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I-Bok choy yenye yeentlobo ezininzi zekhaphetshu zaseTshayina ezityiwa kakhulu kwiindawo zaseTshayina. NgesiCanton, igama elithi bok choy lithetha 'imifuno emhlophe.' Uya kufumana kwakhona esi sitali sifumaneka kwiivenkile zegrosari zaseAsia, kunye nakwiivenkile ezininzi ezinkulu zegrosari. Yintoni ekhethekileyo nge-bok choy? Funda ukuze ufumanise ukuba yintoni na kunye neenzuzo zayo zempilo.
Yazi iBok Choy-iVeggie yeCrunchy Cruciferous ekufuneka uyizameYintoni iBok Choy?
I-Bok choy luhlobo lwekhaphetshu yaseTshayina eyinxalenye ye Brassica okanye usapho lwe-cruciferous. Inxulumene ne-broccoli, i-cauliflower, i-kale kunye ne-mustard eluhlaza.
Eyaziwa ngokuqhelekileyo njengekhaphetshu emhlophe yaseTshayina, i-bok choy ayilona uhlobo lwekhaphetshu apho amagqabi ajikela ngaphakathi ukuze enze ibhola. Endaweni yoko, i-bok choy inesiseko se-bulbous, kunye nokukhanya kwamagqabi amaqabunga aluhlaza aphuma ngaphandle, okwenza iqoqo lemifuno. Xa iziqu ziphukile kwi-bulb, i-curly end of stems ifana ne-spoon.
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Ikhaphetshu iza ngobukhulu ezahlukeneyo, ukusuka 4 ukuya 12 intshi ubude. Iindidi ezincinci zibizwa ngokuba 'ziintsana' zeenguqulelo eziqhelekileyo okanye 'ezinkulu'. Iinguqulelo zabantwana nazo zithenda ngakumbi kwaye zincinci kwaye zincinci kwaye zinentambo ekuthungeni kuneentlobo ezinkulu.
Amagqabi kunye neziqu zeBok choy ziyatyiwa, zinika incasa exutyiweyo efana nesipinatshi kunye ne-chestnuts yamanzi. Uyakuqaphela ukuba iswiti kancinane kunye nethoni yepepile ephakathi. Amagqabi anencasa eninzi kunesiqu esithambileyo nesifumileyo.
Le khaphetshu inkruneka kwaye inamagqabi iza kwiindidi ezimbini eziphambili: i-bok choy emhlophe kunye ne-Shanghai bok choy (eyaziwa ngokuba yi-Shanghai eluhlaza). Le yokugqibela ifana neentlobo ezimhlophe ngaphandle kweziqu eziluhlaza. Ikwathambile kwincasa kwaye ikhrisime kancinci kancinci kuneqabane layo elimhlophe.
Bok Choy Nutrition
Nalu ulwahlulo lwesondlo sekomityi enye ye kuphekwe bok choy :
- Iikhalori ezingama-20
- 3g protein
- 0g amafutha
- 3g carbohydrate
- 2g ifayibha
- 158 mg calcium
- 631 mg potassium
- 2 mg intsimbi
- 44 mg ivithamin C
Ngokubanzi, i-bok choy yikhalori ephantsi, i-fat-fat kunye nemifuno eluhlaza enomsoco, ephezulu kwi-vitamin C kunye ne-potassium kwaye inika umthombo omhle we-calcium kunye nentsimbi.
IiNzuzo zeMpilo ezinokubakho yeBok Choy
Ukubandakanya imifuno efana ne-bok choy njengenxalenye eqhelekileyo yokutya kwakho kunokubonelela ngeenzuzo zempilo, kuquka oku kulandelayo:
Inokunciphisa umngcipheko womhlaza
I-Bok choy yimifuno ecebileyo ye-phytonutrient ene-antioxidant kunye ne-anti-inflammatory properties ezinokunciphisa umngcipheko we-bladder, gastric, colorectal kunye ne-endometrial cancers. Uhlalutyo lwemeta kunye nophononongo lophando kwijenali I-Chemistry yokutya wafumanisa ukuba ukutya i-100 grams yemifuno ye-cruciferous, efana ne-bok choy, yonke imihla yayidibene nokunciphisa i-10% kwingozi yokufa kuyo nayiphi na isizathu. (I-100 grams ye-bok choy ephekiweyo ingaphezulu kancinane kwesiqingatha sekomityi.)
Inokunciphisa ingozi yesifo senhliziyo
Ukubandakanya oku kuluhlaza kunye namagqabi njengenye yemifuno yakho ejikelezayo kwisidlo sakho seveki kunokunceda ukunciphisa umngcipheko wesifo senhliziyo. Uphando olupapashwe kwi ISondlo seMpilo yoLuntu icebisa ukuba ukutya amanani aphezulu e-vitamin C kudibaniswa ne-21% yengozi ephantsi yokufa kwesifo se-cardiovascular disease xa kuthelekiswa nalabo badla amanani aphantsi. I-antioxidant kunye ne-anti-inflammatory vitamin inokunceda ukuvelisa kunye nokukhulula i-nitric oxide, enceda ukusabalalisa imithwalo yegazi kunye nokukhuthaza ukusebenza kwemithambo yegazi enempilo.
Inokunciphisa umngcipheko wokuphazamiseka kwengqondo
Kwi- uphononongo loqwalaselo , abaphandi bafumanisa ukuba i-antioxidant-rich compounds (flavonoids) efumaneka kwimifuno kunye neziqhamo, ezifana ne-bok choy, inokudibaniswa nokunciphisa umngcipheko we-dementia. Ingcinga yokuba i-antioxidants ekhoyo kwimifuno kunye neziqhamo inokukhusela iiseli ze-neurological ekonakalisweni ngama-radicals asimahla, ukulibazisa ukuwohloka kwengqondo okunxulumene neminyaka. Nangona kunjalo, iziphumo zazithe ngqo kubantu abahlala eTshayina. Ababhali baqaphela ukuba uphando oluninzi luyafuneka. Ukuqwalasela olunye uphando isekela ingcamango yokuba iziqhamo kunye nokusetyenziswa kwemifuno kuhambelana nempilo engcono yengqondo, ungadla imifuno yakho oyithandayo, kuquka i-bok choy, ngokuzithemba.
Uyisebenzisa njani iBok Choy
I-Bok choy isetyenziswa kakhulu kwi-cuisine yaseTshayina. Yimifuno ephambili ekutyeni kwasekhaya nakwiindawo zokutyela zamaTshayina. Zininzi iindlela zokonwabela le mifuno-kwiChicken & Bok Choy Soup ngeGinger & Mushrooms, IiNoodles ezineziqholo ezinenyama yehagu, iiscallions kunye neBok Choy okanye kule Inyama yehagu kunye neBok Choy Gqiba .
Ukupheka i-bok choy ngokwayo, gaya ngegalikhi egayiweyo, ijinja egayiweyo kunye ne teaspoon okanye ezimbini zeoyile yokupheka.
I-steam bok choy ikhupha incasa yendalo yemifuno. Ukuba ithoni yayo yomhlaba kunye ne-peppery ininzi kakhulu kuwe, cinga ngokukhonza i-bok choy kunye ne-oyster sauce ecaleni. (Imifuno ingasebenzisa i-mushroom-based oyster sauce endaweni yoko.)
I-Bok choy nayo ifana nencasa kwisitya esiqhotsiweyo. Ixesha elide lokupheka lijika iziqu eziqhekekileyo zibe silky, zifumile kwaye zithambile. I-sauce ekhaphayo ekhaphayo yenza ukuba i-bok choy ibe mnandi kwaye ibe nencasa.
Ungaphinda unqumle i-bok choy ibe ngamaqhekeza amancinci kwaye uwafake ekuzaliseni amadombolo, ukunika ukuzaliswa i-crunch encinci elinganisa inyama.
Enye into ekufuneka uyiqaphele kukuba i-bok choy yimifuno enomswakama. Ukuba yenzelwe ukuba ihanjiswe kunye nezinye izithako ezithosiweyo, ezifana nale I-Sautéed Shiitake kunye ne-Bok Choy kunye ne-Shrimp , kukulungele ukuvuselela ezinye izithako kuqala, uze ungeze i-bok choy kwi-pan okanye i-wok ukunciphisa i-sogginess. I-Blanching iphinda incede ukugcina umbala wayo kunye nokuthamba kwe-crispy.
Ukuba ukhetha ukutya imifuno ikrwada, yongeza iziqwenga ezisikiweyo kule nto I-Crunchy Bok Choy Slaw -I-slaw idibanisa ngokugqibeleleyo nenyama eyosiweyo okanye inkukhu.
Okukwintsusa
I-Bok choy yimifuno enesondlo esongeza umbala, incasa kunye nokuthungwa kwezitya zemveli zaseTshayina naseAsia. Ubukho bonyaka wonke beBok choy buyenza ibe yongezelelo olugqibeleleyo kujikelezo lwakho lweveki lwemifuno.
Fumana indlela onokuyonwabela ngayo le khaphetshu njengenxalenye yokutya kwakho ngokukhangela ezi Recipes ezinempilo zeBok Choy kunye ne-Healthy Bok Choy Stir-Fry Recipes ngemibono yokutya kunye nenkuthazo.
