Isexwayiso somsoco

Baingan ka bharta. Isitha sethu esisodwa lapho sisebancane. Kodwa ochwepheshe bathi i-brinjal, okwenziwa ngayo i-bharta, iwumthombo ocebile wezakhi kanye ne-fiber.

Ingxenye yezidlo eziningi emhlabeni jikelele, i-brinjal yaziwa kakhulu ngokuthi isitshalo seqanda noma i-aubergine ngaphandle kwaseNdiya.

Ngokusho kukaGuru Prasad Das, uchwepheshe wezokudla ophakeme, i-CARE Hospitals, eBhubaneswar, i-brinjal inothile ngama-antioxidants kanye ne-fibre, ewusizo empilweni yakho yokugaya. “Kuyasiza nasekulawuleni isisindo.”

Masiqonde iphrofayili yokondleka kanye nezinzuzo zezempilo zalesi sitshalo esinemibala eluhlaza okwesibhakabhaka.

Iphrofayili yokondleka kwe-brinjal

Ngokuka-Das, i-100-gram yokuphakelwa kwe-brinjal iqukethe imisoco elandelayo.

Amakhalori: 24
- Amafutha Aphelele: 0.3 amagremu
Isodium: 3.0 milligrams
- Ingqikithi Yama-carbohydrate: 4.0 amagremu
I-Fiber yokudla: 1.3 amagremu
- Ushukela: 3.5 amagremu
Amaprotheni: 1.4 igremu
I-Vitamin C: 12 milligrams
I-Vitamin K: 3.5 micrograms
I-Folate: 34 micrograms
I-Magnesium: 15 milligrams
I-Potassium: 200 milligrams

Izinzuzo zezempilo ze-brinjal

I-Das ichaza ngezinzuzo eziningi zezempilo ze-brinjal, ezilandelayo.

• Ama-antioxidants: I-Brinjal iqukethe ama-antioxidant, okuhlanganisa i-nasunin, engavikela ekulimaleni kwamaseli kanye nokuvuvukala.
• Impilo yenhliziyo: I-fibre, i-potassium, kanye nama-antioxidants e-brinjal angakwazi ukusekela impilo yenhliziyo ngokunciphisa umfutho wegazi kanye nokunciphisa ingozi yesifo senhliziyo nemithambo yegazi.
• Ukuphathwa kwesisindo: Inama-kilojoule aphansi futhi iphezulu ku-fibre, okuyenza ibe ukudla okugcwalisayo okungasiza ekulawuleni isisindo.
• Impilo yokugaya ukudla: Okuqukethwe kwe-fiber kukhuthaza ukugaya okunempilo futhi kunganciphisa ukuqunjelwa.

Ingabe abanesifo sikashukela bangadla i-brinjal?

I-Brinjal iyimifino enekhalori ephansi, equkethe i-fiber kanye nezinhlobonhlobo zemisoco, ngokusho kukaDas.

Wachaza ukuthi inenkomba ephansi ye-glycemic, okusho ukuthi inomthelela omncane emazingeni kashukela egazini.

Kodwa-ke, u-Das uphakamise ukuthi kubalulekile ukucabangela indlela yokupheka kanye nezithako ezisetshenziswa ne-brinjal. “Ukuyithosa noma ukuyipheka ngamafutha kungakhuphula kakhulu ikhalori namafutha, okungase kube nomthelela ekulawuleni ushukela osegazini. Kungcono ukhethe izindlela zokupheka ezinempilo njengokosa, ukubhaka, noma ukubilisa i-brinjal.”

Ingabe iphephile kwabesifazane abakhulelwe? 

I-Brinjal ingaba yinzuzo kwabesifazane abakhulelwe njengoba iwumthombo wemisoco ebalulekile, ngokusho kukaDas.

Ihlinzeka nge-fibre yokudla, amavithamini, namaminerali afana ne-folate, i-potassium, ne-manganese, esho. "I-Folate ibaluleke kakhulu ekukhuleni kwengane, kuyilapho i-potassium ibalulekile ekugcineni uketshezi olulinganayo futhi lusekele amazinga omfutho wegazi onempilo."

Nokho, uDas weluleka abesifazane abakhulelwe ukuthi baqinisekise ukuthi i-brinjal iphekwe kahle ukuze kuncishiswe ingozi yezifo ezitholakala ekudleni.

Izinto okufanele uzikhumbule ngenkathi udla i-brinjal

Nazi ezinye izinto okufanele uzikhumbule, ngokusho kuka-Das, uma kuziwa ekudleni i-brinjal.

1. Ukungezwani komzimba: Uma wazi ngokungezwani komzimba ne-brinjal, kungcono ukugwema ukusebenzisa i-brinjal noma uxhumane nochwepheshe bezempilo ukuze uthole ukuqondiswa.
2. Okuqukethwe ushukela: I-Brinjal ngokwayo inoshukela omncane, okwenza ifanele abantu abanesifo sikashukela noma labo ababuka ushukela wabo. Kodwa-ke, qaphela izindlela zokupheka kanye nezithako ezisetshenziswa eduze kwe-brinjal, njengamasoso noma okoshukela, njengoba kungathinta ushukela uwonke wesitsha.
3. Ukusetshenziswa ngokweqile: Nakuba i-brinjal ngokuvamile iyimifino enempilo, ukusetshenziswa ngokweqile kungase kubangele imiphumela ethile. I-Brinjal iqukethe into ebizwa ngokuthi i-solanine, okuthi ngamanani eqile ingaba yingozi. Kodwa-ke, amazinga e-solanine ku-brinjal ngokuvamile athathwa njengephephile ukuthi angadliwa uma iphekwe kahle. Kubalulekile ukudla i-brinjal njengengxenye yokudla okuhlukahlukene futhi ugweme ukuyidla ngobuningi.

Izinganekwane namaqiniso nge-brinjal

Inganekwane edumile ezungeze ukusetshenziswa kwe-brinjal, uDas uthe, ukuthi kuholela ekwandeni kwamazinga e-cholesterol. Lapho, eqinisweni, i-brinjal ngokwayo ine-cholesterol ephansi namafutha agcwele. Kodwa-ke, kuvame ukumunca amafutha ngesikhathi sokupheka, ngakho-ke uma amafutha amaningi asetshenziswa ekulungiseleleni, angandisa okuqukethwe kwamafutha esitsheni, echaza.

"Izindlela zokupheka ezilinganiselayo nezinempilo zingasiza ukujabulela izinzuzo ze-brinjal ngaphandle kwemiphumela emibi ku-cholesterol," wanezela.