Bok Choy (k'habeche ea China): Phepo e nepahetseng, Melemo le Li-Recipes

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Lijo tse tloaelehileng lijong tsa Asia, bok choy ke e 'ngoe ea mefuta e metle ka ho fetisisa ea meroho e metala. Botala ba makhasi bo tsebahala ka kalafo ea bona, ka bopaki ho tloha mathoasong a lekholo la bohlano la lilemo ho ^[1] Chaena. Moroallo oa melemo e fumanoeng ke meroho ea cruciferous ha e felle feela ho monate o monate empa o fetela le ho bophelo bo botle ba mahlo le matla a masapo.

E na le boleng ba phepo e nepahetseng le boleng bo phahameng ba beta-carotene ha e bapisoa le meroho e meng e makhasi, bok choy e fetoha karolo e ke keng ea utloisisoa ea ^[pedi] phepo e nepahetseng. Merianeng ea khale ea China, e ne e sebelisoa e le ntho ea ho folisa ho phekoleng sefuba, feberu le maloetse a tšoanang.

Hajoale, ho na le keketseho ea tlhokeho ea meroho e makhasi. Lefatšeng la kajeno le tsotellang bophelo bo botle, ho ka boleloa hore bok choy e hlile e tšoaea boemo ba eona bo sa fetoheng. Tatso e bobebe le e hlabosang ea lekhasi e eketsa molemong oa eona, e etsa hore e be bonolo ho eketsa lijana tse fapaneng.

Boleng ba phepo ea Bok Choy

Ligrama tsa 100 tsa bok bok choy e na le matla a 54 kcal, mafura a 0,2 mafura, 0,04 milligrams thiamine, 0.07 milligrams riboflavin, 0.5 milligrams niacin, 0.09 milligrams pantothenic acid, 0.19 milligrams vithamine B6, 0.80 milligrams iron le 0.16 milligrams manganese.

Limatlafatsi tse ling tse fumanehang ho ligrama tse 100 tsa bok choy ke ^[3]

• 2.2 dikgerama lik'habohaedreite
• 1 gram fiber ea lijo
• 1.5 dikgerama protheine
• 95.3 dikgerama metsi
• 243 micrograms ea vithamine A
• Li-micrograms tsa 2681 beta-carotene
• Li-micrograms tse 66
• Limiligrama tse 45 tsa vithamine C
• Li-micrograms tse 46 tsa vithamine K
• Li-milligrams tse 105 tsa calcium
• 19 milligrams ea magnesium
• Potassium e 252 milligrams
• Limiligrama tse 65 tsa sodium

Melemo ea bophelo bo botle ba Bok Choy

Mohloli o motle oa vithamine C, vithamine K, fiber le beta-carotene, tšebeliso ea bok choy e molemo haholo.

1. E ntlafatsa matla a masapo

Bok choy e na le liminerale tse ngata tse kang magnesium, iron, calcium le zinc tse nang le tšusumetso e tobileng ho ntlafatseng matla a lesapo la hau. Ts'ebeliso ea kamehla ea bok choy e tla ba le tšusumetso e ntle ho sebopeho sa masapo le letsoalo. Sena se thusa ho thibela ho qala ha lefu la masapo hammoho le ho fokotsa maloetse a amanang le lilemo. Motsoako oa ^[4] vithamine K le khalsiamo botala bo nang le makhasi le tsona li na le molemo ka ho lekana kaha li theola likotsi tsa ho robeha ha masapo, kaha e khothaletsa nts'etsopele ea matrix ea masapo a leka-lekaneng.

2. E fokotsa khatello ea mali

Potassium e ngata e bok choy, hammoho le lithuso tsa khalsiamo le magnesium ka tlhaho li fokotsa khatello e phahameng ea mali. Potasiamo ^[5] meroho e sebetsa joalo ka vasodilator, ka tsela eo e imolla tsitsipano methapong ea mali.

3. Ho matlafatsa bophelo ba pelo

Motsoako oa phosphorus, magnesium le faeba botala bo nang le makhasi bo thusa ho boloka pelo e phetse hantle. Hammoho le tsena, folate, potasiamo, ^[6] vithamine C, le vithamine B6 litaba li kenya letsoho morerong ona. Liminerale tse lekhasi li sebetsa ka ho tlosa chefo le k'holeseterole methapong. Ka mokhoa o ts'oanang, e thusa ho fokotsa maemo a homocysteine ​​maling a ka bakang mathata a fapaneng a pelo le methapo.

Ts'ebeliso ea kamehla ea bok choy e thusa ho tsamaisa se nepahetseng ^[7] Ts'ebetso ea pelo mme e thibela ho qala ha stroke, lefu la pelo le atherosclerosis.

4. E fokotsa ho ruruha

Bok choy e na le choline, phepo ea bohlokoa e thusang ho fokotsa maemo a ho ruruha . E boetse e bitsoa ho ruruha ^[8] moemeli ea fokotsang, kaha e fokotsa ho qala ha litaba tse amanang le ho ruruha joalo ka bohloko ba manonyeletso le ramatiki.

5. E eketsa boits'ireletso

Botala bo nang le makhasi bo na le vithamine C e ntle ho eona, e bohlokoa haholo ho ntlafatsa sesole sa 'mele. Vithamine C ^[9] Likahare tsa lithuso tsa bok choy ho hlohlelletsa tlhahiso ea lisele tse tšoeu tsa mali. Ho ba antioxidant, ho thusa ho thibela maloetse a sa foleng hammoho le khatello ea maikutlo.

6. E ntlafatsa tšilo ea lijo

Likahare tsa bok bok choy li na le molemo oa ho thusa ^[10] mokhoa oa ho sila lijo. Ts'ebeliso ea kamehla ea bok choy ha e ntlafatse ts'ebetso feela empa e boetse e sebetsana le mathata a silang lijo.

7. E tlosa li-radicals tsa mahala

Metsoako ea sebabole e joalo ka ^{[leshome le motso o mong]} li-isothiocyanate tse fumanehang bok choy, li fetohela li-glucosinolate ts'ebelisong mme li khothaletsa ho tlosoa ha li-radical tse sa lefelloeng tsa mofetše. Meroho ea Cruciferous e tsejoa ka thepa ea eona e thibelang kankere ^[12] mme liphuputso li senotse phello eo e nang le eona ho fokotsa likotsi tsa mofetše oa matšoafo, senya, le mala.

Litaba tsa bok bok choy li thibela tšenyo ea lisele ^[13] le ho lokisa DNA. Ka mokhoa o ts'oanang, selenium e meroho e thibela kholo ea lihlahala tse nang le mofetše 'meleng oa hau.

8. E phekola phokolo ea mali

Lintlha tse phahameng tsa folate ka har'a meroho ea cruciferous li thusa ho ntlafatsa ho monya tšepe, ka tsela eo ho phahamisa tlhahiso ea lisele tse khubelu tsa mali. E boetse e na le litaba tse ntle tsa tšepe, ka tsela eo e boloka boemo bo tsitsitseng ba ^[14] hemoglobin.

9. E ntlafatsa bophelo ba mahlo

Beta-carotene, selenium, vithamine K, le vithamine C tse bok choy li sebetsa hammoho ho ntlafatsa le ho boloka bophelo bo botle ba mahlo a hau. Li-carotenoid tse botala bo nang le makhasi li sebetsa e le tšitiso e sireletsang karolo ea mahlo ea mahlo. Vithamine A ^{[leshome le metso e mehlano]} Likahare tsa bok choy li thusa ho thibela nts'etsopele ea khatello ea mali ho retina le ho senyeha ha macular. E boetse e thusa ho thibela mahlo a hau ho tsoa leihlo le glaucoma.

10. E thibela bokooa ba tlhaho

Re ruile ka bongata ba vithamine ea B joalo ka folate, bok choy e nkuoa e le molemo ho thibela kholo ea pelehi ^[16] bofokoli ba lesea le ka popelong. E thusa ts'ebetsong ea karohano ea lisele le kholo, ka tsela eo e fokotsa menyetla ea ho holofala ho tsoaloang joalo ka masea a tlase boima ba mmele kapa bokooa ba methapo ea kutlo ho masea a sa tsoa hlaha.

11. Thuso ea ho fola kapele

Vithamine K e ka bok bok choy hammoho le thepa e meng e fapaneng e boetse e tsejoa e le ho koala mali ^[17] moemeli. Ho sebelisa bok choy bakeng sa maemo a bakang ho tsoa mali a mangata, joalo ka ho buuoa kapa kotsi ho thusa. E boetse e molemo bakeng sa ho tsoa mali kapa ho ilela khoeli ka mokhoa o sa tloaelehang.

12. E ntlafatsa phallo ea mali

Bok choy e na le litaba tse ntle tsa tšepe, tse tsejoang hore li na le tšusumetso e ntle ho ekelletseng lisele tse khubelu tsa mali. Ka mokhoa o ts'oanang, litaba tsa tšepe li bapala karolo ea bohlokoa ho ntlafatseng potoloho ea mali. Haeba 'mele oa hau o na le tšepe e ngata, e ka fumanoang khafetsa ^[16] Ts'ebeliso ea tšepe, e thusa ho ntlafatsa ho potoloha ha mali le oksijene ea litho tsa kahare.

13. E phekola lefu la tsoekere

Boithuto bo senotse hore meroho ea cruciferous e na le tšusumetso e ntle ho lefu la tsoekere. Ka mantsoe a mang, e thusa ho boloka maemo a tsoekere ebile ha e phahamise maemo a lefu la tsoekere. E bontšoa e le molemo ho batho ka bomong ba nang le ^[18] mofuta oa 2 lefu la tsoekere.

14. E ntlafatsa boleng ba letlalo

Tšebeliso e ntle ea vithamine C, tšebeliso e tloaelehileng ea bok choy e thusa haholo letlalong la hao. Collagen ^[19] e hlahisoang ke vithamine C e boloka letlalo le le metsi le bile le nchafatsoa.

K'habeche ea Bok Choy le Napa

Hangata e ferekanngoa, meroho ena e 'meli ea sefapano e felletseng ^{[mashome a mabeli]} fapane.

Li-Recipes tse phetseng hantle

1. Konofolo bok choy hlohlelletsa-fry

Lisebelisoa ^{[mashome a mabeli a motso o le mong]}

• 1 isipunioli ea mohloaare e sa tsoakoang
• Onion e 1, e khethiloe
• Li-clove tse 2 tsa konofolo, tse khethiloeng
• Ginger e 1 ea khaba, grated
• Likopi tse 2 tsa li-mushroom tsa shiitake, tse khethiloeng, stems e tlosoa
• Likopi tse 6 tsa bok choy, tse khethiloeng ka lihlopha tse 2-inch
• Pepere e khubelu ea 2, e tšetsoe likotoana tse tšesaane
• 1 tablespoon lero la lemone
• 1/4 senoelo sa likhase bakeng sa ho khabisa

Litsela

• Hala oli ea mohloaare ka pitsa e kholo, ka mocheso o mofuthu.
• Kenya onion le li-mushroom ebe u li hlohlelletsa ka metsotso e 'meli.
• Kenya ginger, konofolo le pepere e khubelu.
• Kenya lisebelisoa tse setseng.
• Koahela metsotso e 'meli ho isa ho e meraro ho chesa bok choy.

2. Bok choy salate

Ke metsoako

• 1/2 senoelo sa oli ea mohloaare
• 3 tablespoons soy sauce
• Lihlopha tse 2 tsa lesea bok choy, li hloekisitsoe ebe lia tšeloa
• 1 bunch eiee e tala, e khaotsoe
• 1/8 senoelo sa lialmonde tse sothehileng, tse hlabositsoeng

Litsela

• Ka nkho ea khalase e nang le sekwahelo, kopanya oli ea mohloaare le moriana oa soya.
• Kopanya bok choy, eiee e tala le lialmonde.
• Lahlela ka ho apara, 'me u sebeletse.

Hape bala : Tofu le Bok Choy Recipe

Tlhokomelo

• Kaha bok choy ke meroho e thakhisitsoeng, e na le enzyme e bitsoang myrosinase ^[22] e ka sitisang tšebetso ea qoqotho. E ka thibela 'mele hore o se ke oa amohela iodine hantle. Sena se tlaleha hangata mabapi le raw bok choy.
• Motho ea jang litšila tsa mali, joalo ka warfarin o lokela ho qoba ho ja bok choy ka lebaka la ^{[2. 3]} vithamine K dikahare. E ka etsa hore mali a hoama.
• Ts'ebeliso ea nako e telele ea bok choy ka bongata e ka baka mofetše. Bacha ^[24] bok bok choy e thibela phetoho ea limolek'hule tsa kankere, ka hona e phahamisa menyetla ea mofets'e.

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2. [pedi]Manchali, S., Murthy, K. N. C., & Patil, B. S. (2012). Linnete tsa bohlokoa ka melemo ea bophelo bo botle ba meroho e tummeng ea cruciferous. Journal ea Lijo tse Sebetsang, 4 (1), 94-106.
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11. [leshome le motso o mong]Jahangir, M., Kim, H. K., Choi, YH, & Verpoorte, R. (2009). Lik'hemik'hale tse amang bophelo bo botle ho Brassicaceae. Litlhahlobo tse felletseng ho Saense ea Lijo le Ts'ireletso ea Lijo, 8 (2), 31-43.
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15. [leshome le metso e mehlano]Pasaporte, M. S., Rabaya, F. J. R., Toleco, M. M., & Flores, D. M. (2014). Lihlahisoa tsa Xanthophyll tsa meroho e khethiloeng hangata e sebelisoa Philippines le litlamorao tsa ho belisoa. Khemistri ea Lijo, 158, 35-40.
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