目次:
- ナスの健康上の利点は何ですか?
- 1.心臓の健康を促進する可能性があります
- 2.血糖値を制御する可能性があります
- 3.癌のリスクを減らす可能性があります
- 4.認知機能を改善する可能性があります
- 5.減量を助けるかもしれません
- 6.目の健康を促進する可能性があります
- 7.骨の健康を高める可能性があります
- 8.貧血の治療に役立つ可能性があります
- 9. May Prevent Birth Defects
- 10. May Improve Skin Health
- Eggplant Nutrition Facts
- What Is The Best Way To Prepare An Eggplant?
- Recipes
- 1. Crispy Baked Eggplant
- Ingredients
- Procedure
- 2. Eggplant Spirals With Greek Yogurt, Tomatoes, And Cucumber Recipe
- Ingredients
- For The Eggplant Rolls
- Procedure
- For The Eggplant Rolls
- Ways To Eat Eggplant
- Are There Any Risks?
- Conclusion
- Expert’s Answers for Readers Questions
- 26 sources
ナス( Solanum melongena )は、brinjalまたはaubergineとも呼ばれます。それは、ナス科の植物に由来します。食物繊維が豊富でカロリーが低いです。
ナスは、さまざまな色、サイズ、および品種でご利用いただけます。この野菜(技術的には果物)には、心臓の健康を促進し、血糖値を制御し、癌のリスクを減らし、認知機能を改善し、体重減少を助けるビタミン、ミネラル、抗酸化物質も含まれています。
この記事では、ナスの健康上の利点とその潜在的な副作用について詳しく説明しました。読む。
ナスの健康上の利点は何ですか?
1.心臓の健康を促進する可能性があります
ナスは心臓の健康を促進するのに役立つ抗酸化作用を持っていると言われています(1)。
コネチカット大学医学部が実施した研究では、生および調理済みのナスには心臓保護特性があることがわかりました。ナスのポリフェノール成分であるナスニンは心臓に有益です(2)。
高コレステロール血症(高コレステロール)のウサギで行われた別の研究では、ナスジュースが血漿および大動脈のコレステロールレベルを低下させる可能性があることがわかりました(3)。また、ナスを毎日摂取することで、ストレスのある人の高血圧を抑えることができます(4)。
2.血糖値を制御する可能性があります
ナスは食物繊維が豊富で、可溶性炭水化物が少ないです。血糖値を調整し、ブドウ糖の吸収を制御するのに役立ちます。ナスの invitro 研究では、この野菜のフェノール類が2型糖尿病に関与する酵素の阻害剤として作用することがわかりました(5)。
ドイツ人間栄養研究所が実施した研究では、食物繊維の消費とその代謝効果が糖尿病の予防に役立つ可能性があることがわかりました。食物繊維は糖の吸収を遅らせ、血糖値を制御することができます(6)。
ナスのポリフェノールは血糖値の制御に役立つ可能性があります(7)。
3.癌のリスクを減らす可能性があります
ナスの皮に含まれる抽出物には、ソラソジンラムノシル配糖体(SRG)が豊富に含まれています。これらの化合物は癌と戦う特性を持っており、皮膚癌の治療に役立つ可能性があります(8)。Australasian Medical Researchが実施した研究では、SRGが癌細胞死を誘発する可能性があることがわかりました(9)。
クイーンズランド大学が実施した別の研究では、ソラソジン配糖体の標準的な混合物が悪性および良性のヒト皮膚腫瘍の治療に有効であることが示されています(10)。
4.認知機能を改善する可能性があります
ナスの植物栄養素は、脳細胞膜を損傷から保護する可能性があります。また、あるセルから別のセルへのメッセージ転送を容易にし、メモリ機能を維持することもできます。
脳内のフリーラジカルは、神経変性、アルツハイマー病、および認知症の原因である可能性があります。ナスの皮の強力な抗酸化物質であるナスニンは、これらのフリーラジカルを除去することによって神経の問題を抑制する可能性があります。これにより、脳機能が改善され、神経疾患のリスクが軽減されます(11)、(12)。
5.減量を助けるかもしれません
なすは水分が多く、カロリーが低いです。これは、体重を減らしたい人にとって理想的です。野菜の海綿状の食感がこれらの特徴を促進します。
したがって、できるだけ自然な形でナスを消費する必要があります。野菜は繊維含有量も高いです。繊維はあなたを飽きさせず、減量に役立つかもしれません(13)。
6.目の健康を促進する可能性があります
ナスはルテインが豊富です(14)。抗酸化物質は、失明や視力障害の主な原因である加齢性黄斑変性症を予防する可能性があります(15)。人間におけるナスの潜在的な視力保護効果を理解するには、より長期的な研究が必要です。
7.骨の健康を高める可能性があります
ナスは骨塩密度を改善し、骨粗鬆症のリスクを減らすのに役立つ可能性があります(16)。この野菜には、骨の強度を高めるのに役立つカルシウム、マグネシウム、カリウムなどの栄養素が含まれています(16)、(17)。
8.貧血の治療に役立つ可能性があります
世界では、過去20年間で、貧血を患う人々の数が信じられないほど急増しています。WHOによると、今日、なんと16億2000万人が貧血の影響を受けています(18)。
Iron deficiency is one of the root causes of anemia, which has symptoms such as headaches, weakness, and difficulty concentrating (19). Therefore, doctors suggest a diet rich in iron to combat anemia.
Eggplant contains around 0.2 mg of iron per 100 grams. This nutritional vegetable is also rich in copper (about 0.173 mg in 100 grams) (17). These two minerals work together effectively to aid the proper production and distribution of RBCs, thus boosting the energy and hemoglobin levels (20).
9. May Prevent Birth Defects
Eggplants contain folic acid that is essential for pregnant women (21). The intake of a folic acid-rich diet may help prevent birth defects. Folate deficiency leads to abnormalities in both mothers and fetuses (22).
10. May Improve Skin Health
Eggplants are rich in vitamins, minerals, anthocyanins (natural plant compounds), and antioxidants. Anecdotal evidence suggests that these may help improve skin glow and help slow down aging. However, there is no scientific evidence to prove this claim.
Let’s now take a look at the nutritional information of eggplant.
Eggplant Nutrition Facts
Eggplant is rich in calcium, iron, magnesium and several other important nutrients that aid the proper functioning of your body. According to the United States Department of Agriculture (USDA), 1 cup (or 82 gms) of eggplant contains (17):
- Energy: 20.5 kcal
- Water: 75.7 g
- Protein: 0.8 g
- Carbohydrate: 4.82 g
- Fiber: 2.46 g
- Iron: 0.189 g
- Folate: 18 μg
- Manganese: 0.19 mg
- Potassium:188 mg
- Vitamin 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:
- 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.
- Have the eggplant with its skin to enjoy complete nutrition.
- 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.
- 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.
- 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
- Preheat the oven to 375o Coat a baking sheet with oil. Set aside.
- Whisk the eggs and a tablespoon of water in a shallow bowl.
- ombine the panko or Rice Chex crumbs, parmesan, Italian seasoning, salt, and pepper in another bowl.
- Cut the eggplants into thick rounds.
- Dip the eggplant slices in the egg mixture, letting the excess drip off.
- Dredge the dipped slices in the Parmesan mixture, pushing down gently to coat well.
- Transfer the coated slices to the baking sheet.
- Bake until golden brown on the bottom, for 17-20 minutes.
- 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
- Whisk the yogurt, feta, lemon juice, oregano, mint, dill, and garlic in a medium bowl.
- Season with salt and pepper.
For The Eggplant Rolls
- Set the cooking grate in place, cover the grill, and allow to preheat for 5 minutes.
- 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.
- Transfer to a large tray or cutting board and let it cool for 3-5 minutes.
- Spread a layer of filling over each eggplant slice and top each with a single layer of tomatoes and cucumber.
- 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には厳格な調達ガイドラインがあり、査読済みの研究、学術研究機関、および医師会に依存しています。3次参照の使用は避けます。編集ポリシーを読むことで、コンテンツが正確で最新であることを保証する方法について詳しく知ることができます。- Rodriguez-Jimenez、Jenny R etal。「さまざまな乾燥方法で得られたナス粉の物理化学的、機能的、および栄養補助食品の特性。」 分子(バーゼル、スイス) vol。23,123210。2018年12月5日、
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