Bok choy inhengo yemudzimai we cruciferous wemiriwo , saka yakabatana ne broccoli, maBrussels anomera, arugula, cauliflower, kabichi, uye kare . Inowanzowanikwa muzvokudya zveAsia, asi iwe unogona kuishanda sechidimbu nechikafu chero chipi zvacho.
1 - Nei Uchifanira Kudya Bok Choy
Sezvo chiri chibage chakakosha, iwe unogona kuva nechokwadi kuti bok choy inotakurwa nehutano hwakanaka. Mukati, imwe kapu yemashizha shredded bok choy ine mapfumbamwe mapfumbamwe. Rimwe kapu yekubika yak choy ine makori makumi maviri chete, saka iyi isvggie yakawanda yekuwedzera kuhoora kwekudya. Bok choy inowedzerawo mu calcium, potasium, folate, vitamini C, uye vitamini A.
Bok choy inofamba nedzimwe mazita akadai semuchena kabichi, pak choi, nemuchena mutsva. Zvokudya zvako zvekumba zvinogona kutakura nguva dzose zvakakura-up bok choy asi enda nevana bok choy kana uchikwanisa kuzviwana. Bhoek bok choy yakanyanya kunyorova uye ine unhu hwakanyanya, hunotapira.
Zvino kana iwe wakagadzirira, flip parladeshow kuti udzidze kugadzira yako bok choy.
2 - Steamed Bok Choy
Bok choy iri nyore kupisa, kunyanya kana ukasarudza mwana bok choy. Chinhu chinonyanya kukosha ndeyekushambidza ako bok choy zvakakwana kuti ubvise chero grit rinogona kumira pamashizha. Zvinongotora anenge maminetsi matanhatu kuti uende mubhokisi rako. Toss the steamed bok choy nemafuta mashoma emuorivhi, garlic, munyu, uye pepper.
3 - Bok Choy mu Stir Fry
Bok choy inogona kukurudzira-yakabikwa uye inoshandiswa pachedu kana inoratidzirwa sechinhu chinowanikwa mune imwe yakaoma yakaoma-fry dish.
4 - Bok Choy mune Muto
Bok choy inhengo yakanakisisa yekuswa-edza kuwedzera zvidimbu zvesana bhok choy kumushonga wekuku kana yemiriwo.
5 - Grilled Bok Choy
Bok choy inogona kudirwa pamakona kana pane pani yakaiswa pane grill yako. Kana iwe usina grill kana kuti inotonhorera kunze kuti uishandise, zvino edza kubatanidza bok choy pane. Pedzisa nekey soy sauce uye chili mafuta.
6 - Braised Bok Choy
Bvisa bhokisi rako mumvura yakasviba yakadai sehuku, nyama yemombe kana yemiriwo muto. Kuita bhandi kwakafanana nekunyorova, asi iwe unowedzera kunaka kubva mumvura yako yakashongedza.
> Kwakabva:
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirongwa National Nutrient Database ye Standard Standard Release 28. "Basic Report: 11116, Cabbage, Chinese (Pak Choi), Raw."