Kawm cov zaub mov muaj nuj nqis, calories, thiab kev siv ntawm cov nqaij npuas tsiaj
Bok choy, tseem hu ua Suav cabbage los yog hnab yas, yog ib tug tswv cuab ntawm lub Brassica cabbage tsev neeg. Bok choy yog cov zaub mov zoo heev thiab muaj qis heev hauv cov carbs. Nws yog ib qho kev txuam nrog Suav zaub mov. Koj tuaj yeem nrhiav nws yooj yim hauv khw muag khoom. Cov yam khoom ntsim muaj loj dawb cov kav dej thiab cov nplooj ntoo ntsuab tsaus. Koj tuaj yeem nrhiav me me thiab ntau dua kev sib tw me nyuam mos bok choy (los yog Shanghai bok choy) nyob hauv lub caij nyoog.
Carbohydrate thiab Fiber Counts
- 1 khob chopped raw bok choy: 1 gram zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 9 calorie ntau ntau
- 4 ooj (1/4 phaus) nqaij nyoos choj: 1 gram zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 14 roj
- 1/2 khob siav nqaij npuas: 2 grams zoo (net) carbohydrate ntxiv rau 1 gram fiber ntau thiab 10 calorie ntau ntau
Glycemic Index thiab Glycemic Load
Raws li feem ntau cov zaubmov uas tsis zoo, tus glycemic Performance index ntawm bok choy tsis tau txiav txim siab los ntawm cov txheej txheem cov txheej txheem, tab sis noj mov bok choy yog xav tias muaj tsawg heev ntawm cov ntshav qab zib. Glycemic load yuav siv sij hawm rau hauv tus nqi ntawm cov khoom noj uas tau noj. Glycemic load ntawm tsawg tshaj 10 yog xam tau tias yuav tsum qis thiab yuav tsum muaj me ntsis rau cov ntshav qabzib thiab cov tshuaj tiv thaiv kab mob insulin. Ntawm no yog kwv yees ntawm glycemic load rau bok choy:
- 1 khob khob nqaij npuas: 1
- 4 ooj (1/4 phaus) khoom noj khoom haus: 1
- 1/2 khob siav nqaij npuas: 1
Kev Noj Qab Haus Huv
Bok choy yog ib qho zoo heev ntawm fiber, vitamin C , vitamin K , vitamin A, thiab beta-carotene.
Nws yog ib qho zoo heev ntawm folate, calcium, thiab vitamin B6 thiab. Nws yog ib yam ntawm cov khoom noj thiab nws yog ib qho zaub ntsuab.
Xaiv
Thaum xaiv cheeb pov tseg, nrhiav cov vibrant ntsuab dawb tuaj cov lus los ntawm khov kho stems uas yog me ntsis moist. Bok choy nplooj yog zoo li nyob rau hauv tsos rau spinach thiab lub stems zoo li celery tab sis ntau dawb tshaj li ntsuab.
Txhob muab dej txhaws xyaw ua ntej tam sim ua ntej ua noj. Koj tuaj yeem noj nqaij choj nyoos, tab sis neeg feem coob mob ntxiv rau cov kua qab, zaub, thiab do-frys.
Cia
Bok choy yuav tsum muab cia rau hauv lub tub yees nyob rau hauv lub txig crisper nyob rau hauv ib lub hnab yas xoob los yog perforated. Bok choy yuav kav ntev txog peb rau plaub hnub hauv lub tub yees. Yog hais tias khov, nws tuaj yeem ntev li ntawm 10 mus rau 12 lub hlis.
Yooj Yim Txog Caij Ua Si
Bok choy cooks sai sai thiab koj tuaj yeem npaj nws nrog ntau ntau txoj kev , xws li ua haujlwm, ua-kib, braising, ci, thiab stewing. Rau ib lim piam 5 feeb los yog noj mov, saute bok choy nrog taum paj nplej thiab nceb hauv lub lauj kaub nrog roj me me thiab lub caij saj. Ntxiv ua ntej nqaij qaib los yog taum paj rau qhov no rau tag nrho cov pluas noj.
Mark Bittman, tus sau "Leafy Greens," sau hais tias bok choy yuav ua li crunchy li celery yog hais tias koj ua lub sij hawm ua noj ua haus luv, tab sis, yog hais tias koj ua noj ntev nws tsim ib creamy zoo nkauj uas yog cim cov zaub ntsuab.
> Qhov chaw:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Cov Ntsuas Ntim Hauv Tebchaws ntawm Glycemic Index thiab Glycemic Load Values: 2008. Diabetes Care . 2008; 31 (12): 2281-2283. doi: 10.2337 / dc08-1239.
> USDA Tebchaws Duta Database rau Standard Reference, Teb Chaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo. https://ndb.nal.usda.gov/ndb/.