E aʻo i ka waiwai kūpono, calories, a me nā hoʻohana o bok choy
ʻO Bok Choy, i kapaʻia he kāpena Kina a me ka pak choi, he lālāʻo ia no kaʻohanaʻo Brassica kāpena. ʻO ka mea kanu maikaʻi loa loaʻo Bok. He pilina nui loa ia me ka meaʻai Haina. Hiki iāʻoe ke maʻalahi i ka hale kūʻai. ʻO nā'ōpiopio keʻokeʻo he mau'ōmaʻomaʻo keʻokeʻo nui a me nā lau uliuli'ōuli. Hiki iāʻoe keʻike i ka pēpē liʻiliʻi aʻoi aku ka maikaʻi o ka bok choy (aiʻole Shanghai bok choy) i ka wā.
ʻO Carbohydrate a me Fiber Counts
- 1 ka'ōmole kahiʻoki kūmole maikaʻi: 1 gram hua (net) ka waiʻahu me ka 1 gram fiber a me 9 calories
- 4 ounce (1/4 paona) raw bok choy: 1 momona (net) carbohydrate me 1 gram fiber a me 14 calories
- 1/2 kīʻahaʻaila i puhiʻia: 2 grams kūmole (net) ka waiʻaleʻa me 1 gram fiber a me 10 calories
Glycemic Index a me ka Loina Glycemic
E like me ka nuiʻole o nā mea kanu momona,ʻaʻole hiki ke hoʻoholoʻia ka mahele maʻamau o ka bok choy i nā kaʻina hana maʻamau, akā naʻe, ua manaʻoʻia kaʻai ikiʻana i ka blood sugar. Hāpaiʻia ka halihali kānana i ka nui o ka meaʻai eʻaiʻia. Hoʻoemiʻia ka haʻahaʻa kaumaha o ka liʻiliʻi o 10 ma keʻano he haʻahaʻa a he ponoʻole ka hopena ma ka nui o nā kīʻaha koko a me ka hopena o ka insulin. Eia nā manaʻo hoʻohālikelike no ka halihali glycemic no ke kāpena bok:
- 1 cup hawaiian bok choy: 1
- 4 ounce (1/4 paona) raw bok choy: 1
- 1/2 kīʻaha cooked bok choy: 1
Nā Pōmaikaʻi Ola
ʻO Bok Choy kahi kumu maikaʻi o ka fiber, ka huamaila C , ka huaʻa K , ka huaʻa A, a me ka beta-carotene.
He wahi maikaʻi loa ia o ka folate, ka calcium, a me ka hua B6 . ʻO ia kekahi o nā lau kanu'aloʻolo a ua kapaʻiaʻo ia he lau nahele'ōmaʻomaʻo.
Ke koho
I ke kohoʻana i kahi kūmole maikaʻi, e nānā i nā hua'ōmaʻomaʻo'ōmaʻomaʻo me nā huapalapala he liʻiliʻiʻuʻuku. ʻO nā'ōpala likeʻole me keʻano o ka'ōniwi a me keʻano o ka mea e like me ka makaʻile akā uaʻoi keʻokeʻo ma mua o ka'ōmaʻomaʻo.
Mai holoi i ka pok a hiki i ka manawa ma mua o ka kukeʻana. Hiki iāʻoe keʻai i ka bok choy raw, akāʻo ka hapanui o nā kānaka e hoʻomoʻi i nā soup, nā'ūpae, a me nā hoʻohāhā.
Pale
Pono e mālamaʻia i loko o ka friji i loko o ka pahu kaulua i loko o kahiʻeke leke a iʻole i ulanaʻia paha. Hiki i nā'ōpuniʻo Bok ke hiki iʻekolu aʻehā lā i loko o ka pahu fri. Inā paʻa i ka maloʻo, hiki ke hana i waena o 10 a 12 mahina.
Nā Kūlana Kūmole Loa
Hiki wikiwikiʻo ia i ka kuke a hiki iāʻoe ke hoʻomākaukau ia me nāʻano likeʻole , e like me ka mokumahu, ke'ūlala, ke kākoʻoʻana, kaʻimiʻana, a me ka holoʻana. No hoʻokahi'āpana limaʻalima minute aiʻole ka palaoaʻaila paha, hanaʻia ka huʻu bake me ka peʻa hau hau a me nā haloo i loko o ka pā palau me kahiʻaila iki a me nā manawa eʻono ai. E hoʻonui i ka moa i mua i ka moa a iʻole tofu i kēia no kaʻaiʻana.
ʻO Mark Bittman, ka mea kākau o ka "Leafy Greens," i'ōlelo ai e hiki i ka bok ke lilo i crunchy e like me keʻano o ka hīmeni inā lōʻihiʻoe i ka manawa kuke, akā ināʻoe e kuke no ka lōʻihi, e kūkulu i kahi meaʻokoʻa i waena o nā greens.
> Kālā:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Nā PapahanaʻEleʻeleʻo Glycemic Index a Glycemic Load Values: 2008. Ka mālama maʻi diabetes . 2008; 31 (12): 2281-2283. ia: 10.2337 / dc08-1239.
> Ka'Āina Kūʻokoʻa Nānā Maka'āina no USDA no ke Kuhi Kūkākūkā, United States Department of Agriculture. https://ndb.nal.usda.gov/ndb/.