Iklabishi yePak-choy

Ingesinye sezitshalo zemifino zasendulo zaseChina. Namuhla, usezuze ukuthandwa kakhulu e-Asia futhi nsuku zonke uzuza abalandeli abasha eYurophu. IPak-choi iklabishi isihlobo esiseduze sePeking iklabishi, kepha yehlukile kuyo ngaphandle, ngokwebhayoloji, nakwizimfanelo zezomnotho. Yize behluke ngokuphelele, abalimi bavame ukubadida kakhulu. Elinye linamaqabunga aluhlaza okotshani namacembe amhlophe akhanyayo, kanti elinye linamaqabunga aluhlaza okotshani nama-petioles.

IPak-choi inamanzi amaningi kuneChinese, inamanzi amaningi futhi inongiwe. Umehluko omkhulu ngamaqabunga aqine, angenaboya. IPak-choi yizinhlobonhlobo zeklabishi eziqala ukukhula, lapho kungakhiwa khona ikhanda leklabishi. Amaqabunga aqoqwa nge-rosette enobubanzi obungu-30 cm. Ama-petioles acindezelwe ngokuqinile, awugqinsi, ayizindimba ezansi, imvamisa kuhlala izingxenye ezimbili kwezintathu zobukhulu besitshalo sonke. Iziqu zepak choi zimnandi kakhulu futhi zinambitheka njengesipinashi. Kusetshenziswa amaqabunga amasha ekwenzeni amasobho, amasaladi. Abanye abantu babiza isaladi ye-pak-choi, kepha lokhu akulona iqiniso, ngoba, njengoba kushiwo ngenhla, lolu uhlobo lweklabishi. Inegama elehlukile labantu abahlukile, isibonelo - lwesinaphi noma isilimo esidliwayo esinamagatsha anamanzi. EKorea, i-pak choi ibalulekile, kuncane okungcono, ngoba amakhanda amancane epak choi athambile kakhulu.

Indlela ukukhetha

Lapho ukhetha i-pak choy, naka amaqabunga, ngoba kufanele abe luhlaza okotshani namanzi (angabi yi-lethargic). Iklabishi elihle elincane linamaqabunga aphakathi nendawo, crispy lapho ephukile. Ubude bamaqabunga akufanele bube ngaphezu kuka-15 cm.

Ungagcina kanjani

Ukuze i-pak-choy igcine izakhiwo zayo eziwusizo isikhathi eside, kufanele igcinwe igcina yonke imithetho. Okokuqala, hlukanisa amaqabunga kwiziphunzi bese uwahlanza ngaphansi kwamanzi agobhozayo. Ngemuva kwalokho, amaqabunga kufanele asongwe ngethawula elimanzi, bese efakwa esiqandisini.

Okuqukethwe kwekhalori kwe-choy choy

Iklabishi le-Pak-choy kufanele nakanjani lithande abathandi bokudla okunama-khalori aphansi. Ngemuva kwakho konke, okuqukethwe kwayo kwekhalori kuphansi kakhulu, futhi kune-13 kcal kuphela nge-100 g yomkhiqizo.

Inani lokudla okunomsoco ngamagremu ayi-100: Amaprotheni, 1.5 g Amafutha, 0.2 g Ama-Carbohydrate, 1.2 g Umlotha, 0.8 g Amanzi, 95 g Okuqukethwe kwekhalori, 13 kcal

Ukwakheka nokuba khona kwezakhamzimba

Okuqukethwe kwekhalori eliphansi akuyona ukuphela kokuhlanganiswa kweklabishi le-pak choy, kucebile nge-fiber, isitshalo, i-fiber engagayeki. I-Fiber ibaluleke kakhulu ekudleni okunomsoco, ngoba ayisebenzi nje kuphela ukuvimbela izinkinga nge-stool, kepha futhi ihlanza ngempumelelo amathumbu obuthi, ubuthi kanye ne-cholesterol. Amaqabunga ePak-choy aqukethe inani elikhulu likavithamini C, okuyigugu kakhulu emzimbeni womuntu, izitsha. Imikhumbi igcina amandla nokuqina kwayo ngenxa yayo.

UVitamin C ubamba iqhaza ekuhlanganisweni kwamaprotheni, i-collagen, evumela isikhumba ukuthi sihlale sinwebeka futhi sinwebe isikhathi eside. Amagremu ayikhulu amaqabunga epak choy aqukethe cishe u-80% wokudla okudingekayo kwansuku zonke kukavithamini C Iklabishi futhi liqukethe uvithamini K, ithuthukisa inkomba yegazi ebaluleke kakhulu - ukujiya kwegazi. Izidingo zomzimba zansuku zonke zale vithamini zingagcwaliswa ngokudla amagremu angamakhulu amabili ePak Choi.

Kumele kuqashelwe ukuthi uma uphuza imishanguzo yokwehlisa igazi lakho, akufanele usebenzise ipak choy. IVitamik K izonciphisa umphumela wezidakamizwa "ize". IPak-choi iqukethe uvithamini A omningi phakathi kwezihlobo zayo. Kuvusa ukuvuselelwa kwesikhumba ezingeni lamaselula, futhi lapho kungekho khona, ukuhlanganiswa kwe-rhodopsin, i-pigmentensitive pigment of vision, akunakwenzeka. Ukushoda kuka-Vitamin C kuthinta kabi umbono womuntu futhi kuvame ukuholela ekonakaleni kombono kusihlwa, okubizwa kakhulu ngobumpumputhe basebusuku.

Izakhiwo eziwusizo nezelaphayo

Iklabishi lePak Choi liyimifino ebaluleke kakhulu ekudleni. Kuboniswa izifo zomgudu wamathumbu kanye nesistimu yenhliziyo. Ijusi lePak-choy linezinto ze-bactericidal futhi ligcina wonke amavithamini, amaminerali nama-enzyme asebenza ngokuphila. IPak-choi ithathwa njengekhambi lasendulo.

Ijusi layo linezinto ezelaphayo futhi lisetshenziswa ekwelapheni izilonda ezingapholi, amanxeba nokusha. Amaqabunga agaywe kwi-grater, axutshwe nenkukhu eluhlaza iqanda elimhlophe kanti le ngxube ifakwa emanxebeni. Le mifino inenani elikhulu ekwelapheni i-anemia. Kanye nefayibha yeklabishi, kukhishwa i-cholesterol eyingozi emzimbeni, futhi lokhu kudlala indima enkulu ekwelapheni nasekuvimbeleni i-atherosclerosis yemithambo yegazi.

IPak-choi isetshenziswa njengengxenye yokudla okunomsoco kwezifo zenhliziyo nemithambo yegazi.

Ekuphekeni

Ukugcina ukudla okunomsoco, kuhle kakhulu ukudla iklabishi lepak choy. Imvamisa ithosiwe ngenyama, i-tofu, neminye imifino, iyabiliswa, ithosiwe ngamafutha, noma isetshenziswe njengesitsha eseceleni. Konke kuyadliwa ePak Choi - zombili izimpande namaqabunga. Kulula kakhulu ukuyihlanza bese uyipheka: amaqabunga, ahlukaniswe ne-petiole, aqoshiwe, futhi i-petiole uqobo ayinqunywa imibuthano emincane.

Kepha futhi kufanele kukhunjulwe ukuthi ngemuva kokubilisa noma ukupheka, amaqabunga e-pak-choy azolahlekelwa yizimfanelo eziningi ezizuzisayo, ikakhulukazi amavithamini. Ngakho-ke kungcono ukusebenzisa i-pak choi njengesaladi. Ukwenza lokhu, thatha upelepele wensimbi, izaqathe ezintsha ezigayiwe, ujinja ogayiwe, izinsuku namaqabunga epak choy. Zonke izithako kufanele zixutshwe futhi zithelwe ngejusi likalamula, uma ufisa, ungangezela ujongilanga noma uwoyela womnqumo.

Izici zokukhula kwepak choy

IPak-choi isihlobo seklabishi elimhlophe, osekuyisikhathi eside sithatha indawo ehamba phambili ekukhuleni kwezitshalo e-Asia naseYurophu. Kepha iphakethe elikhulayo linezakhiwo eziningana ezintsha ngokuyisisekelo.

Ungayikhulisa ngendlela yesithombo. Izithombo zakhiwa cishe emavikini amathathu kuya kwayi-3. Ngoba iklabishi lisheshe livuthwe, litshalwa e-Asia kaningana phakathi nenkathi. ERussia, ingahlwanyelwa ngasekupheleni kukaJuni - ekuqaleni kukaJulayi. Lokhu kungcono kakhulu kunentwasahlobo yokuqala. Kuyadingeka ukuhlwanyela emiseleni, ukujula kungu-4 - 3 cm.

IPak-choi ayifuni ngenhlabathi. Umhlabathi kungenzeka ungavundiswa noma uvundiswe kancane nje. Ngemuva kokutshalwa kweklabishi, isivuno singavunwa ngenyanga. Abantu abaningi baphambanisa iPak-choi nohlobo olukhethekile lwendawo eluhlaza. Angithi akaziniki amakhanda esintu amaklabishi. Kepha kuseklabishi, yize libukeka njengesaladi.

Isaladi Iklabishi LaseShayina Elishisiwe

Khipha ama-servings ayi-8

Izithako:

• ¼ izinkomishi zelayisi uviniga (kungafakwa uviniga we-apula cider)
• 1 tbsp uwoyela we sesame
• 2 tsp ushukela (noma uju noma okunye ukudla)
• 2 tsp lwesinaphi (okungcono kuneDijon)
• ¼ tsp usawoti
• 6 izinkomishi oqoshiwe iklabishi Chinese (mayelana 500g)
• 2 izaqathe eziphakathi, ezigayiwe
• 2 anyanisi oluhlaza, oqoshiwe

Ukulungiselela:

Hlanganisa uviniga, ushukela, lwesinaphi kanye nosawoti esitsheni esikhulu kuze kube yilapho ama-granules ashukela encibilika.
Faka iklabishi, izaqathe no-anyanisi oluhlaza. Hlanganisa konke nokugqoka.

Izinzuzo zokudla okunempilo: ama-calories angu-36 ngokusebenza ngakunye, u-2 g wamafutha, u-0 g uhleli, i-cholesterol engu-0 mg, i-135 mg ye-sodium, ama-4 g ama-carbohydrate, i-1 g yefayibha, i-1 g amaprotheni, i-100% iDV ka-vitamin A, i-43% ye-DV ye-vitamin C , I-39% ye-DV ye-vitamin K, i-10% ye-DV ye-folate, i-GN 2

Iklabishi le-pak choy eline-ginger

Ilungele ngemizuzu engu-5. Khonza kahle njengesitsha eseceleni.

Khipha ama-servings ayi-4

Izithako:

• 1 tbsp amafutha omnqumo
• 1 tbsp ujinja osanda kuqotshwa
• 1 i-garlic clove, egayiwe
• 8 izinkomishi pak choy iklabishi, shredded
• 2 tbsp i-sauce enosawoti omuncu (i-gluten-mahhala ekudleni kwe-BG)
• Usawoti kanye nopelepele ukunambitha

Ukulungiselela:

Shisisa uwoyela epanini lokuthosa (hhayi kuze kushise). Faka ugarlic nojinja. Pheka umzuzu owodwa.
Faka i-pak choy ne-soy sauce bese ubamba enye imizuzu engu-3-5 emlilweni ophakathi, noma kuze kube yilapho amaqabunga ebuna futhi neziqu ziba namanzi futhi zithambe. Faka usawoti kanye nopelepele ukunambitha.

Izinzuzo Zokudla Okunempilo: Ukudla okukodwa kunama-calories angu-54, 4 g fat, 0 g sat., 0 mg cholesterol, 318 mg sodium, 4 g carbohydrate, 2 g fiber, 3 g protein, 125% DV for vitamin A, 65% DV for vitamin C, 66% DV ngevithamini K, 13% DV ngevithamini B6, 16% DV ye-folate, 14% DV ye-calcium, 10% DV ngensimbi, 16% DV ye potassium, 88 mg Omega 3, GN 2

Ngibheke ngemifino - ama-noodle amaShayina

Khipha ama-servings ayi-6

Izithako:

• Ama-noodle angama-230 g noma ama-noodle (ayina-gluten yokudla kwe-BG)
• Oil tsp uwoyela wesame
• Oil tsp uwoyela wemifino (ngine avokhado)
• Ama-clove we-3 kagalikhi
• 1 tsp ujinja omusha osikiwe
• 2 izinkomishi pak pakichi iklabishi, oqoshiwe
• ½ inkomishi eqoshiwe anyanisi oluhlaza
• 2 izinkomishi izaqathe ogayiwe
• Cishe i-150-170 g tofu eqinile (i-organic), ayikho i-liquid ne-diced
• 6 tbsp irayisi uviniga
• Glass ingilazi yesoso se-tamarind noma i-plum jam (ungafaka uju wezipuni ezimbili noma ukunambitha)
• ¼ ingilazi yamanzi
• 1 tsp usawoti omuncu kasawoti okhanyayo (awuna-gluten ekudleni kwe-BG)
• ½ tsp obomvu wepelepele oshisayo (noma ukunambitha)

Ukulungiselela:

Pheka ispaghetti noma ama-noodle ngokuya ngemikhombandlela yephakheji. Geza bese ufaka esitsheni esikhulu sokuxuba. Hlanganisa uwoyela we-sesame.
Esikhathini esikhulu se-nonstick skillet (noma wok), ukushisa amafutha phezu komlilo ophakathi. Faka ugalikhi nojinja, bila, uvuselele ngezikhathi ezithile amasekhondi ayi-10.
Faka i-pak choy no-anyanisi, bamba eminye imizuzu engu-3-4 kuze kube yilapho iklabishi isithambile kancane.
Faka izaqathe kanye ne-tofu bese ubilisa eminye imizuzu engu-2-3, noma kuze kube yilapho izaqathe zithambile.
Ngokwehlukana, epanini elincane, hlanganisa uviniga, iplamu ujamu (noma uju), amanzi, isosi yesosi, namakhasi abomvu wepelepele. Ukushisa ngokugqugquzela njalo ukushisa okuphansi kuze kutholakale ukufana okufanayo.
Hlanganisa ispaghetti, imifino nokugqoka ndawonye. Ilungele ukukhonza.

Izinzuzo Zokudla Okunempilo: I-1/6 yeresiphi inama-khalori angama-202, 3 g amafutha, 1 g sat., 32 mg cholesterol, 88 mg sodium, 34 g carbohydrate, 3 g fiber, 8 g protein, 154% DV for vitamin A, 17 % DV i-vitamin C, i-38% i-DV ngevithamini K, i-33% i-DV ngevithamini B1, i-13% i-DV ngevithamini B2, i-19% i-DV ngevithamini B3, i-10% i-DV ngevithamini B6, i-27% ye-DV ye-folate, i-14% i-DV i-iron, i-10% ye-DV ye-potassium ne-magnesium, i-GN 20