Ama-eggplants, awaziwa ngokuthi ama-aubergines, iyisithako esithandwa kakhulu futhi esinezinhlobonhlobo ezihlukahlukene emakhasini. Kunezinhlobo ezimbili zama-eggplants ezivame ukutholakala: Ama-eggplants ase-Asia, ajikelezayo noma ajwayelekile futhi aphansi, afaka umbala ovela emhlophe ophuziwe omsindo obomvu, nama-eggplants aseNtshonalanga, avame ukubonakala egcwele njengesikhwama esinesikhumba esikhanyayo se-shiny purplish .
Zitholakale unyaka wonke ngenkathi yazo enkulu ngesikhathi sehlobo sehlobo.
| Ama-eggplant Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 indebe eluhlaza, ama-cubes (82 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 21 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 2mg | 0% |
| I-Potassium 187.78mg | 5% |
| Ama-carbohydrate 4.8g | 2% |
| I-Fiber Diet 2.9g | 12% |
| Ama-Sugars 2.5g | |
| Amaprotheni 0.8g | |
| I-Vitamin A 0% · I-Vitamin C 3% | |
| I-calcium 1% · I-Iron 1% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Enye indebe ye-isitshalo seqanda esiluhlaza iqukethe ama-calories angu-21 kanye no-4.8 amagremu we-carbohydrate, engaphezu kwesigamu esisuka ku-fiber (2.9 amagremu).
Izinzuzo zezempilo zesitshalo seqanda
Isitshalo seqanda sithatha ukudla okunomsoco omkhulu okuqukethe ama-fibre, amavithamini, amaminerali, ama- phytonutrients , nama-anthocyanins.
Abantu abaningi kufanele badle cishe ama-25-38 g we-fibre nsuku zonke. Enye indebe ye-eggplants eluhlaza inikeza cishe amaphesenti angu-12 ezidingo zakho zansuku zonke fiber. I-fibre, ingxenye engapheliyo ye-carbohydrate, idlala indima ebalulekile empilweni yehliziyo.
Ucwaningo luye lwabonisa ukuthi labo bantu abadla izidlo ezicebile-fiber banesilinganiso esinciphile sesifo senhliziyo nesifo sikashukela. Abantu abadla izidlo ezicebile nge-fiber nabo banesisindo esinempilo futhi banomngcipheko wezincishwane ezithile.
Ama-eggplants nawo angumthombo omuhle wamavithamini K-vitamin K. Ama-vitamin K abalulekile ekuqotheni igazi.
Labo bantu abathatha u-Coumadin kumele badle isilinganiso esingajwayelekile samavithamini K. Uma ungazi ukuthi kusho ukuthini lokhu, xoxisana nomhlinzeki wakho wezempilo.
Ama-eggplant aqukethe ama-manganese, okuyingxenye ye-enzyme e-antioxidant futhi idlala indima ekwehleni i-glucose namaprotheni.
Ngaphezu kwalokho, ama-eggplants aqukethe inani eliphakeme lezinhlobo ezihlukahlukene ze-phytonutrients, ikakhulukazi i-nasunin ne-chlorogenic acid, engasiza ukuvikela amangqamuzana ethu ekulimaleni nokunciphisa ingozi yesifo senhliziyo.
Okokugcina, isikhumba sama-eggplants sine-anthocyanins, esinikeza i-purple hue. Ama-Anthocyanins aboniswe ukuthi anamandla okulwa ne-antioxidant ngokulwa nokucindezeleka okwenziwe nge-oxyidative. Ucwaningo lubonisa ukuthi ukudla ukudla nge-anthocyanins kungasiza futhi ukuvikela izifo, ezifana nesifo senhliziyo nesifo somdlavuza kanye nokusiza ekunakekelweni kwezempilo.
Kungani Isitshalo Seqanda Sihlale Sibheka Ukuzizwa?
Ama-eggplants angaba yinkinga uma enganakwa usawoti ngaphambi kokupheka. Lokhu kungenxa yokuthi zigcwele amangqamuzana aqukethe amanzi. Ukushisa kudonsa umoya ngaphandle kwamapokhethi futhi uma isitshalo seqanda singasetshenzisiwe usawoti, amafutha angangena emaphaketheni, okwenza kube lula. Inani elincane likasawoti lingakhipha amanzi ngaphandle kwamaseli, okubangela ukuthi amapokhethi emoyeni awele.
Ukuthatha nokugcina isitshalo seqanda
Khetha isitshalo seqanda esindayo ngobukhulu bayo. Isitshalo seqanda kufanele sibonakale sihlwitha, sinesikhumba esibushelelezi, esikhanyayo.
Gcina isitshalo seqanda siphelele esiqandisini ngoba uma sesiqalile, siqala ukuwohloka ngokushesha.
Izindlela Ezempilo Zokulungisa Isitshalo Seqanda
Ama-eggplants ane ukunambitheka kunalokho okukhipha ama-flavour lapho epheka. Lapho bepheka, benza njengesiponji futhi banamandla okubamba amafutha amaningi, mhlawumbe ukuthi kungani abathandana kahle okuthosiwe. Kodwa, isitshalo seqanda esiqandisiwe ne-isitshalo seqanda esikhonywe ngama-cheeses nenyama akuyona yokukhetha okuhle kunazo zonke njengoba lokhu kudla kucebile ngekhalori namafutha.
Ukuze uthole zonke izinzuzo zokudla okunomsoco we-isitshalo seqanda ngaphandle kwamafutha nama-kilojoule, i-grill, ibhake, i-steam noma isitshalo seqanda. Dlala nxazonke nge-flavour ehlukene, njenge-basil ne-oregano ye-flavour yaseMedithera noma i-cumin ne-coriander yokuvuleka kweMpumalanga Ephakathi, noma i-chile ne-garlic ye-Thai side side ephefumulelwe. Isitshalo seqanda singabuye sigqoke ngemifino kanye nohlamvu olugcwele noma esetshenziselwa ukwenza iziqu. Noma mane nje ufaka usawoti omncane, pepper, namafutha omnqumo bese ugcoba isitshalo seqanda sakho ekupheleleni. Zama lokhu iresiphi ye- isitshalo seqanda esibiwe nge-flavour ephakathi kwaseMpumalanga noma engeza ama-veggies amaningi emifino yaseMedithera ehlobo .
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 620.
> Retelny, uVictoria. Iqiniso elimibalabala mayelana ne-anthocyanins complex lihlanganiswa neminingi eminingi engaba yinkimbinkimbi. Ukudla nokudla. 2016; 16-17 .