Bok Choy (Chinese Cabbage): Kudya, Bhenefiti & Mapoka

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Chikafu mune chikafu cheAsia, bok choy ndeimwe yemhando dzakapusa dzemiriwo yakasvibirira. Iyo yakasvibira ine mashizha inozivikanwa nemishonga yayo, nehumboo kubva pakutanga kwezana ramakore rechishanu mu ^[1] China. Mafashama ebhenefiti anowanikwa neiyo cruciferous miriwo haingogumiri kune flavoursome jolt asi inowedzera kune iyo yeziso hutano uye mapfupa simba.

Yakazara nehutano hwakakosha uye yakakwira zvemukati me beta-carotene tichienzanisa nemimwe miriwo yemashizha, bok choy iri zvishoma nezvishoma ichiva chikamu chisinganzwisisike che ^[piri] kudya kunovaka muviri. Mumushonga wekare wechiChinese, waishandiswa sechinhu chekuporesa pakurapa chikosoro, fivhiri uye zvimwe zvirwere.

Parizvino, pane kukwira kwekudiwa kwemuriwo une mashizha. Munyika inoziva nezvehutano yanhasi, zvakachengeteka kutaura kuti bok choy yakanyatso kuratidza kumira kwayo kusinga tsanangurike. Iyo inonaka uye inotapira kunhuhwirira kweshizha kunowedzera kubatsiro rayo, richiita kuti riwedzere kuwedzera-kune akasiyana madhishi.

Kukosha Kwehutano KweBok Choy

100 gramu yeakasanganiswa bok choy ane 54 kcal simba, 0.2 gramu mafuta, 0.04 milligrams thiamine, 0.07 milligrams riboflavin, 0.5 milligrams niacin, 0.09 milligrams pantothenic acid, 0.19 milligrams vhitamini B6, 0.80 milligrams iron ne 0.16 milligrams manganese.

Mimwe miriwo iripo mune zana magiramu ebok choy ari ^[3]

• 2.2 gramu makabhohaidhiretsi
• 1 gramu yekudya fiber
• 1.5 gramu mapuroteni
• 95.3 gramu mvura
• 243 micrograms vhitamini A
• 2681 micrograms beta-carotene
• 66 micrograms folate
• 45 milligrams vhitamini C
• 46 micrograms vitamini K
• 105 milligrams calcium
• 19 milligrams magnesium
• 252 milligrams potasium
• 65 milligrams sodium

Hutano Bhenefiti YaBok Choy

Chinhu chakanakisa chinopa vhitamini C, vhitamini K, fiber uye beta-carotene, kunwa kwebok choy kunobatsira zvakanyanya.

1. Inovandudza simba repfupa

Bok choy ine hupfumi zvemukati memaminerari senge magnesium, iron, calcium uye zinc ine chakanangana nekuvandudza simba repfupa rako. Kugara uchishandisa bok bok choy ichave nemhedzisiro pane chimiro chefupa uye huwandu. Izvi zvinobatsira mukudzivirira kutanga kwe osteoporosis pamwe nekuganisira zera-rine hukama nemapfupa maronda. Iko kusanganiswa kwe ^[4] vhitamini K uye calcium zvirimo mumashizha emashizha zvinobatsira zvakaenzana sezvo zvichideredza njodzi dzekutyoka kwemapfupa, sezvo ichisimudzira kukura kweyakaenzana mapfupa matrix.

2. Inoderedza BP

Iyo yepamusoro yezvinhu zve potassium mu bok choy, pamwe neiyo calcium uye magnesium zvemukati zvinobatsira mukuzvarwa zvichideredza iwo mazinga epamusoro eropa. Iyo potasium ^[5] mumuriwo unoshanda sevasodilator, nokudaro uchibvisa kunetsekana mumidziyo yeropa.

3. Kunowedzera hutano hwemwoyo

Iko kusanganiswa kwe phosphorus, magnesium uye fiber mune yakasvibira girini kunobatsira mukuchengetedza moyo wakagwinya. Pamwe pamwe neizvi, folate, potasium, ^[6] vitamini C, uye vhitamini B6 zvemukati zvinobatsira kuchinangwa. Iyo zvicherwa zviri mushizha zvinoshanda nekubvisa huturu uye cholesterol kubva mutsinga. Saizvozvo, zvinobatsira mukuderedza huwandu hwehomocysteine ​​muropa iyo inogona kukonzeresa nyaya dzakasiyana dzemoyo.

Kugara uchishandisa bok bok choy inobatsira kubata zvakakodzera ^[7] kushanda kwemoyo uye kunotadzisa kutanga kwekurohwa, kurohwa kwemoyo uye atherosclerosis.

4. Inoderedza kuzvimba

Bok choy ine choline, chinhu chakakosha chinovaka muviri chinobatsira kudzikisa mazinga e kuzvimba . Inodanwawo sekuti kuzvimba ^[8] yekudzora mumiririri, sezvo ichiganhurira kutanga kwehukama-zvine chekuita nenyaya dzakadai sekurwadziwa pamwe uye arthritis.

5. Kunowedzera hutachiona

Iyo girini yemashizha ine yakanaka yezvinhu vhitamini C mairi, iyo yakakosha mukuvandudza immune immune inoshanda. Vitamini C ^[9] zvirimo mubok choy rubatsiro mukusimudzira kugadzirwa kwemachena masero eropa. Kuve antioxidant, inobatsirawo mukudzivirira zvirwere zvisingaperi pamwe nekushushikana kweiyo oxidative.

6. Inovandudza kugaya

Iyo fiber yezvinyorwa mubok choy inobatsira mukubatsira iyo ^[10] kugaya chikafu. Kugara uchishandisa bok bok choy kwete chete inovandudza maitiro asiwo kugadzirisa kusagadzikana kwekugaya.

7. Inobvisa mahara radicals

Iyo sulfur yakavakirwa makomputa senge ^{[gumi neimwe]} isothiocyanates iripo mubok choy, inoshandukira kumaglucosinolates pane kunwiwa uye inosimudzira kubviswa kwekenza-inokonzeresa mahara radicals. Cruciferous miriwo inozivikanwa neayo anticancer zvivakwa ^[12] uye zvidzidzo zvakaratidza kukanganisa kwazvinoita pakuderedza njodzi dzemapapu, prostate, uye gomarara rekoloni.

Iyo folate yezvinhu mubok choy inodzivirira kukuvara kwesero ^[13] uye kugadzirisa iyo DNA. Saizvozvo, selenium iri mumuriwo inotadzisa kukura kwemamota ane gomarara mumuviri wako.

8. Inobata kupererwa neropa

Izvo zvemukati zvemukati zvemuchirango zvinobatsira mukuvandudza kutora kwesimbi, nokudaro zvichisimudzira kugadzirwa kwemasero matsvuku eropa. Iyo zvakare ine yakanaka yezvinyorwa yesimbi, nokudaro ichichengeta yakatsiga nhanho ye ^[14] hemoglobin.

9. Inovandudza hutano hwemaziso

Iyo beta-carotene, selenium, vitamini K, uye vhitamini C mu bok choy inoshanda pamwechete mukuvandudza nekuchengetedza hutano hweziso rako. Iyo carotenoids mumashizha emashizha anoita sedziviriro yekudzivirira kune iyo coronary turakiti yemaziso. Vhitamini A ^{[gumi neshanu]} zvemukati mubok choy zvinobatsira kudzivirira kukura kweiyo oxidative kusagadzikana muiyo retina pamwe nekuora kwemacular. Izvo zvinobatsirawo kudzivirira maziso ako kubva kumakata uye glaucoma.

10. Inodzivirira kuberekwa hurema

Akapfuma muB-vhitamini yakaoma senge folate, bok choy inoonekwa seinobatsira mukudzivirira kukura kwekuberekwa ^[16] kukanganisa mu fetus. Iyo inobatsira mukuita kwesero kupatsanurwa uye kukura, nokudaro ichideredza mikana yechero zvipi zvourema hwekuzvarwa hwakadai senge vane huremu hwevacheche kana neural tube zviremara muvacheche.

11. Zvibatsiro mukupora nekukurumidza

Iyo vhitamini K yezviri mubok choy pamwe nezvimwe zvakasiyana zvivakwa inozivikanwa zvakare sekugwamba kweropa ^[17] mumiririri. Kudya bok choy yemamiriro ezvinhu anokonzeresa kubuda ropa, sekuvhiyiwa kana kukuvara kunobatsira. Izvo zvakare zvinobatsira kune haemorrhoids kana zvisingaite zvinorema kuenda kumwedzi.

12. Inovandudza kutenderera kweropa

Bok choy ine chinyorwa chakanaka chesimbi, icho chinozivikanwa kuva nehunhu hwakanaka mukuwedzera masero matsvuku eropa. Saizvozvowo, zvemukati zvesimbi zvinoita basa rakakosha mukuvandudza kutenderera kweropa. Kana muviri wako uine huwandu hwakanaka hwesimbi, iyo inogona kuwanikwa kuburikidza neyakajairwa ^[16] kunwa kwesimbi, kunobatsira mukuvandudza kutenderera pamwe neoksijeni yenhengo dzemukati.

13. Anorapa chirwere cheshuga

Zvidzidzo zvakaburitsa kuti cruciferous miriwo ine hutano hwakanaka pachirwere cheshuga. Ndokunge, zvinobatsira mukuchengetedza huwandu hweshuga uye hazvikwidziridze iwo mazinga eshuga. Iyo inoratidzwa kuve inobatsira kune vanhu vane ^[18] mhando 2 chirwere cheshuga.

14. Inovandudza kunaka kweganda

Iyo yakanakisa sosi yevhitamini C, kugara uchidya bok bok choy inobatsira zvakanyanya kune rako ganda. Iyo collagen ^[19] inogadzirwa nevhitamini C inochengeta ganda riine hunyoro uye rimutsiridzwa.

Bok Choy Uye Napa Kabichi

Kazhinji inovhiringidzika nemumwe, iyi miviri yemuchinjikwa miriwo yakazara ^{[makumi maviri]} zvakasiyana.

Healthy Recipes

1. Garlic bok choy kurunga-fry

Zvinoshandiswa ^{[makumi maviri nerimwe]}

• 1 tablespoon yakawedzera mhandara yemafuta emuorivhi
• 1 hanyanisi, yakatemwa
• 2 garlic clove, akachekwa
• 1 tablespoon ginger, grated
• 2 makapu shiitake howa, akachekwa, madzinde akabviswa
• 6 makapu bok choy, akachekwa mu2-inch strips
• 2 mhiripiri tsvuku, yakatemwa kuita matete matete
• 1 tablespoon muto wemonimu
• 1/4 mukombe cashews yekushongedza

Mirayiridzo

• Pisa mafuta omuorivhi muhari hombe, pamusoro pepakati moto.
• Wedzera hanyanisi nehowa uye simbisa-fry kwemaminetsi maviri.
• Wedzera ginger, garlic uye pepper tsvuku.
• Wedzera zvakasara zvinoshandiswa.
• Dhavhara kwemaminetsi maviri kusvika matatu kuti ubhabise iyo bok choy.

2. Bok choy saradhi

Ini ngredients

• 1/2 mukombe wemafuta emuorivhi
• 3 tablespoons soy muto
• 2 bunches baby bok choy, yakacheneswa uye yakatemwa
• 1 bunch green anyanisi, akachekwa
• 1/8 mukombe wakatsvedza maarumondi, yakashambiswa

Mirayiridzo

• Muchirongo chegirazi chine muvharo, sanganisa pamwe mafuta omuorivhi uye soy muto.
• Sunga iyo bok choy, green hanyanisi, uye maamondi.
• Tora nekupfeka, uye shumira.

Verenga zvakare : Tofu Uye Bok Choy Recipe

Kuchengetedza

• Sezvo bok choy iri yemuchinjikwa yemuriwo, iine enzyme inonzi myrosinase ^[22] izvo zvinogona kutadzisa iyo thyroid kushanda. Inogona kudzivirira muviri kubva kunyatsoyamwa ayodini. Izvi zvinowanzo kutaurwa mune yakasvibirira bok choy.
• Mumwe munhu arikudya ropa-vatete, senge warfarin anofanirwa kurega kupedza bok choy nekuda kwe ^{[2. 3]} vhitamini K zvemukati. Zvinogona kukonzera kuti ropa rigwamba.
• Yenguva refu kushandiswa kwebok choy muhuwandu hwakawanda kunogona kukonzera cancer. Vechidiki ^[24] mu bok choy inodzivirira kushanduka kwemakemikari emakemikari, nokudaro ichisimudza mikana yekenza.

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