Pak-choy kabeji

Yana daya daga cikin tsoffin kayan lambu na kasar Sin. A yau, ta sami babban shahara a cikin Asiya kuma kowace rana tana samun sabbin masoya a Turai. Kabejin Pak-choi dangi ne na Peking kabeji, amma ya bambanta da shi a waje, a ilmin halitta, da ma halayen tattalin arziki. Kodayake suna da banbanci kwata-kwata, amma yan lambu galibi suna rikita su. Hasayan yana da koren ganye masu duhu da fararen fata masu haske, yayin da ɗayan ke da koren ganye masu haske da kuma kanana.

Pak-choi ya fi Sinawa juicier, ya fi ɗanɗano da yaji a dandano. Babban bambance -bambancen shine m, ganye marasa gashi. Pak-choi shine farkon kabeji iri-iri, wanda ba a kafa shugaban kabeji. Ana tattara ganyen a cikin rosette tare da diamita kusan 30 cm. An matse petioles, mai kauri, madaidaiciya a ƙasa, galibi yana mamaye kashi biyu bisa uku na adadin duk shuka. Ganyen pak choi suna da daɗi sosai kuma suna ɗanɗano kamar alayyahu. Ana amfani da sabbin ganye a cikin shirye -shiryen miya, salads. Wasu mutane suna kiran salatin pak-choi, amma wannan ba gaskiya bane, saboda, kamar yadda aka ambata a sama, wannan nau'in kabeji ne. Yana da suna daban don mutane daban -daban, misali - mustard ko seleri. A Koriya, ana ba da ƙimar pak choi, ƙasa da hakan, tunda ƙananan shugabannin pak choi sun fi taushi.

Yadda za a zabi

Lokacin zabar pak choy, kula da ganyayyaki, saboda dole ne su zama kore mai laushi da sabo (ba kasala ba). Goodaramar kabeji mai kyau tana da ganye masu matsakaici, masu kaifi idan suka karye. Tsawon ganyayyaki ya zama bai fi 15 cm ba.

Yadda ake adanawa

Don pak-choy ya riƙe kaddarorinsa masu amfani na dogon lokaci, dole ne a adana shi yana kiyaye duk ƙa'idodin. Da farko, raba ganyen daga kututture kuma kurkura su a ƙarƙashin ruwa mai gudu. Bayan haka, dole ne a nade ganye cikin tawul mai ɗumi, sa'annan a saka a cikin firiji.

Abincin kalori na pak choy

Ya kamata kabeji Pak-choy lallai ya yi kira ga masoyan abinci masu ƙananan kalori. Bayan duk wannan, abubuwan da ke cikin kalori sun yi ƙasa kaɗan, kuma 13 kcal ne kawai cikin 100 na samfurin g.

Valueimar abinci mai gina jiki a cikin gram 100: Sunadarai, 1.5 g Fats, 0.2 g Carbohydrates, 1.2 g Ash, 0.8 g Ruwa, 95 g abun cikin Kalori, 13 kcal

Haɗuwa da kasancewar abubuwan gina jiki

Contentarin abun cikin kalori ba shine ƙari na kabeji na pak choy ba, yana da wadataccen fiber, shuke-shuke, zaren da ba shi iya narkewa. Fiber yana da mahimmanci a cikin abinci mai gina jiki, saboda ba kawai yana hana rigakafin matsaloli tare da kujeru ba, amma kuma yana tsarkake hanjin hanji da gubobi, da gubobi da kuma cholesterol. Ganyen Pak-choy na dauke da sinadarin bitamin C mai yawa, wanda shi ne mafi daraja ga jikin mutum, jiragen ruwa. Jiragen ruwa suna riƙe da ƙarfi da haɓaka kamar yadda yakamata.

Vitamin C yana aiki mai mahimmanci a cikin kira na furotin, collagen, wanda ke ba fata damar ci gaba da zama mai roba da na roba. Giram ɗari na ganyen pak choy suna ɗauke da kusan 80% na yawan buƙata na bitamin C. Kabeji ma ya ƙunshi bitamin K, yana inganta mai nuna alamar jini sosai - daskarewa. Bukatar jiki ta yau da kullun na wannan bitamin za a iya sake cika ta cin gram ɗari biyu na Chocho Choi.

Ya kamata a lura cewa idan kuna shan magunguna don rage jinin ku, to bai kamata ku cinye pak choy ba. Vitamik K zai rage tasirin kwayoyi “ba komai”. Pak-choi ya ƙunshi mafi yawan bitamin A tsakanin danginsa. Yana motsa sabuntawar fata a matakin salula, kuma in babu shi, hada kira na rhodopsin, hoton hangen nesa mai daukar hoto, ba zai yiwu ba. Rashin Vitamin C yana yin tasiri ga hangen nesan mutum kuma yakan haifar da lalacewar hangen nesa da yamma, wanda ake kira da makantar dare.

Kayan amfani da magani

Kabeji Pak Choi kayan lambu ne mai matukar mahimmanci. An nuna shi don cututtuka na sashin gastrointestinal da tsarin zuciya da jijiyoyin jini. Ruwan Pak-choy yana da kayan kwayan cuta kuma yana riƙe da dukkanin bitamin masu aiki, da ma'adanai da enzymes. Pak-choi an dauke shi tsohuwar magani.

Ruwansa yana da kaddarorin warkarwa kuma ana amfani dashi wajen maganin ulcers, raunuka, da ƙone-ƙone. Ana ganyen ganyen akan grater, an gauraya shi da farin kajin kwai kuma ana amfani da wannan cakuda akan raunuka. Wannan kayan lambu yana da ƙima sosai a cikin maganin anemia. Tare da fiber na kabeji, an cire cholesterol mai cutarwa daga jiki, kuma wannan yana taka rawa sosai a cikin jiyya da rigakafin atherosclerosis na jijiyoyin jini.

Ana amfani da Pak-choi a matsayin ɓangaren abinci mai gina jiki don cututtukan zuciya da magudanan jini.

A cikin girki

Don kula da abinci mai gina jiki, yana da kyau sosai ku ci kabeji pak choy. Yawancin lokaci ana soya shi da nama, tofu, wasu kayan lambu, ana kuma dafa shi, ana soya shi a mai, ko ana amfani da shi azaman gefe. Ana iya cin komai a cikin Pak Choi - tushen da ganye. Yana da sauqi don tsaftacewa da dafa shi: ganye, da aka ware daga petiole, an yanyanka su, kuma ba a yanke petiole kanta cikin kananan da'irori.

Amma kuma ya kamata a tuna cewa bayan tafasa ko tafasa, ganyen pak-choy zai rasa yawancin halaye masu fa'ida, musamman bitamin. Don haka ya fi kyau a cinye pak choi a matsayin salatin. Don yin wannan, ɗauki barkono mai kararrawa, sabbin karas, grated ginger, dabino da ganyen pak choy. Dole ne a haɗa dukkan abubuwan haɗin tare da zuba su da ruwan lemun tsami, idan ana so, zaku iya ƙara sunflower ko man zaitun.

Siffofin haɓaka pak choy

Pak-choi dangi ne na farin kabeji, wanda ya daɗe yana mamaye babban wurin shuka a Asiya da Turai. Amma fakitin girma yana da sabbin kaddarori da yawa.

Kuna iya haɓaka shi ta hanyar hanyar shuka. An kafa tsirrai a kusan sati 3 zuwa 4. Saboda kabeji yana tsufa sosai, ana shuka shi a Asiya sau da yawa a lokacin bazara. A cikin Rasha, ana iya shuka shi a ƙarshen Yuni - farkon Yuli. Wannan yafi kyau sosai fiye da farkon bazara. Wajibi ne don shuka a cikin tsagi, zurfin yana 3 - 4 cm.

Pak-choi baya nema a kan ƙasa. Mayasar bazai yuwu ba ko kuma ta ɗan haɗe kawai. Bayan an dasa kabeji, ana iya girban amfanin gona a cikin wata ɗaya. Mutane da yawa suna rikita Pak-choi da nau'ikan kayan lambu na musamman. Bayan duk wannan, ba ta ba da kawunan gargajiya na kabeji. Amma har yanzu kabeji ne, duk da cewa ya fi kama da salad.

Salatin Kabeji na Kasar Sin

Bayar da sabis sau 8

Sinadaran:

• ¼ kofuna waɗanda vinegar vinegar (za a iya maye gurbin apple cider vinegar)
• 1 tbsp man zaitun
• 2 tsp sugar (ko zuma ko madadin abin da ake ci)
• 2 tsp mustard (mafi kyawu daga Dijon)
• ¼ tsp gishiri
• 6 kofuna waɗanda yankakken yankakken kabeji na ƙasar Sin (kimanin 500g)
• 2 karas matsakaici, grated
• 2 kore albasa, yankakken yankakken

Shiri:

Mix vinegar, sukari, mustard da gishiri a cikin babban akwati har sai an narkar da ƙwayoyin sukarin.
Cabara kabeji, karas da koren albasa. Mix komai tare da sutura.

Amfanin abinci mai gina jiki: adadin kuzari 36 a kowace hidim, 2 g mai, 0 g ya zauna., 0 mg cholesterol, 135 mg sodium, 4 g carbohydrates, 1 g fiber, protein 1 g, 100% DV don bitamin A, 43% DV don bitamin C , 39% na DV don bitamin K, 10% na DV don ƙoshin lafiya, GN 2

Stewed pak choy kabeji da ginger

Shirya a cikin minti 5. Yi aiki da kyau azaman gefen abinci.

Bayar da sabis sau 4

Sinadaran:

• 1 tbsp man zaitun
• 1 tbsp yankakken ginger
• 1 tafarnuwa clove, minced
• Kofuna 8 pak choy kabeji, yankakke
• 2 tbsp soya mai ruwan gishiri mai sauƙi (ba shi da alkama don abincin BG)
• Salt da barkono dandana

Shiri:

Man zafi a cikin kwanon soya (ba sai zafi ba). Garlicara tafarnuwa da ginger. Cook na minti daya.
Pakara daɗaɗɗen ɗanɗano da waken soya a soya shi na tsawon mintuna 3-5 a kan wuta mai ƙarancin zafi, ko kuma sai ganyayen sun yi taushi kuma kaɗan sun zama masu laushi da laushi. Saltara gishiri da barkono don dandana.

Fa'idodin Abinci: :aya daga cikin abinci yana ƙunshe da adadin kuzari 54, mai kitse 4 g, 0 g ya zauna., 0 mg cholesterol, 318 mg sodium, 4 g carbohydrates, 2 g fiber, 3 g protein, 125% DV don bitamin A, 65% DV don bitamin C, 66% DV don bitamin K, 13% DV don bitamin B6, 16% DV don folate, 14% DV don alli, 10% DV don baƙin ƙarfe, 16% DV don potassium, 88 mg Omega 3, GN 2

Lo loin tare da kayan lambu - noodles na kasar Sin

Bayar da sabis sau 6

Sinadaran:

• 230 g noodles ko noodles (ba shi da alkama don cin abincin BG)
• Tsp man zaitun
• ½ tsp man kayan lambu (Ina da avocado)
• 3 cloves da tafarnuwa
• 1 tsp grated sabo da ginger
• 2 kofuna waɗanda pak choy cabbage, yankakken
• ½ kofin yankakken koren albasarta
• 2 kofuna waɗanda grated karas
• Kusan 150-170 g tofu mai ƙarfi (kwayoyin), babu ruwa kuma an yanka shi
• 6 tbsp vinegar vinegar
• Glass gilashin tamarind sauce ko jam (za ku iya maye gurbin zuma cokali 2 ko ku dandana)
• Gilashin ruwa
• 1 tsp mai narkar da soya mai yalwa (ba shi da alkama don abincin BG)
• Tsp jan barkono mai zafi (ko dandana)

Shiri:

Cook spaghetti ko noodles bisa ga kwatancen kunshin. Lambatu da wuri a babban kwandon hadawa. Ki dama man zaitun.
A cikin babban skillet mara nauyi (ko wok), zafafa man kan wuta mai matsakaici. Add tafarnuwa da ginger, simmer, motsa lokaci-lokaci na 10 seconds.
Ƙara pak choy da albasa, simmer na wasu mintuna 3-4 har sai kabeji ya ɗan yi laushi.
Carrotsara karas da tofu da simmer na wasu mintina 2-3, ko kuma har sai karas ɗin sun yi laushi.
Na dabam, a cikin karamin tukunyar ruwa, hada ruwan inabin, jam ɗin plum (ko zuma), ruwa, miya na soya, da jajayen barkono. Yi zafi tare da motsawa akai-akai akan ƙarancin zafi har sai an sami daidaito iri ɗaya.
Haɗa spaghetti, kayan lambu da kuma ado tare. Shirya don bauta

Amfanin abinci mai gina jiki: 1/6 na girke-girke yana da adadin kuzari 202, 3 g mai, 1 g ya zauna., 32 mg cholesterol, 88 mg sodium, 34 g carbohydrates, 3 g fiber, protein 8 g, 154% DV don bitamin A, 17 % DV don bitamin C, 38% DV don bitamin K, 33% DV don bitamin B1, 13% DV don bitamin B2, 19% DV don bitamin B3, 10% DV don bitamin B6, 27% DV don abinci, 14% DV don baƙin ƙarfe, 10% DV don potassium da magnesium, GN 20