakhala Zovuta?
Mankhwalawa amatha kukhala osakaniza ngati sali mchere asanaphike. Ichi ndi chifukwa chakuti ali odzaza ndi maselo omwe ali ndi madzi. Kutentha kumatulutsa mpweya kunja kwa matumba ndipo ngati biringanya siinasungidwe mchere, mafuta akhoza kulowa mu matumba, kuti azikhala osasuntha. Mchere wochuluka ukhoza kutulutsa madzi kunja kwa maselo, omwe amachititsa kuti mitsempha ya mlengalenga iwonongeke.
Kusaka ndi Kusunga Biringanya
Sankhani biringanya zomwe ndi zolemetsa kukula kwake. Bzalani iyenera kuoneka yochuluka, ndi yosalala, yonyezimira khungu.
Sungani biringanya lonse mufiriji chifukwa kamodzi kudula, imayamba kuwonongeka mofulumira.
Njira Zabwino Zokonzekera Biringanya
Mankhwalawa amakhala ndi zokoma kwambiri zomwe zimapatsa zokometsera zina pophika. Pamene akuphika, amachita ngati siponji ndipo amatha kutenga mafuta ochulukirapo, omwe ndi chifukwa chake amadya zokometsera bwino. Koma, biringanya yokazinga ndi biringanya zophikidwa ndi tchizi ndi nyama si zabwino zokhazokha chakudya monga zakudya izi zili ndi mafuta ochuluka kwambiri.
Kupeza phindu lonse la biringanya popanda mafuta onse ndi zopatsa mafuta, grill, kuphika, nthunzi, kapena kupatsa. Sewerani kuzungulira ndi zosiyana, monga basil ndi oregano zokoma za Mediterranean kapena chitowe ndi coriander za ku Middle East, kapena chile ndi adyo kwa mbale yakuphatikizidwa ku Thailand. Biringanya imatha kupangidwanso ndi masamba ndi mbewu zonse kapena zimapangidwira. Kapena kungowonjezerani pang'ono mchere, tsabola, ndi maolivi ndikudyetsa biringanya wanu kuti mukhale angwiro. Yesetsani njira iyi yophika udzu wouma ndi a Middle East kapena yonjezerani zowonjezera zamasamba ku Mediterranean chilimwe .
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 620.
> Retelny, Victoria. Zoonadi zokongola za anthocyanins zovuta zimakhala ndi mphamvu zambiri zovuta. Chakudya ndi Zakudya Zabwino. 2016; 16-17 .