Funda inani lokudla okunempilo, ama-calories, nokusetshenziswa kwe-bok choy
UBok choy, obizwa nangokuthi iklabishi yaseChina noma pak choi, uyilungu lomndeni weklabishi waseBrassica . I-Bok choy inomsoco kakhulu futhi iphansi kakhulu ku-carbs. Ihlotshaniswa kakhulu nesidlo saseChina. Ungayithola kalula esitolo. Uhlobo oluvuthiwe lunamahlumela amakhulu amhlophe namacembe amnyama aluhlaza. Ungathola ingane encane neyengeziwe ithebhu bok choy (noma i-Shanghai bok choy) ngenkathi.
I-Carbohydrate ne-Fiber Counts
- 1 inkomishi eqoshiwe eluhlaza bok: 1 igramu esebenzayo (net) i-carbohydrate kanye ne-1 gram fiber nama-calories angu-9
- Ama-ounces angu-4 (1/4 pounds) eluhlaza bok choy: 1 igramu esebenzayo (net) ama-carbohydrate kanye no-1 gram fibre nama-kilojoule ayi-14
- 1/2 indebe ephekwe i-bok choy: 2 amagremu aphumelelayo (net) ama-carbohydrate kanye no-1 gram fibre nama-10 kilojoule
Index Index Glycemic kanye Umthwalo Glycemic
Njengawo wonke imifino engekho isitashi, inkomba ye- glycemic ye-bok choy ayikwazi ukunqunywa ngezinqubo ezijwayelekile, kodwa ukudla i-bok choy kuthathwa sengathi kunomthelela omncane kakhulu ushukela wegazi. Umthwalo we-glycemic ucabangela inani lokudla okudliwa. Umthwalo we-glycemic ongaphansi kuka-10 uthathwa njengokuphansi futhi akufanele ube nomthelela omncane emazingeni egazi wegazi kanye nokuphendula kwe-insulin. Nazi izilinganiso zomthwalo we-glycemic we-bok choy:
- 1 indebe eluhlaza bok choy: 1
- Ama-ounces angu-4 (1/4 pounds) eluhlaza bok choy: 1
- 1/2 indebe ephekwe bok choy: 1
Izinzuzo Zokudla
I-Bok choy imthombo omuhle kakhulu we-fibre, i- vitamin C , i- vitamin K , i-vitamin A, ne-beta-carotene.
Umthombo omuhle kakhulu we-folate, i-calcium, ne- vitamin B6 kanye. Ngenye yemifino ebhulayo futhi ibhekwa njengemifino eluhlaza eluhlaza .
Ukukhethwa
Uma ukhetha i-bok choy, bheka ama-green colored blades ahambisana neziqu eziqinile ezinomanzi omncane. Amaqabunga ama-Boky afana nokubonakala kwesipinashi futhi iziqu zibukeka njenge-celery kodwa zimhlophe kunokuba ziluhlaza.
Ungagcini ama-bok choy kuze kube sekupheleni kokupheka. Ungadla i-bok choy eluhlaza, kodwa abantu abaningi bayayifaka ku-soups, stews, nase-stir-frys.
Isitoreji
I-Bok choy kufanele igcinwe esiqandisini emgodini wokugcoba osesiswini esikhwameni esikhwameni esingaphandle noma esikhwameni. I-Bok choy ingahlala ezinsukwini ezintathu ukuya kwezine esiqandisini. Uma iqhwa, ingahlala phakathi kwezinyanga ezingu-10 kuya kwezingu-12.
Izindlela zokupheka ezilula
I-Bok choy ipheka ngokushesha futhi ungayilungiselela ngezindlela eziningana ezahlukene , kufaka phakathi ukuqhuma, ukugubha-ukunambitha, ukukhanda, ukugcoba, nokuhamba. Ngomzuzu owodwa wamaminithi amahlanu ngomzuzu noma ukudla, hamba u-bok choy ngama-peas we-snow eqoshiwe namakhowe epanini lokuthosa ngamafutha amancane nonyaka ukuze unambitha. Engeza inkukhu ephekwe ngaphambili noma i-tofu kulokhu ukuze uthole ukudla okuphelele.
UMark Bittman, umbhali we-"Leafy Greens," uthi iBok choy ingaba njengesiliva esidlwengulwayo uma ugcina isikhathi sokupheka esifushane, kepha uma upheka isikhathi eside uveza ukuthunga okwehlukile phakathi kwemifino.
> Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Amathebula Wamazwe Omhlaba Ye Index Glycemic kanye nama-Glycemic Load Values: 2008. Ukunakekelwa yisifo sikashukela . 2008; 31 (12): 2281-2283. i-doi: 10.2337 / dc08-1239.
> I-USDA Idatha Yomhlaba Kazwelonke Yomhlaba Wezokubhekisela Ejwayelekile, uMnyango Wezolimo wase-United States. https://ndb.nal.usda.gov/ndb/.