Bok choy, yomwe idalimidwa ku China kwazaka mazana ambiri, imakhala ndi gawo lalikulu osati pazakudya zachikhalidwe zokha, komanso zamankhwala achi China. masamba obiriwira masamba ndi masamba cruciferous. Ziwalo zake zonse zimagwiritsidwa ntchito pa saladi, mu supu masamba ndi zimayambira zimawonjezeredwa padera, chifukwa zimatengera nthawi yayitali kuphika. Magwero abwino kwambiri a mavitamini C, A, ndi K, komanso calcium, magnesium, potaziyamu, manganese, ndi iron, bok choy imayenera kutchuka ngati malo opangira masamba. Vitamini A ndiyofunikira kuti chitetezo chamthupi chizigwira bwino ntchito, pomwe vitamini C ndi antioxidant yomwe imateteza thupi ku ma free radicals. Bok choy imapatsa thupi potaziyamu kuti igwire bwino ntchito ya minofu ndi minyewa komanso vitamini B6 yosintha kagayidwe kachakudya, mafuta ndi mapuloteni. Bungwe la Harvard School of Public Health linatulutsa zotsatira za kafukufuku wosonyeza kuti kumwa kwambiri mkaka kumawonjezera chiopsezo chokhala ndi khansa ya prostate ndi ovarian. Bok choy ndi kale adadziwika ngati magwero abwino kwambiri a calcium ndi kafukufukuyu. 100 g ya bok choy ili ndi ma calories 13 okha, antioxidants monga thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane ndi isothiocyanates. Pamodzi ndi fiber ndi mavitamini, mankhwalawa amathandiza kuteteza ku khansa ya m'mawere, m'matumbo, ndi prostate. Bok choy amapereka pafupifupi 38% ya mtengo wa tsiku ndi tsiku wa vitamini K. Vitaminiyi imalimbikitsa mphamvu ya mafupa ndi thanzi. Kuphatikiza apo, vitamini K yapezeka kuti imathandiza odwala a Alzheimer's pochepetsa kuwonongeka kwa ma neuron muubongo. Zosangalatsa: Bok choy amatanthauza "supuni ya supu" mu Chitchaina. Zamasambazi zinatchedwa dzina lake chifukwa cha mawonekedwe a masamba ake.
2022-11-11