Bok Choy (Chinese kabichi): Zakudya zopatsa thanzi, maubwino & maphikidwe

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Chakudya chachikulu mu zakudya zaku Asia, bok choy ndi imodzi mwamasamba obiriwira kwambiri. Msuzi wobiriwira amadziwika ndi mankhwala, ndi umboni kuyambira koyambirira kwa zaka za zana lachisanu mu ^[1] China. Kusefukira kwa zabwino zomwe zimakhala ndi masamba obetchera sikuti zimangokhala zokongoletsa zokha koma zimafikira ku thanzi la diso ndi mphamvu ya mafupa.

Yodzaza ndi zakudya zopatsa thanzi komanso beta-carotene poyerekeza ndi masamba ena obiriwira, bok choy pang'onopang'ono ikukhala gawo losavomerezeka la ^[ziwiri] zakudya zabwino. Mu mankhwala akale achi China, idagwiritsidwa ntchito ngati machiritso pochizira chifuwa, malungo ndi matenda ofanana.

Pakadali pano, pakukwera kwakufunika kwa masamba obiriwira. M'dziko lamasiku ano lodzaza ndi thanzi, ndizotheka kunena kuti bok choy yawonetseranso kuti ndiyokhazikika. Tsamba lokoma ndi lofewa limapindulitsa, kulipangitsa kukhala kosavuta kuwonjezera pazakudya zosiyanasiyana.

Ubwino Wa Zakudya Za Bok Choy

Magalamu 100 a raw bok choy ali ndi mphamvu 54 kcal, mafuta 0,2 magalamu, 0.04 milligrams thiamine, 0.07 milligrams riboflavin, 0.5 milligrams niacin, 0.09 milligrams pantothenic acid, 0.19 milligrams vitamin B6, 0.80 milligrams iron ndi 0.16 milligrams manganese.

Zakudya zina zomwe zilipo magalamu 100 a bok choy ndizo ^[3]

• 2.2 magalamu chakudya
• 1 gramu ya fiber
• 1.5 magalamu mapuloteni
• 95.3 magalamu madzi
• Mavitamini 243 a vitamini A
• Ma microcams a 2681 beta-carotene
• 66 ma micrograms
• 45 mamiligalamu vitamini C
• Mavitamini 46 a vitamini K
• 105 milligrams calcium
• 19 milligrams magnesium
• 252 milligrams potaziyamu
• 65 mamiligalamu sodium

Ubwino Wa Zaumoyo Wa Bok Choy

Mankhwala abwino a vitamini C, vitamini K, fiber ndi beta-carotene, kumwa bok choy ndi kopindulitsa kwambiri.

1. Zimathandiza kuti mafupa akhale olimba

Bok choy ili ndi mchere wambiri monga magnesium, iron, calcium ndi zinc zomwe zimakhudza kwambiri kulimbitsa mphamvu ya fupa lanu. Kugwiritsa ntchito bok choy pafupipafupi kumathandizira pakukula kwa mafupa. Izi zimathandiza kupewa kufooka kwa kufooka kwa mafupa komanso kuchepetsa matenda okhudzana ndi msinkhu. Kuphatikiza kwa ^[4] Vitamini K ndi calcium zomwe zili ndi masamba obiriwira zimapindulanso chimodzimodzi chifukwa zimachepetsa kuwonongeka kwa mafupa, chifukwa zimalimbikitsa kukula kwa mafupa oyenera.

2. Amachepetsa kuthamanga kwa magazi

Potaziyamu wochuluka mu bok choy, pamodzi ndi calcium ndi magnesium zothandizira zomwe zimachepetsa mwachilengedwe kuthamanga kwa magazi. Potaziyamu ^[5] mu zamasamba zimagwira ntchito ngati vasodilator, potero zimathandizira kutakasuka m'mitsempha yamagazi.

3.Amalimbitsa thanzi la mtima

Kuphatikiza kwa phosphorous, magnesium ndi fiber mumtambo wobiriwira kumathandizira kukhala ndi mtima wathanzi. Pamodzi ndi izi, folate, potaziyamu, ^[6] vitamini C, ndi zomwe zili ndi vitamini B6 zimathandizira kuti izi zitheke. Mchere womwe umachokera mu tsamba limachotsa poizoni ndi cholesterol m'mitsempha. Momwemonso, zimathandizira kuchepetsa kuchuluka kwa homocysteine ​​m'magazi omwe angayambitse mavuto osiyanasiyana amtima.

Kugwiritsa ntchito bok choy pafupipafupi kumathandizira kuyang'anira koyenera ^[7] kugwira ntchito kwa mtima ndikuletsa kuyambika kwa sitiroko, matenda amtima ndi atherosclerosis.

4. Amachepetsa kutupa

Bok choy ili ndi choline, michere yofunikira yomwe imathandizira kuchepetsa milingo ya kutupa . Amadziwikanso kuti kutupa ^[8] Kuchepetsa wothandizila, chifukwa kumachepetsa kuyambika kwa zovuta zokhudzana ndi zotupa monga kupweteka kwa mafupa ndi nyamakazi.

5. Zimathandizira chitetezo chamthupi

Masamba obiriwira amakhala ndi vitamini C mkati mwake, yomwe ndi yofunika kwambiri pakukweza chitetezo cha mthupi. Vitamini C ^[9] Zomwe zili mu bok choy zothandizira kulimbikitsa kupanga maselo oyera. Kukhala antioxidant, kumathandizanso kupewa matenda osachiritsika komanso kupsinjika kwa oxidative.

6. Zimasintha chimbudzi

Zomwe zili mu bok choy ndizothandiza pothandizira ^[10] kugaya chakudya. Kugwiritsa ntchito bok choy pafupipafupi sikuti kumangowonjezera njirayi komanso kumathetsa mavuto am'mimba.

7. Amachotsa zopitilira muyeso zaulere

Mafuta a sulfure monga ^{[khumi ndi chimodzi]} isothiocyanates omwe amapezeka mu bok choy, amatembenukira ku ma glucosinolates pakumwa ndipo amalimbikitsa kuchotsedwa kwa zopitilira muyeso zomwe zimayambitsa khansa. Masamba a Cruciferous amadziwika chifukwa cha anticancer ^[12] ndipo kafukufuku wasonyeza momwe zimathandizira pakuchepetsa chiwopsezo cha khansa yam'mapapu, prostate, ndi colon.

Zomwe zili mu bok choy zimalepheretsa kuwonongeka kwa maselo ^[13] ndikukonza DNA. Momwemonso, selenium m'masamba imalepheretsa kukula kwa zotupa za khansa mthupi lanu.

8. Amachiza kuchepa kwa magazi m'thupi

Zolemba zambiri pamtengowo zimathandizira kukonza kuyamwa kwa chitsulo, potero kumakweza kupanga maselo ofiira. Ilinso ndi chitsulo chabwino, potero imakhala yolimba ^[14] hemogulobini.

9. Zimasintha thanzi la maso

Beta-carotene, selenium, vitamini K, ndi vitamini C mu bok choy zimagwirira ntchito limodzi kukonza ndi kusunga diso lanu. Ma carotenoids mumtambo wobiriwira amakhala ngati chotchinga kumatenda amaso. Vitamini A. ^{[khumi ndi zisanu]} Zomwe zili mu bok choy zimathandiza kupewa kukula kwa kupsinjika kwa oxidative mu diso komanso kuchepa kwa macular. Zimathandizanso kuteteza maso anu ku cataract ndi glaucoma.

10. Kumapewa zilema zobadwa nazo

Wolemera mu vitamini B wambiri monga folate, bok choy amawerengedwa kuti ndiwothandiza poletsa kukula kwa kubadwa ^[16] zopindika mwana wosabadwayo. Zimathandizira pakugawana kwama cell ndikukula, potero zimachepetsa mwayi waziphuphu zilizonse zobadwa nazo monga makanda ochepera thupi kapena ziphuphu za neural tube mwa ana obadwa kumene.

11. Zothandizira kuchiritsa mwachangu

Vitamini K yomwe ili mu bok choy pamodzi ndi zinthu zina zosiyanasiyana imadziwikanso kuti magazi amatseka magazi ^[17] wothandizila. Kudya bok choy pazinthu zomwe zimayambitsa magazi ochulukirapo, monga opaleshoni kapena kuvulala ndizothandiza. Zimapindulitsanso kutuluka m'mimba kapena kusamba modabwitsa kwambiri.

12. Zimasintha kayendedwe ka magazi

Bok choy ili ndi chitsulo chabwino, chomwe chimadziwika kuti chimakulitsa maselo ofiira amwazi. Momwemonso, chitsulo chimathandizira kwambiri pakufalitsa magazi. Ngati thupi lanu lili ndi chitsulo chochuluka, chomwe chingapezeke kudzera pafupipafupi ^[16] Kugwiritsa ntchito chitsulo, kumathandizira kukonza kufalikira komanso kupuma kwa ziwalo zamkati.

13. Amachiza matenda ashuga

Kafukufuku wasonyeza kuti masamba obetcherana amakhudza kwambiri matenda ashuga. Ndiye kuti, zimathandizira kukhalabe ndi shuga ndipo sizimakweza milingo ya matenda ashuga. Ikuwonetsedwa kuti ndi yopindulitsa kwa anthu omwe ali ndi ^[18] mtundu wa 2 shuga.

14. Zimasintha khungu

Chakudya chabwino cha vitamini C, kumwa bok choy nthawi zonse kumathandiza kwambiri pakhungu lanu. Kolajeni ^[19] wopangidwa ndi vitamini C amachititsa kuti khungu lizikhala ndi madzi komanso limapatsanso mphamvu.

Bokosi la Bok Choy Ndi Napa

Nthawi zambiri amasokonezeka wina ndi mzake, ndiwo zamasamba ziwiri zopachikidwazo zimakhala kwathunthu ^{[makumi awiri]} zosiyana.

Maphikidwe Aumoyo

1. Garlic bok choy kusonkhezera-mwachangu

Zosakaniza ^{[makumi awiri ndi mphambu imodzi]}

• Supuni 1 mafuta owonjezera a maolivi
• Anyezi 1, odulidwa
• 2 adyo cloves, odulidwa
• Ginger supuni 1, grated
• 2 makapu shiitake bowa, akanadulidwa, zimayambira kuchotsedwa
• Makapu 6 a bok choy, odulidwa mu zingwe ziwiri-inchi
• Tsabola wofiira 2, wodulidwa m'mizere yopyapyala
• Supuni 1 supuni ya mandimu
• 1/4 chikho chimakongoletsa zokongoletsa

Mayendedwe

• Kutenthetsa mafuta mu mphika waukulu, pamoto wapakati.
• Onjezani anyezi ndi bowa ndikugwedeza-mwachangu kwa mphindi ziwiri.
• Onjezani ginger, adyo, ndi tsabola wofiira.
• Onjezerani zotsalira zotsalira.
• Phimbani kwa mphindi ziwiri kapena zitatu kuti muotche bok choy.

2. Bok choyadi saladi

Ine zosakaniza

• 1/2 chikho cha mafuta
• Supuni 3 soya msuzi
• Magulu awiri mwana bok bok choy, kutsukidwa ndi kudula
• 1 gulu wobiriwira anyezi, akanadulidwa
• 1/8 chikho chosungunuka ma almond, toasted

Mayendedwe

• Mu botolo lagalasi lokhala ndi chivindikiro, sakanizani maolivi ndi msuzi wa soya.
• Sakanizani bok choy, anyezi wobiriwira, ndi maamondi.
• Ponyani ndi kuvala, ndikutumikira.

Komanso werengani : Tofu Ndi Bok Choy Chinsinsi

Kusamala

• Monga bok choy ndi masamba obetcherana pamtanda, imakhala ndi michere yotchedwa myrosinase ^[22] zomwe zingalepheretse chithokomiro kugwira ntchito. Imatha kuteteza thupi kuti lisayamwe bwino ayodini. Izi zimakonda kufotokozedwa ngati raw bok choy.
• Munthu amene akudya owonda magazi, monga warfarin sayenera kumwa bok choy chifukwa cha ^{[2. 3]} vitamini K okhutira. Itha kupangitsa magazi kuundana.
• Kugwiritsa ntchito bok choy nthawi yayitali kumayambitsa khansa. Achinyamata ^[24] mu bok choy amaletsa kutembenuka kwa mamolekyulu a khansa, potero kukulitsa mwayi wa khansa.

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