가지 : 10 가지 놀라운 건강상의 이점, 영양 정보 및 부작용

가지 ( Solanum melongena )는 brinjal 또는 aubergine이라고도합니다. 그것은 식물의 밤나무 가족에서 비롯됩니다. 섬유질이 풍부하고 칼로리가 적습니다.

가지는 다양한 색상, 크기 및 품종으로 제공됩니다. 이 야채 (기술적으로 과일)에는 심장 건강을 증진하고, 혈당 수치를 조절하고, 암 위험을 줄이고,인지 기능을 개선하고, 체중 감량을 돕는 비타민, 미네랄 및 항산화 제가 포함되어 있습니다.

이 기사에서는 가지의 잠재적 인 부작용과 함께 가지의 건강상의 이점에 대해 자세히 논의했습니다. 읽어.

가지의 건강상의 이점은 무엇입니까?

1. 심장 건강 증진

가지는 심장 건강을 증진시키는 데 도움이 될 수있는 항산화 특성을 가지고 있다고합니다 (1).

코네티컷 대학교 의과 대학에서 실시한 연구에 따르면 날것과 조리 된 가지가 심장 보호 특성을 가지고 있음을 발견했습니다. 가지의 폴리 페놀 성분 인 Nasunin은 심장에 유익합니다 (2).

고 콜레스테롤 혈증 (고 콜레스테롤) 토끼를 대상으로 수행 된 또 다른 연구에서는 가지 주스가 혈장 및 대동맥 콜레스테롤 수치를 낮출 수 있음을 발견했습니다 (3). 또한 매일 가지를 섭취하면 스트레스를받는 개인의 고혈압을 조절할 수 있습니다 (4).

2. 혈당 수치를 조절할 수 있습니다.

가지는 섬유질이 풍부하고 수용성 탄수화물이 적습니다. 혈당 수치를 조절하고 포도당 흡수를 조절하는 데 도움이 될 수 있습니다. 가지에 대한 시험관 내 연구는이 채소의 페놀 릭이 제 2 형 당뇨병과 관련된 효소의 억제제 역할을한다는 것을 발견했습니다 (5).

독일 인간 영양 연구소에서 실시한 연구에 따르면식이 섬유 섭취와 그 대사 효과가 당뇨병 예방에 도움이 될 수 있습니다. 섬유질은 설탕 흡수를 늦추고 혈당 수치를 조절할 수 있습니다 (6).

가지의 폴리 페놀은 혈당 수치를 조절하는 데 도움이 될 수 있습니다 (7).

3. 암 위험 감소

가지 껍질에서 발견되는 추출물에는 솔라 소딘 람 노실 배당체 (SRG)가 풍부합니다. 이 화합물은 암과 싸우는 특성을 가지고 있으며 피부암 치료에 도움이 될 수 있습니다 (8). Australasian Medical Research에서 수행 한 연구에 따르면 SRG가 암세포 사멸을 유도 할 수 있음을 발견했습니다 (9).

퀸즐랜드 대학에서 실시한 또 다른 연구에서는 솔라 소딘 배당체의 표준 혼합물이 악성 및 양성 인간 피부 종양의 치료에 효과적인 것으로 나타났습니다 (10).

4.인지 기능 향상

가지의 식물 영양소는 뇌 세포막을 손상으로부터 보호 할 수 있습니다. 또한 한 셀에서 다른 셀로의 메시지 전송을 용이하게하여 메모리 기능을 보존 할 수 있습니다.

뇌의 자유 라디칼은 신경 변성, 알츠하이머 및 치매의 원인이 될 수 있습니다. 가지 껍질의 강력한 항산화 제인 Nasunin은 이러한 자유 라디칼을 제거하여 신경 문제를 억제 할 수 있습니다. 이것은 뇌 기능을 향상시키고 신경 질환의 위험을 줄입니다 (11), (12).

5. 체중 감소를 도울 수 있습니다

가지는 수분 함량이 높고 칼로리가 낮습니다. 이것은 체중을 줄이고 싶은 사람들에게 이상적입니다. 채소의 해면질 질감은 이러한 특성을 촉진합니다.

따라서 가능한 한 자연적인 형태로 가지를 섭취해야합니다. 야채는 또한 섬유질 함량이 높습니다. 섬유질은 포만감을 유지하고 체중 감량에 도움이 될 수 있습니다 (13).

6. 눈 건강 증진

가지에는 루테인이 풍부합니다 (14). 항산화 제는 실명 및 시력 장애의 주요 원인 인 노화 관련 황반 변성을 예방할 수 있습니다 (15). 가지의 잠재적 인 시력 보호 효과를 이해하기 위해서는 장기적인 연구가 필요합니다.

7. 뼈 건강을 향상시킬 수 있습니다

가지는 골밀도를 개선하고 골다공증 위험을 줄이는 데 도움이 될 수 있습니다 (16). 이 야채에는 칼슘, 마그네슘, 칼륨과 같은 영양소가 포함되어있어 뼈의 강도를 높이는 데 도움이됩니다 (16, 17).

8. 빈혈 치료에 도움이 될 수 있습니다

전 세계적으로 지난 20 년 동안 빈혈 환자 수가 믿을 수 없을 정도로 급증했습니다. WHO에 따르면 오늘날 무려 16 억 2 천만 명이 빈혈에 시달리고 있습니다 (18).

철분 결핍은 빈혈의 근본 원인 중 하나이며 두통, 쇠약 및 집중력 장애와 같은 증상이 있습니다 (19). 따라서 의사들은 빈혈과 싸우기 위해 철분이 풍부한 식단을 제안합니다.

가지는 100g 당 약 0.2mg의 철분을 함유하고 있습니다. 이 영양 야채는 또한 구리가 풍부합니다 (100g 당 약 0.173mg) (17). 이 두 가지 미네랄이 효과적으로 함께 작용하여 적혈구의 적절한 생산과 분포를 돕고 에너지와 헤모글로빈 수치를 높입니다 (20).

9. 선천적 결함을 예방할 수 있습니다

가지에는 임산부에게 필수적인 엽산이 포함되어 있습니다 (21). 엽산이 풍부한 식단을 섭취하면 선천적 기형을 예방하는 데 도움이 될 수 있습니다. 엽산 결핍은 산모와 태아 모두에게 이상을 일으 킵니다 (22).

10. 피부 건강을 향상시킬 수 있습니다

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:

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

Stylecraze는 엄격한 소싱 지침을 가지고 있으며 동료 검토 연구, 학술 연구 기관 및 의학 협회에 의존합니다. 우리는 3 차 참조를 사용하지 않습니다. 당사의 편집 정책을 읽으면 콘텐츠가 정확하고 최신인지 확인하는 방법에 대해 자세히 알아볼 수 있습니다.

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