Pak-choy kabeeji

Ọ bụ otu n'ime ihe ọkụkụ China na-akọkarị n'oge ochie. Taa, ọ nweela nnukwu ewu ewu na Asia ma kwa ụbọchị na-enwetakwa ndị ọhụụ ọhụrụ na Europe. Pak-choi kabeeji bụ ezigbo onye ikwu Peking kabeeji, mana ọ dị iche na ya na mpụga, nke ndụ, yana agwa akụ na ụba. Ọ bụ ezie na ha dị nnọọ iche, ndị na-elekọta ubi na-agbagọkarị ha anya. Otu nwere akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na akwụkwọ ndụ akwụkwọ ndụ na-acha ọcha na-acha ọcha, ebe nke ọzọ nwere akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na petioles.

Pak-choi dị ụtọ nke ukwuu karịa ndị China, na-atọ ụtọ ma na-atọ ụtọ. Isi ihe dị iche bụ akwụkwọ siri ike, enweghị ntutu. Pak-choi bụ ụdị kabeeji dị iche iche na-etozu n'oge, na-enweghị isi nke kabeeji. A na -anakọta akwụkwọ n'ime rosette nwere dayameta nke ihe dị ka cm 30. A na-amanye petioles, oke, convex na ala, na-enwekarị ụzọ abụọ n'ụzọ atọ nke ihe ọkụkụ niile. Ahịhịa nke pak choi na -esi ike nke ukwuu ma na -atọ ụtọ dị ka akwụkwọ nri. A na -eji akwụkwọ ọhụrụ eme nkwadebe ofe, salads. Ụfọdụ ndị na-akpọ salad pak-choi, mana nke a abụghị eziokwu, maka na, dịka m kwuru n'elu, nke a bụ ụdị kabeeji. Ọ nwere aha dị iche maka ndị dị iche iche, dịka ọmụmaatụ - mọstad ma ọ bụ celery. Na Korea, a na -eji pak choi akpọrọ ihe, ọ ga -aka mma, ebe ọ bụ na obere isi pak choi dị nro karịa.

Etu ịhọrọ

Mgbe ị na-ahọrọ pak choy, attentionaa ntị na epupụta, n'ihi na ha ga-abụ kemmiri ihe na-acha akwụkwọ ndụ akwụkwọ ndụ na nke ọhụrụ (ọ bụghị ịda mbà). Young good kabeeji nwere ọkara-sized epupụta, crispy mgbe agbajikwa. Ogologo nke epupụta ekwesịghị ịbụ ihe karịrị 15 cm.

Otu esi echekwa

Ka pak-choy nwee ike ijigide ihe bara uru ya ogologo oge, a ga-echekwa ya na-elele iwu niile. Nke mbụ, kewapụ epupụta na stumps ma sachaa ha n'okpuru mmiri na-agba agba. Mgbe nke ahụ gasị, a ga-etinye epupụta na akwa nhicha, wee tinye ya na friji.

Calorie ọdịnaya nke pak choy

Pak-choy kabeeji kwesịrị ịrịọ ndị hụrụ obere nri kalori. A sị ka e kwuwe, ọdịnaya calorie ya dị oke ala, ọ bụ naanị 13 kcal kwa 100 g nke ngwaahịa.

Nri oriri na-edozi kwa 100 grams: Ndi na-edozi, 1.5 g Fats, 0.2 g Carbohydrates, 1.2 g Ash, 0.8 g Mmiri, 95 g ọdịnaya calorie, 13 kcal

Mejupụtara na ọnụnọ nke ndị na-edozi ahụ

Obere kalori abughi ihe ozo nke pak choy kabeeji, o juputara na fiber, plant, indigestible fiber. Faiba dị ezigbo mkpa na nri na-edozi ahụ, ebe ọ bụghị naanị na-egbochi igbochi nsogbu na stool, kamakwa na-asacha eriri afọ, nsị na cholesterol n'ụzọ dị irè. Pak-choy epupụta nwere nnukwu vitamin C, nke kachasị baa uru maka ahụ mmadụ, arịa. Arịa ndị ahụ na-ejigide ike ha na ekwedo ha n'ihi ya.

Vitamin C na-arụsi ọrụ ike na njikọ nke protein, collagen, nke na-eme ka anụ ahụ dịgide na-agbanwe ogologo oge. Otu narị gram nke pak choy epupụta nwere ihe dị ka 80% nke ihe achọrọ kwa ụbọchị nke vitamin C. Kabeeji nwekwara vitamin K, ọ na - eme ka ihe ngosi ọbara dị ezigbo mkpa - ịkpụkọta. Ahụ mmadụ kwa ụbọchị maka vitamin a nwere ike imeju site na iri narị gram abụọ nke Pak Choi.

Ekwesiri ighota na oburu na i nara ogwu iji belata obara gi, yabụ na i ghaghi iri pak choy. Vitamik K ga-belata mmetụta nke ọgwụ “agaghị adịkwa”. Pak-choi nwere vitamin A kachasị n'etiti ndị ikwu ya. Ọ na - akpali mmeghari ohuru nke anụ ahụ na larịị cellular, ma na enweghị ya, njikọ nke rhodopsin, foto na-ewe foto nke ọhụụ, agaghị ekwe omume. Ọrịa vitamin C na-emetụta ọhụụ mmadụ n'ụzọ na-adịghị mma ma na-edugakwa na nhụjuanya n'ọhụụ na mgbede, nke a na-akpọkarị ìsì n'abalị.

Njirimara bara uru na ogwu

Pak Choi kabeeji bụ ihe oriri dị oke ọnụ. Egosipụtara maka ọrịa nke eriri afọ na usoro obi. Pak-choy ihe ọ juiceụ juiceụ nwere bactericidal Njirimara na retains niile biologically ifịk ifịk vitamin, mineral na enzymes. A na-ahụta Pak-choi dị ka ọgwụgwọ oge ochie.

Ihe ọ juiceụ Itsụ ya nwere ihe na-agwọ ọrịa, a na-ejikwa ya agwọ ọrịa ọnya, ọnya na ọkụ. A na -akụ akwụkwọ ya na grater, agwakọta ya na akwa ọkụkọ ọkụkọ na -acha ọcha wee tinye ngwakọta a na ọnya ahụ. Akwụkwọ nri a bara nnukwu uru n'ịgwọ ọrịa anaemia. Tinyere eriri kabeeji, a na -ewepụ cholesterol na -emerụ ahụ n'ahụ, nke a na -arụkwa nnukwu ọrụ na ọgwụgwọ na igbochi atherosclerosis vaskụla.

A na-eji Pak-choi eme ihe dị ka ihe oriri na-edozi ahụ maka ọrịa nke obi na arịa ọbara.

Na isi nri

Iji lekọta nri na -edozi ahụ, ọ dị mma iri kabeeji pak choy. A na -eghekarị ya na anụ, tofu, akwụkwọ nri ndị ọzọ, a na -esi ya esi, eghere eghe n'ime mmanụ, ma ọ bụ jiri ya mere nri n'akụkụ. A na -eri ihe niile na Pak Choi - mgbọrọgwụ na akwụkwọ ya. Ọ dị mfe ihicha ya ma sie ya: a na -egbutu akwụkwọ ya, nke kewapụrụ na petiole, na petiole n'onwe ya anaghị ebipụ ya n'ime obere okirikiri.

Mana ekwesịrị icheta na mgbe esi nri ma ọ bụ stew, akwụkwọ pak-choy ga-efunahụ ọtụtụ uru bara uru, ọkachasị vitamin. Yabụ na ọ kacha mma iri pak choi dị ka salad. Iji mee nke a, were akwụkwọ mgbịrịgba, karọt grated ọhụrụ, ginger grated, ụbọchị na akwụkwọ pak choy. A ghaghị agwakọta ihe niile ma wụsa ya na ihe ọ lemonụ lemonụ lemon, ma ọ bụrụ na achọrọ, ị nwere ike itinye sunflower ma ọ bụ mmanụ oliv.

Akụkụ nke na-eto eto pak choy

Pak-choi bụ onye ikwu kabeeji ọcha, nke nọrọla ogologo oge na-ebute ụzọ na osisi na-eto na Eshia na Europe. Mana ngwugwu na -eto eto nwere ọtụtụ ihe ọhụrụ.

Can nwere ike itolite ya site na usoro mkpụrụ osisi. Seedlings na-guzobere banyere 3 ka 4 izu. Ebe ọ bụ na kabeeji dị n'oge na-eto eto, ọ na-eto na Eshia ọtụtụ ugboro n'oge oge. Na Russia, enwere ike ịgha ya na ngwụsị June - mmalite July. Nke a dị mma karịa mmalite oge opupu ihe ubi. Ọ dị mkpa ịgha mkpụrụ na grooves, omimi bụ 3 - 4 cm.

Pak-choi anaghị achọ ala. Ala nwere ike ọ gaghị arụ ọrụ ma ọ bụ na ọ ga-eme ka ọ ghara ịmalite. Mgbe a kụrụ kabeeji, enwere ike iwe ihe ubi n'otu ọnwa. Ọtụtụ ndị na-emegharị Pak-choi na ụdị akwụkwọ ndụ akwụkwọ ndụ pụrụ iche. E kwuwerị, ọ naghị enye ndị isi ọdịnala kabeeji. Mana ọ ka bụ kabeeji, n'agbanyeghị na ọ dị ka salad.

Shredded Chinese Kabeeji Salad

Nwee okpukpu asatọ

Efrata:

• Iko osikapa mmanya (enwere ike dochie ya maka apple cider mmanya)
• 1 tbsp mmanụ sesame
• 2 tsp sugar (ma obu mmanu ma obu ihe ndi ozo)
• 2 tsp mọstad (ka nma Dijon)
• Tsp nnu
• Iko 6 ejiri kabeji China gbanwere nke ọma (ihe dịka 500g)
• 2 ọkara karọt, grated
• 2 akwụkwọ ndụ akwụkwọ ndụ eyịm, finely chopped

Nkwadebe:

Gwakọta mmanya, shuga, mọstad na nnu n'ime nnukwu akpa ruo mgbe a ga-agbaze granulu shuga.
Tinye kabeeji, karọt na eyịm na-acha akwụkwọ ndụ. Gwakọta ihe niile na mgbakwasa.

Ihe oriri na-edozi ahụ: calorie 36 maka otu ọrụ, abụba 2, 0 g nọdụ., 0 mg cholesterol, 135 mg sodium, 4 g carbohydrates, 1 g fiber, protein 1 g, 100% DV maka vitamin A, 43% DV maka vitamin C , 39% nke DV maka vitamin K, 10% nke DV maka nri, GN 2

Stewed pak choy kabeeji na ginger

Jikere na 5 nkeji. Na-eje ozi dị ka nri dị n'akụkụ.

Nwee okpukpu asatọ

Efrata:

• 1 tbsp mmanụ oliv
• 1 tbsp ghee eghe eghe
• 1 galiki, mebiri
• Iko 8 pak choy kabeeji, gbanye
• 2 tbsp soya ihe nnu (salut-free maka nri BG)
• Nnu na ose nụrụ ụtọ

Nkwadebe:

Kpoo mmanu n'ite eghe (obughi ruo oku). Tinye galik na ginger. Esi nri maka otu nkeji.
Tinye pak choy na soy sauce na simmer maka minit 3-5 ọzọ na ọkara ọkụ, ma ọ bụ ruo mgbe epupụta ga-adaba na ị ga-aghọ kemmiri na nro. Add nnu na ose nụrụ ụtọ.

Uru nri: Otu ọrụ nwere calorie 54, abụba 4, 0 g nọdụ., 0 mg cholesterol, 318 mg sodium, 4 g carbohydrates, 2 g fiber, protein 3 g, 125% DV maka vitamin A, 65% DV maka vitamin C, 66% DV maka vitamin K, 13% DV maka vitamin B6, 16% DV maka nri, 14% DV maka calcium, 10% DV maka iron, 16% DV maka potassium, 88 mg Omega 3, GN 2

Jiri mein na akwụkwọ nri - noodles ndị China

Nwee okpukpu asatọ

Efrata:

• 230 g noodles ma ọ bụ noodles (enweghị gluten maka nri BG)
• Tsp mmanụ sesame
• ½ tsp mmanụ ihe oriri (Enwere m ube oyibo)
• 3 cloves nke garlic
• 1 tsp grated ọhụrụ ginger
• Iko 2 pak choy kabeeji, chopped
• ½ cup chopped green eyịm
• 2 iko grated karọt
• Odika 150-170 g siri ike tofu (organic), enweghị mmiri mmiri na diced
• 6 tbsp osikapa mmanya
• Iko tamarind ihendori ma ọ bụ jam piom (ị nwere ike dochie mmanụ a tablespoonsụ tablespoons abụọ ma ọ bụ nụrụ ụtọ)
• Iko mmiri
• 1 tsp soy sauce (enweghị gluten maka nri BG)
• Tsp uhie na-acha uhie uhie (ma ọ bụ nụrụ ụtọ)

Nkwadebe:

Esi nri spaghetti ma ọ bụ noodles dị ka ntụziaka ngwugwu. Igbapu ma tinye n'ime nnukwu ngwakọta. Ghaa na mmanụ sesame.
Na nnukwu skillet (ma ọ bụ wok), kpoo mmanụ ahụ ọkụ. Tinye galik na ginger, gbanye ọkụ, na-akpali akpali maka oge sekọnd 10.
Tinye pak choy na yabasị, simmer maka nkeji 3-4 ọzọ ruo mgbe kabeeji dị nro.
Tinye karọt na tofu ma gbanye ya minit 2-3 ọzọ, ma ọ bụ ruo mgbe karọt dị nro.
Iche iche, na obere ite, jikọta mmanya ahụ, piom jam (ma ọ bụ mmanụ a honeyụ), mmiri, soy sauce, na flakes na-acha uhie uhie. Kpoo na-ebugharị mgbe niile na obere ọkụ ruo mgbe enwetara otu agbanwe agbanwe.
Gwakọta spaghetti, akwukwo nri na ejiji. Njikere ije ozi.

Nri oriri na-edozi ahụ: 1/6 nke uzommeputa nwere calorie 202, abụba 3 g, 1 g nọdụ., 32 mg cholesterol, 88 mg sodium, 34 g carbohydrates, 3 g fiber, protein 8 g, 154% DV maka vitamin A, 17 % DV maka vitamin C, 38% DV maka vitamin K, 33% DV maka vitamin B1, 13% DV maka vitamin B2, 19% DV maka vitamin B3, 10% DV maka vitamin B6, 27% DV maka nri, 14% DV maka ígwè, 10% DV maka potassium na magnesium, GN 20