Dzidza Nezvakabatsirika zveEggplant
Rudzi rwechipiri chirwere cheshuga chinoda kudya kudya kwakanaka kunowedzera mune zvisiri-starchy mishonga , lean protein, utano hwemafuta uye kuwandisa kwakawanda kwema carbohydrates yakazara fiber. Kazhinji, vanhu vane chirwere cheshuga vane dambudziko rinouya nekusarudzwa kwezvokudya zvine utano zvinosanganisira miriwo. Vanowona kuti miriwo inofadza, isingafadzi kana isingaoneki muchimiro.
Somugumisiro, vanoramba vachida kudya chinhu chakare chekare zuva rimwe nerimwe, izvo zvinogona kutungamirira kuchido chezvimwe zvokudya zvisina kunaka. Kana uchitarisa michero yehuwandu hwehutano hwakanaka pane zvekudya kwako, usakanganwa muroplant. Iko yakadzika-carbohydrate, yakakura-fiber yemiti ine mikana isingagumi yekuwedzera zvakasiyana pane zvekudya zvako. Shiripiti inogona kutora mavara akawanda, zvakare, izvo zvinoita kuti zvive nyore kugadzirira zvakare.
Chii chinonzi Birplant uye Inogona Kubika Sei?
Shiraplant inhengo yemhuri ye nightshades, inosanganisira tomato uye pepper. Izvo zvave zvataurwa kuti mishonga yakawanda inobatsira inobva mumhuri iyi. Vanhu vazhinji vanoziva nezvepuropuru yepepuru yakatsvukuruka, asi eggplants inogonawo kuva yakachena kana mutsara, pear-shaped kana cylindrical shape. Zvinotarisana nehukuru se, uye zvinogona kunge zviduku sebhokisi gorofu kana zvakakura sebhola.
Mamiriro ese munyika yose anoshandisa eggplant mumakamuri avo. Kubva kuItaly chiraplant Parmesan kusvika kuTurkey Baba ganoush kune zvinonhuwira zveJapan kana kuAsia birplant, birplant inonaka, inogutsa uye ine utano yemiriwo.
Nemhaka yekushuva kwayo kwakasimba, zvinomera zvinowanzoshandiswa senyama muzvigadziro zvekudya.
Shirapa iri nyore kugadzirira. Hazvisi zvakaoma kucheka uye kunogona kudonhedzwa kumativi ose, cubes, wedges, mabheji, etc. Inogona kugoverwa, yakabikwa, yakabikwa, yakabikwa, yakabikwa, kana yakabikwa. Shiraplant inobatanidzwawo pamwe chete nemhando dzakasiyana-siyana dzeprotein - chicken, hove, tofu, kutumidza zvishomanana.
Shiraplant is Low in Calories and Carbohydrates and Rich in Nutrients
Shiraplant isiri yemashizha yemiti, iyo yakaderera mu-carbohydrates. Semuenzaniso, inenge 1 pound eggplant ine 88 koriori chete, 0.7 gramu yemafuta uye 21,1 magamu emakrohydrate (pasi pezvimedu zviviri zvechingwa), 12,5 gm fiber, uye 3.7 magamu emapuroteni. Shiraplant ishoko reku cholesterol risina, rinenge risina serodium (7mg mune imwe sendiro yakakwana) uye mazinga ari pasi peglycemic index chart. Zvokudya zvinowedzera pasi glycemic index hazvirevi shuga yeropa nokukurumidza sekumwe kudya kune katehydrate. Iyo fiber count ndiyo inokwana 18.6 gramu kana eggplant isingabvumirwi.
1 mukombe wekubereka mbeu (isina mafuta) ine makori makumi maviri, 0,2 gramu emafuta uye 4,7 gm carbs, uye 2.8 gm fiber.
Uyezve, eggplant yakafuma mune antioxidants iyo inogona kubatsira kuderedza kupisa uye kurwisa zvirwere. Iyo yakanaka pomeassium. Zvidzidzo zvakaratidza kuti kudya kunowanikwa mu potassium, iyo inokosha mineral uye electrolyte, inogona kubatsira kudzivirira kushungurudzwa, kukwira kweropa uye kuwedzera masimbi emaminera emagetsi.
Nzira Yokusarudza Nokuchengetedza Iroplant
Paunenge uchitenga eggplant, chinangwa chekusarudza imwe sarplant iyo isina mahwendefa uye kubhururuka.
Chirairo chako chinofanira kuve chakachena, chinopenya uye chakaremera nokuda kwehukuru hwayo. Chengetedza mbeu yako mufiriji uye uishandise mukati memazuva 5-7 ekutenga.
Nzira Dzakanaka Dzakagadzirira Eggplant.
Shiraplant isiri yemiriwo yakasiyana-siyana inogona kutora pane zvakasiyana-siyana zvakasiyana. Pane zvakawanda zvinokura mbeu kupfuura Parmesan, iyo inogona kuva ine nzara, yakakora-yakakora. Paunenge uchiita eggplant, fungisisa kuti uri kushandisa mafuta akawanda sei. Shiripiti inoshanda seponji uye inokonzera mafuta nokukurumidza zvikuru, naizvozvo kana uri kutarisa kuti uone uremu hwako, ivai nehanya nemafuta. Cheka eggplant refu uye grill it kana kuidya iyo uye kuisanganise nemimwe miriwo yevaravara uye yakasvibiswa.
Iwe unogona kushandisawo eggplant kuita "chips", fiber rich dips, uyewo motokari yekuputika. Izvo zvinogona kusingaperi.
- Eggplant yakarongedzwa neMiddle Eastern Mafuta
- Mediterranean Muchiri Yemimiti Saute
- Low-carb Nachos
Resources
> Zvibereko & Veggies Zvimwe Nyaya. Shiraplant: Nutrition. Kusarudzwa. Kuchengetedza. http://www.fruitsandveggiesmorematters.org/eggplant
> Linus Pauling Institute. Potassium. http://lpi.oregonstate.edu/infocenter/minerals/potassium/