ʻO Bok Choy he lālā ia o kaʻohana'opiha o nā lau huaʻai , no laila, pili i ka broccoli, nā pulupulu Brussels, ka'ahuʻula, ka'alapalāʻau, ka kāpelu, a me ka kale . Hiki keʻikeʻia i nā meaʻai'Asia, akā hiki iāʻoe ke lawelawe me ia me kaʻai.
1 - No ke aha eʻai aiʻoe iā Bok Choy
No ka mea, he mea kanu palahalaha ia, hiki iāʻoe ke hōʻoia ua hoʻokomoʻia i kaʻai maikaʻi maikaʻi bok choy. ʻO kaʻoiaʻiʻo, hoʻokahi kīʻaha o ka pokopoko bok baked wale no ka iva mau calories. Hoʻokahi wale nō kīʻaha o kaʻaila bok choy he 20 calories wale nō, no laila he mea nui kēia e hoʻonui ai i ka meaʻai nele. ʻOi aku ka nui o ka Bok choy i ka calcium, ka potassium, ka folate, ka huaora C, a me nā huaʻa A.
Mālamaʻiaʻo Bok ma nā inoa'ē aʻe e like me ka kāpena keʻokeʻo, pak choi, a me ka mea keʻokeʻo. Hiki i kāu hale kūʻai o ka hale kūʻai ke halihali wale i ka bok choy ma keʻano maʻamau akā e hele pū me ka baby bok choy inā loaʻa iāʻoe. ʻO ke keiki bok choyʻoi aku ka māmā aʻoi aku ka momona, keʻala o ka pele.
A laila a makaukauʻoe, e hoʻokahe i ka pahu slideshow e aʻo ai pehea e kuke ai i kāu bok choy.
2 - Bok Choy
He mea maʻalahi ka mahu o Bok Choy, ke kohoʻoe i ka bok choy. ʻO ka mea nui loa,ʻo ka hoʻomaʻemaʻeʻana i kāu pok a maikaʻi e wehe ai i kahi kīʻaha e hiki ke hoʻopaʻaʻia ma nā lau. ʻElua mau minuke wale nō e lawe ai i kāu bok choy. Hoʻopili i kahi kāpena momona me kahiʻailaʻaila liʻiliʻi, kālaiki, ka paʻakai, a me ka pepa.
3 - Bok Choy i kahi pāʻina Fry
Hiki ke hoʻohālikeʻia i ka hana a me ka mea i hanaʻia e like me ka mea hoʻokūkū i loko o kahi pālahalahaʻoi aʻe.
4 - Bok Choy i ka Soup
ʻO Bok Choy kahi kumu kūpono ia no ka ho'āʻoʻana e ho'āʻo hou i nā'āpana pēpē a me ka pipiʻai.
5 - Hoʻokipa Bok Choy
Hiki ke hoʻokipaʻia nā kīʻaha ma luna o ka pahu aiʻole i loko o kekahi pākeke i hoʻonohoʻia ma kāu mehe. Ināʻaʻoleʻoe he'eneʻena a i ke anuanu paha i waho e hoʻohana ai, a laila e ho'āʻo i ka hoʻouluʻana i ka bok choy instead. E hoʻopau me kahi mea liʻiliʻi loa me kaʻaila chili.
6 - I kohoʻiaʻo Bok Choy
E hoʻopili i kāu pok i kahi wai maikaʻi e like me ka moa, ka pipi a me ka'ōpū puna. ʻO keʻano o Braising ka like me ka holoʻana, akā, loaʻaʻoe i kahi meaʻono'ē aʻe mai kou wai wai.
> Puna:
> Nānā Hui'Āina Hui PūʻIa Waiwai no ka'Āina Nutrition Database no ke Kūlana Pūnaewele Kūlana 28. "Hōʻike Pūnaewele: 11116, Cabbage, Kina (Pak Choi), Hōkū."