Pak-choy zaub qhwv

Nws yog ib qho ntawm feem ntau ntawm Suav cog qoob loo yav dhau los. Niaj hnub no, nws tau muaj koob meej nyob hauv cov teb chaws Asia thiab txhua hnub ntau thiab ntau tau txais cov kiv cua tshiab hauv Europe. Pak-choi cabbage yog tus txheeb ze ze ntawm Peking zaub qhwv, tab sis txawv ntawm nws txawv ntawm sab nrauv, roj ntsha, thiab kuj muaj kev lag luam zoo. Txawm hais tias lawv txawv kiag li, cov neeg ua vaj tseem tseem ua rau lawv tsis meej pem. Ib qho muaj cov nplooj ntsuab tsaus thiab cov qaim dawb, thaum lwm tus muaj lub teeb ntsuab nplooj thiab cov tsiaj.

Pak-choi yog juicier ntau dua Suav, ntau piquant thiab ntsim hauv saj. Qhov sib txawv tseem ceeb yog cov coarser, nplooj tsis muaj plaub. Pak-choi yog ntxov ntau yam ntawm cov zaub qhwv, uas tsis muaj lub taub hau ntawm cov zaub qhwv. Cov nplooj tau sau rau hauv rosette nrog txoj kab uas hla li 30 cm. Cov petioles raug kaw nruj, tuab, convex hauv qab, feem ntau nyob hauv ob feem peb ntawm qhov loj ntawm tag nrho cov nroj tsuag. Cov stalks ntawm pak choi yog nkig heev thiab saj zoo li zaub ntsuab. Cov nplooj tshiab tau siv hauv kev npaj cov kua zaub, zaub nyoos. Qee tus neeg hu ua pak-choi zaub xam lav, tab sis qhov no tsis yog qhov tseeb, vim tias, raws li tau hais los saum no, qhov no yog hom zaub qhwv. Nws muaj lub npe sib txawv rau cov tib neeg sib txawv, piv txwv li - mustard lossis celery. Hauv Kauslim, pak choi tau txais txiaj ntsig, tsawg dua qhov zoo dua, txij li lub taub hau me me ntawm pak choi muaj kev sib tw ntau dua.

Yuav ua li cas mus xaiv

Thaum xaiv pak choy, them nyiaj rau cov nplooj, raws li lawv yuav tsum muaj kua ntsuab thiab tshiab (tsis nkees). Cov tub ntxhais hluas zoo cabbage muaj medium-qhov loj qhov me nplooj, crispy thaum tawg. Qhov ntev ntawm nplooj yuav tsum tsis ntau tshaj 15 cm.

Khaws cia li cas

Txhawm rau kom pak-choy khaws nws cov khoom tseem ceeb rau lub sijhawm ntev, nws yuav tsum khaws cia saib xyuas txhua txoj cai. Ua ntej tshaj, cais cov nplooj tawm ntawm cov kab thiab yaug lawv hauv qab dej ntws. Tom qab ntawd, nplooj yuav tsum muab qhwv nrog phuam so qhuav, tom qab ntawd muab tso rau hauv tub yees.

Calorie cov ntsiab lus ntawm pak choy

Pak-choy cabbage yuav tsum rov hais dua rau cov neeg nyiam noj zaub mov tsawg. Tom qab tag nrho, nws cov calorie cov ntsiab lus yog tsawg heev, thiab tsuas yog 13 kcal ib 100 g ntawm cov khoom.

Tus nqi khoom noj khoom haus ib 100 grams: Proteins, 1.5 g Rog, 0.2 g Carbohydrates, 1.2 g Tshauv, 0.8 g Dej, 95 g Cov ntsiab lus Calorie, 13 kcal

Muaj pes tsawg leeg thiab muaj cov as-ham

Cov ntsiab lus tsis tshua muaj calorie tsis yog tib qho ntxiv ntawm pak choy zaub qhwv, nws yog nplua nuj nyob hauv fiber, cog, indigestible fiber. Fiber yog qhov tseem ceeb heev hauv kev noj zaub mov zoo, vim nws tsis tsuas yog pab tiv thaiv cov teeb meem ntawm cov quav, tab sis kuj tseem ntxuav txoj hnyuv ntawm co toxins, toxins thiab cholesterol. Pak-choy nplooj muaj qhov ntau ntawm cov vitamin C, uas yog qhov muaj txiaj ntsig zoo tshaj plaws rau tib neeg lub cev, cov hlab ntsha. Cov hlab ntsha tau tuav lawv lub zog thiab elasticity vim nws.

Vitamin C siv lub luag haujlwm tseem ceeb hauv kev coj ua ke ntawm cov protein, collagen, uas tso cai rau cov tawv nqaij kom nyob twj ywm thiab ua haujlwm ntev dua. Ib puas gram ntawm pak choy nplooj muaj txog 80% ntawm qhov yuav tsum tau noj txhua hnub ntawm vitamin C. Zaub qhwv kuj muaj vitamin K, nws txhim kho qhov taw qhia ntshav tseem ceeb heev - txhaws. Lub cev lub cev txhua hnub xav tau cov vitamins no tuaj yeem rov qab tau los ntawm kev noj ob puas grams ntawm Pak Choi.

Nws yuav tsum raug sau tseg tias yog tias koj noj tshuaj los kho koj cov ntshav, tom qab ntawd koj yuav tsum tsis txhob haus pak choy. Vitamik K yuav txo cov nyhuv tshuaj "tsis zoo". Pak-choi muaj cov vitamins A feem ntau ntawm nws cov txheeb ze. Nws txhawb kev ua kom rov ua dua tshiab ntawm daim tawv nqaij ntawm qib cellular, thiab hauv nws qhov tsis muaj, kev sib txuas ntawm rhodopsin, qhov xim xim kho qhov muag ntawm lub zeem muag, ua tsis tau. Vitamin C tsis zoo cuam tshuam rau tus neeg lub zeem muag thiab feem ntau ua rau lub ntsej muag tsis pom kev thaum tsaus ntuj, uas nrov npe hu ua hmo ntuj dig muag.

Tseem ceeb thiab muaj tshuaj ntsuab

Pak Choi zaub qhwv yog ib qho zaub mov muaj txiaj ntsig zoo heev. Nws yog qhia rau cov kab mob ntawm txoj hnyuv thiab txoj hlab plawv. Cov kua txiv Pak-choy muaj cov kab mob uas muaj zog thiab khaws tag nrho cov vitamins, minerals thiab enzymes khaws cia kom zoo. Pak-choi tau suav hais tias yog kev kho mob thaum ub.

Nws cov kua txiv muaj cov khoom kho tau zoo thiab siv los kho qhov txhab tsis zoo, qhov txhab, thiab kub hnyiab. Cov nplooj yog av rau ntawm grater, sib xyaw nrog nqaij qaib qe dawb thiab qhov sib xyaw no yog siv rau qhov txhab. Cov zaub no muaj txiaj ntsig zoo hauv kev kho mob ntshav qab zib. Ua ke nrog cov zaub qhwv zaub ntsuab, cov roj (cholesterol) phem raug tshem tawm ntawm lub cev, thiab qhov no ua lub luag haujlwm tseem ceeb hauv kev kho thiab tiv thaiv kab mob vascular atherosclerosis.

Pak-choi yog siv los ua kev tiv thaiv kev noj zaub mov zoo rau cov kab mob ntawm lub plawv thiab cov hlab ntsha.

Hauv kev ua noj

Txhawm rau tswj kev noj zaub mov kom zoo, nws zoo heev los noj pak choy zaub qhwv. Nws feem ntau yog kib nrog nqaij, taum paj, lwm yam zaub, nws tseem tau ci, kib hauv roj, lossis siv ua zaub mov sab. Txhua yam tuaj yeem noj tau hauv Pak Choi - ob lub hauv paus thiab nplooj. Nws yog qhov yooj yim heev los ntxuav thiab ua noj nws: cov nplooj, sib cais los ntawm lub petiole, tau txaws, thiab lub petiole nws tus kheej tsis txiav rau hauv lub voj voog me.

Tab sis nws tseem yuav tsum nco ntsoov tias tom qab npau lossis ua noj, cov pak-choy nplooj yuav plam feem ntau ntawm cov txiaj ntsig zoo, tshwj xeeb yog cov vitamins. Yog li nws yog qhov zoo tshaj los haus pak choi ua zaub xam lav. Txhawm rau ua qhov no, nqa cov kua txob tswb, cov carrots tshiab, grated qhiav, hnub thiab pak choy nplooj. Txhua cov khoom xyaw yuav tsum tau sib xyaw thiab nchuav nrog cov kua txiv qaub, yog tias xav tau, koj tuaj yeem ntxiv cov paj noob hlis lossis cov txiv ntseej.

Cov yam ntxwv ntawm kev loj hlob pak choy

Pak-choi yog ib tus txheeb ze ntawm cov zaub qhwv dawb, uas tau nyob ntev ua ib qho chaw cog qoob cog qoob loo hauv Asia thiab Europe. Tab sis cov pob loj hlob muaj ob peb yam hauv paus tshiab.

Koj tuaj yeem loj hlob los ntawm hom kev cog noob. Cov noob yub tsim nyob hauv thaj tsam li 3 txog 4 asthiv. Vim tias cov zaub pob yog cov paub tab heev thaum ntxov, nws tau loj hlob nyob rau hauv Asia ntau zaus thaum lub caij. Nyob rau hauv Russia, nws tuaj yeem sown nyob rau lub hli xaus - Lub Xya Hli pib. Qhov no yog qhov zoo dua li lub caij nplooj ntoo hlav thaum ntxov. Nws yog ib qho tsim nyog yuav tau tseb hauv qhov zawj, qhov tob yog 3 - 4 cm.

Pak-choi tsis tau thov rau ntawm av. Cov av yuav tsis tau chiv lossis ntxiv chiv me me xwb. Tom qab cov zaub pob yog cog, cov qoob loo yuav sau tau hauv ib hlis. Ntau tus neeg tsis meej pem Pak-choi nrog ib hom tshwj xeeb ntawm cov zaub ntsuab. Tom qab tag nrho, nws tsis muab tsoos hau ntawm zaub qhwv. Tab sis nws tseem yog zaub qhwv, tab txawm tias nws zoo li zaub xam lav.

Shredded Suav Cabbage Zaub xam lav

Tos txais 8 lees paub

Cov khoom xyaw:

• ¼ khob kua txiv hmab txiv ntoo (tuaj yeem hloov pauv rau kua cider vinegar)
• 1 tbsp roj noob hnav
• 2 tsp qab zib (los yog zib ntab los yog khoom noj hloov hloov)
• 2 tsp mustard (zoo dua li Dijon)
• ¼ tsp ntsev
• 6 khob finely tws Suav zaub qhwv (li 500g)
• 2 nruab nrab cov carrots, grated
• 2 cov hauv paus dos ntsuab, txiav kom huv

Npaj:

Sib tov cov vinegar, qab zib, mustard thiab ntsev rau hauv lub ntim loj kom txog thaum cov piam thaj granules yaj tag.
Ntxiv zaub qhwv, carrots thiab ntsuab dos. Sib tov txhua yam nrog kev hnav khaub ncaws.

Cov txiaj ntsig kev noj haus: 36 calories rau ib pluag noj, 2 g rog, 0 g zaum, 0 roj cholesterol, 135 mg sodium, 4 g carbohydrates, 1 g fiber, 1 g protein, 100% DV rau vitamin A, 43% DV rau vitamin C , 39% ntawm DV rau cov vitamin K, 10% ntawm DV rau cov folate, GN 2

Stewed pak choy zaub qhwv nrog qhiav

Npaj txhij hauv 5 feeb. Ua zoo raws li sab zaub mov.

Tos txais 4 lees paub

Cov khoom xyaw:

• 1 tbsp txiv roj roj
• 1 tbsp freshly tws qhiav
• 1 qej clove, minced
• 8 khob pak choy cabbage, shredded
• 2 tbsp cov ntsev-kua ntsev cov kua taum (tsis muaj gluten rau BG kev noj haus)
• Ntsev thiab kua txob mus saj

Npaj:

Cov roj tshav kub hauv lub lauj kaub kib (tsis txhob cia kom txog thaum kub). Ntxiv qej thiab qhiav. Ua noj rau ib feeb.
Ntxiv pak choy thiab kua ntses thiab simmer rau lwm 3-5 feeb tshaj qhov nruab nrab kub, lossis kom txog thaum cov nplooj wilt thiab cov kav ua kua thiab mos. Ntxiv ntsev thiab kua txob rau saj.

Cov txiaj ntsig kev noj haus: Ib qho kev pab muaj 54 calories, 4 g rog, 0 g zaum, 0 roj cholesterol, 318 mg sodium, 4 g carbohydrates, 2 g fiber, 3 g protein, 125% DV rau vitamin A, 65% DV rau vitamin C, 66% DV rau cov vitamin K, 13% DV rau cov vitamin B6, 16% DV rau folate, 14% DV rau calcium, 10% DV rau hlau, 16% DV rau poov tshuaj, 88 mg Omega 3, GN 2

Lo mein nrog zaub - suav cov mij

Tos txais 6 lees paub

Cov khoom xyaw:

• 230 g mij lossis mij (tsis muaj gluten rau BG khoom noj)
• ¾ tsp noob hnav roj
• ½ tsp zaub roj (Kuv muaj avocado)
• 3 cloves ntawm qej
• 1 tsp grated tshiab qhiav
• 2 khob pak choy cabbage, tws
• ½ khob tws ntsuab dos
• 2 khob grated carrots
• Kwv yees li 150-170 g khoom taum (cov organic), tsis muaj kua thiab tsuav
• 6 tbsp mov vinegar
• ¼ ib khob ntawm tamarind sauce los yog plum jam (koj tuaj yeem hloov 2 diav zib ntab lossis saj)
• ¼ khob dej
• 1 tsp light-salted soy sauce (gluten-dawb rau BG khoom noj)
• Tsp liab kub kua txob (los yog saj)

Npaj:

Ua noj cov spaghetti lossis cov mij ua raws cov lus qhia ntawm pob. Ntws dej thiab muab tso rau hauv qhov chaw ntim khoom loj. Do hauv cov roj seem.
Hauv kev tawm tswv yim loj (lossis wok), muab cov roj ua kom sov dhau qhov nruab nrab. Ntxiv qej thiab qhiav, simmer, nplawm qee zaum li 10 feeb.
Ntxiv pak choy thiab dos, simmer rau lwm 3-4 feeb kom txog thaum lub cabbage yog me ntsis softened.
Ntxiv cov carrots thiab taum paj thiab simmer rau lwm 2-3 feeb, los yog kom txog thaum lub carrots muaj kev sib tw.
Cais, nyob rau hauv cov menyuam ntses me me, ua ke cov kua qaub, plum kua txiv (lossis zib ntab), dej, kua ntses, thiab kua txob liab. Cov cua sov nrog tas mus li ua kom kub dhau tsawg kub kom txog thaum ib homogeneous sib xws.
Muab cov spaghetti, zaub thiab khaub ncaws ua ke. Npaj pab lwm tus.

Cov txiaj ntsig kev noj haus: 1/6 ntawm daim ntawv qhia muaj 202 calories, 3 g rog, 1 g zaum., Roj cholesterol 32 mg, 88 mg sodium, 34 g carbohydrates, 3 g fiber, 8 g protein, 154% DV rau vitamin A, 17 % DV rau cov vitamin C, 38% DV rau cov vitamin K, 33% DV rau cov vitamin B1, 13% DV rau cov vitamin B2, 19% DV rau cov vitamin B3, 10% DV rau cov vitamin B6, 27% DV rau folate, 14% DV rau cov hlau, 10% DV rau cov poov tshuaj thiab magnesium, GN 20