Bok Choy (Kaabashka Shiinaha): Nafaqada, Faa'iidooyinka & Cunnooyinka

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Cunto ka mid ah cunnada Aasiya, bok choy waa mid ka mid ah noocyada ugu caafimaadka badan ee khudaarta cagaaran. Cagaarka cagaaran waxaa loo yaqaanaa dawooyinkiisa, iyadoo la hayo caddeyn horaantii qarnigii shanaad ^[1] Shiinaha. Fatahaadaha waxtarka leh ee ay leeyihiin khudradda iskutallaabta ah kuma koobna oo keliya jilicsanaanta jilicsan laakiin waxay ku fidsan tahay tan caafimaadka indhaha iyo xoogga lafaha.

Waxaa ku raran qiime nafaqo leh iyo waxyaabo badan oo ka kooban beta-carotene marka loo barbardhigo khudaarta kale ee caleenta leh, bok choy waxay si tartiib tartiib ah u noqoneysaa qeyb aan la maqli karin a ^[laba] cunto caafimaad leh. Dawada Shiinaha ee qadiimiga ah, waxaa loo adeegsaday dawo ka bogsiinta qufaca, qandhada iyo xanuunada la midka ah.

Waqtigan xaadirka ah, waxaa jira kor u kac baahida loo qabo khudradda caleenta. Adduunyada maanta ku baraarugsan caafimaadka, waa aamin in la yiraahdo bok choy ayaa runtii calaamadeeyay joogitaankeeda aan la beddeli karin. Dhadhanka jilicsan ee jilicsan ee caleenta ayaa ku daraya faa'iidadiisa, isaga oo ka dhigaya mid sahlan oo lagu daro noocyo kala duwan oo suxuun ah.

Qiimaha nafaqada ee Bok Choy

100 garaam oo bok choy ceyriin ah waxay kakooban yihiin 54 kcal tamar, 0.2 garaam dufan, 0.04 miligiram thiamine, 0.07 miligram riboflavin, 0.5 miligram naasiniin, 0.09 miligramms pantothenic acid, 0.19 milligram fiitamiin B6, 0.80 miligram bir iyo 0.16 miligramms manganese.

Nafaqooyinka kale ee ku jira 100 garaam oo bok choy waa ^[3]

• 2.2 garaam oo karbohaydrayt ah
• 1 garaam oo fiber ah
• 1.5 garaam borotiin
• 95.3 garaam oo biyo ah
• 243 microgram fitamiin A
• 2681 microgram beta-carotene
• 66 microgram folate
• 45 milligram fiitamiin C
• 46 microgram fitamiin K
• Kalsiyum 105 miligram
• 19 milligram magnesium
• 252 miligram oo kaalshiyam ah
• 65 miligramms sodium

Faa'iidooyinka Caafimaadka ee Bok Choy

Meel aad u fiican oo laga helo fiitamiin C, fiitamiin K, faybar iyo beta-carotene, isticmaalka bok choy aad ayey faa'iido u leedahay.

1. Waxay hagaajisaa awooda lafaha

Bok choy waxay leedahay maaddo qani ku ah macdanta sida magnesium, iron, calcium iyo zinc oo saameyn toos ah ku leh hagaajinta xoogga lafahaaga. Isticmaalka joogtada ah ee bok choy wuxuu saameyn togan ku yeelan doonaa qaab dhismeedka lafaha iyo cufnaanta. Tani waxay gacan ka geysaneysaa kahortagga bilawga cudurka lafdhabarta iyo sidoo kale xaddidaadda cudurada lafaha la xiriira da'da. Iskudarka ^[4] fiitamiin K iyo kaalshiyamka ku jira caleenta cagaaran ayaa si isku mid ah waxtar u leh maadaama ay hoos u dhigeyso halista jabka lafaha, maadaama ay kor u qaadeyso horumarinta shaxda lafaha oo isku dheellitiran.

2. Wuxuu yareeyaa cadaadiska dhiigga

Waxyaabaha sare ee ka kooban potassium ee ku jira bok choy, oo ay weheliso kaalshiyamka iyo maadada magnesiumku waxay si dabiici ah hoos ugu dhigeysaa heerarka sare ee cadaadiska dhiigga. Botaasium ^[5] khudaarta waxay u shaqeysaa sidii vasodilator, taas oo yareynaysa xiisadda xididdada dhiigga.

3. Waxay kordhisaa caafimaadka wadnaha

Isku darka fosfooraska, magnesium iyo fiber ee caleen cagaaran waxay ka caawisaa ilaalinta wadnaha caafimaadka qaba. Kuwaas oo ay weheliyaan, folate, potassium, ^[6] fitamiin C, iyo fiitamiin B6 ayaa ka qayb qaata ujeedada. Macdanta ku jirta caleen waxay ku shaqeysaa inay ka nadiifiso sunta iyo kolestaroolka halbowlayaasha. Sidoo kale, waxay ka caawisaa yareynta heerarka 'homocysteine' ee ku jira dhiigga oo sababi kara arrimo kala duwan oo wadnaha ah.

Isticmaalka joogtada ah ee bok choy wuxuu caawiyaa maaraynta saxda ah ^[7] shaqeynta wadnaha waxayna xaddidaa bilawga istaroogga, wadno qabadka iyo atherosclerosis.

4. Waxay yareysaa caabuqa

Bok choy waxaa ku jira choline, nafaqo muhiim ah oo ka caawisa yareynta heerarka caabuq . Waxaa sidoo kale loo yaqaannaa barar ^[8] yareynta wakiilka, maadaama ay xaddideyso bilowga arrimaha la xiriira caabuqa sida xanuunka iyo kalagoysyada.

5. Waxay kor u qaadaa difaaca jirka

Caleenta cagaaran waxay kujirtaa maadad fitamiin C ah oo wanaagsan, taas oo muhiim u ah hagaajinta nidaamka difaaca jirka. Faytamiin C ^[9] waxyaabaha ku jira qalabka loo yaqaan 'bok choy aids' ee kicinta soo saarida unugyada dhiigga cad. Ahaanshaha antioxidant, waxay sidoo kale ka caawineysaa ka hortagga cudurrada daba dheeraada iyo sidoo kale walbahaarka oksida.

6. Waxay hagaajisaa dheefshiidka

Faybaarka ku jira bok choy wuxuu faa'iido u leeyahay caawinta ^[10] habka dheef-shiidka. Isticmaalka joogtada ah ee bok choy ma aha oo kaliya hagaajinta nidaamka laakiin sidoo kale wuxuu daaweeyaa ciladaha dheef-shiidka.

7. Wuxuu saaraa xagjirnimada lacag la’aanta ah

Iskudhisyada ku saleysan baaruudda sida ^{kow iyo toban} isothiocyanates-ka ku jira bok choy, waxay u jeesataa glukosinolaatka isticmaalka waxayna kor u qaadaa ka qaadista xagjirnimada bilaashka ah ee keena kansarka. Khudaarta Cruciferous waxaa caan ku ah astaamaha lidka ku ah kansarka ^[12] daraasado ayaa daaha ka rogay saameynta ay ku leedahay yareynta halista sambabaha, qanjirka 'prostate', iyo kansarka mindhicirka weyn.

Waxyaabaha folate ee ku jira bok choy waxay ka hortageysaa dhaawaca unugyada ^[13] oo dayactirka DNA-da. Sidoo kale, selenium-ka ku jira khudradda ayaa xaddidaya horumarka burooyinka kansarka ee jirkaaga ku dhaca.

8. Wuxuu daweeyaa dhiig yaraan

Waxyaabaha sare ee folate ee khudradda iskutallaabtu waxay ka caawisaa hagaajinta nuugista birta, taas oo kor u qaadeysa soo saarista unugyada dhiigga cas. Waxay sidoo kale leedahay maaddo wanaagsan oo bir ah, oo markaa ku haysa heer joogto ah ^[14] hemoglobin.

9. Waxay hagaajisaa caafimaadka indhaha

Beta-carotene, selenium, fitamiin K, iyo fitamiin C ee ku jira bok choy ayaa si wada jir ah uga shaqeeya hagaajinta iyo ilaalinta caafimaadka indhahaaga. Carotenoids-ka ku jira caleenta cagaaran waxay u dhaqmaan sidii caqabad difaac ah oo ku ah marinka wadnaha ee indhaha. Fitamiin A ^{[shan iyo toban]} waxyaabaha ku jira bok choy waxay ka caawisaa kahortagga horumarinta murugada oksida ee qeybta dambe ee retina iyo sidoo kale xumaanshaha maqaarka. Waxay kaloo kaa caawinaysaa kahortaga indhahaaga cataracts iyo glaucoma.

10. Waxay ka hortagtaa naafonimada umusha

Qani ku ah isku-dhafka B-vitamin sida folate, bok choy waxaa loo arkaa inay faa'iido u leedahay ka hortagga horumarka dhalashada ^[16] cilladaha ku jira ilmaha caloosha ku jira. Waxay ka caawisaa geeddi-socodka qaybinta unugyada iyo koritaanka, taas oo yareyneysa fursadaha naafonimo kasta oo lagu dhasho sida dhallaanka miisaanka culus ama cilladaha tubada neerfaha ee dhallaanka cusub.

11. Caawinta bogsashada degdega ah

Faytamiin K ku jira bok choy oo ay weheliyaan waxyaabo kale oo kala duwan ayaa sidoo kale loo yaqaanaa xinjirowga dhiigga ^[17] wakiil. Isticmaalka booska xaaladaha sababa dhiigbaxa xad-dhaafka ah, sida qalliinka ama dhaawaca ayaa waxtar leh. Waxay kaloo faa iido u leedahay baabasiirka ama caadada aan caadiga ahayn ee culus.

12. Waxay wanaajisaa wareegga dhiigga

Bok choy waxay leedahay maaddo wanaagsan oo birta ah, taas oo la ogyahay inay saameyn togan ku leedahay kordhinta unugyada dhiigga cas. Sidoo kale, maadada birtu door muhiim ah ayay ka leedahay hagaajinta wareegga dhiigga. Haddii jirkaagu leeyahay qadar fiican oo bir ah, oo lagu kasban karo si joogto ah ^[16] isticmaalka birta, waxay ka caawisaa hagaajinta wareegga iyo sidoo kale oksijiinta xubnaha gudaha.

13. Wuxuu daweeyaa cudurka macaanka

Daraasado la sameeyay ayaa daaha ka qaaday in khudradda iskutallaabtu ay saameyn togan ku leedahay cudurka macaanka. Taasi waa, waxay ka caawineysaa sidii loo ilaalin lahaa heerarka sonkorta mana sare u qaado heerarka sonkorowga. Waxaa loo muujiyey inay faa'iido u tahay shakhsiyaadka leh ^[18] nooca 2aad ee sonkorowga.

14. Waxay hagaajisaa tayada maqaarka

Meel aad u fiican oo laga helo fitamiin C, isticmaalka joogtada ah ee bok choy aad ayey faa'iido ugu leedahay maqaarkaaga. Kolajka ^[19] oo ay soo saaraan fitamiin C maqaarku wuxuu u ilaaliyaa inuu qoyaan oo dib u cusbooneysiiyaa.

Bok Choy Iyo Napa Kaabash

Badanaa midba midka kale wuu ku wareersan yahay, labadan khudaar iskutallaabtu waa gebi ahaanba ^[labaatan] kala duwan

Cunnooyinka Caafimaadka leh

1. Garlic bok choy walaaq-shiil

Waxyaabaha ay ka kooban tahay ^{[kow iyo labaatan]}

• 1 qaado oo saliid saytuun ah oo bikro ah oo siyaado ah
• 1 basal, la jarjarey
• 2 xabo oo toon ah, la jarjarey
• 1 qaado oo sinjibiil ah, jiiska
• 2 koob oo likaha shiitake, la jarjarey, jirridaha laga saaray
• 6 koob oo bok choy ah, oo lagu jarjaray xargaha 2-inji
• 2 basbaas cas, jarjar dhuuban khafiif ah
• 1 qaado oo liin dhanaan ah
• 1/4 koob oo kaash ah si loo qurxiyo

Tilmaamaha

• Ku diiri saliida saytuunka dheriga weyn, kuleylka dhexdhexaadka ah.
• Ku dar basasha iyo boqoshaada oo isku walaaq laba daqiiqo.
• Ku dar sinjibiil, toon, iyo basbaas cas.
• Ku dar walxaha haray.
• Dabool laba illaa saddex daqiiqo si aad uumi bok choy.

2. Bok choy salad

Aniga walxaha

• 1/2 koob oo saliid saytuun ah
• 3 qaado oo soy ah
• 2 rucubood bok choy, nadiifiyey oo jarjaran
• 1 basal cagaaran oo farabadan, la jarjarey
• 1/8 koob oo yicib la shiiday, la dubay

Tilmaamaha

• Weel dhalo ah oo dabool leh, isku dar saliid saytuun ah iyo maraqa soy.
• Isku dar bok choy, basasha cagaaran, iyo yicibta.
• Ku tuur dharka, oo u adeeg.

Sidoo kale akhri : Tofu Iyo Bok Choy Recipe

Taxaddar

• Maaddaama bok choy yahay khudradda iskutallaabta, waxaa ku jira enzme loo yaqaan myrosinase ^[22] taas oo hor istaagi karta shaqada qanjirka 'thyroid'. Waxay ka hortagi kartaa jirka nuugista saxda ah ee iodine. Tan waxaa badanaa lagu soo warramey marka laga hadlayo bok choy cayriin.
• Shakhsiga cunaya waxyaabaha khafiifiya dhiiga, sida warfarin waa inuu iska ilaaliyaa cunista chook bok ^{[2 3]} fiitamiin K. Waxay sababi kartaa dhiiggu inuu xinjiroobo.
• Isticmaalka muddada-dheer ee bok choy tiro aad u badan ayaa kicin kara kansarrada. Doomaha ^[24] in bok choy wuxuu xaddidayaa beddelidda maaddooyinka kansarka, taas oo kor u qaadaysa fursadaha kansarka.

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