[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-qie-zi-lv-pi":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},1.1,0.2,4.9,1.3,"常见家常蔬菜，烹饪吸油性较强。",[10,13,16],{"title":11,"content":12},"自身热量极低但烹饪方式关键","茄子本身每100克仅23千卡、脂肪仅0.2克，热量极低。但茄子海绵状结构极易吸油，红烧茄子、鱼香茄子等传统做法往往让茄子吸附大量油脂，成品热量可能是原料的10倍以上。",{"title":14,"content":15},"富含花青素和膳食纤维","紫色茄子皮含有丰富的花青素，是天然抗氧化物质。膳食纤维含量也较可观，有助于促进肠道蠕动。建议带皮食用以保留花青素，烹饪时注意控制用油量。",{"title":17,"content":18},"低油烹饪推荐方法","减少茄子吸油的方法：先将茄子切块后撒盐腌制10分钟挤去水分，或先上锅蒸软再下锅翻炒，或使用空气炸锅\u002F烤箱烤制。蒜泥蒸茄子、凉拌茄子都是既美味又低热量的吃法。"]