Patlıcan: 10 harika sağlık faydası, beslenme gerçekleri ve yan etkileri

Patlıcan ( Solanum melongena ), brinjal veya patlıcan olarak da adlandırılır. Gece gölgesi bitki ailesinden geliyor. Lif bakımından zengindir ve kalorisi düşüktür.

Patlıcan farklı renk, boyut ve çeşitlerde mevcuttur. Bu sebze (teknik olarak bir meyve) ayrıca kalp sağlığını geliştirmeye, kan şekeri seviyelerini kontrol etmeye, kanser riskini düşürmeye, bilişsel işlevi iyileştirmeye ve kilo vermeye yardımcı olan vitaminler, mineraller ve antioksidanlar içerir.

Bu yazımızda patlıcanların sağlığa faydalarını ve potansiyel yan etkilerini detaylı bir şekilde tartıştık. Okumaya devam etmek.

Patlıcanın Sağlığa Faydaları Nelerdir?

1. Kalp Sağlığını Teşvik Edebilir

Patlıcanların kalp sağlığını geliştirmeye yardımcı olabilecek antioksidan özelliklere sahip olduğu söyleniyor (1).

Connecticut Üniversitesi Tıp Fakültesi tarafından yapılan bir araştırma, çiğ ve pişmiş patlıcanın kardiyoprotektif özelliklere sahip olduğunu buldu. Patlıcanda bulunan polifenolik bir bileşen olan Nasunin kalp için faydalıdır (2).

Hiperkolesterolemik (yüksek kolesterol) tavşanlar üzerinde yapılan bir başka çalışmada, patlıcan suyunun plazma ve aort kolesterol seviyelerini düşürebileceği bulunmuştur (3). Ayrıca, günlük patlıcan yenmesi stresli bireylerde yüksek tansiyonu kontrol edebilir (4).

2. Kan Şekeri Seviyelerini Kontrol Edebilir

Patlıcan, zengin bir lif kaynağıdır ve çözünür karbonhidrat oranı düşüktür. Kan şekeri seviyelerini düzenlemeye ve glikoz emilimini kontrol etmeye yardımcı olabilir. Patlıcan üzerinde yapılan in vitro çalışmalar, bu sebzede bulunan fenoliklerin, tip 2 diyabetle ilgili enzimlerin inhibitörü olarak hareket ettiğini bulmuştur (5).

Alman İnsan Beslenme Enstitüsü tarafından yürütülen bir araştırma, diyet lifi tüketiminin ve metabolik etkilerinin diyabetin önlenmesine yardımcı olabileceğini buldu. Lif, şeker emilimini yavaşlatabilir ve kan şekeri seviyelerini kontrol edebilir (6).

Patlıcandaki polifenoller kan şekeri seviyelerini kontrol etmeye yardımcı olabilir (7).

3. Kanser Riskini Azaltabilir

Patlıcan kabuğunda bulunan özler, solasodin ramnosil glikozitler (SRG'ler) bakımından zengindir. Bu bileşikler kanserle mücadele özelliklerine sahiptir ve cilt kanserinin tedavisine yardımcı olabilir (8). Australasian Medical Research tarafından yürütülen bir araştırma, SRG'lerin kanser hücresi ölümüne neden olabileceğini buldu (9).

Queensland Üniversitesi tarafından yürütülen bir başka çalışmada, standart bir solasodin glikozit karışımının kötü huylu ve iyi huylu insan cilt tümörlerinin tedavisinde etkili olduğu gösterildi (10).

4. Bilişsel İşlevi Geliştirebilir

Patlıcanlardaki bitkisel besinler beyin hücresi zarlarını hasardan koruyabilir. Ayrıca, bir hücreden diğerine mesaj aktarımını kolaylaştırarak hafıza işlevini koruyabilirler.

Beyindeki serbest radikaller nöral dejenerasyon, Alzheimer ve demanstan sorumlu olabilir. Patlıcan kabuğundaki güçlü antioksidan Nasunin, bu serbest radikalleri temizleyerek sinirsel sorunları engelleyebilir. Bu, beyin fonksiyonunu iyileştirir ve nöral rahatsızlık riskini azaltır (11), (12).

5. Kilo Vermeye Yardımcı Olabilir

Patlıcan, yüksek su içeriğine sahiptir ve kalorisi düşüktür. Bu, kilo vermek isteyen insanlar için idealdir. Sebzenin süngerimsi dokusu bu özellikleri kolaylaştırır.

Bu nedenle patlıcanı olabildiğince doğal haliyle tüketmelisiniz. Sebze ayrıca yüksek lif içeriğine sahiptir. Lif sizi tok tutar ve kilo vermeye yardımcı olabilir (13).

6. Göz Sağlığını Teşvik Edebilir

Patlıcan, lutein açısından zengindir (14). Antioksidan, körlüğün ve görme bozukluğunun ana nedeni olan yaşa bağlı makula dejenerasyonunu önleyebilir (15). İnsanlarda patlıcanın potansiyel görme koruyucu etkilerini anlamak için daha uzun vadeli araştırmalara ihtiyaç vardır.

7. Kemik Sağlığını Geliştirebilir

Patlıcan, kemik mineral yoğunluğunu artırmaya ve osteoporoz riskini azaltmaya yardımcı olabilir (16). Bu sebze, kemik gücünü artırmaya yardımcı olan kalsiyum, magnezyum ve potasyum gibi besinler içerir (16), (17).

8. Aneminin Tedavisine Yardımcı Olabilir

Dünya, son yirmi yılda anemili insan sayısında inanılmaz bir artış gördü. Dünya Sağlık Örgütü'ne göre, bugün 1.62 milyar insan anemiden etkileniyor (18).

Demir eksikliği, baş ağrısı, halsizlik ve konsantrasyon güçlüğü gibi semptomları olan aneminin temel nedenlerinden biridir (19). Bu nedenle doktorlar, anemiyle savaşmak için demir açısından zengin bir diyet önermektedir.

Patlıcan, 100 gramında yaklaşık 0,2 mg demir içerir. Bu besleyici sebze aynı zamanda bakır açısından da zengindir (100 gramda yaklaşık 0.173 mg) (17). Bu iki mineral, RBC'lerin düzgün üretimine ve dağıtımına yardımcı olmak için birlikte etkili bir şekilde çalışır, böylece enerji ve hemoglobin seviyelerini artırır (20).

9. Doğum Kusurlarını Önleyebilir

Patlıcan, hamile kadınlar için gerekli olan folik asit içerir (21). Folik asit açısından zengin bir diyetin alınması doğum kusurlarının önlenmesine yardımcı olabilir. Folat eksikliği hem annelerde hem de fetüslerde anormalliklere yol açar (22).

10. Cilt Sağlığını İyileştirebilir

Patlıcanlar vitaminler, mineraller, antosiyaninler (doğal bitki bileşikleri) ve antioksidanlar açısından zengindir. Anekdot niteliğindeki kanıtlar, bunların cildin ışıltısını iyileştirmeye ve yaşlanmayı yavaşlatmaya yardımcı olabileceğini göstermektedir. Ancak bu iddiayı kanıtlayacak bilimsel bir kanıt yoktur.

Şimdi de patlıcanın beslenme bilgilerine bir göz atalım.

Patlıcan Besin Değerleri

Patlıcan kalsiyum, demir, magnezyum ve vücudunuzun düzgün çalışmasına yardımcı olan diğer bazı önemli besinler açısından zengindir. Amerika Birleşik Devletleri Tarım Bakanlığı'na (USDA) göre, 1 bardak (veya 82 gram) patlıcan şunları içerir (17):

• Enerji: 20,5 kcal
• Su: 75,7 g
• Protein: 0.8 g
• Karbonhidrat: 4.82 g
• Elyaf: 2.46 g
• Demir: 0.189 g
• Folat: 18 μg
• Manganez: 0.19 mg
• Potasyum: 188 mg
• K Vitamini: 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

Stylecraze katı kaynak kullanım kurallarına sahiptir ve hakemli araştırmalara, akademik araştırma kurumlarına ve tıbbi derneklere dayanır. Üçüncül referansları kullanmaktan kaçınırız. İçerik politikamızı okuyarak içeriğimizin doğru ve güncel olmasını nasıl sağladığımız hakkında daha fazla bilgi edinebilirsiniz.

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