IBok Choy (Iklabishi LamaShayina): Ukudla okunempilo, Izinzuzo kanye Namarisiphu

Amagama Amahle Kakhulu Ezingane

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Isisekelo sokudla kwase-Asia, i-bok choy ingenye yezinhlobo ezinempilo kakhulu zemifino eluhlaza. Uhlaza olunamaqabunga luyaziwa ngezindawo zalo zokwelapha, nobufakazi obuvela ekuqaleni kwekhulu lesihlanu ku ^[1] I-China. Uzamcolo wezinzuzo ezitholwe yimifino ye-cruciferous ayigcini nje kuphela kwi-flavourome jolt kepha idlulela kuleyo yempilo yamehlo namandla emathambo.

Igcwele inani lokudla okunempilo nokuqukethwe okuphezulu kwe-beta-carotene uma iqhathaniswa neminye imifino enamaqabunga, i-bok choy iya ngokuya iba yingxenye engazwakali ^[okubili] ukudla okunempilo. Emithini yasendulo yamaShayina, yayisetshenziswa njengento yokwelapha ekwelapheni ukukhwehlela, umkhuhlane kanye nezifo ezifanayo.

Njengamanje, kukhona ukukhuphuka kwesidingo semifino enamaqabunga. Ezweni lanamuhla elinakekela impilo, kuphephile ukusho ukuthi i-bok choy ibonakalise ukuma kwayo okungenakuguqulwa. Ukunambitheka okumnene nokukhashayo kweqabunga kunezela enenzuzo yalo, okwenza kube lula ukufaka izitsha ezahlukahlukene.

Inani Elinomsoco WeBok Choy

Amagremu ayi-100 we-bok bok eluhlaza aqukethe amandla angama-54 kcal, u-0.2 amagremu amafutha, i-0.04 milligram thiamine, i-0.07 milligram riboflavin, i-0.5 milligram niacin, i-0.09 milligrams i-pantothenic acid, i-0.19 milligram i-vitamin B6, i-0.80 milligrams iron ne-0.16 milligrams manganese.

Ezinye izakhi zomzimba ezikhona ngamagremu ayi-100 ebok choy yilezi ^[3]

• 2.2 amagremu ama-carbohydrate
• 1 igremu fibre yokudla
• 1.5 amagremu amaprotheni
• 95.3 amagremu amanzi
• 243 ama-micrograms kavithamini A
• Ama-micrograms angama-2681 beta-carotene
• Ama-micrograms angama-66
• Ama-milligram angama-45 uvithamini C
• Ama-micrograms angama-46 uvithamini K
• 105 milligrams calcium
• 19 milligrams magnesium
• 252 milligram potassium
• 65 milligram sodium

Izinzuzo Zezempilo ZikaBok Choy

Umthombo omuhle kakhulu kavithamini C, uvithamini K, i-fiber ne-beta-carotene, ukusetshenziswa kwe-bok choy kunenzuzo enkulu.

1. Kuthuthukisa amandla amathambo

IBok choy inokuqukethwe okunothile kwamaminerali njenge-magnesium, i-iron, i-calcium ne-zinc okunomthelela ngqo ekuthuthukiseni amandla ethambo lakho. Ukusetshenziswa njalo kwe-bok choy kuzoba nomthelela omuhle ekwakhiweni kwamathambo nobuningi. Lokhu kusiza ekuvimbeleni ukuqala kwe-osteoporosis kanye nokukhawulela ukugula kwamathambo okuhlobene nobudala. Inhlanganisela ye- ^[4] Uvithamini K no-calcium kokuqukethwe okuluhlaza okwenziwe ngamaqabunga kuzuzisa ngokulinganayo njengoba kwehlisa ubungozi bokuphuka kwamathambo, njengoba kukhuthaza ukwakhiwa kwesibalo samathambo esilinganiselayo.

2. Yehlisa umfutho wegazi

Okuqukethwe okuphezulu kwe-potassium ku-bok choy, kanye nezinsiza zokuqukethwe kwe-calcium ne-magnesium ekwehliseni ngokwemvelo amazinga aphezulu wegazi. I-potassium ^[5] kwimifino isebenza njenge-vasodilator, ngaleyo ndlela ikhulule ukungezwani emithanjeni yegazi.

3. Kuqinisa impilo yenhliziyo

Ukuhlanganiswa kwe-phosphorus, i-magnesium ne-fiber kuluhlaza olunamaqabunga kusiza ekugcineni inhliziyo enempilo. Kanye nalokhu, i-folate, i-potassium, ^[6] uvithamini C, nokuqukethwe kukavithamini B6 kunomthelela enjongweni. Amaminerali aseqabunga asebenza ngokukhipha ubuthi ne-cholesterol emithanjeni. Ngokunjalo, iyasiza ekwehliseni amazinga e-homocysteine ​​egazini angadala izingqinamba ezahlukahlukene zenhliziyo.

Ukusetshenziswa njalo kwe-bok choy kusiza ukuphatha okufanele ^[7] ukusebenza kwenhliziyo futhi kuvimbela ukuqala kwesifo sohlangothi, isifo senhliziyo kanye ne-atherosclerosis.

4. Yehlisa ukuvuvukala

IBok choy iqukethe i-choline, umsoco obalulekile osiza ukunciphisa amazinga we ukuvuvukala . Kubizwa nangokuthi ukuvuvukala ^[8] i-ejenti yokunciphisa, njengoba ikhawula ukuqala kwezinkinga ezihlobene nokuvuvukala ezinjengezinhlungu ezihlangene kanye ne-arthritis.

5. Ithuthukisa ukuzivikela komzimba

Uluhlaza obunamaqabunga bunokuqukethwe okuhle kukavithamini C kuwo, okubaluleke kakhulu ekwenzeni ngcono ukusebenza kwamasosha omzimba. Uvithamini C ^[9] okuqukethwe kwizinsiza ze-bok choy ekuvuseleleni ukukhiqizwa kwamaseli amhlophe egazi. Ukuba i-antioxidant, kuyasiza ekunqandeni izifo ezingamahlalakhona kanye nengcindezi ye-oxidative.

6. Ithuthukisa ukugaya

Okuqukethwe kwe-fiber ku-bok choy kuyasiza ekusizeni i- ^[10] inqubo yokugaya ukudla. Ukusetshenziswa njalo kwe-bok choy akugcini nje ngokuthuthukisa inqubo kepha futhi kulapha nokuphazamiseka kokugaya ukudla.

7. Isusa ama-radicals wamahhala

Izakhi zesulfure ezinjenge ^{[ishumi nanye]} ama-isothiocyanate akhona ku-bok choy, aphendukela kuma-glucosinolates ekusetshenzisweni futhi akhuthaza ukususwa kwama-radicals wamahhala abangela umdlavuza. Imifino yeCruciferous yaziwa ngezindawo zayo ezinomdlavuza ^[12] futhi ucwaningo luveze umthelela onalo ekunciphiseni izingozi zomdlavuza wamaphaphu, wendlala yesinye nowomdlavuza wamathumbu.

Okuqukethwe kwe-folate ku-bok choy kuvimbela ukulimala kweseli ^[13] nokulungisa i-DNA. Ngokufanayo, i-selenium esemifino ivimbela ukukhula kwamathumba anomdlavuza emzimbeni wakho.

8. Uphatha i-anemia

Okuqukethwe okuphelele kwe-folate emifino ye-cruciferous kusiza ekwenzeni ngcono ukumuncwa kwensimbi, ngaleyo ndlela kukhuphule ukukhiqizwa kwamaseli abomvu egazi. Futhi inokuqukethwe okuhle kwensimbi, ngaleyo ndlela kugcinwe izinga elingaguquguquki le- ^[14] i-hemoglobin.

9. Kuthuthukisa impilo yamehlo

I-beta-carotene, i-selenium, i-vitamin K, ne-vitamin C ku-bok choy isebenza ngokubambisana ekuthuthukiseni nasekugcineni impilo yeso lakho. Ama-carotenoid asohlaza okotshani asebenza njengesivikelo kumgudu wamehlo we-coronary. Uvithamini A ^{[ishumi nanhlanu]} okuqukethwe ku-bok choy kusiza ukuvimbela ukukhula kwengcindezi ye-oxidative ku-retina kanye nokuwohloka kwe-macular. Kuyasiza futhi ukuvimbela amehlo akho ezinkingeni zamehlo naseglaucoma.

10. Kuvimbela ukukhubazeka okuzelwe

Ecebile nge-B-vitamin complex efana ne-folate, i-bok choy ithathwa njengenzuzo ekuvimbeleni ukukhula kokuzalwa ^[16] ukukhubazeka embungwini. Kuyasiza ekuqhubekeni kokuhlukaniswa kwamaseli nokukhula, ngaleyo ndlela kunciphise amathuba okukhubazeka okuzalwa njengabantwana abangaphansi kwesisindo esincane noma ukukhubazeka kwamathambo e-neural ezinganeni ezisanda kuzalwa.

11. Izinsiza zokwelashwa okusheshayo

Okuqukethwe kukavithamini K ku-bok choy kanye nezinye izakhiwo ezahlukahlukene nakho kwaziwa njengokuvimba igazi ^[17] umenzeli. Ukudla i-bok choy yezimo ezibangela ukopha ngokweqile, njengokuhlinzwa noma ukulimala kuyasiza. Kuyasiza futhi kuma-haemorrhoids noma ukuya esikhathini okunzima ngokweqile.

12. Kuthuthukisa ukujikeleza kwegazi

IBok choy inokuqukethwe okuhle kwensimbi, okwaziwayo ukuthi kunomthelela omuhle ekwandiseni amaseli abomvu egazi. Ngokunjalo, okuqukethwe yensimbi kudlala indima enkulu ekwenzeni ngcono ukujikeleza kwegazi. Uma umzimba wakho unensimbi enhle, ongayithola ngokujwayelekile ^[16] ukusetshenziswa kwensimbi, kusiza ekwenzeni ngcono ukusakazeka kanye nokomoya kwezitho zangaphakathi.

13. Welapha isifo sikashukela

Ucwaningo luveze ukuthi imifino ye-cruciferous inomthelela omuhle kwesifo sikashukela. Lokho wukuthi, kuyasiza ekugcineni amazinga kashukela futhi kungakhuphi amazinga esifo sikashukela. Kuboniswa kuzuzisa abantu abane- ^[18] thayipha 2 sikashukela.

14. Kuthuthukisa ikhwalithi yesikhumba

Umthombo omuhle kakhulu kavithamini C, ukusetshenziswa njalo kwe-bok choy kuzuzisa kakhulu isikhumba sakho. I-collagen ^[19] eyenziwe ngu-vitamin C igcina isikhumba sinamanzi futhi sivuseleleke.

Iklabishi leBok Choy neNapa

Imvamisa kudidaniswa omunye nomunye, le mifino emibili ye-cruciferous iphelele ^{[amashumi amabili]} kwehlukile.

Ungadliwa Okunempilo

1. I-Garlic bok choy isiyaluyalu-gazinga

Izithako ^{[amashumi amabili nanye]}

• Isipuni esingu-1 samafutha omnqumo asezintombi
• 1 anyanisi, oqoshiwe
• 2 ama-clove egalikhi, aqoshiwe
• Isipuni esingu-1 ujinja, ogayiwe
• Izinkomishi ezi-2 zamakhowe ama-shiitake, aqotshiwe, kususwa iziqu
• Izinkomishi ezi-6 bok bok choy, oqoshiwe waba yimichilo engu-2-intshi
• 2 upelepele obomvu, osikiwe waba yimichilo emincane
• 1 isipuni ujusi kalamula
• 1/4 indebe cashews yokuhlobisa

Izikhombisi-ndlela

• Sishisa amafutha omnqumo ebhodweni elikhulu, phezu komlilo ophakathi.
• Faka u-anyanisi namakhowe bese ugovuza-gazinga imizuzu emibili.
• Faka ujinja, ugarlic nopelepele obomvu.
• Engeza izithako ezisele.
• Vala imizuzu emibili kuya kwemithathu ukufuthisa i-bok choy.

2. Isaladi le-Bok choy

Mina izithako

• 1/2 indebe yamafutha omnqumo
• 3 wezipuni we-soy sauce
• Ama-bunches ama-2 baby bok choy, ahlanziwe futhi asikiwe
• 1 bunch anyanisi oluhlaza, oqoshiwe
• I-1/8 indebe ishelele ama-alimondi, athosiwe

Izikhombisi-ndlela

• Embizeni yengilazi enesivalo, hlanganisa uwoyela womnqumo nesosi yesosi.
• Hlanganisa i-bok choy, anyanisi oluhlaza, nama-alimondi.
• Phosa ngokugqoka, bese ukhonza.

Funda futhi : I-Tofu neBok Choy Recipe

Ukuqapha

• Njengoba i-bok choy iyimifino ye-cruciferous, iqukethe i-enzyme ebizwa ngokuthi i-myrosinase ^[22] lokho kungavimbela umsebenzi wegilo. Kungavimbela umzimba ekumuncweni okufanele kwe-iodine. Lokhu kuvame ukubikwa esimweni se-eluhlaza bok choy.
• Umuntu odla abanciphisi begazi, njenge-warfarin kufanele ayeke ukudla i-bok choy ngenxa ye- ^{[2. 3]} okuqukethwe kukavithamini K. Kungadala ukuthi igazi livale.
• Ukusetshenziswa kwesikhathi eside kwe-bok choy ngobuningi kungadala umdlavuza. Ama-indoles ^[24] ku-bok choy kuvimbela ukuguqulwa kwama-molecule e-carcinogenic, ngaleyo ndlela kukhulisa amathuba omdlavuza.

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