Bok Choy (Kabeeji China): Nutrition, Uru & Ntụziaka

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Achịcha na nri Asia, bok choy bụ otu n'ime ụdị akwụkwọ nri akwụkwọ ndụ kachasị mma. A maara akwụkwọ ndụ akwụkwọ ndụ maka ihe eji agwọ ọrịa, yana ihe akaebe site na mbido narị afọ nke ise ^[1] China. Idei mmiri nke abamuru nke ihe oriri na-esogbu osisi abụghị nanị na njedebe nke flavoursome kama ọ gbasara nke ahụike ahụike na ike ọkpụkpụ.

N'ibu uru bara uru na ọdịnaya dị elu nke beta-carotene ma e jiri ya tụnyere akwụkwọ nri ndị ọzọ, bok choy ji nwayọ nwayọ bụrụ akụkụ a na-apụghị ịpụ apụ ^[abụọ] nri dị mma. Na ọgwụ ndị China oge ochie, ejiri ya mee ihe n'ịgwọ ụkwara, ọkụ na ọrịa ndị yiri ya.

Ka ọ dị ugbu a, e nwere ịrị elu n'ọchịchọ maka akwukwo nri. N'ụwa nke taa maara ahụ ike, ọ dị mma ikwu na bok choy ejirila akara aka ya. Nri na uda nke ahihia ahihia na-agbakwunye na abamuru ya, na-eme ka o di mfe tinye na nri di iche iche.

Uru Nri Na Bok Choy

100 gram nke raw bok choy nwere 54 kcal ike, gram 0.2, 0.04 milligrams thiamine, 0.07 milligram riboflavin, 0,5 milligramms niacin, 0,09 milligram pantothenic acid, 0,19 milligram vitamin B6, 0.80 milligramms na 0.16 milligrams manganese.

Ihe oriri ndị ọzọ dị na gram 100 nke bok choy bụ ^[3]

• Gọọmentị carbohydrates dị 2.2
• 1 gram nri nri
• 1.5 gram protein
• 95.3 gram mmiri
• 243 microgram vitamin A
• 2681 microgram beta-carotene
• 66 microgram folate
• Mkpụrụ vitamin C 45
• Vitamin micro 46
• Calcium nke dị 105
• Magnesium milligram 19
• 252 miligram potassium
• Sodium dị milligram 65

Uru Ahụike Bok Choy

Otu ezigbo ihe na-enye vitamin C, vitamin K, fiber na beta-carotene, njiri nke bok choy bara ezigbo uru.

1. Mee ka ike ọkpụkpụ dịkwuo mma

Bok choy nwere ọdịnaya bara ụba nke mineral dịka magnesium, iron, calcium na zinc nke nwere mmetụta kpọmkwem na ime ka ike nke ọkpụkpụ gị dịkwuo mma. Iri nri nke bok choy mgbe niile ga-enwe mmetụta dị mma na ọkpụkpụ na njupụta. Nke a na - enyere aka igbochi mbido ọrịa ọkpụkpụ yana ịrịa ọrịa ọkpụkpụ metụtara afọ. Nchikota nke ^[4] vitamin K na calcium n’ime akwukwo ahihia bu ihe bara uru dika o wedatara ihe egwu nke okpukpu okpukpu, ebe o na akwalite mmepe nke onodu ogwe aka.

2. Belata obara obara

Ihe dị elu nke potassium na bok choy, tinyere calcium na magnesium ọdịnaya na-enye aka na-ebelata oke ọbara mgbali. Na potassium ^[5] na akwukwo nri na-arụ ọrụ dị ka vasodilator, si otú ahụ na-ebelata ahụ erughị ala na arịa ọbara.

3. Na-akwado ahụike obi

Nchikota nke phosphorus, magnesium na fiber n'ime akwukwo ahihia na enyere aka n’inwe obi di nma. Tinyere ihe ndị a, folate, potassium, ^[6] vitamin C, na vitamin B6 ọdịnaya na-enye aka na ebumnuche. Mkpụrụ vaịn dị na akwukwo ahụ na-arụ ọrụ site na ihichapụ toxins na cholesterol site na akwara. N'otu aka ahụ, ọ na-enye aka n'ibelata ogo nke homocysteine ​​n'ime ọbara nke nwere ike ibute nsogbu dị iche iche gbasara obi.

Consumptionụkarị nri bok choy na-enyere aka ijikwa ihe kwesịrị ekwesị ^[7] ịrụ ọrụ nke obi ma na-egbochi mmalite nke ọrịa strok, nkụchi obi na atherosclerosis.

4. Na-ebelata mbufụt

Bok choy nwere choline, ihe dị mkpa na-enyere aka belata ogo nke mbufụt . A na-akpọkwa ya dị ka mbufụt ^[8] mbenata gị n'ụlọnga, dị ka ọ na-egbochi mmalite nke mbufụt metụtara mbipụta dị ka nkwonkwo mgbu na ogbu na nkwonkwo.

5. Na-eme ka ọgụ ghara ịdịkwu mma

Akwụkwọ ndụ akwụkwọ ndụ nwere ezigbo ọdịnaya nke vitamin C na ya, nke dị oke mkpa iji melite usoro ahụ ji alụso ọrịa ọgụ. Vitamin C ^[9] ọdịnaya dị na bok choy na-enyere aka n'ịmepụta mmepụta mkpụrụ ndụ ọbara ọcha. N'ịbụ onye na-egbochi antioxidant, ọ na-enye aka igbochi ọrịa na-adịghị ala ala yana nrụgide oxidative.

6. Mma mgbaze

Eriri ihe dị n’ime bok choy bara uru n’inyere ndị ahụ aka ^[10] usoro nri nri. Consumption consumptionụkarị nri bok choy ọ bụghị naanị na ọ na-eme ka usoro ahụ dịkwuo mma kamakwa ọ na-agwọ ọrịa nri nri.

eke ihu asa maka mmanu mmanu akpụkpọ

7. Na-ewepu ihe efu efu

Ogidi sọlfọ ahụ dị ka ^{iri na otu} isothiocyanates dị na bok choy, tụgharịrị na glucosinolates na oriri ma na-akwalite mwepụ nke ọrịa kansa na-akpata radicals free. A na-amata akwụkwọ nri osisi na-egbu egbu maka ọgwụ ndị na-egbochi ọrịa kansa ^[12] na ihe omumu ekpughere mmetụta o nwere na mbenata ihe ize ndụ nke ngụgụ, prostate, na eriri afọ cancer.

Ihe na-ekpuchi na bok choy na-egbochi mmebi cell ^[13] ma mezie DNA ahụ. N'otu aka ahụ, selenium dị na akwukwo nri na-egbochi mmepe nke akpụ cancer na ahụ gị.

8. Na-agwọ anaemia

Ọdịdị dị elu nke folate na akwukwo nri cruciferous na-enyere aka imeziwanye mmiri nke iron, si otú ahụ na-ebuli mmepụta nke mkpụrụ ndụ ọbara uhie. Ọ na-nwere ezi ọdịnaya nke ígwè, si otú edebe a otu ebe larịị nke ^[14] haemoglobin.

9. Mma ahụ ike

Beta-carotene, selenium, vitamin K, na vitamin C na bok choy na-arụkọ ọrụ ọnụ iji meziwanye ahụike gị. Carotenoids dị na akwụkwọ ndụ akwụkwọ ndụ na-arụ ọrụ dị ka ihe mgbochi nchebe nke akwara obi nke anya. Vitamin A ^{iri na ise} ọdịnaya dị na bok choy na-enyere aka igbochi mmepe nke nrụgide oxidative na retina yana macular degeneration. Ọ na - enyere aka igbochi anya gị na cataracts na glaucoma.

10. Na-egbochi nsogbu ọwụwa

Ọ bara ọgaranya na vitamin B dị ka folate, a na-ewere bok choy bara uru na igbochi mmepe nke ọmụmụ ^[16] nkwarụ na nwa ebu n'afọ. Ọ na - enyere aka na nhazi nke mkpụrụ ndụ na uto, si otú a na - ebelata ohere nke nkwarụ ọ bụla dịka ụmụ aka na - eto eto ma ọ bụ nkwarụ neural na ụmụ amụrụ ọhụrụ.

11. Na-enye aka n’ịgwọ ngwa ngwa

Vitamin K ọdịnaya dị na bok choy yana ihe ndị ọzọ dị iche iche makwaara ịbụ ọbara ọgbụgba ^[17] gị n'ụlọnga. Iri bok choy maka onodu nke na eme ka obara obara obara dika ịwa ahụ ma ọ bụ mmerụ ahụ na-enyere aka Ọ bakwara uru maka ọbara ọgbụgba ma ọ bụ ịhụ nsọ nwanyị dị iche iche.

12. Na-eme ka mgbasa ọbara dịkwuo mma

Bok choy nwere ezigbo ọdịnaya nke ígwè, nke a maara na ọ nwere mmetụta dị mma n'ịbawanye mkpụrụ ndụ ọbara uhie. N'otu aka ahụ, ọdịnaya nke iron na-arụ ọrụ dị mkpa n'ime ka mgbasa ọbara dịkwuo mma. Ọ bụrụ na ahụ gị nwere ezigbo ígwè, nke a ga-enweta site na mgbe niile ^[16] oriri nke ígwè, na-enyere aka na imeziwanye mgbasa nakwa ikuku oxygenation nke akụkụ ahụ.

13. Na-agwọ ọrịa shuga

Nnyocha egosiwo na akwụkwọ nri crucife nwere mmetụta dị mma na ọrịa shuga. Nke ahụ bụ, ọ na - enyere aka n’ịnọgide na-enwe ọkwa shuga ma ghara ibulite ogo nke ọria mamịrị. Egosiri na ọ bara uru maka ndị mmadụ n'otu n'otu na ^[18] pịnye ụdị ọrịa shuga abụọ.

14. Mma akpụkpọ mma

Otu ezigbo ihe na-enye vitamin C, ị na-aokụkarị ihe bara uru bara uru maka akpụkpọ gị. Ihe collagen ahụ ^[19] emepụta site na vitamin C na-eme ka akpụkpọ ahụ dị ọcha ma mee ka ọ dị ọhụrụ.

Bok Choy Na Napa Kabeeji

Ọtụtụ mgbe mgbagwoju anya na ibe ha, akwụkwọ nri abụọ a na-akpọgide akpọgbu bụ kpam kpam ^{[iri abụọ]} iche iche.

Ezi ntụziaka

1. Garlic bok choy nwuo-ighe

Efrata ^{[iri abụọ na otu]}

ọgwụgwọ ụlọ maka ọrịa fungal na akụkụ nzuzo

• 1 tablespoon extra Virgin olive mmanụ
• 1 yabasị, gbanwere
• 2 garlic cloves, belata
• 1 tablespoon ginger, grated
• 2 iko shiitake mushrooms, chopped, ị ga-ewepụ
• 6 iko bok choy, gbanye n'ime ibe 2-inch
• 2 ose uhie, sliced ​​n'ime obere ibe
• 1 tablespoon lemon ihe ọ juiceụ juiceụ
• 1/4 iko cashews maka icho mma

Ntụziaka

• Kpoo mmanụ oliv n'ime ite buru ibu, karịrị ya oke.
• Tinye yabasị na mushrooms na bido-ighe maka nkeji abụọ.
• Tinye ginger, galik, na ose uhie.
• Tinye ihe ndị ọzọ.
• Kpuchie ihe dị ka nkeji abụọ na atọ iji mee ka bok choy.

2. Bok choy salad

M Ngwa

• 1/2 iko mmanụ oliv
• 3 tablespoons soy ihendori
• 2 bunches nwa bok choy, kpochara na sliced
• 1 ụyọkọ akwụkwọ ndụ akwụkwọ ndụ, gbanwere
• 1/8 iko almọnd slivered, toasted

Ntụziaka

• N'ime iko nke nwere ihe mkpuchi, gwakọta mmanụ oliv na soy ihendori.
• Ikpokọta bok choy, akwụkwọ ndụ akwụkwọ ndụ eyịm, na almọnd.
• Itufu na mgbakwasa, na-eje ozi.

Gụọ kwa : Ntụziaka Tofu na Bok Choy

Kpachara anya

• Dika bok choy bu akwukwo nri obe, o nwere enzyme nke ana akpo myrosinase ^[22] nke ahụ nwere ike igbochi ọrụ thyroid. Ọ nwere ike igbochi ahụ ahụ ịmịnye iodine n'ụzọ kwesịrị ekwesị. A na-akọkarị nke a n'ihe gbasara raw bok choy.
• Otu onye nke na-eri ndị na-eme ka ọbara dị njọ, dị ka warfarin kwesịrị ịkwụsị izere iri choo n'ihi na ^{[2. 3]} vitamin K ọdịnaya. O nwere ike ime ka ọbara gbaa.
• Oriri ogologo oge nke bok choy n'ọtụtụ buru ibu nwere ike ịkpalite ọrịa kansa. Indoles ^[24] na bok choy na-egbochi ntụgharị nke mkpụrụ ndụ carcinogenic, si otú ahụ na-ebuli ohere nke kansa.

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