How to eat eggplant with high nutritional value? The secret of the most popular eating methods on the Internet
In the past 10 days, the discussion about eggplant has been very hot all over the Internet, especially how to cook eggplant to maximize its nutritional value has become the focus. This article will combine the latest hot topics, from nutritional value, scientific eating methods to popular recipes, to provide you with a comprehensive analysis of the healthy eating methods of eggplant.
1. Core nutritional value of eggplant
Eggplant is rich in dietary fiber, vitamin P (rutin), potassium and antioxidants. It is a representative low-calorie and high-nutrition vegetable. The following are the main nutrients of eggplant per 100 grams:
| Nutritional information | Content |
|---|---|
| heat | 25kcal |
| dietary fiber | 3.4 grams |
| Vitamin P | 750mg |
| Potassium | 229 mg |
| Antioxidants (anthocyanins) | High (Purple-skinned Eggplant) |
2. Top 5 popular ways to eat eggplant on the Internet
According to social media data in the past 10 days, the following 5 ways of eating have attracted the most attention:
| Ranking | How to eat | Nutritional Value Highlights |
|---|---|---|
| 1 | Steamed eggplant salad | Retains 90% vitamin P, low fat |
| 2 | Air Fryer Roasted Eggplant | Reduce oil absorption, high retention rate of anthocyanins |
| 3 | Eggplant puree (Middle Eastern style) | Pair with sesame sauce to supplement calcium |
| 4 | Eggplant and Tofu Pot | plant protein complement |
| 5 | Raw Eggplant Salad | Zero loss of vitamin C (needs tender eggplant) |
3. Scientific cooking suggestions
1.Cooking with less oil:Eggplant has strong oil absorption. It is recommended to steam it first and then fry it or use an air fryer to reduce the oil intake by 80%.
2.Eat with skin:The anthocyanins of purple-skinned eggplants mainly exist in the skin, and 50% of the antioxidant substances will be lost when peeled.
3.With Vitamin C:Eating it with tomatoes and green peppers can promote iron absorption and increase nutritional value by 20%.
4. Taboos and Precautions
| crowd | Things to note |
|---|---|
| People with sensitive gastrointestinal | Avoid raw food, solanine may cause discomfort |
| hypotensive patients | Control intake, too much potassium may affect blood pressure |
| People taking anticoagulants | The vitamin K content is moderate, so you need to maintain a regular diet |
5. Expert Recommended Recipe: Steamed Eggplant with Garlic Sauce
Recently, the video of garlic steamed eggplant released by food blogger @Healthy Kitchen has exceeded 5 million views. The specific method is:
1. Cut the purple-skinned eggplant into strips and steam for 8 minutes;
2. Make a sauce of minced garlic + light soy sauce + vinegar + a small amount of sesame oil;
3. Pour the sauce and sprinkle with chopped green onion. Nutritional analysis shows that the retention rate of this method is: 95% vitamin P, 100% dietary fiber, and only 120 kcal/portion.
Through proper cooking, eggplant can become a healthy food that controls sugar and protects cardiovascular and cerebrovascular diseases. It is recommended to consume it 2-3 times a week, about 200 grams each time, preferably with different recipes.
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