I-Bok Choy (Iklabishi yaseTshayina): Isondlo, izibonelelo kunye neeresiphi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

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Isidlo kwindawo yokutya yaseAsia, i-bok choy yenye yezona ntlobo ziphilileyo zemifuno eluhlaza. Uhlaza olunamagqabi luyaziwa ngamayeza alo, nobungqina obuvela ekuqaleni kwenkulungwane yesihlanu ngo ^[1] China. Unogumbe wezibonelelo ezinayo imifuno ye-cruciferous ayiphelelanga nje kwi-flavourome jolt kodwa iya kufikelela kwimpilo yamehlo kunye nokomelela kwethambo.

Ukuthwala ixabiso lesondlo kunye nomxholo ophezulu we-beta-carotene xa kuthelekiswa neminye imifuno enamagqabi, i-bok choy iya isiba yinxalenye engafundekiyo ^[Mbini] ukutya okusempilweni. Kumayeza amandulo amaTshayina, yayisetyenziswa njengezinto zokunyanga ukukhohlela, umkhuhlane kunye nezifo ezifanayo.

Okwangoku, kukho ukwanda kwimfuno yemifuno enamagqabi. Kwihlabathi elixhalabileyo ngempilo yanamhlanje, kukhuselekile ukutsho ukuba i-bok choy ibonakalisile ukuma kwayo okungenakuchazeka. I-flavour epholileyo kunye neqabileyo yongeza kwinzuzo yayo, okwenza kube lula ukongeza kwiindidi ezahlukeneyo.

Ixabiso lesondlo seBok Choy

Iigrama ezili-100 ze-bok bok eluhlaza ziqukethe i-54 kcal energy, i-0.2 gram fat, i-0.04 milligrams thiamine, i-0.07 milligrams riboflavin, i-0.5 milligrams niacin, i-0.09 milligrams i-pantothenic acid, i-0.19 milligrams i-vitamin B6, i-0.80 milligrams yentsimbi kunye ne-0.16 milligrams manganese.

Ezinye izondlo ezikhoyo kwiigram ezili-100 zebok choy zezi ^[3]

• 2.2 iigram carbohydrate
• 1 gram ifayibha yokutya
• 1.5 iigrem protein
• 95.3 iigram zamanzi
• 243 micrograms vitamin A
• Ii-micrograms ezingama-2681 ze-beta-carotene
• Ii-micrograms ezingama-66
• Iimiligram ezingama-45 iivithamini C
• Ii-micrograms ezingama-46 zevithamini K
• I-calcium eyi-milligram ezili-105
• I-19 milligrams magnesium
• 252 milligrams potassium
• 65 milligrams isodiyam

IziBonelelo zezeMpilo zeBok Choy

Umthombo ogqwesileyo wevithamini C, ivithamin K, ifayibha kunye ne-beta-carotene, ukusetyenziswa kwe-bok choy kuluncedo kakhulu.

1. Iphucula amandla ethambo

I-Bok choy inomxholo otyebileyo wezimbiwa ezifana ne-magnesium, i-iron, i-calcium kunye ne-zinc enegalelo ngqo ekuphuculeni amandla ethambo lakho. Ukusetyenziswa rhoqo kwe-bok choy kuya kuba nefuthe elihle kulwakhiwo lwethambo kunye noxinano. Oku kunceda ekuthinteleni ukuqala kwe-osteoporosis kunye nokuthintela izifo ezinxulumene nobudala. Indibaniselwano ye ^[4] ivithamin K kunye nomxholo wecalcium kumagqabi aluhlaza aluncedo ngokulinganayo nanjengoko unciphisa umngcipheko wokuqhekeka kwamathambo, nanjengoko ikhuthaza ukukhula kwamathambo alinganayo.

2. Kunciphisa uxinzelelo lwegazi

Umxholo ophezulu we potassium kwi-bok choy, kunye ne-calcium kunye nomxholo we-magnesium ekunciphiseni ngokwendalo amanqanaba aphezulu oxinzelelo lwegazi. Potassium ^[5] kwimifuno isebenza njenge-vasodilator, ngaloo ndlela kunciphisa uxinzelelo kwimithambo yegazi.

3. Ikhulisa impilo yentliziyo

Indibaniselwano ye-phosphorus, i-magnesium kunye ne-fiber kuluhlaza olunamagqabi kunceda ekugcineni intliziyo esempilweni. Kunye nezi, folate, potassium, ^[6] ivithamin C, kunye nomxholo wevithamini B6 unegalelo kwinjongo. Iiminerali ezikwigqabi zisusa iityhefu kunye necholesterol kwimithambo. Kwangokunjalo, iyanceda ukunciphisa amanqanaba e-homocysteine ​​egazini enokubangela imiba eyahlukeneyo yentliziyo.

Ukusetyenziswa rhoqo kwe-bok choy kunceda ukulawula okufanelekileyo ^[7] Ukusebenza kwentliziyo kunye nokuthintela ukuqala kokubetha, isifo sentliziyo kunye ne-atherosclerosis.

4. Kunciphisa ukudumba

I-Bok choy iqulethe i-choline, isondlo esibalulekileyo esinceda ukunciphisa amanqanaba ukudumba . Ikwabizwa ngokuba kukudumba ^[8] iarhente yokunciphisa, njengoko ithintela ukuqala kwemicimbi enxulumene nokuvuvukala njengentlungu edibeneyo kunye nesifo samathambo.

5. Yandisa ukhuseleko

Uluhlaza onamagqabi unomxholo olungileyo wevithamini C kuwo, ebaluleke kakhulu ekuphuculeni ukusebenza kwamajoni omzimba. Uvithamini C ^[9] Umxholo kwii-bok choy aid ekuvuseleleni imveliso yeeseli ezimhlophe zegazi. Ukuba yi-antioxidant, kuyanceda ekuthinteleni izifo ezingapheliyo kunye noxinzelelo lwe-oxidative.

6. Iphucula ukwetyisa

Umxholo wefayibha kwi-bok choy uluncedo ekuncediseni ^[10] inkqubo yokwetyisa. Ukusetyenziswa rhoqo kwe-bok choy akuphuculi inkqubo kuphela kodwa kunyanga nokuphazamiseka kokugaya.

7. Isusa ii-radicals zasimahla

Iimpawu zesulfure ezinje ^{[Shumi elinanye]} I-isothiocyanates ekhoyo kwi-bok choy, iguqukela kwii-glucosinolates ekusebenziseni kwaye ikhuthaza ukususwa kwesifo somhlaza esibangela ukuba kungabikho simahla. Imifuno yeCruciferous yaziwa ngeempawu zayo zomhlaza ^[12] kwaye uphononongo luye lwabonisa ifuthe elinalo ekunciphiseni umngcipheko womhlaza wemiphunga, wendlala kunye nomhlaza wekolon.

Umxholo womxholo kwi-bok choy uthintela ukonakala kweseli ^[13] nokulungisa iDNA. Ngokunjalo, i-selenium kwimifuno ithintela ukukhula kwezidumbu ezinomhlaza emzimbeni wakho.

8. Unyanga i-anemia

Umxholo ophezulu we-folate kwimifuno ebethelelayo iyanceda ekuphuculeni ukufunxwa kwesinyithi, ngaloo ndlela kuphakanyiswa ukuveliswa kweeseli ezibomvu zegazi. Inomxholo olungileyo wesinyithi, ngaloo ndlela kugcinwa inqanaba elizinzileyo ^[14] hemoglobin.

9. Iphucula impilo yamehlo

I-beta-carotene, i-selenium, i-vitamin K, kunye ne-vitamin C kwi-bok choy isebenza kunye ekuphuculeni nasekugcineni impilo yakho yamehlo. Iicarotenoids kumagqabi aluhlaza zisebenza njengomqobo okhuselayo kwitrakta yamehlo. Vitamin A ^{[Shumi elinantlanu]} Umxholo kwi-bok choy unceda ukuthintela ukukhula koxinzelelo lwe-oxidative kwi-retina kunye nokwehla kwe-macular. Kwakhona kunceda ukukhusela amehlo akho kwi-cataract kunye ne-glaucoma.

10. Uthintela ukukhubazeka okuzelwe

Ucebile kwi-B-vitamin complex efana ne-folate, i-bok choy ibonwa njengeluncedo ekukhuseleni ukukhula kokuzalwa ^[16] iziphene kwimveku engekazalwa. Inceda kwinkqubo yokwahlulwa kweseli kunye nokukhula, ngaloo ndlela kuncitshiswa amathuba okukhubazeka okuzalwa njengabantwana abaphantsi komzimba okanye iziphene zetyhubhu ye-neural kwiintsana ezisandul 'ukuzalwa.

11. Uncedo ekuphiliseni ngokukhawuleza

Umxholo wevithamini K kwi-bok choy kunye nezinye iipropathi ziyaziwa njengegazi ^[17] Ummeli. Ukutya i-bok choy yeemeko ezibangela ukopha kakhulu, njengokuhlinzwa okanye ukwenzakala kuyanceda. Kukwaluncedo kwi-haemorrhoids okanye sexesheni elinzima ngokungaqhelekanga.

12. Ukuphucula ukujikeleza kwegazi

I-Bok choy inomxholo olungileyo we-iron, owaziwa ngokuba nefuthe elihle ekwandiseni iiseli ezibomvu zegazi. Ngokufanayo, umxholo wentsimbi udlala indima ebalulekileyo ekuphuculeni ukujikeleza kwegazi. Ukuba umzimba wakho unexabiso elifanelekileyo le-iron, elinokufunyanwa rhoqo ^[16] Ukusetyenziswa kwentsimbi, kunceda ekuphuculeni ukujikeleza kunye nokuphefumla kwamalungu angaphakathi.

13. Ukunyanga isifo seswekile

Izifundo ziveze ukuba imifuno emnqamlezweni inefuthe elihle kwisifo seswekile. Oko kukuthi, kuyanceda ekugcineni amanqanaba eswekile kwaye kungawanyusi amanqanaba eswekile. Kuboniswa ukuba kuluncedo kubantu abane ^[18] uhlobo lwe-2 yeswekile.

14. Iphucula umgangatho wolusu

Umthombo ogqwesileyo wevithamini C, ukusetyenziswa rhoqo kwebok choy kuluncedo kakhulu kulusu lwakho. Ikholajeni ^[19] eveliswe nguvithamini C igcina ulusu luhlaziyekile kwaye luvuselelekile.

I-Bok Choy kunye neNapa Ikhaphetshu

Rhoqo zididekile omnye komnye, le mifuno mibini ibetheleleyo iphelele ^{[Amashumi amabini]} eyahlukileyo.

Iiresiphi ezinempilo

1. Iigalikhi bok choy gxobhoza-uqhotse

Izithako ^{[amashumi amabini ananye]}

• 1 icephe eyongezelelweyo
• I-anyanisi e-1, enqunqiweyo
• 2 ikonofile egalelweyo
• 1 itispuni ijinja, grated
• Iikomityi ezi-2 ze-shiitake mushroom, ezinqunqiweyo, iziqu zisuswe
• Iikomityi ezi-6 zebok choy, zinqunqwe zazi-2 intshi
• I-2 ipepile ebomvu, isikiwe kwimicu emincinci
• 1 tbsp.ijusi yelamuni
• I-1/4 yekomityi yekheyi yokuhombisa

Imikhombandlela

• Ukufudumeza ioyile ye-olive kwimbiza enkulu, ngaphezulu kobushushu obuphakathi.
• Yongeza i-anyanisi kunye nama-mushroom kunye ne-stir-fry imizuzu emibini.
• Yongeza ijinja, igalikhi, kunye nepepile ebomvu.
• Yongeza izithako eziseleyo.
• Gubungela imizuzu emibini ukuya kwemithathu ukuphunga i-bok choy.

2. I-Bok choy isaladi

Mna izithako

• I-1/2 indebe yeoli yeoli
• Iipuniwe ezi-3 zesoya yesosi
• Iibhanti ezi-2 zomntwana bok choy, zicociwe kwaye zasikwa
• 1 i-anyanisi eluhlaza eluhlaza, enqunqiweyo
• I-1/8 indebe i-almonds, i-toasted

Imikhombandlela

• Kwiglasi yeglasi enesiciko, hlanganisa ioyile yomnquma kunye nesosi yesosi.
• Hlanganisa i-bok choy, i-anyanisi eluhlaza, kunye neeamangile.
• Ukuphosa ngokugqoka, kwaye usebenze.

Funda kwakhona : I-Tofu kunye neBok Choy Recipe

Amanyathelo okuthintela

• Njengoko i-bok choy yimifuno enqamlezileyo, iqulethe i-enzyme ebizwa ngokuba yi-myrosinase ^[22] Oko kunokuthintela umsebenzi we-thyroid. Inokuthintela umzimba ekufunxeni ngokufanelekileyo iodine. Oku kuxelwa rhoqo kwimeko ye-bok bok eluhlaza.
• Umntu odla abancinci begazi, njenge-warfarin kufuneka ayeke ukusebenzisa i-bok choy ngenxa ye ^{[2. 3]} Umxholo wevithamini K. Inokubangela ukuba igazi lihlambe.
• Ukusetyenziswa kwexesha elide kwebok choy ngobuninzi kunokubangela umhlaza. Abakwishumi elivisayo ^[24] kwi-bok choy kuthintela ukuguqulwa kweemolekyuli ze-carcinogenic, ngaloo ndlela kuphakanyiswa amathuba omhlaza.

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