Talong: 10 kamangha-manghang mga benepisyo sa kalusugan, mga katotohanan sa nutrisyon, at mga epekto

Ang talong ( Solanum melongena ) ay tinatawag ding brinjal o aubergine. Ito ay nagmula sa nighthade na pamilya ng mga halaman. Mayaman ito sa hibla at mababa sa calories.

Magagamit ang talong sa iba't ibang kulay, sukat, at pagkakaiba-iba. Ang gulay na ito (ayon sa teknikal na prutas) ay naglalaman din ng mga bitamina, mineral, at antioxidant na makakatulong na itaguyod ang kalusugan ng puso, kontrolin ang antas ng asukal sa dugo, bawasan ang panganib sa cancer, pagbutihin ang pagpapaandar ng kognitibo, at tulungan ang pagbawas ng timbang.

Sa artikulong ito, tinalakay namin ang mga benepisyo sa kalusugan ng mga eggplants nang detalyado, kasama ang mga potensyal na epekto nito. Basahin mo pa.

Ano ang Mga Pakinabang sa Kalusugan Ng Talong?

1. Maaaring Itaguyod ang Kalusugan sa Puso

Ang mga eggplants ay sinasabing nagtataglay ng mga katangian ng antioxidant na maaaring makatulong na maitaguyod ang kalusugan sa puso (1).

Isang pag-aaral na isinagawa ng University of Connecticut School of Medicine na natagpuan na ang hilaw at lutong talong ay may mga katangian ng cardioprotective. Ang Nasunin, isang sangkap na polyphenolic sa talong, ay kapaki-pakinabang para sa puso (2).

Ang isa pang pag-aaral na isinasagawa sa mga hyperbesterolemic (high kolesterol) na mga kuneho ay natagpuan na ang talong juice ay maaaring magpababa ng antas ng plasma at aortic kolesterol (3). Gayundin, ang pang-araw-araw na paglunok ng talong ay maaaring makontrol ang mataas na presyon ng dugo sa mga indibidwal na may diin (4).

2. Maaaring Makontrol ang Mga Antas ng Asukal sa Dugo

Ang talong ay isang mayamang mapagkukunan ng hibla at mababa sa natutunaw na karbohidrat. Maaari itong makatulong na makontrol ang antas ng asukal sa dugo at makontrol ang pagsipsip ng glucose. Natuklasan ng mga pag- aaral na in vitro ng talong na ang phenolics sa gulay na ito ay kumikilos bilang mga inhibitor ng mga enzyme na kasangkot sa type 2 diabetes (5).

Ang isang pag-aaral na isinagawa ng German Institute of Human Nutrisyon ay natagpuan na ang pagkonsumo ng hibla ng pandiyeta at ang mga metabolic effect na ito ay maaaring makatulong na maiwasan ang diabetes. Maaaring pabagal ng hibla ang pagsipsip ng asukal at makontrol ang mga antas ng asukal sa dugo (6).

Ang polyphenols sa talong ay maaaring makatulong na makontrol ang mga antas ng asukal sa dugo (7).

3. Maaaring Bawasan ang Panganib sa Kanser

Ang mga extrak na matatagpuan sa talong ng talong ay mayaman sa solasodine rhamnosyl glycosides (SRGs). Ang mga compound na ito ay may mga katangian na nakikipaglaban sa cancer at maaaring makatulong sa paggamot sa cancer sa balat (8). Ang isang pag-aaral na isinagawa ng Australasian Medical Research ay natagpuan na ang mga SRG ay maaaring magbuod ng pagkamatay ng cancer cell (9).

Ang isa pang pag-aaral na isinagawa ng University of Queensland ay natagpuan na ang isang karaniwang timpla ng solasodine glycosides ay ipinakita na epektibo sa paggamot ng malignant at benign na mga bukol sa balat ng tao (10).

4. Maaaring Pagbutihin ang Cognitive Function

Ang mga phytonutrients sa eggplants ay maaaring maprotektahan ang mga lamad ng cell ng utak mula sa pinsala. Maaari din nilang mapadali ang paglipat ng mensahe mula sa isang cell patungo sa isa pa, kung gayon pinapanatili ang pagpapaandar ng memorya.

Ang mga libreng radical sa utak ay maaaring maging responsable para sa neural degeneration, Alzheimer's, at demensya. Ang Nasunin, ang makapangyarihang antioxidant sa mga balat ng talong, ay maaaring makapigil sa mga isyu sa neural sa pamamagitan ng pag-scaven ng mga libreng radical na ito. Pinapabuti nito ang paggana ng utak at binabawasan ang panganib ng mga sakit sa neural (11), (12).

5. Maaaring Tulungan ang Pagbawas ng Timbang

Ang talong ay may mataas na nilalaman ng tubig at mababa sa caloriya. Ginagawa nitong perpekto para sa mga taong nais na bawasan ang timbang. Ang spongy texture ng gulay ay nagpapadali sa mga katangiang ito.

Samakatuwid, dapat mong ubusin ang talong sa natural na form hangga't maaari. Ang gulay ay mayroon ding mataas na nilalaman ng hibla. Pinapanatili ka ng hibla na mabusog at maaaring makatulong sa pagbaba ng timbang (13).

6. Maaaring Itaguyod ang Pangkalusugan sa Mata

Ang talong ay mayaman sa lutein (14). Maaaring maiwasan ng antioxidant ang macular degeneration na nauugnay sa edad, na siyang pangunahing sanhi ng pagkabulag at pagkasira ng paningin (15). Higit pang pangmatagalang pananaliksik ang kinakailangan upang maunawaan ang mga potensyal na pananggalang na pang-proteksyon na epekto ng talong sa mga tao.

7. Maaaring Pagandahin ang Kalusugan ng Bone

Ang talong ay maaaring makatulong na mapagbuti ang density ng mineral ng buto at mabawasan ang peligro ng osteoporosis (16). Naglalaman ang gulay na ito ng mga nutrisyon tulad ng calcium, magnesium, at potassium na makakatulong na itaguyod ang lakas ng buto (16), (17).

8. Maaaring Makatulong sa Paggamot sa Anemia

Ang mundo ay nakakita ng isang hindi kapani-paniwalang pagtaas ng bilang ng mga taong may anemia sa huling dalawang dekada. Ayon sa WHO, isang napakalaki na 1.62 bilyong katao ngayon ang apektado ng anemia (18).

Ang kakulangan sa iron ay isa sa mga ugat na sanhi ng anemia, na may mga sintomas tulad ng pananakit ng ulo, kahinaan, at paghihirap na magtuon (19). Samakatuwid, iminungkahi ng mga doktor ang diyeta na mayaman sa iron upang labanan ang anemia.

Ang talong ay naglalaman ng halos 0.2 mg ng bakal bawat 100 gramo. Ang nutritional gulay na ito ay mayaman din sa tanso (mga 0.173 mg sa 100 gramo) (17). Ang dalawang mineral na ito ay nagtutulungan nang epektibo upang matulungan ang wastong paggawa at pamamahagi ng mga RBC, sa gayon ay nagpapalakas ng antas ng enerhiya at hemoglobin (20).

9. Maaaring Pigilan ang Mga Pagkakasakit sa Kapanganakan

Ang mga eggplants ay naglalaman ng folic acid na mahalaga para sa mga buntis (21). Ang paggamit ng isang folic acid-rich diet ay maaaring makatulong na maiwasan ang mga depekto ng kapanganakan. Ang kakulangan sa folate ay humahantong sa mga abnormalidad sa parehong ina at mga fetus (22).

10. Maaaring Pagbutihin ang Kalusugan sa Balat

Ang mga talong ay mayaman sa mga bitamina, mineral, anthocyanins (natural na mga compound ng halaman), at mga antioxidant. Ang katibayan ng anecdotal ay nagpapahiwatig na ang mga ito ay maaaring makatulong na mapabuti ang glow ng balat at makatulong na mabagal ang pagtanda. Gayunpaman, walang ebidensiyang pang-agham upang patunayan ang pag-angkin na ito.

Tingnan natin ngayon ang impormasyon tungkol sa nutrisyon ng talong.

Katotohanan sa Nutrisyon ng Talong

Ang talong ay mayaman sa calcium, iron, magnesium at maraming iba pang mahahalagang nutrisyon na tumutulong sa wastong paggana ng iyong katawan. Ayon sa Kagawaran ng Agrikultura ng Estados Unidos (USDA), ang 1 tasa (o 82 gms) ng talong ay naglalaman ng (17):

• Enerhiya: 20.5 kcal
• Tubig: 75.7 g
• Protina: 0.8 g
• Karbohidrat: 4.82 g
• Fiber: 2.46 g
• Bakal: 0.189 g
• Folate: 18 μg
• Manganese: 0.19 mg
• Potasa: 188 mg
• Bitamina K: 2.87 μg

Naglalaman din ang talong ng mga polyphenolic compound, phytonutrients tulad ng nausinin at chlorogenic acid, fatty acid, amino acid, bitamina B6 at E, at mga mineral.

Ang pagsasama ng talong sa iyong diyeta ay madali. Sa mga sumusunod na seksyon tinalakay namin kung paano ihanda at idagdag ito sa iyong diyeta.

Ano ang Pinakamagandang Paraan Upang Maghanda ng Isang Talong?

Ang mga talong ay may makinis, makintab na balat at lila. Mayroon silang isang medyo mapait na lasa. Ang pagbabad ng isang talong sa asin ay maglalabas ng kahalumigmigan at pati na rin ang mga compound na nag-aambag sa mapait na lasa. Gayundin, ang prosesong ito ay magbabawas ng pagsipsip ng langis habang nagluluto.

Na gawin ito:

1. Palaging gumamit ng isang hindi kinakalawang na asero kutsilyo upang i-cut ang isang talong. Ang carbon steel ay maaaring tumugon sa mga nutrisyon na nasa talong at gawing itim ang gulay.
2. Ipagawa ang talong kasama ang balat nito upang masiyahan sa kumpletong nutrisyon.
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

Ang Stylecraze ay may mahigpit na mga alituntunin sa pag-sourcing at umaasa sa pag-aaral na sinuri ng kapwa, mga institusyong pang-akademikong pananaliksik, at mga asosasyong medikal. Iniiwasan namin ang paggamit ng mga sanggunian sa tersarya. Maaari kang matuto nang higit pa tungkol sa kung paano namin tinitiyak na ang aming nilalaman ay tumpak at kasalukuyang sa pamamagitan ng pagbabasa ng aming patakaran sa editoryal.

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