Phunzirani za Ubwino wa Biringanya
Kuwongolera mtundu wa shuga 2 kumafuna kudya zakudya zathanzi zomwe zimakhala ndi masamba osasamba , mapuloteni ofewa, mafuta abwino komanso zakudya zamtundu wambiri zomwe zimakhala ndi fiber. Kawirikawiri, anthu omwe ali ndi shuga amakhala ndi vuto lokhala ndi zakudya zabwino zomwe zimadya masamba. Amapeza kuti zamasamba zimasangalatsa, zosaoneka kapena zosaoneka.
Chotsatira chake, iwo amadya kudya chinthu chakale chakale, chomwe chingapangitse kulakalaka zakudya zina zosafunika. Mukatulutsa zakudya zowonjezera zakudya zanu, musaiwale biringanya. Ndi mafuta otsika kwambiri, ndiwo zamasamba omwe ali ndi mwayi wopambanitsa wosakaniza zakudya zosiyanasiyana. Biringanya akhoza kutenga zokopa zambiri, nayonso, zomwe zimapangitsa kukhala kosavuta kukonzekera.
Kodi Biringani ndi Zotheka Bwanji?
Biringanya ndi membala wa banja la nightshades, lomwe limaphatikizapo tomato ndi tsabola. Zanenedwa kuti mankhwala ambiri othandiza omwe amachokera ku banja lino. Anthu ambiri amadziwa za biringanya zofiirira, koma eggplants angakhalenso oyera kapena mzere wowongoka, mawonekedwe a peyala kapena mawanga. Zimakhala kukula ngati, ndipo zingakhale zochepa monga mpira wa golf kapena lalikulu ngati mpira.
Zikhalidwe padziko lonse lapansi zimagwiritsa ntchito biringanya m'makina awo. Kuyambira ku Italy biringanya Parmesan kwa Turkish baba ganoush kuti zokometsera adyo Japan kapena Asia biringanya, biringanya ndi chokoma, kudzaza ndi wathanzi masamba.
Chifukwa cha kuyamwa kwabwino, biringanya kawirikawiri imagwiritsidwa ntchito monga nyama mu mapulani a zakudya.
Biringanya n'zosavuta kukonzekera. Sizowonjezereka kugawaniza ndi kudulidwa, kuzungulira, makapu, mapepala, etc. Zingathe kusindikizidwa, zokazinga, zokazinga, zophikidwa, zophika, kapena zowonongeka. Biringanya imathandizanso kwambiri ndi mapuloteni osiyanasiyana - nkhuku, nsomba, tofu, kutchula ochepa.
Biringanya ndi Ochepa mu Zakiritsi ndi Zakudya komanso Olemera M'thupi
Biringanya ndi masamba omwe sali wowuma, omwe ali otsika kwambiri m'zakudya. Mwachitsanzo, biringanya lonse 1 makilogalamu ali ndi makilogalamu 88 okha, 0,7 gramu ya mafuta ndi 21.1 magalamu a chakudya (zosachepera awiri magawo a mkate), 12.5 magalamu a fiber, ndi ma gramu 3.7 a mapuloteni. Biringanya ndi kolesitoloni mfulu, ilibe pafupifupi sodium (7mg mu biringaliro limodzi) ndi mitengo yomwe ili pamunsi mwachindunji chachindunji. Zakudya zomwe zili ndi chiwerengero chochepa cha mchere sizimayambitsa shuga mwachangu mofulumira monga zakudya zina zomwe zili ndi makapu. Chiwerengero cha fiber ndi 18.6 gramu omwe amawombera ngati biringanya sizinapangidwe.
Chikho chimodzi cha biringanya (popanda mafuta) chiri ndi makilogalamu 20, 0,2 gramu ya mafuta ndi magalamu 4.7 a carbs, ndi magalamu awiri a magetsi.
Kuwonjezera apo, biringanya ndi olemera mu antioxidants omwe angathandize kuchepetsa kutupa ndi kulimbana ndi matenda. Ndicho chitsime chabwino cha potaziyamu. Kafukufuku wasonyeza kuti chakudya chokhala ndi potaziyamu, chofunika kwambiri cha mchere ndi electrolyte, chingathandize kupewa kupweteka, kuthamanga kwa magazi komanso kuwonjezera kuchuluka kwa mafupa.
Mmene Mungasankhire ndi Kusunga Biringanya
Pogula biringanya, cholinga chake ndi kusankha biringanya zomwe ziribe ming'alu ndi kusungunuka.
Chomera chanu chiyenera kukhala choyera, chowala komanso cholemera kwa kukula kwake. Sungani biringanya zanu mufiriji ndikuzigwiritsira ntchito masiku asanu ndi awiri (7) akugulidwa.
Njira Zabwino Zokonzekera Biringanya.
Biringanya ndi ndiwo zamasamba zogwiritsidwa ntchito zosiyanasiyana zomwe zingasangalatse zosiyanasiyana. Pali biringanya zambiri kuposa Parmesan, zomwe zingakhale chakudya cholemera kwambiri. Mukamayambitsa biringanya, kumbukirani mafuta omwe mumagwiritsa ntchito. Biringanya amafanana ndi chinkhupule ndipo amakoka mafuta mofulumira kwambiri, choncho ngati mukuyang'ana kuti muwone kulemera kwanu, khalani osamala ndi mafuta. Dulani biringanya nthawi yayitali ndi kuthira kapena kuisakaniza ndi kusakaniza ndi masamba ena kuti mukhale ndi zakudya zokongola komanso zokoma.
Mukhozanso kugwiritsa ntchito biringanya kuti mupange "chips", mavitamini olemera bwino, komanso galimoto yopangira zinthu. Zosatheka ndi zopanda malire.
- Biringani yokolezedwa ndi zonunkhira zaku Middle East
- Masamba a Chilimwe cha ku Mediterranean
- Nachos Zamtengo Wapatali
Zida
> Zipatso & Zitsamba Zofunika Zambiri. Biringanya: Zakudya zabwino. Kusankhidwa. Kusungirako. http://www.fruitsandveggiesmorematters.org/eggplant
> Linus Pauling Institute. Potaziyamu. http://lpi.oregonstate.edu/infocenter/minerals/potassium/