是时候多吃点儿茄子了

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).

茄子在美国不是很受欢迎，但这种蔬菜可以在世界各地的各种菜肴中找到。茄子有很多形状、大小和颜色，但深紫色茄子最受欢迎。虽然这种蔬菜在美国的应用不那么广泛，但它对健康有益。

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.

茄子含有多种维生素和矿物质，包括锰、叶酸、钾、维生素K和维生素C。一杯茄子只含20卡路里的热量，是营养丰富的食物。当我们吃茄子时，很快就能吃饱，而不会吃进大量的卡路里。如果你想减肥，这会很有帮助。茄子富含抗氧化剂，有助于对抗体内自由基造成的伤害。富含抗氧化剂的饮食可以预防癌症和心脏病等疾病。如果每天都吃茄子，会降低患这些疾病的风险。

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.

茄子是一种很好的蔬菜，可以经常添加到你的饮食中。根据Medical News Today报道，茄子中的抗氧化剂、纤维、钾和维生素都有助于心脏健康。茄子中的纤维可以降低有害的胆固醇水平，而多酚可以降低患某些癌症的风险。经常吃这种蔬菜还可以改善认知功能，改善眼睛健康，帮助控制体重。

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.

茄子的制作方法多种多样。茄子本身有一点苦味，所以在烹调茄子之前，一定要先挤掉原来的水分。我们可以把茄子切成薄片，在烹饪前30分钟左右撒上盐。这样可以去除蔬菜的水分和一些苦味。茄子可以烤、炸或烤着吃。它海绵状的质地吸水性很强，所以在油炸茄子之前，你可以先把茄子裹上面包屑之类的，以尽量减少油量。