Baklažanai: 10 nuostabių privalumų sveikatai, mitybos faktai ir šalutinis poveikis

Baklažanai ( Solanum melongena ) dar vadinami brinjal arba baklažanais. Jis kilęs iš nakvišų augalų šeimos. Joje gausu skaidulų ir nedaug kalorijų.

Baklažanų yra įvairių spalvų, dydžių ir veislių. Šioje daržovėje (techniškai vaisiuose) taip pat yra vitaminų, mineralų ir antioksidantų, kurie padeda skatinti širdies sveikatą, kontroliuoja cukraus kiekį kraujyje, sumažina vėžio riziką, pagerina pažinimo funkcijas ir padeda numesti svorį.

Šiame straipsnyje mes išsamiai aptarėme baklažanų naudą sveikatai ir galimą šalutinį poveikį. Skaityk.

Kokia baklažanų nauda sveikatai?

1. Gali skatinti širdies sveikatą

Sakoma, kad baklažanai turi antioksidacinių savybių, kurios gali padėti skatinti širdies sveikatą (1).

Konektikuto universiteto medicinos mokyklos atliktas tyrimas parodė, kad žalias ir virtas baklažanas pasižymi kardioprotekcinėmis savybėmis. Nasuninas, baklažanų polifenolinis komponentas, yra naudingas širdžiai (2).

Kitas tyrimas, atliktas su hipercholesteroleminiais (didelio cholesterolio) triušiais, parodė, kad baklažanų sultys gali sumažinti cholesterolio kiekį plazmoje ir aortoje (3). Be to, kasdien vartojant baklažanus, būtų galima kontroliuoti padidėjusį stresą turinčių asmenų kraujospūdį (4).

2. Gali kontroliuoti cukraus kiekį kraujyje

Baklažanai yra gausus skaidulų šaltinis ir mažai tirpių angliavandenių. Tai gali padėti reguliuoti cukraus kiekį kraujyje ir kontroliuoti gliukozės absorbciją. In vitro baklažanų tyrimai parodė, kad šios daržovės fenoliai veikia kaip fermentų, susijusių su 2 tipo cukriniu diabetu, inhibitoriai (5).

Vokietijos žmogaus mitybos instituto atliktas tyrimas parodė, kad maistinių skaidulų vartojimas ir jų metabolinis poveikis gali padėti išvengti diabeto. Skaidulos gali sulėtinti cukraus absorbciją ir kontroliuoti cukraus kiekį kraujyje (6).

Baklažanų polifenoliai gali padėti kontroliuoti cukraus kiekį kraujyje (7).

3. Gali sumažinti vėžio riziką

Baklažanų žievėje esančiuose ekstraktuose yra daug solasodino ramnozilo glikozidų (SRG). Šie junginiai turi kovos su vėžiu savybių ir gali padėti gydyti odos vėžį (8). Australazijos medicinos tyrimų atliktas tyrimas parodė, kad SRG gali sukelti vėžio ląstelių mirtį (9).

Kitas Kvinslando universiteto atliktas tyrimas parodė, kad standartinis solasodino glikozidų mišinys pasirodė esąs veiksmingas gydant piktybinius ir gerybinius žmogaus odos navikus (10).

4. Gali pagerinti kognityvinę funkciją

Baklažanų fitomedžiagos gali apsaugoti smegenų ląstelių membranas nuo pažeidimų. Jie taip pat gali palengvinti pranešimų perdavimą iš vienos ląstelės į kitą, taip išsaugodami atminties funkciją.

Laisvieji radikalai smegenyse gali būti atsakingi už nervų degeneraciją, Alzheimerio ligą ir demenciją. Nasuninas, stiprus antioksidantas baklažanų žievelėse, gali slopinti nervų problemas pašalindamas šiuos laisvuosius radikalus. Tai pagerina smegenų funkciją ir sumažina nervinių negalavimų riziką (11), (12).

5. Gali sumažėti svoris

Baklažanai turi daug vandens ir turi mažai kalorijų. Tai idealiai tinka žmonėms, norintiems sumažinti svorį. Švelni daržovės tekstūra palengvina šias savybes.

Taigi jūs turite kuo daugiau vartoti baklažanus natūraliu pavidalu. Daržovėje taip pat yra daug skaidulų. Pluoštas palaiko jus soti ir gali padėti numesti svorio (13).

6. Gali skatinti akių sveikatą

Baklažanuose gausu liuteino (14). Antioksidantas gali užkirsti kelią su amžiumi susijusiai geltonosios dėmės degeneracijai, kuri yra pagrindinė aklumo ir regėjimo sutrikimo priežastis (15). Norint suprasti baklažanų galimą regėjimą apsaugantį poveikį žmonėms, reikia atlikti daugiau ilgalaikių tyrimų.

7. Gali pagerinti kaulų sveikatą

Baklažanai gali padėti pagerinti kaulų mineralų tankį ir sumažinti osteoporozės riziką (16). Šioje daržovėje yra maistinių medžiagų, tokių kaip kalcis, magnis ir kalis, kurios padeda stiprinti kaulų stiprumą (16), (17).

8. Gali padėti gydyti mažakraujystę

Per pastaruosius du dešimtmečius pasaulyje anemija sergančių žmonių skaičius neįtikėtinai išaugo. PSO duomenimis, šiandien anemija serga didžiuliais 1,62 milijardo žmonių (18).

Geležies trūkumas yra viena iš pagrindinių anemijos priežasčių, turinčių tokius simptomus kaip galvos skausmas, silpnumas ir sunku susikaupti (19). Todėl gydytojai siūlo kovoti su anemija dietoje, kurioje gausu geležies.

Baklažanuose yra apie 0,2 mg geležies 100 gramų. Šioje maistinėje daržovėje taip pat gausu vario (apie 0,173 mg 100 gramų) (17). Šie du mineralai efektyviai veikia kartu, kad padėtų tinkamai gaminti ir paskirstyti RBC, taip padidindami energijos ir hemoglobino kiekį (20).

9. Gali užkirsti kelią apsigimimams

Baklažanuose yra folio rūgšties, kuri yra būtina nėščioms moterims (21). Dieta, kurioje gausu folio rūgšties, gali padėti išvengti apsigimimų. Folatų trūkumas lemia anomalijas tiek motinose, tiek vaisiuose (22).

10. Gali pagerinti odos sveikatą

Baklažanuose gausu vitaminų, mineralų, antocianinų (natūralių augalų junginių) ir antioksidantų. Anekdotiniai duomenys rodo, kad tai gali padėti pagerinti odos švytėjimą ir sulėtinti senėjimą. Tačiau nėra jokių mokslinių įrodymų, patvirtinančių šį teiginį.

Pažvelkime į baklažanų maistinę informaciją.

Baklažanų mitybos faktai

Baklažanuose yra daug kalcio, geležies, magnio ir kelių kitų svarbių maistinių medžiagų, kurios padeda tinkamai funkcionuoti jūsų organizmui. Jungtinių Valstijų žemės ūkio departamento (USDA) duomenimis, 1 puodelyje (arba 82 g) baklažanų yra (17):

• Energija: 20,5 kcal
• Vanduo: 75,7 g
• Baltymai: 0,8 g
• Angliavandeniai: 4,82 g
• Skaidulos: 2,46 g
• Geležis: 0,189 g
• Folatas: 18 μg
• Manganas: 0,19 mg
• Kalis: 188 mg
• Vitaminas K: 2,87 μg

Eggplant also contains polyphenolic compounds, phytonutrients like nausinin and chlorogenic acid, fatty acids, amino acids, vitamins B6 and E, and minerals.

Including eggplant in your diet is easy. In the following sections we have discussed how to prepare and add it to your diet.

What Is The Best Way To Prepare An Eggplant?

Eggplants have smooth, glossy skin and are purple. They have a slightly bitter taste. Soaking an eggplant in salt will draw out the moisture and also the compounds that contribute to the bitter taste. Also, this process will reduce oil absorption during cooking.

To do this:

1. Always use a stainless steel knife to cut an eggplant. Carbon steel can react with the nutrients present in the eggplant and make the vegetable go black.
2. Have the eggplant with its skin to enjoy complete nutrition.
3. Cut the eggplant into the required size and shape. Sprinkle some salt over it and let it sit for at least 30 minutes. This will reduce its water content and make it absorb less oil while cooking.
4. Salting eggplants will also help reduce their bitter taste to some extent. Rinse eggplants after you have salted them. This will help remove the excess salt from them.
5. If you choose to bake the eggplant as a whole, make sure you pierce a lot of small holes on the skin with a fork. This will help the steam to pass through and escape. After baking, pass a knife through the eggplant. If it passes through easily, it is ready to be eaten.

Eggplants are a healthy addition to your daily diet, and you can prepare many dishes with them. In the following section, we have included a few recipes.

Recipes

1. Crispy Baked Eggplant

Ingredients

• 2 pounds of small to medium-sized eggplant
• Olive oil, for baking sheets
• 2 large eggs
• 1/2 teaspoon each of kosher salt and freshly ground pepper
• 3/4 cup of finely grated Parmesan cheese
• 1 teaspoon of dried Italian seasoning
• 3/4 cup of plain panko breadcrumbs
• Marinara sauce for dipping (optional)

Procedure

1. Preheat the oven to 375^o Coat a baking sheet with oil. Set aside.
2. Whisk the eggs and a tablespoon of water in a shallow bowl.
3. ombine the panko or Rice Chex crumbs, parmesan, Italian seasoning, salt, and pepper in another bowl.
4. Cut the eggplants into thick rounds.
5. Dip the eggplant slices in the egg mixture, letting the excess drip off.
6. Dredge the dipped slices in the Parmesan mixture, pushing down gently to coat well.
7. Transfer the coated slices to the baking sheet.
8. Bake until golden brown on the bottom, for 17-20 minutes.
9. Flip the slices and continue baking until lightly browned on the other side but still slightly firm for about 10 minutes more.

Remove from the oven and serve as is or with a side of marinara sauce for dipping.

2. Eggplant Spirals With Greek Yogurt, Tomatoes, And Cucumber Recipe

Ingredients

For The Filling

• 1 1/2 cups of Greek yogurt
• 1/2 cup of finely grated feta cheese
• Kosher salt and freshly ground black pepper
• 1 teaspoon of finely minced fresh mint
• 1 tablespoon of fresh juice from 1 lemon
• 1 teaspoon of minced garlic (about 1 medium clove)
• 1 tablespoon of finely minced fresh oregano
• 1 teaspoon of finely minced fresh dill

For The Eggplant Rolls

• 3 Roma tomatoes stemmed, cored, and cut into 1/4-inch dice
• 2 large eggplants, ends trimmed and cut lengthwise into 1/4-inch slices
• 1 English cucumber, seeded and cut into 1/4-inch dice
• 1/3 cup extra-virgin olive oil

Procedure

For The Filling

1. Whisk the yogurt, feta, lemon juice, oregano, mint, dill, and garlic in a medium bowl.
2. Season with salt and pepper.

For The Eggplant Rolls

1. Set the cooking grate in place, cover the grill, and allow to preheat for 5 minutes.
2. Clean and oil the grilling grate. Brush the eggplant slices with oil and season with salt and pepper. Grill the eggplant until browned on both sides, 2-3 minutes per side.
3. Transfer to a large tray or cutting board and let it cool for 3-5 minutes.
4. Spread a layer of filling over each eggplant slice and top each with a single layer of tomatoes and cucumber.
5. Roll the eggplant slices into spirals and serve.

Apart from these recipes, there are other ways to eat eggplants.

Ways To Eat Eggplant

• Oven-baked Eggplant Fries : Slice the eggplant into strips or wedges, add a breadcrumb spiced coating, and then bake them for a crunchy taste.
• Eggplant Pizza Crust : Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat.
• Eggplant Pasta Topping : Cut the eggplant into thick slices, then bake or sauté them and add the strips to a pasta dish. Top the slices with Parmesan cheese to make eggplant Parmesan. Although most of us think of the grilled eggplants when it comes to Italian cuisine, a Sicilian pasta dish called Pasta Alla Norma is made with eggplants.
• In Curries : The fleshy eggplants are a great addition to almost any curry, making it far more delicious. You can dice up the eggplant and add it to a chicken or fish curry. It also is ideal for a vegetable curry.
• Burger Garnish : Cut the eggplant lengthwise into thick slices and grill them. Serve them alone or in a burger.
• Roast : This is one of the easiest and delicious ways to cook eggplant. All that is required is a hot oven, a few drops of olive oil, and a sprinkle of salt and pepper to transform the eggplant into a rich, soft, and creamy treat.

Though eggplants are delicious vegetables with an important nutritional profile, you need to practice caution. They may cause adverse effects in some individuals.

Are There Any Risks?

Eggplants have a few risk factors associated with them. Excess consumption of eggplant may lead to side effects, such as allergies, solanine poisoning, and oxalate kidney stones.

• May Cause Allergies

Eggplants belong to the nightshade family of vegetables that are associated with allergic reactions.

In very rare cases, they may cause allergic reactions in some people due to a specific lipid transfer protein (23). The symptoms include difficulty in breathing, swelling, and hives. In rare cases, eggplant may also cause anaphylaxis (a hypersensitive condition). If you experience any allergic reactions, stop eating eggplant and consult a doctor.

Insufficient Information For

• May Disrupt Iron Absorption

Nasunin is an anthocyanin in eggplant peels that binds with iron and removes it from cells. In other words, it chelates iron (24). It may reduce iron absorption. Though more research is warranted in this regard, it is better if people with low iron levels avoid eggplants.

• May Cause Solanine Poisoning

Solanine is the natural toxin found in eggplants. Excess intake of eggplants may cause vomiting, nausea, and drowsiness (25).

Consuming eggplants in low-to-moderate levels may not cause any harm. However, consult a health care professional in case of any emergency.

• May Increase Risk Of Kidney Stones

Eggplants contain oxalates, which may increase the risk of kidney stones in some people. However, there is insufficient data available. If you have a risk of kidney stones, stop use and consult your doctor.

Conclusion

Eggplants are rich in several essential nutrients with many potential health benefits. They may help promote heart health, control blood sugar levels, help reduce cancer risk and aid weight loss.

Adding eggplant to your daily diet is a healthy idea. However, a few risks are associated with the consumption of this vegetable. Consult a doctor in case you experience any adverse effects.

Expert’s Answers for Readers Questions

Is eggplant a superfood?

Eggplant is considered a superfood because of its high nutritious value. This high-fiber and low-calorie vegetable contains all essential nutrients and minerals and is used to treat many ailments. It is an ideal addition to your daily diet.

Should eggplant be peeled?

A young and tender eggplant does not have to be peeled. If the vegetable is more mature, however, you can peel it to avoid its bitter taste.

Is it OK to eat eggplant every day?

You may eat eggplant every day. It is said to possess many nutrients and has several potential health benefits. However, individuals with a sensitive stomach should avoid taking it daily.

Can you drink eggplant water?

Anecdotal evidence suggests that drinking eggplant water has many health benefits. It may possess anti-inflammatory and laxative properties. Eggplant water may help detoxify the body and improve blood flow. However, limited research is available to support this claim.

Should I refrigerate eggplant?

Yes, you should refrigerate eggplant. This vegetable cannot stay fresh if stored for long periods at room temperature. If you don’t want to eat eggplants within 2 days, store them in the refrigerator.

Is fried eggplant good for you?

Eggplant is low in calories. But deep-fried eggplant can contain more oil and may not be as healthy.

Is eggplant good for an ulcer?

Anecdotal evidence suggests that eggplant is good for ulcers. However, very little information is available in this aspect.

Is pickled eggplant good for you?

Pickled eggplant has low cholesterol and saturated fat. Hence, it is considered good for health. However, high sodium levels in pickled eggplant may be bad for health.

How many calories are in a cup of cooked eggplant?

One cup of cooked eggplant (101 g) provides 73.7 kcal of energy (26).

26 sources

„Stylecraze“ turi griežtas apskaitos gaires ir remiasi recenzuojamais tyrimais, akademinių tyrimų įstaigomis ir medicinos asociacijomis. Vengiame naudoti tretines nuorodas. Skaitydami redakcijos politiką galite sužinoti daugiau apie tai, kaip užtikriname, kad mūsų turinys yra tikslus ir aktualus.

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