Dzidza kukosha kwekudya, makorikori, uye kushandiswa kwekok choy
Bok choy, inonziwo Chinese cabbage kana pak choi, inhengo ye Brassica cabbage mhuri. Bok choy inonyanya kukosha uye yakanyanya mu carbs. Inonyatsobatanidzwa neChina chikafu. Unogona kuzviwana zviri nyore muchitoro. Mhando yakakura ine mavara machena machena uye mashizha matema. Iwe unogona kuwana zviduku uye zvekare mwana bhok bok choy (kana Shanghai bok choy) mumwaka.
Carbohydrate uye Fiber Counts
- 1 kapu yakasikwa yakashata bok choy: 1 gramu inobudirira (net) makedhaidhyrate uye 1 gram fiber uye 9 makori
- 4 ounces (1/4 pound) yakashata bok choy: 1 gramu inobudirira (net) makhahydrates uye 1 gram fiber uye 14 makori
- 1/2 mukombe yakabikwa bok choy: 2 gramu inobudirira (net) kabohydrate uye 1 gram fiber uye 10 makori
Glycemic Index uye Glycemic Load
Sezvo kune vakawanda vasiri mishonga yemiti, glycemic index ye bok choy haigoni kutsanangurwa nemaitiro, asi kudya bok choy inofungidzirwa kuti haina zvishoma pamushuga weropa. Iko glycemic load inofunga nezvekuwanda kwezvokudya zvinodyiwa. Rimwe glycemic load risingasviki gumi rinonzi rakaderera uye harifaniri kuva nemigumisiro shoma pamazinga eropa uye gorosi uye zvinokonzera insulini. Heano kuongororwa kweglycemic load for bok choy:
- 1 cup raw bok choy: 1
- 4 ounces (1/4 pound) raw bok choy: 1
- 1/2 mukombe yakabikwa bok choy: 1
Nutritional Benefits
Bok choy inonyanya kugadzirisa fiber, vitamini C , vitamini K , vitamini A, uye beta-carotene.
Icho chinhu chakanakisisa chinobva kune folate, calcium, uye vitamini B6 zvakare. Icho chiri chimwe chemiriwo yakakura uye inoonekwa semashizha mashizha matsvuku .
Kusarudzwa
Paunosarudza bok choy, tsvaga mavara ane ruvara rwemavara akaenderera mberi akasimba zvakasimba izvo zvinyorova. Bok choy mashizha akafanana mukuonekwa kwepinashi uye maitiro anotaridzika seyelery asi ari akachena kupfuura matema.
Usashambidza bok choy kusvika pakarepo usati wabika. Iwe unogona kudya bok choy yakasvibirira, asi vanhu vakawanda vanowedzera iyo kune mashupisi, mashizha, uye kusvetedza-frys.
Kuchengetedza
Bok choy inofanira kuchengetwa mufiriji muvhara rinoputika muhomwe yepurasitiki yakasununguka. Bok choy inogona kupedza mazuva matatu kusvika mana mufiriji. Kana ichando, inogona kugara pakati pemwedzi 10 kusvika ku12.
Easy Cooking Techniques
Bok choy vanobika nokukurumidza uye unokwanisa kuzvigadzira nemhando dzakasiyana-siyana , kusanganisira kupisa, kusveta-kunya, kusungurudza, kugadzira, uye kubika. Kwemaminiti mashanu emiganhu kurutivi rwekudya kana kudya, saute bok choy nemapanga echando akachekwa uye mushwa mune ganda rinopisa nemafuta maduku uye nguva yekudya. Wedzera pre-yakagadzirwa chicken kana kutifu kune ichi kuti uwane kudya kwakakwana.
Mark Bittman, munyori we "Leafy Greens," inotaura kuti bok choy inogona kunge yakaoma sewaini yewaini kana iwe uchichengeta nguva yekubika, asi kana ukabika kwenguva yakareba inova nekugadzirwa kwakasvibirira kwakasiyana nemidhi.
> Sources:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index uye Glycemic Load Values: 2008. Chirwere cheshuga . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA National Nutrient Database ye Standard Standard, United States Dhipatimendi Rekurima. https://ndb.nal.usda.gov/ndb/.