Pak-choy kabichi

Icho chimwe chekare kwazvo chiChinese miriwo zvirimwa. Nhasi, akawana mukurumbira muAsia uye zuva rega rega zvakanyanya uye zvakanyanya kuwana mafeni matsva muEurope. Pak-choi kabichi ihama yepedyo yePeking kabichi, asi inosiyana nazvo kunze, biologically, uye zvakare mune hupfumi hunhu. Kunyangwe ivo vakasiyana zvachose, varimi vegadheni vachiri kazhinji vanovanyonganisa. Imwe ine mashizha matema akasvibira uye machena machena petioles, nepo imwe iine yakajeka girini mashizha uye petioles.

Pak-choi ine muto zvakanyanya kupfuura Chinese, yakawedzera piquant uye inonhuwirira mukuravira. Misiyano mikuru ndeye mashizha akaoma, asina bvudzi. Pak-choi ndeyekutanga kukura kwakasiyana kwekabheji, umo pasina musoro wekabichi unoumbwa. Mashizha anounganidzwa mu rosette ane dhayamita anenge 30 cm. Iyo petioles yakatsikirirwa zvakasimba, gobvu, convex pazasi, kazhinji ichitora zvikamu zviviri kubva muzvitatu zvehuremu hwechirimwa chose. Mashanga epak choi akatsetseka uye anonaka sespinachi. Mashizha matsva anoshandiswa mukugadzira soups, salads. Vamwe vanhu vanodana pak-choi saladi, asi ichi hachisi chokwadi, nokuti, sezvataurwa pamusoro apa, iyi imhando yekabheji. Iine zita rakasiyana revanhu vakasiyana, semuenzaniso - masardard kana celery. MuKorea, pak choi inokosheswa, zvishoma zviri nani, sezvo misoro midiki yePak choi yakanyanya kunyorova.

Maitiro ekusarudza

Paunenge uchisarudza pak choy, teerera kumashizha, sezvo achifanira kunge aine muto wakasvibira uye nyowani (kwete lethargic). Yechidiki yakanaka kabichi ine mashizha ari pakati nepakati, crispy kana atyoka. Kureba kwemashizha kunofanira kunge kusapfuura masendimita gumi neshanu.

Kuchengeta sei

Kuti pak-choy ichengetedze zvivakwa zvayo kwenguva yakareba, inofanira kuchengetwa ichichengeta mirau yese. Kutanga, paradzanisa mashizha kubva kuzvitubu woasukurudza pasi pemvura inoyerera. Mushure meizvozvo, mashizha acho anofanira kuputirwa netauro nyorova, wozoiswa mufiriji.

Kalori zvemukati zvepak choy

Pak-choy kabichi inofanirwa kukwidza kune vanoda chikafu chakaderera-koriori. Mushure mezvose, ayo macalorie zvemukati akaderera kwazvo, uye ingori 13 kcal pa100 g yechigadzirwa.

Kukosha kwehutano pa100 gramu: Mapuroteni, 1.5 g Mafuta, 0.2 g Makabhohaidhiretsi, 1.2 g Ash, 0.8 g Mvura, 95 g Makorori zvemukati, 13 kcal

Kuumbwa uye kuvapo kwezvinovaka muviri

Yakaderera macalorie zvemukati haisi yega yega yekuwedzera pak choy kabichi, yakafuma mune fiber, chirimwa, indigestible fiber. Fiber yakakosha zvakanyanya mukudya kunovaka muviri, sezvo isingangoshandire kudzivirira matambudziko nechituru, asi zvakare inonatsa matumbo ehupfu, chepfu uye cholesterol. Pak-choy mashizha ane huwandu hwakawanda hwevhitamini C, inova inonyanya kukosha kumuviri wemunhu, midziyo. Iyo midziyo inochengetedza simba rayo uye kusimba chaizvo nekuda kwayo.

Vitamin C inotora chikamu chinoshingairira mukuwedzera kweprotein, collagen, iyo inobvumidza ganda kuti rirambe rakagwamba uye rakareba kwenguva refu. Magiramu zana epak choy mashizha ane 80% yezvinodiwa kudya kwezuva nezuva zvevitamini C. Kabichi zvakare ine vhitamini K, inovandudza chiratidzo chakakosha cheropa - kugwamba. Chido chemuviri chezuva nezuva chevhitamini iyi chinogona kuzadzikiswa nekudya mazana mazana magiramu ePak Choi.

Izvo zvinofanirwa kucherechedzwa kuti kana iwe uri kutora mishonga kuti utete ropa rako, saka haufanire kudya pak choy. Vitamik K inoderedza zvinoitwa nemishonga "kusvika pasipo". Pak-choi ine yakanyanya vhitamini A pakati pehama dzayo. Iyo inokurudzira kumutsidzirwa kweganda padanho remaseru, uye mukushaikwa kwayo, iyo synthesis ye rhodopsin, photosensitive pigment yekuona, hazviite. Kushomeka kweVitamin C kunokanganisa maonero emunhu uye kazhinji kunotungamira mukudzikira muchiono pamadekwana, ayo anowanzozivikanwa sehupofu hweusiku.

Inobatsira uye yekurapa zvivakwa

Pak Choi kabichi chinhu chakakosha chikafu chekudya. Inoratidzirwa nezvirwere zvegwara remudumbu uye yemoyo system. Pak-choy muto une bactericidal zvivakwa uye inochengetedza ese ehupenyu anoshanda mavitamini, maminera uye enzymes Pak-choi inoonekwa semushonga wekare.

Muto wayo une zvinhu zvinoporesa uye unoshandiswa mukurapa maronda asingapore, maronda, nekutsva. Mashizha anotswa pa grater, akasanganiswa nehuku yakasvibirira zai jena uye musanganiswa uyu unoshandiswa kumaronda. Muriwo uyu unokosha zvikuru pakurapa anemia. Pamwe chete necabbage fiber, cholesterol inokuvadza inobviswa kubva mumuviri, uye izvi zvinotora basa rakakura mukurapa nekudzivirira vascular atherosclerosis.

Pak-choi inoshandiswa sechinhu chekudya kunovaka muviri kwezvirwere zvemoyo nemidziyo yeropa.

Mukubika

Kuti uchengetedze kudya kunovaka muviri, zvakanaka chaizvo kudya pak choy kabichi. Kazhinji yakakangwa nenyama, tofu, mimwe miriwo, yakabikwawo, yakakangwa mumafuta, kana kushandiswa sendiro yedivi. Zvese zvinodyiwa muPak Choi - zvese midzi nemashizha. Zviri nyore kwazvo kuchenesa nekuibika: mashizha, akaparadzaniswa kubva kune petiole, akachekwa, uye petiole pachayo haina kugurwa kuita zviduku.

Asi zvakare zvinofanirwa kuyeukwa kuti mushure mekubikira kana kubikira, mashizha epak-choy anorasikirwa neakawanda eunhu hunobatsira, kunyanya mavhitamini. Saka zviri nani kushandisa pak choi sesaladhi. Kuti uite izvi, tora bhero mhiripiri, makarotsi matsva akachekwa, ginger yakakanyiwa, mazuva uye mashizha epak choy. Zvese zvinongedzo zvinofanirwa kusanganiswa uye kudururwa pamusoro nemuto wemonamu, kana zvichidikanwa, unogona kuwedzera sunflower kana mafuta omuorivhi.

Zvimiro zvekukura pak choy

Pak-choi ihama yekabheji chena, iyo yakagara iri nzvimbo inotungamira mukukura kwezvirimwa muAsia neEurope. Asi iyo inokura paki ine akati wandei akakosha zvivakwa zvitsva.

Unogona kuikura nenzira yembeu. Mbeu dzinoumbwa mukati memavhiki matatu kusvika mana. Nekuti kabichi iri kukurumidza kukura, rinorimwa muAsia kanoverengeka mumwaka. MuRussia, inogona kudyarwa mukupera kwaJune - kutanga kwaJuly. Izvi zviri nani kupfuura kutanga kwematsutso. Izvo zvinodikanwa kudyara mu grooves, iyo yakadzika ndeye 3 - 4 cm.

Pak-choi haisi kuda pavhu. Ivhu racho rinogona kunge risingasviswe kana kungosanganiswa zvishoma. Mushure mekunge kabichi yadyarwa, goho rinogona kukohwewa mumwedzi. Vanhu vazhinji vanovhiringidza Pak-choi nerudzi rwakakosha rwegirini. Mushure mezvose, iye haapi echinyakare misoro yekabichi. Asi ichiri kabichi, kunyangwe ichiita kunge saradhi.

Shredded Chinese Kabichi Sadhi

Bereka zvikamu zvisere

Ingredients:

• ¼ makapu mupunga vhiniga (inogona kutsiviwa neapuro cider vhiniga)
• 1 tbsp sesame mafuta
• 2 tsp shuga (kana uchi kana chinotsiva chekudya)
• 2 tsp mustard (zvirinani kupfuura Dijon)
• ¼ tsp munyu
• 6 makapu akachekwa akachekwa Chinese kabichi (anenge 500g)
• 2 yepakati karoti, grated
• 2 girini hanyanisi, akachekwa zvakanaka

Kugadzirira:

Sakanidza vhiniga, shuga, masitadhi uye munyu mumudziyo muhombe kusvikira granules dzeshuga dzanyungudika.
Wedzera kabichi, karoti uye green hanyanisi. Sanganisa zvese nekupfeka.

Zvekudya zvinovaka muviri: 36 macalorie pakushanda, 2 g mafuta, 0 g akagara., 0 mg cholesterol, 135 mg sodium, 4 g makabhohaidhiretsi, 1 g fiber, 1 g protein, 100% DV yevhitamini A, 43% DV yevhitamini C , 39% yeDV yevhitamini K, 10% yeDV yenyaya, GN 2

Stewed pak choy kabichi ine ginger

Yakagadzirira mumaminitsi mashanu. Shumira zvakanaka sechidimbu chemukati.

Bereka zvikamu zvisere

Ingredients:

• 1 tbsp mafuta omuorivhi
• 1 tbsp ginger itsva
• 1 garlic clove, yakatswa
• 8 makapu pak choy kabichi, shredded
• 2 tbsp chiedza-munyu we soy muto (gluten-isina BG kudya)
• Munyu uye pepper kuravira

Kugadzirira:

Pisa mafuta mupani yekutsva (kwete kusvika kupisa). Wedzera garlic uye ginger. Bika kweminiti imwe.
Wedzera pak choy uye soy muto uye simmer kweimwe 3-5 maminetsi pamusoro wepakati kupisa, kana kusvika mashizha asvava uye madzinde ave ane muto uye akapfava. Wedzera munyu uye mhiripiri kuravira.

Zvakanakira Zvekudya zvinovaka muviri: Kumwe kushumirwa kune makumi mashanu emacalorie, 54 g mafuta, 4 g akagara., 0 mg cholesterol, 0 mg sodium, 318 g makabhohaidhiretsi, 4 g fiber, 2 g protein, 3% DV yevhitamini A, 125% DV yevhitamini. C, 65% DV yevhitamini K, 66% DV vhitamini B13, 6% DV ye folate, 16% DV yecalcium, 14% DV yesimbi, 10% DV potasium, 16 mg Omega 88, GN 3

Tarira mein nemiriwo - Chinese maNoodles

Bereka zvikamu zvisere

Ingredients:

• 230 g manoodles kana manoodles (isina-gluten yeBG kudya)
• ¾ tsp sesame mafuta
• ½ tsp mafuta emiriwo (ndine avocado)
• 3 clove yegariki
• 1 tsp yakakangwa ginger nyowani
• 2 makapu pak choy kabichi, akachekwa
• ½ mukombe wakatemwa girini hanyanisi
• 2 makapu grated karoti
• Inenge 150-170 g solid tofu (organic), isina mvura uye diced
• 6 tbsp mupunga wevhiniga
• ¼ girazi retamarind sauce kana plum jam (unogona kutsiva 2 tablespoons uchi kana kuravira)
• ¼ girazi remvura
• 1 tsp chiedza-munyu we soy muto (gluten-isina BG kudya)
• P tsp tsvuku inopisa pepper (kana kuravira)

Kugadzirira:

Cook spaghetti kana manodhu zvinoenderana nemapakeji kuraira. Dhonza uye ugoisa mumudziyo muhombe wekusanganisa. Ita mu sesame mafuta.
Muchikwereti chikuru chesiketi (kana wok), pisa mafuta pamusoro pemhepo inopisa. Wedzera gariki uye ginger, simmer, zvichikurudzira dzimwe nguva kwemasekondi gumi.
Wedzera pak choy uye hanyanisi, simmer kweimwe 3-4 maminitsi kusvikira kabichi yanyoroveswa zvishoma.
Wedzera karoti uye tofu uye simmer kweimwezve 2-3 maminetsi, kana kusvika makarotsi ari nyoro.
Sega, muhomwe diki, sanganisa vhiniga, plamu jamu (kana huchi), mvura, soy muto, uye tsvuku mhiripiri. Pisa nekuramba uchikurudzira pamusoro pekupisa kwakadzika kudzamara kuenderana kwakafanana.
Sanganisa spaghetti, miriwo uye kupfeka pamwechete. Kugadzirira kushandira.

Zvekudya zvinovaka muviri % DV vhitamini C, 1% DV vhitamini K, 6% DV vhitamini B202, 3% DV vhitamini B1, 32% DV vhitamini B88, 34% DV vhitamini B3, 8% DV folate, 154% DV yesimbi, 17% DV ye potasium uye magnesium, GN 38