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"餐桌爆款"茄子该咋吃?生吃、凉拌、榨泥都很营养

科普中国-乐享健康 2018-08-03

  说起茄子,想必大家都不陌生。作为各家餐桌上的“爆款”蔬菜,茄子深受广大男女老少的喜爱。那么,吃茄子到底有什么好处呢?怎样食用才最营养呢?

  茄子一年四季皆可食用。据《吉林日报》报道,茄子属一年生茄科蔬菜,原产印度,我国普遍栽培,是一年四季,特别是夏秋季节主要蔬菜之一。茄子是为数不多的紫色蔬菜之一,也是餐桌上十分常见的家常蔬菜。茄子紫皮中含有丰富的维生素E和维生素P,这是其它蔬菜所不能比的。一年四季不管什么时候吃茄子,对身体都有好处。

  从营养上来说,中国日报网介绍,茄子能够帮助人们补充以下物质:

  1.能量:不同种类的茄子含的能量在20千卡左右(每100克),和卷心菜、菠菜相近。

  2.多种矿物质:包括钙、镁、铁、锌、硒、铜等,但含的量比较少,钾的含量相对较多(每100克中含110~160毫克)。钾可改善体内电解质代谢。

  3.多酚和类黄酮等植物性化学物质:每100克茄子含多酚类物质约53毫克,所含类黄酮是蔬菜中最高的,为67毫克。大量研究显示,多酚和类黄酮等植物性化学物质,具有抗氧化作用、增强免疫能力、抑制肿瘤、抗感染、降低胆固醇、延缓衰老等作用。

  既然茄子有这么多营养,那么怎么吃茄子才最营养呢?据华龙网介绍,要想达到最营养的效果,食用茄子时可运用以下方法:

  1.生吃或凉拌:自然界中有一些食物必须要经过油脂的作用,才能将它的营养完全的激发出来。而且茄子正好相反,煎炸的方式会使茄子流失大量的维生素以及营养物质,还会给我们的身体带来过多热量,对身体有害无益。如果想将茄子的营养成分最大程度的保留,可以选择生吃或者是凉拌的方式。

  2.将茄子尽量的切细或是用破壁机制作成茄子泥,在短时间内加热,可以使营养流失得最少。很多人在吃茄子的时候会将皮削掉,但茄子外皮中富含有大量的活性物质,对我们身体有好的作用。因此,我们在吃茄子的时候可以连皮一起吃掉。(许庆)

  本文由科信食品与营养信息交流中心业务部主任阮光锋进行科学性把关。

责任编辑:王超

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