是時候多吃點兒茄子了

Eggplants aren't very popular in the United States but this vegetable can be found in a variety of dishes around the globe. Also called aubergines, eggplants come in many shapes, sizes, and colors, but the dark purple skinned variety is the most popular. Although this vegetable isn't as widely used in the U.S., it is packed with health benefits (via Healthline).

茄子在美國不是很受歡迎，但這種蔬菜可以在世界各地的各種菜肴中找到。茄子有很多形狀、大小和顏色，但深紫色茄子最受歡迎。雖然這種蔬菜在美國的應(yīng)用不那么廣泛，但它對健康有益。

Eggplants contain many vitamins and minerals including manganese, folate, potassium, vitamin K, and vitamin C. One cup of eggplant contains only 20 calories, making it a nutrient-dense food. When you eat eggplant, you will get full quickly without consuming a large amount of calories. This can be helpful if you are trying to lose weight. Eggplants are high in antioxidants, which help to fight against damage caused by free radicals in the body. A diet high in antioxidants can prevent diseases like cancer and heart disease. If you eat eggplant every day, you'll reduce your risk of developing these diseases.

茄子含有多種維生素和礦物質(zhì)，包括錳、葉酸、鉀、維生素K和維生素C。一杯茄子只含20卡路里的熱量，是營養(yǎng)豐富的食物。當(dāng)我們吃茄子時，很快就能吃飽，而不會吃進(jìn)大量的卡路里。如果你想減肥，這會很有幫助。茄子富含抗氧化劑，有助于對抗體內(nèi)自由基造成的傷害。富含抗氧化劑的飲食可以預(yù)防癌癥和心臟病等疾病。如果每天都吃茄子，會降低患這些疾病的風(fēng)險。

Eggplant is a great vegetable to regularly add to your diet. According to Medical News Today, the antioxidants, fiber, potassium, and vitamins in eggplant all support a healthy heart. The fiber in eggplant can reduce bad cholesterol levels and the polyphenols may reduce your risk of developing certain types of cancer. Eating this vegetable regularly may also improve cognitive function, improve eye health, and aid in weight management.

茄子是一種很好的蔬菜，可以經(jīng)常添加到你的飲食中。根據(jù)Medical News Today報道，茄子中的抗氧化劑、纖維、鉀和維生素都有助于心臟健康。茄子中的纖維可以降低有害的膽固醇水平，而多酚可以降低患某些癌癥的風(fēng)險。經(jīng)常吃這種蔬菜還可以改善認(rèn)知功能，改善眼睛健康，幫助控制體重。

Eggplants can be prepared in a variety of ways. They have a slightly bitter taste on their own, so it is important to sweat an eggplant before cooking it. You can do this by slicing your eggplant and sprinkling each slice with salt about 30 minutes before you need to cook them. This will draw out moisture and some of the bitterness of the vegetable. Eggplant can be baked, fried, or grilled. Its spongy texture is very absorbent, so you may want to bread the eggplant before frying it to avoid an oily mess.

茄子的制作方法多種多樣。茄子本身有一點苦味，所以在烹調(diào)茄子之前，一定要先擠掉原來的水分。我們可以把茄子切成薄片，在烹飪前30分鐘左右撒上鹽。這樣可以去除蔬菜的水分和一些苦味。茄子可以烤、炸或烤著吃。它海綿狀的質(zhì)地吸水性很強，所以在油炸茄子之前，你可以先把茄子裹上面包屑之類的，以盡量減少油量。