Bok choy ndi membala wa masamba a cruciferous, choncho akugwirizana ndi broccoli, ziphuphu za Brussels, arugula, cauliflower, kabichi, ndi kale . Nthawi zambiri mumapezeka zakudya za ku Asia, koma mukhoza kuzigwiritsa ntchito ngati chakudya.
1 - Chifukwa Choyenera Kudya Bok Choy
Popeza ndi masamba okhwima, mungakhale otsimikiza kuti bok choy ili ndi zakudya zabwino. Ndipotu, chikho chimodzi cha masamba obiriwira omwe ali ndi boky ali ndi makilogalamu asanu ndi anayi okha. Chikho chimodzi cha bok choy chophika chimakhala ndi makilogalamu 20 okha, kotero izi ndizovuta kwambiri kuwonjezera ku zakudya zolemera. Bok choy imakhalanso ndi calcium, potassium, folate, vitamini C, ndi vitamini A.
Bok choy amapita ndi maina ena monga kabichi, pak choi, ndi masamba oyera. Sitolo yanu ya m'deralo ingangotenga nthawi yokha yokwakukulu koma ikani ndi mwana bok choy ngati mungapeze. Baby bok choy ndi wachifundo kwambiri ndipo ali ndi kukoma kokoma, kokoma.
Ndiye mukakonzeka, pendani muwonetsero kuti mudziwe kuphika kwanu.
2 - Steamed Bok Choy
Bok choy ndisavuta kutentha, makamaka ngati mumasankha mwana bok choy. Chinthu chofunika kwambiri ndi kukatsuka botani yanu bwino kuti muchotse chotupa chilichonse chimene chingakhale pamtunda. Zimangotenga pafupifupi mphindi zisanu kuti ziwoneke bwino. Gwiritsani ntchito mafuta a azitona, adyo, mchere, ndi tsabola.
3 - Bok Choy mu Stir Fry
Bok choy ikhoza kusunthira komanso kutsekedwa pokhapokha ngati chogwiritsidwa ntchito popanga zakudya zovuta kwambiri.
4 - Bok Choy mu Msuzi
Bok choy ndi gawo lopangira msuzi-yesetsani kuwonjezera zidutswa za mwana bok koy ku supu ya nkhuku kapena mphodza.
5 - Gololed Bok Choy
Bok choy ikhoza kumakhetsedwa pamapanga kapena poto yomwe imayikidwa pa grill yanu. Ngati mulibe grill kapena ozizira kwambiri kunja kuti muigwiritse ntchito, yesani kuyeseza bok choy m'malo mwake. Kumaliza ndi msuzi wa soya pang'ono ndi mafuta a mafuta.
6 - Braised Bok Choy
Sungani botani yanu muyamwa yamoto monga nkhuku, ng'ombe kapena masamba msuzi. Kujambula kumakhala kofanana ndi kuyendetsa, koma mumatulutsa madzi owonjezera.
> Chitsime:
> United States Dipatimenti ya Zamalonda Dipatimenti Yofufuza Zachipatala National Nutrient Database ya Standard Reference Release 28. "Basic Report: 11116, kabichi, Chinese (Pak Choi), Yaikulu."