ʻO Bok Choy (Kāpena Kina): Nutrite, Pōmaikaʻi & Recipe

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ʻO kahi mea nui i ka meaʻai ʻAsia, ʻo bok choy kekahi o nā ʻano mea kanu olakino olakino loa. Kaulana ka ʻōmaʻomaʻo lau no kāna mau lāʻau lapaʻau, me nā hōʻike mai ka hoʻomaka ʻana o ke kenekulia ʻelima i ^[1] Kina. ʻO ka delu o nā pono i loaʻa i ka mea kanu kolio ʻaʻole palena wale ʻia i ka momona flavoursome akā hoʻonui ʻia i ka olakino o ka maka a me ka ikaika o ka iwi.

Hoʻouka ʻia me ka waiwai kūpono a me ka ʻike kiʻekiʻe o ka beta-carotene i ka hoʻohālikelike ʻana i nā lau lau ʻē aʻe, e lilo mālie ana ʻo bok choy i ʻāpana kūpono ʻole o ka ^[elua] papaʻai olakino. I nā lāʻau lapaʻau Kina kahiko, ua hoʻohana ʻia ia ma ke ʻano he mea hoʻōla i ka mālama ʻana i ka puʻu, ke kuni a me nā ʻano maʻi like.

I kēia manawa, piʻi aʻe ka noi no ka lau lau. I ka honua olakino olakino i kēia lā, palekana i ka ʻōlelo ʻana ua hōʻailona maoli ʻo bok choy i kona kū kū ʻole. Hoʻohui ka ʻoluʻolu a me ka ʻono crunchy o ka lau i kona pono, e hana ana i mea maʻalahi i nā ʻano kīʻaha like ʻole.

ʻO ka waiwai kūpono o Bok Choy

Loaʻa i ka 100 gram o ka bok bokyy ka 54 kcal ikehu, 0.2 gram momona, 0.04 milligrams thiamine, 0.07 milligrams riboflavin, 0.5 milligrams niacin, 0,09 milligrams pantothenic acid, 0.19 milligrams vitamina B6, 0.80 milligrams iron a me 0.16 milligrams manganese.

ʻO nā meaola ʻē aʻe i loaʻa i 100 mau gram o bok choy ^[3]

• Kālika pākīpika 2.2
• Puluniu papaʻai 1 gram
• 1.5 gram protein
• 95.3 gram ka wai
• 243 micrograms wikamina A
• 2681 micrograms beta-carotene
• 66 micrograms folate
• 45 milligrams wikamina C
• 46 micrograms huaola K
• 105 milligrams calcium
• 19 mau milligrams makanekiuma
• 252 milligrams potassium
• 65 milligrams sodium

Nā pono olakino o Bok Choy

ʻO kahi kumu maikaʻi loa o ka wikamina C, ka huaʻai K, ka puluniu a me ka beta-carotene, he mea maikaʻi loa ka hoʻohana ʻana i ka bok choy.

1. Hoʻonui i ka ikaika o ka iwi

He waiwai ka Bok choy o nā minelala e like me ka magnesium, ka hao, ka puna a me ka zinc i pili pololei i ka hoʻomaikaʻi ʻana i ka ikaika o kou iwi. ʻO ka ʻai mau ʻana o ka bok choy ka hopena maikaʻi i ka hanana iwi a me ka momona. Kōkua kēia i ka pale ʻana i ka hoʻomaka o ka osteoporosis a me ka palena ʻana i nā maʻi iwi pili i ka makahiki. ʻO ka hui pū ʻana o ^[4] ʻo ka huaʻai K a me ka maʻi kalima i loko o ka lau ʻōmaʻomaʻo he mea maikaʻi loa ia e hoʻoliʻiliʻi ai i nā maka o nā haʻi iwi, ʻoiai e paipai ana i ka hoʻomohala ʻana i ka iwi matrix iwi kaulike.

2. Hoʻemi i ke kahe o ke koko

ʻO ke kiʻekiʻe o ka potassium i loko o ka bok choy, me nā mea kōkua calcium a me magnesium i loko o ka hoʻoliʻiliʻi kūlohelohe i nā kiʻekiʻe o ke koko. ʻO ka potassium ^[5] i ka mea kanu e hana ma ke ʻano he vasodilator, no laila e hoʻomaha ai i ka haunaele i nā kīʻaha koko.

3. Hoʻonui i ke olakino puʻuwai

ʻO ka hui pū ʻana o ka phosphorus, ka magnesium a me ka fiber i ka lau ʻōmaʻomaʻo e kōkua i ka mālama ʻana i kahi puʻuwai olakino. Me kēia mau mea, ka folate, potassium, ^[6] wikamina C, a me ka huaʻai B6 ʻike i hāʻawi i ke kumu. Hana nā minelala i ka lau ma ka hoʻomaʻemaʻe i nā toxins a me ka cholesterol mai nā aʻa. Pēlā nō, kōkua ia i ka hōʻemi ʻana i nā pae o ka homocysteine ​​i ke koko e hiki ai ke kumu i nā pilikia o ka maʻi puʻuwai.

ʻO ka ʻai mau ʻana o ka bok choy kōkua i ka mālama ʻana i ka mea kūpono ^[7] ka hana ʻana o ka puʻuwai a kaohi i ka hoʻomaka ʻana o ka hahau, nā puʻuwai puʻuwai a me nā atherosclerosis.

4. Hoʻoemi i ka pehu

Aia i loko o Bok choy choline, kahi mea pono pono e kōkua e hōʻemi i nā pae o pehu . Kāhea ʻia nō hoʻi me ka lā ^[8] hoʻemi i ka agena, no ka mea, ka palena o ka hoʻomaka ʻana o nā pilikia e pili ana i ka mumū e like me ka ʻeha hui a me ka maʻi pākī.

5. Hoʻonui i ka palekana

ʻO ka lau ʻōmaʻomaʻo i kahi ʻike maikaʻi o ka huaora C i loko o ia, kahi mea nui i ka hoʻomaikaʻi ʻana i ka ʻōnaehana pale. ʻO ka huaora C ^[9] ʻike i nā kōkua ma bok choy i ka hoʻonāukiuki ʻana i ka hana o nā hunaola keokeo. ʻOiai he antioxidant ia, kōkua pū ia i ka pale ʻana i nā maʻi maʻi kūwahi a me ke koʻikoʻi oxidative.

6. Hoʻonui i ka digestion

Loaʻa ka waiwai o ka fiber i bok choy i ke kōkua ʻana i ka ^[10] kaʻina digestive. ʻO ka ʻai mau ʻana o bok choy ʻaʻole hoʻomaikaʻi wale i ke kaʻina akā mālama pū kekahi i nā maʻi digestive.

pehea e wehe maoli ai i nā kiko kiko

7. Wehe i nā radical manuahi

ʻO nā pūhui sulfur e like me ^{[umikumākahi]} isothiocyanates i loko o bok choy, huli i glukosinolates ma ka hoʻohana ʻana a paipai i ka lawe ʻia ʻana o nā radical free i loaʻa i ke kanesa. ʻIke ʻia nā mea kanu Cruciferous no kāna anticancer ^[12] a ua hōʻike nā noiʻi i ka hopena o ia mea i ka hōʻemi ʻana i nā makaʻu o ka hū, prostate, a me ka maʻi ʻaʻai kolone.

Ke pale nei ka ʻike folate i ka bok choy i ka hōʻino ʻana o ka cell ^[13] a hoʻoponopono i ka DNA. Pēlā nō hoʻi, ʻo ka selenium i ka mea kanu kaohi i ka ulu ʻana o nā maʻi ʻaʻai i loko o kou kino.

8. Mālama i ka anemia

ʻO ke kiʻekiʻe o ka folate i ka mea kanu kolio e kōkua ai i ka hoʻomaikaʻi ʻana i ka hao, no laila e hāpai ana i ka hana ʻana o nā hunaola ʻulaʻula. Loaʻa iā ia kahi ʻike maikaʻi o ka hao, a laila mālama i kahi pae paʻa o ^[14] hemoglobin.

9. Hoʻonui i ke olakino o ka maka

Hana pū ka beta-carotene, selenium, wikamina K, a me ka vitamina C i ka bok choy i ka hoʻomaikaʻi ʻana a me ka mālama ʻana i ke olakino o kou maka. Hana nā carotenoids i ka lau ʻōmaʻomaʻo i pale pale i ka coronary tract o nā maka. Wikamina A ^{[umikumālima]} kōkua ka ʻike ma bok choy e pale i ka hoʻomohala ʻana o ke koʻikoʻi oxidative i ka retina a me ka hoʻohaʻahaʻa macular. Mālama pū kekahi ia i kou mau maka mai ka cataract a me ka glaucoma.

10. Pale i nā kīnā hānau

Rich i ka B-wikamina paʻakikī e like me folate, manaʻo ʻia ʻo bok choy he mea maikaʻi i ka pale ʻana i ka ulu ʻana o ka hānau ^[16] kīnā o ka ʻōpū. Kōkua ia i ke kaʻina o ka mahele o ka pūnaewele a me ka ulu ʻana, a laila hoʻoliʻiliʻi i nā manawa o nā kīnā hānau e like me nā pēpē underweight a i ʻole nā ​​kīnā neural tube i nā keiki hānau hou.

11. Kōkua i ka hoʻōla wikiwiki

ʻO ka huaʻai K i loko o ka bok choy me nā ʻano waiwai ʻē aʻe i ʻike ʻia he pūpulu koko ^[17] ʻākena. ʻO ka ʻai ʻana iā bok choy no nā kūlana e kumu i ke kahe ʻana o ke kahe, e like me ke ʻoki ʻana a i ʻole kahi ʻeha ke kōkua. He mea maikaʻi no nā haemorrhoids a i ʻole menstruation kaumaha kaumaha.

12. Hoʻonui i ke kahe o ke koko

He waiwai maikaʻi ʻo Bok choy o ka hao, i ʻike ʻia he hopena maikaʻi i ka hoʻonui ʻana i nā hunaola ʻulaʻula. Pēlā nō, nui ka hana o ka hao i ka hoʻomaikaʻi ʻana i ke kahe o ke koko. Inā loaʻa i kou kino ka nui o ka hao, i hiki ke loaʻa ma o ka maʻamau ^[16] ka hoʻohana ʻana i ka hao, kōkua i ka hoʻomaikaʻi ʻana i ke kaapuni a me ka oxygenation o nā ʻōpū o loko.

13. Mālama i ka maʻi diabetes

Ua hōʻike ʻia nā noiʻi i loaʻa nā hopena maikaʻi i ka diabetes i nā mea kanu kolio. ʻO ia, kōkua ia i ka mālama ʻana i nā pae kō a ʻaʻole hoʻokiʻekiʻe i nā kiʻekiʻe o ka maʻi kō. Hōʻike ʻia he mea maikaʻi no kēlā me kēia kanaka me ^[18] ʻano 2 diabetes.

14. Hoʻonui i ka maikaʻi o ka ʻili

Kahi kumu maikaʻi loa o ka huaora C, ka hoʻohana mau ʻana o ka bok choy he mea maikaʻi loa no kou ʻili. ʻO ka collagen ^[19] hana ʻia e ka wikamina C mālama i ka ʻili i hydrated a me rejuvenated.

ʻO Bok Choy a me Napa Cabbage

Huikau pinepine me kekahi, ua pau loa kēia mau mea kanu kolifus ^[iwakālua] ʻokoʻa.

Nā ʻipesina Ola

1. ʻO Garlic bok choy stir-fry

Nā Pono ^{[iwakāluakumakahi]}

nā lāʻau lapaʻau home no ka ulu hou ʻana o ka lauoho

• 1 he punetune o ka aila puʻupaʻa keu
• ʻAkaʻakai, ʻokiʻoki
• 2 kālika kālika, ʻokiʻoki
• 1 kīʻaha kīwaha, kuʻi ʻia
• 2 mau kīʻaha shiitake, ʻokiʻoki, koʻokoʻo i wehe ʻia
• 6 kīʻaha bok choy, ʻokiʻoki ʻia i loko o nā ʻāpana 2-ʻīniha
• 2 pepa ʻulaʻula, ʻoki ʻia i loko o nā ʻāpana lahilahi
• 1 wai puna lemon
• 1/4 kīʻaha cashews no nā mea hoʻonani

Kuhikuhi

• Hoʻomaʻa i ka ʻaila ʻoliva i loko o ka ipu hao nui, ma kahi wela wela.
• E hoʻomoʻi i ka ʻakaʻakai a me nā fungus a me ka palai no nā minuke ʻelua.
• E hoʻomoʻi i ka ginger, kālika, a me ka pepa ʻulaʻula.
• Hoʻohui i nā mea hana i koe.
• Uhi ʻelua a ʻekolu mau minuke e mahu i ka bok choy.

2. ʻO kā Salata Cho Choy

ʻO wau nā mea kōkua

• 1/2 kīʻaha ʻaila
• 3 punetēpu soy sauce
• 2 ʻūlū pēpē pēpē, hoʻomaʻemaʻe a ʻoki ʻia
• 1 ʻōpuʻu ʻōmaʻomaʻo, ʻokiʻoki
• 1/8 kīʻaha slivered almonds, toasted

Kuhikuhi

• I loko o kahi kīʻaha kīʻaha me kahi uhi, e hui pū me ka aila ʻoliva a me ka meaʻai soy.
• Hoʻohui i ka bok choy, ʻōmaʻomaʻo ʻōmaʻomaʻo, a me nā ʻalemona.
• Kiola me ka lole, a lawelawe.

Heluhelu pū ʻia : ʻO ka meaʻai a Tofu And Bok Choy

Ka mālama ʻana

• ʻOiai ʻo bok choy kahi mea kanu kolose, loaʻa iā ia kahi enzyme i kapa ʻia ʻo myrosinase ^[22] hiki ke pale i ka hana thyroid. Hiki iā ia ke pale i ke kino mai ka lawe maoli ʻana o iodine. Hōʻike pinepine ʻia kēia i ka hihia o raw bok choy.
• ʻO ke kanaka e ʻai nei i ka lahilahi o ke koko, e like me warfarin pono e hōʻole i ka ʻai ʻana i ka bok choy ma muli o ka ^{[2. 3]} huaʻai K maʻiʻo. Hiki iā ia ke hoʻopili i ke koko.
• ʻO ka ʻai wā lōʻihi o bok choy i ka nui nui hiki ke hoʻonāukiuki i nā maʻi ʻaʻai. Nā indoles ^[24] i ka bok choy kaohi ʻana i ka hoʻohuli ʻia ʻana o nā mole kinoola, a laila hāpai i nā manawa o ka maʻi ʻaʻai.

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