Phunzirani kufunika kwa zakudya, makilogalamu, ndi ntchito za bok choy
Bok choy, wotchedwanso Chinese kabichi kapena pak choi, ndi membala wa banja la Brassica kabichi. Bok choy ndi ochepetsetsa kwambiri komanso otsika kwambiri mu carbs. Amagwirizanitsidwa kwambiri ndi zakudya za Chitchaina. Mukhoza kuchipeza mosavuta m'sitolo. Mtundu wokhwima uli ndi mapesi akulu akulu ndi masamba obiriwira. Mungapeze mwana wamng'ono wochepa kwambiri komanso wachikondi kwambiri bok boky (kapena Shanghai bok choy) nthawiyi.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
- 1 chikho chodulidwa chofiira bok choy: 1 gramu yogwira (net) makapu ndi 1 gram fiber ndi 9 calories
- Masentimita 4 (1/4 pounds) yaiwisi bok choy: 1 gramu yogwira (net) makapu ndi 1 gram fiber ndi 14 calories
- 1/2 chikho chophika bok choy: 2 magalamu othandiza (net) makapu ndi 1 gram fiber ndi 10 calories
Index Index ndi Glycemic Load
Mofanana ndi masamba ambiri omwe sali otha msinkhu, bukhu la bok choy yochepa kwambiri silingathe kudziwika ndi njira zowonetsera, koma kudya bok choy kumawoneka kukhalabe ndi zotsatira zochepa pa shuga la magazi. Mliriwu umaganizira kuchuluka kwa chakudya chimene amadya. Matenda a m'mimba osachepera 10 amadziwika kuti ndi otsika ndipo sayenera kukhala ndi zotsatira zochepa pamagulu a shuga ndi insulini. Pano pali kuyerekezera kwa glycemic load kwa bok choy:
- 1 chikho choboda bok: 1
- Masentimita (1/4 pounds) yofiira bok choy: 1
- 1/2 chikho chophika bok choy: 1
Madalitso a Zakudya
Bok choy ndi chitsimikizo chabwino cha vitamini C , vitamini C , vitamini K , vitamini A, ndi beta-carotene.
Ndicho chitsimikizo chabwino kwambiri cha folate, calcium, ndi vitamini B6 . Ndi imodzi mwa ndiwo zamasamba ndipo zimatengedwa kuti ndi masamba obiriwira .
Kusankhidwa
Mukasankha bok choy, yang'anani masamba okongola omwe ali obiriwira omwe amakhala ndi zimbudzi zomwe zimakhala zochepa. Masamba a Bok Bok ali ofanana ndi sipinachi ndipo zimayambira zimaoneka ngati udzu winawake koma ndi zoyera kuposa zobiriwira.
Musasambe bok choy mpaka mwamsanga musanaphike. Mukhoza kudya bok choy yaiwisi, koma anthu ambiri amawonjezerapo msuzi, mitsempha, ndi ntchentche.
Kusungirako
Bok choy iyenera kusungidwa mu firiji m'kadola yotsekemera mu thumba la pulasitiki lotayirira. Bok choy amatha masiku atatu kapena anayi m'firiji. Ngati mazira, akhoza kukhala pakati pa miyezi 10 mpaka 12.
Njira Zophikira Zosavuta
Bok Bok chophika mofulumira ndipo mukhoza kukonzekera ndi njira zosiyanasiyana , kuphatikizapo kuyendetsa, kuyambitsa-kuyuma, kukhwima, kusakaniza, ndi stewing. Gawo limodzi la mphindi zisanu kapena sefa, jambulani bok choy ndi mapeyala a chipale chofewa ndi bowa mu poto yowonongeka ndi mafuta pang'ono ndi nyengo kuti mulawe. Onjezani nkhuku kapena tofu zophika zisanachitike kuti mutenge chakudya chonse.
Mark Bittman, mlembi wa "Leafy Greens," amati bok choy ikhoza kukhala yowonongeka monga celery ngati mupitiriza nthawi yophika, koma ngati mukuphika kwa nthawi yayitali imakhala yosaoneka bwino.
> Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma tebulo a Glycemic Index ndi Ma Glycemic Load Values: 2008. Chisamaliro cha shuga . 2008; 31 (12): 2281-2283. onetsani: 10.2337 / dc08-1239.
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.