Ithute bohlokoa ba phepo ea lijo, lik'hilojule, le lisebelisoa tsa bok choy
Bok choy, eo hape e bitsoang k'habeche ea Chaena kapa pak choi, ke setho sa malapa a Brassica . Bok choy e na le phepo e ntle haholo 'me e tlaase haholo libakeng tsa carbs. E amahanngoa haholo le lijo tsa Sechaena. U ka e fumana habonolo ka lebenkeleng. Mofuta o mofuthu o na le likhahla tse khōlō tse tšoeu le makhasi a lefifi a lefifi. U ka fumana bonyane le bonyane bana bok choy (kapa Shanghai bok choy) ka nako.
Lik'habohaedreite le Likarolo tsa Fiber
- 1 senoelo se qhibilihileng bok boky: 1 gram e sebetsang hantle (net) ea lik'habohaedreite hammoho le fiber e 1 gramme le lik'hilojule tse 9
- Li-ounces tse 4 (1/4 lik'hilograma) bokouy e tala: 1 gram e sebetsang hantle (net) ea lik'habohaedreite hammoho le fiber ea 1 gramme le lik'hilojule tse 14
- 1/2 senoelo se phehiloeng bok choy: 2 grams e sebetsang (letlooa) lik'habohaedreite hammoho le fiber ea 1 gram le lik'hilojule tse 10
Index ea Glycemic le Mojaro oa Glycemic
Joalo le ka meroho e mengata e sa starchy, tlhahlobo ea glycemic ea bok choy e ke ke ea etsoa ka mekhoa e tloaelehileng, empa ho ja bok choy ho nkoa e se na phello e fokolang ka tsoekere ea mali. Boima ba glycemic bo nahanisisa ka lijo tse jeoang. Boima ba glycemic bo ka tlaase ho 10 bo nkoa bo le tlaase 'me ha boa lokela ho ba le phello e fokolang maemong a tšelo ea mali le insulin. Mona ke litekanyetso tsa mocheso oa glycemic bakeng sa bok choy:
- 1 kopi e kholo bok choy: 1
- Li-ounces tse 4 (1/4 lik'hilograma) tse tala bok choy: 1
- 1/2 senoelo pheha bok choy: 1
Melemo ea phepo
Bok choy ke mohloli o motle oa fiber, vithamine C , vithamine K , vithamine A le beta-carotene.
Ke mohloli o motle haholo oa folate, calcium, le vithamine B6 hape. Ke e 'ngoe ea meroho ea cruciferous mme e nkoa e le meroho e tala e makhasi .
Selection
Ha u khetha bok choy, sheba likhahla tse tala tse tala tse tsamaeang le limela tse tiileng tse nang le mongobo o mofubelu. Bok maky leaves a na le ponahalo e tšoanang le sapinake mme li-stems li shebahala joaloka celery empa li tšoeu ho feta tse tala.
U se ke ua hlatsoa bok choy ho fihlela u pheha hang-hang. U ka ja bok choy e tala, empa batho ba bangata ba e kenyelletsa li-soups, stews, le stir-frys.
Boloka
Bok choy e lokela ho bolokoa ka sehatsetsing ka har'a mokotlana o moferefere ka mokotleng oa polasetiki. Bok choy e ka nka matsatsi a mararo ho isa ho a mane sehatsetsing. Haeba e na le serame, e ka lula pakeng tsa likhoeli tse 10 ho isa ho tse 12.
Easy Cooking Techniques
Bok choy li pheha ka potlako 'me u ka li lokisetsa ka mekhoa e' maloa e sa tšoaneng , ho kenyeletsa ho tsuba, ho hlohlelletsa-ho tsuba, ho khabisa, ho hlahisa lijo, le stewing. Bakeng sa sejana se le seng sa metsotso e mehlano kapa lijo, leka bok choy ka lierekisi tsa lehloa tse khethiloeng le li-mushroom ka lero le pholileng ka oli e nyenyane le nako ea ho latsoa. Eketsa khoho kapa li-tofu pele ho pheha ho sena bakeng sa lijo tse feletseng.
Mark Bittman, mongoli oa "Leafy Greens," o re bok choy e ka ba e tsitsitseng joaloka celery ha u boloka nako ea ho pheha e le khutšoanyane, empa haeba u pheha nako e teletsana e hlahisa mekhabiso e makatsang e ikhethang har'a meroho.
> Mehloli:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Tables ea Machaba ea Glycemic Index le Melao ea Boima ea Boima ba Glycemic: 2008. Tlhokomelo ea lefu la tsoekere . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA National Nutrient Database bakeng sa Standard Reference, Lefapha la Temo la United States. https://ndb.nal.usda.gov/ndb/.