UBok choy uyilungu lomndeni we-cruciferous wemifino , ngakho-ke kuhlobene ne-broccoli, amahlumela aseBrussels, arugula, ukholifulawa, iklabishi, ne- kale . Kuvame ukutholakala ekudleni kwase-Asia, kodwa ungayisebenzisa njengalunye uhlangothi nganoma yisiphi isidlo.
1 - Kungani Kufanele Udle Bok Choy
Njengoba kuyimifino ebaluleke kakhulu, ungaqiniseka ukuthi i-bok choy ilayishwe ukudla okunomsoco. Eqinisweni, indebe eyodwa ye-shredded bok choy eluhlaza ine-calories ayisishiyagalolunye kuphela. Enye indebe ye-bok choy ephekiwe inama-khalori angu-20 kuphela, ngakho-ke lokhu kuyinhlangano enhle yokwengeza ekudleni kwesisindo. I-Bok choy iphinde ibe ne-calcium, i-potassium, i-folate, i-vitamin C, ne-vitamin A.
UBok choy uhamba ngamanye amagama afana neklabishi emhlophe, pak choi, nemifino emhlophe. Isitolo sakho sokudla singasithwala kuphela isikhwama esikhulile sakhula kodwa sihambe nezingane bok choy uma ungayithola. I-baby bok choy iyinethenda kakhulu futhi ine-flavor enamandla, enomnandi.
Khona-ke uma usulungele, flip ngokusebenzisa umbukiso wesilayidi ukuze ufunde ukupheka i-bok choy yakho.
2 - Steamed Bok Choy
I-Bok choy kulula ukushayela, ikakhulukazi uma ukhetha i-baby bok choy. Into ebaluleke kunazo zonke ukugeza ibhokisi lakho ngokucophelela ukuze ususe noma yikuphi ukugcoba okungase kubanjwe emaqabunga. Kuthatha cishe amaminithi angu-6 ukuhambisa ibhokisi lakho. Gcoba i-bok choy ene-oli yamafutha omnqumo, i-garlic, usawoti kanye ne-pepper.
3 - Bok Choy ku-Stir Fry
I-Bok choy ingashukela-ethosiwe futhi ikhonjiswe yedwa noma ifakwe njengesithako esitsheni esinzima kakhulu.
4 - iBok Choy kuSobho
I-Bok choy iyisithako esihle kakhulu sesobho-zama ukufaka izingcezu ezimbalwa ze-baby bok choy ensikeni yenkukhu noma isitshalo semifino.
5 - I-Bok Choy ene-Grilled
I-Bok choy ingakhanjiswa ngqo kuma-grates noma epanini elibekwa ku-grill yakho. Uma ungenayo i-grill noma ibanda kakhulu ngaphandle ukuyisebenzisa, bese uzama ukudlulisa i-bok choy kunalokho. Qedela nge-sauce encane ye-soy namafutha athuli.
6 - uBraised Bok Choy
Faka ibhodlela lakho elimnandi njengenkukhu, inyama yenkomo noma umhluzi wemifino. Ukuqhaqhaza kufana nokwehla, kodwa uthole ukunambitheka okungeziwe kusuka kuketshezi lakho elibizayo.
> Umthombo:
> United States UMnyango wezoLimo lwezoLimo lwezoLimo lwezoLimo lwezoLimo lweNdawo yezoLimo iNational Database for Database Reference Release 28. "Umbiko Oyisisekelo: 11116, Iklabishi, isiShayina (Pak Choi), esiRaw."