Bok Choy (Kabejin kasar Sin): Gina Jiki, Fa'idodi & Recipes

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Bok choy shine ɗayan mafi ingancin kayan lambu na kayan lambu. An san koren ganye don kaddarorin magani, tare da hujjoji daga farkon karni na biyar a ^[1] China. Ruwan ruwa na fa'idodi da gishiri mai gicciye ya ƙunsa ba'a iyakance shi ne kawai ba amma yana faɗuwa ne zuwa lafiyar ido da ƙarfin ƙashi.

An ɗora da ƙimar abinci mai gina jiki da babban abun cikin beta-carotene idan aka kwatanta da sauran kayan lambu masu ganye, bok choy yana zama sannu a hankali wani ɓangare na ^[biyu] lafiyayyen abinci. A tsohuwar magungunan kasar Sin, ana amfani da ita azaman warkarwa wajen magance tari, zazzabi da makamantan cututtuka.

A halin yanzu, akwai tashi a cikin buƙatar kayan lambu mai ganye. A cikin duniyar yau da ke cikin ƙoshin lafiya, yana da lafiya a faɗi cewa bok choy hakika ya nuna matsayinsa mara iyaka. Flavorananan ɗanɗano da ɗanɗano na ganye yana ƙara fa'idarsa, yana mai da sauƙi mai sauƙi akan nau'ikan jita-jita.

Darajar abinci na Bok Choy

100 gram na danyen bok choy yana dauke da 54 kcal makamashi, mai gram 0.2, milligram 0.04 miliram 500, miligrams 0.07 riboflavin, miligram 0,5 niacin, miligram 0.09 pantothenic acid, 0.19 milligrams bitamin B6, 0.80 milligrams baƙin ƙarfe da milligrams 0.16 na manganese.

Sauran abubuwan gina jiki da suke cikin gram 100 na bok choy sune ^[3]

• 2.2 grams carbohydrates
• 1 fiber na abincin abincin
• 1.5 grams furotin
• 95.3 gram ruwa
• 243 microgram bitamin A
• 2681 microgram beta-carotene
• 66 microgram folate
• Miligram 45 bitamin C
• Bitamin K microgram 46
• Kalis na milligrams 105
• Magnesium miligram 19
• 252 miligrams na potassium
• 65 miligram sodium

Amfanin Lafiya Daga Bok Choy

Kyakkyawan tushen bitamin C, bitamin K, fiber da beta-carotene, yawan cin bok yana da matuƙar fa'ida.

1. Yana inganta karfin kashi

Bok choy yana da wadataccen abun ciki na ma'adanai kamar magnesium, iron, calcium da zinc wadanda ke da tasiri kai tsaye kan inganta ƙashin kashin ku. Yin amfani da bok choy na yau da kullun zai sami tasiri mai tasiri akan tsarin ƙashi da ƙima. Wannan yana taimakawa wajen hana shigowar cutar sanyin kashi da kuma iyakance cututtukan da suka shafi shekaru. Haɗuwa da ^[4] sinadarin bitamin K da alli a cikin koren ganye yana da fa'ida daidai gwargwado yayin da yake saukar da kasadar kasusuwa na kasusuwa, saboda yana inganta ci gaban daidaitaccen ma'aunin ƙashi.

2. Yana rage karfin jini

Babban abun ciki na potassium a cikin bok choy, tare da alli da magnesium abun ciki na taimakawa a yanayi na rage hauhawar jini. Da potassium ^[5] a cikin kayan lambu yana aiki azaman vasodilator, don haka ya magance tashin hankali a cikin jijiyoyin jini.

3. Yana kara lafiyar zuciya

Hadin sinadarin phosphorus, magnesium da fiber a cikin ganye mai ganye yana taimaka wajan kiyaye lafiyayyar zuciya. Tare da waɗannan, furotin, potassium, ^[6] bitamin C, da bitamin B6 abun ciki yana ba da gudummawa ga maƙasudin. Ma'adanai a cikin ganye suna aiki ta hanyar fitar da gubobi da cholesterol daga jijiyoyin jini. Hakanan, yana taimakawa rage matakan homocysteine ​​a cikin jini wanda zai iya haifar da matsaloli daban-daban na zuciya da jijiyoyin jini.

Amfani da bok choy a kai a kai yana taimakawa sarrafa mai dacewa ^[7] aiki na zuciya kuma yana ƙuntata farkon bugun jini, bugun zuciya da atherosclerosis.

4. Yana rage kumburi

Bok choy ya ƙunshi choline, muhimmin abinci mai gina jiki wanda ke taimakawa rage matakan kumburi . An kuma kira shi azaman kumburi ^[8] rage wakili, saboda yana iyakance farkon lamuran da suka shafi kumburi kamar ciwon haɗin gwiwa da amosanin gabbai.

5. Yana inganta rigakafi

Ganye mai ganye yana da abun ciki mai kyau na bitamin C a ciki, wanda ke da mahimmanci wajen inganta tsarin garkuwar jiki. Bitamin C ^[9] abun ciki a cikin abubuwan taimako na bok choy wajen karfafa samar da fararen kwayoyin jini. Kasancewa mai antioxidant, hakanan yana taimakawa wajen kawar da cututtukan da ke ci gaba harma da damuwa mai kumburi.

6. Yana inganta narkewar abinci

Abincin fiber a cikin bok choy yana da amfani wajen taimakawa ^[10] Tsarin narkewa. Amfani da bok choy a kai a kai ba wai kawai inganta aikin yake ba amma yana magance rikicewar narkewa.

man girma gashi ga mata

7. Yana cire radicals

Magungunan sulphur kamar su ^{[goma sha]} isothiocyanates da ke cikin bok choy, ya koma ga glucosinolates akan amfani kuma yana inganta kawar da cututtukan da ke haifar da ƙwayoyin cuta kyauta. An san kayan lambu na gicciye saboda kaddarorin cutar kansa ^[12] kuma karatuttukan sun bayyana tasirin da yake da shi kan rage kasadar cutar huhu, prostate, da kuma kansar hanji.

Abubuwan da ke cikin foda a cikin bok choy yana hana lalacewar salula ^[13] kuma gyara DNA. Hakanan, selenium a cikin kayan lambu yana takaita ci gaban ciwan daji a jikinku.

8. Yana maganin karancin jini

Babban abun ciki na leda a cikin kayan marmarin masarufi yana taimakawa wajen inganta ƙarƙar ƙarfe, don haka yana ɗaukaka samar da jajayen ƙwayoyin jini. Har ila yau, yana da kyakkyawan abun ciki na ƙarfe, don haka kiyaye daidaitaccen matakin ^[14] haemoglobin.

9. Yana inganta lafiyar ido

Beta-carotene, selenium, bitamin K, da bitamin C a cikin ayyukan bok choy suna aiki tare don ingantawa da kiyaye lafiyar ido. Carotenoids a cikin koren ganye yana aiki a matsayin kariya mai kariya ga cututtukan jijiyoyin idanu. Vitamin A ^{[goma sha biyar]} abun ciki a cikin bok choy yana taimakawa hana ci gaba da gajiya a cikin kwayar ido da kuma lalatawar macular. Hakanan yana taimakawa hana idanunka daga cutar ido da kuma glaucoma.

10. Yana hana nakasar haihuwa

Mai wadata a cikin hadadden B-bitamin irin su leda, ana ganin bok choy yana da amfani wajen hana ci gaban haihuwa ^[16] lahani a cikin tayi. Yana taimaka wajan aiwatar da rabe-raben ƙwayoyin halitta da haɓaka, don haka ya rage damar samun wata nakasa irin ta yara kamar yara ƙanana masu nauyi ko lahani na jijiyoyin jarirai.

11. Cutar taimako cikin gaggawa

Abincin bitamin K a cikin bok choy tare da wasu kaddarori daban-daban kuma sanannu ne kasancewa mai daskarewar jini ^[17] wakili. Amfani da bok choy don yanayin da ke haifar da zubar jini da yawa, kamar tiyata ko rauni yana taimakawa. Hakanan yana da amfani ga basir ko kuma jinin al'ada na al'ada.

12. Yana inganta zagayawar jini

Bok choy yana da kyakkyawan abun ciki na ƙarfe, wanda aka sani yana da tasiri mai tasiri wajen haɓaka ƙwayoyin jinin jini. Hakanan, abun ƙarfe yana taka muhimmiyar rawa wajen inganta yanayin jini. Idan jikinka yana da adadin ƙarfe mai kyau, wanda za'a iya samun shi ta hanyar yau da kullun ^[16] amfani da baƙin ƙarfe, yana taimakawa wajen inganta yanayin wurare dabam dabam har ma da oxygenation na kayan ciki.

13. Yana maganin ciwon suga

Nazarin ya nuna cewa kayan marmarin gishiri suna da tasiri mai kyau a kan ciwon sukari. Wato, yana taimakawa wajen kiyaye matakan sukari kuma baya daga matakan suga. Ana nuna yana da amfani ga mutane tare da ^[18] rubuta ciwon sukari na 2.

14. Yana inganta ingancin fata

Kyakkyawan tushen bitamin C, yawan amfani da bok choy yana da matuƙar fa'ida ga fata. Da collagen ^[19] wanda bitamin C ya samar shine yake sanya fata ta zama danshi da kuma warkewa.

Bok Choy Da Napa Kabeji

Sau da yawa suna rikicewa da juna, waɗannan kayan marmari na gicciye suna gaba ɗaya ^[ashirin] daban-daban.

Lafiyayyun girke-girke

1. Tafarnuwa bok choy stir-fry

Sinadaran ^{[ashirin da daya]}

magunguna na gida don bakin ciki gashi

• 1 babban cokali na man zaitun budurwa
• 1 albasa, yankakken
• 2 tafarnuwa cloves, yankakken
• Ginger 1 tablespoon, grated
• 2 kofuna waɗanda shiitake namomin kaza, yankakken, cire tushe
• 6 kofuna waɗanda bok choy, yankakken cikin tube inci 2
• 2 barkono ja, yankakken cikin bakin ciki
• 1 tablespoon lemun tsami ruwan 'ya'yan itace
• 1/4 kofin cashews don ado

Kwatance

• Atasa man zaitun a cikin babban tukunya, a kan wuta mai matsakaici.
• Theara albasa da namomin kaza sannan a soya su na minti biyu.
• Theara ginger, tafarnuwa, da barkono ja.
• Remainingara sauran sinadaran.
• Rufe na mintina biyu zuwa uku don yin tururi da bok choy.

2. Bok choy salad

Ni abubuwa masu amfani

• 1/2 kofin man zaitun
• 3 tablespoons waken soya miya
• 2 bunches bok choy, tsabtace kuma an yanka
• 1 bunch kore albasa, yankakken
• 1/8 kofin almond da aka slivered, toasted

Kwatance

• A cikin gilashin gilashi tare da murfi, haɗa man zaitun da miya miya.
• Hada bok choy, koren albasa, da almon.
• Jefa tare da miya, da kuma bauta.

Kuma karanta : Tofu Da Bok Choy Recipe

Hankali

• Kamar yadda bok choy kayan lambu ne mai giciye, yana dauke da enzyme da ake kira myrosinase ^[22] wanda zai iya hana aikin maganin karoid. Zai iya hana jiki daga shan dacewar iodine. Wannan galibi ana ruwaito shi a cikin batun ɗanyen ɗan bok choy.
• Mutumin da ke shan abubuwan da ke rage jini, kamar warfarin ya kamata ya guji cin cuwa-cuwa saboda ^{[2. 3]} bitamin K abun ciki Yana iya sa jini ya diga.
• Yawan amfani da bok choy a yawancin yawa na iya haifar da cutar kansa. Indoles ^[24] a cikin bok choy yana taƙaita jujjuyawar kwayoyin cutar kanjamau, don haka ɗaukaka damar kamuwa da cutar kansa.

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