Pak-choy kabichi

Ndi imodzi mwazomera zamasamba zaku China zakale kwambiri. Lero, watchuka kwambiri ku Asia ndipo tsiku lililonse amapeza mafani atsopano ku Europe. Kabichi ya Pak-choi ndi wachibale wapamtima wa Peking kabichi, koma imasiyana ndi akunja, biologically, komanso mikhalidwe yazachuma. Ngakhale ndiosiyana kwambiri, wamaluwa nthawi zambiri amawasokoneza. Mmodzi ali ndi masamba obiriwira obiriwira komanso masamba oyera oyera, pomwe enawo amakhala ndi masamba obiriwira obiriwira komanso ma petioles.

Pak-choi ndi yabwino kwambiri kuposa Chitchaina, chokoma kwambiri komanso chokoma. Kusiyanitsa kwakukulu ndi masamba owuma, opanda tsitsi. Pak-choi ndi kabichi woyamba kukhwima, momwe mutu wa kabichi sapangidwa. Masamba amatengedwa mu rosette wokhala ndi m'mimba mwake pafupifupi 30 cm. Ma petioles amalimbidwa mwamphamvu, wandiweyani, otsekemera pansi, nthawi zambiri amakhala magawo awiri mwa atatu amtundu wonse wa chomeracho. Mapesi a pak choi ndi okoma kwambiri ndipo amakoma ngati sipinachi. Masamba atsopano amagwiritsidwa ntchito pokonza msuzi, saladi. Anthu ena amatcha saladi ya pak-choi, koma izi sizowona, chifukwa, monga tafotokozera pamwambapa, uwu ndi mtundu wa kabichi. Ili ndi dzina losiyana la anthu osiyanasiyana, mwachitsanzo - mpiru kapena udzu winawake. Ku Korea, pak choi ndiyofunika, zochepa zimakhala zabwino, popeza mitu yaying'ono ya pak choi ndiyabwino kwambiri.

Momwe mungasankhire

Mukamasankha pak choy, samalani masamba, chifukwa amayenera kukhala obiriwira komanso obiriwira (osatopetsa). Young kabichi wabwino amakhala ndi masamba apakatikati, crispy atasweka. Kutalika kwa masamba sikuyenera kupitilira 15 cm.

Momwe mungasungire

Kuti pak-choy isunge zinthu zofunikira kwa nthawi yayitali, iyenera kusungidwa kutsatira malamulo onse. Choyamba, patulani masamba pachitsa ndikutsuka pansi pamadzi. Pambuyo pake, masambawo ayenera kukulungidwa ndi chopukutira chonyowa, ndikuyika mufiriji.

Zakudya zopatsa mphamvu za pak choy

Pak-choy kabichi iyenera kukopa okonda chakudya chochepa kwambiri. Kupatula apo, zomwe zili ndi kalori ndizochepa kwambiri, ndipo ndi 13 kcal yokha pa 100 g ya mankhwala.

Mtengo wa thanzi pa magalamu 100: Mapuloteni, 1.5 g Mafuta, 0.2 g Zakudya, 1.2 g Phulusa, 0.8 g Madzi, 95 g Zakudya za kalori, 13 kcal

Kapangidwe ndi kupezeka kwa michere

Zakudya zopatsa mphamvu zochepa sizomwe zimaphatikizira pak choy kabichi, zimakhala ndi michere yambiri, chomera, chosakanikirana. CHIKWANGWANI ndichofunikira kwambiri pachakudya chopatsa thanzi, chifukwa chimangothandiza kupewa mavuto ndi chopondapo, komanso chimatsuka bwino matumbo a poizoni, poizoni ndi cholesterol. Masamba a Pak-choy ali ndi vitamini C wambiri, womwe ndiwofunika kwambiri m'thupi la munthu, zotengera. Zombo zimakhalabe zolimba komanso zolimba chifukwa chake.

Vitamini C amatenga nawo mbali pophatikizira mapuloteni, collagen, omwe amalola khungu kukhalabe lolimba komanso lolimba kwanthawi yayitali. Magalamu zana a masamba a pak choy ali ndi pafupifupi 80% ya mavitamini C. oyenera kudya tsiku lililonse Kabichi imakhalanso ndi vitamini K, imathandizira chizindikiritso chofunikira kwambiri chamagazi - kuundana. Zofunika za tsiku ndi tsiku za vitamini iyi zitha kudzazidwa ndikudya magalamu mazana awiri a Pak Choi.

Tiyenera kudziwa kuti ngati mukumwa mankhwala kuti muchepetse magazi anu, simuyenera kudya pak choy. Vitamik K ichepetsa zovuta zamankhwala "pachabe". Pak-choi ili ndi vitamini A kwambiri pakati pa abale ake. Zimapangitsa kukonzanso khungu pakhungu, ndipo pakalibe, kaphatikizidwe ka rhodopsin, kamene kamasiyanitsa khungu, sikotheka. Kulephera kwa Vitamini C kumakhudza kwambiri masomphenya a munthu ndipo nthawi zambiri kumabweretsa kuwonongeka kwa masomphenya madzulo, omwe amadziwika kuti khungu usiku.

Zothandiza komanso zamankhwala

Kabichi wa Pak Choi ndi masamba othandiza kwambiri. Amanenedwa chifukwa cha matenda am'mimba ndi mtima wamitsempha. Madzi a Pak-choy ali ndi bakiteriya ndipo amasunga mavitamini, michere ndi michere yonse. Pak-choi imawerengedwa ngati mankhwala akale.

Madzi ake amakhala ndi mphamvu zochiritsa ndipo amagwiritsidwa ntchito pochiza zilonda zosapola, mabala, ndi kutentha. Masambawo amapera pa grater, wothira dzira loyera la nkhuku yoyera ndipo izi zimapakidwa pamabala. Zomera izi ndizofunika kwambiri pochiza kuchepa kwa magazi m'thupi. Pamodzi ndi ulusi wa kabichi, cholesterol yoipa imachotsedwa mthupi, ndipo izi zimathandiza kwambiri pakuthandizira komanso kupewa matenda a atherosclerosis.

Pak-choi imagwiritsidwa ntchito ngati gawo la zakudya zopatsa thanzi pamatenda amtima ndi mitsempha.

Pokaphika

Kuti mukhale ndi zakudya zopatsa thanzi, ndibwino kudya pak choy kabichi. Nthawi zambiri imakazinga ndi nyama, tofu, masamba ena, imathiranso mafuta, yokazinga m'mafuta, kapena imagwiritsidwa ntchito ngati mbale. Chilichonse chimadya ku Pak Choi - mizu ndi masamba. Ndikosavuta kuyeretsa ndikuphika: masamba, olekanitsidwa ndi petiole, amadulidwa, ndipo petiole yokhayo sidulidwenso tating'ono ting'ono.

Koma ziyenera kukumbukiridwanso kuti zitatha kuwira kapena kuphika, masamba a pak-choy adzataya zabwino zambiri, makamaka mavitamini. Chifukwa chake ndibwino kudya pak choi ngati saladi. Kuti muchite izi, tengani tsabola wa belu, kaloti watsopano, grated ginger, masiku ndi masamba a pak choy. Zosakaniza zonse ziyenera kusakanizidwa ndikutsanulidwa ndi madzi a mandimu, ngati mukufuna, mutha kuwonjezera mpendadzuwa kapena maolivi.

Makhalidwe okula pak choy

Pak-choi ndi wachibale wa kabichi yoyera, yomwe yakhala ndi malo otsogola pakulima ku Asia ndi Europe. Koma paketi yomwe ikukula ili ndi zinthu zingapo zatsopano.

Mutha kumera ndi njira ya mmera. Mbande amapangidwa pafupifupi masabata atatu kapena anayi. Chifukwa kabichi ikukhwima molawirira kwambiri, imabzalidwa ku Asia kangapo nyengo. Ku Russia, imafesedwa kumapeto kwa June - koyambirira kwa Julayi. Izi ndizabwino kuposa koyambirira kwamasika. Ndikofunika kubzala m'minda, kuya kwake ndi 3 - 4 cm.

Pak-choi sakakamira panthaka. Nthaka siyingathe kuthiridwa feteleza kapena kuthira feteleza pang'ono. Kabichi ikabzalidwa, mbewu zimatha kukololedwa m'mwezi umodzi. Anthu ambiri amasokoneza Pak-choi ndi mtundu wapadera wobiriwira. Kupatula apo, iye samapereka mitu yachikhalidwe cha kabichi. Koma akadali kabichi, ngakhale imawoneka ngati saladi.

Shredded Chinese kabichi saladi

Perekani magawo 8

Zosakaniza:

• ¼ makapu viniga wosasa (akhoza kulowa m'malo mwa apulo cider viniga)
• 1 tbsp zitsamba mafuta
• 2 tsp shuga (kapena uchi kapena cholowa m'malo mwa zakudya)
• 2 tsp mpiru (kuposa Dijon)
• ¼ tsp mchere
• 6 makapu finely akanadulidwa Chinese kabichi (pafupifupi 500g)
• 2 kaloti wapakatikati, grated
• 2 anyezi wobiriwira, wodulidwa bwino

Kukonzekera:

Sakanizani viniga, shuga, mpiru ndi mchere mu chidebe chachikulu mpaka granules a shuga atasungunuka.
Onjezani kabichi, kaloti ndi anyezi wobiriwira. Sakanizani zonse ndi mavalidwe.

Mapindu azakudya: Makilogalamu 36 potumikira, 2 g mafuta, 0 g amakhala., 0 mg cholesterol, 135 mg sodium, 4 g chakudya, 1 g fiber, 1 g protein, 100% DV ya vitamini A, 43% DV ya vitamini C , 39% ya DV ya vitamini K, 10% ya DV yolemba, GN 2

Stew pak pak kabichi ndi ginger

Wokonzeka mu mphindi 5. Kutumikira bwino ngati mbale yotsatira.

Perekani magawo 4

Zosakaniza:

• 1 tbsp mafuta a maolivi
• 1 tbsp ginger wodulidwa mwatsopano
• 1 adyo clove, minced
• Makapu 8 pak choy kabichi, shredded
• 2 tbsp msuzi wa soya wonyezimira (wopanda mchere wa zakudya za BG)
• Mchere ndi tsabola kuti mulawe

Kukonzekera:

Thirani mafuta mu poto (osati mpaka kutentha). Onjezani adyo ndi ginger. Kuphika kwa mphindi imodzi.
Onjezerani pak choy ndi msuzi wa soya ndikuyimira kwa mphindi zitatu kapena zitatu pamoto wapakati, kapena mpaka masambawo afike ndipo zimayambira zimakhala zowutsa mudyo komanso zofewa. Onjezerani mchere ndi tsabola kuti mulawe.

Mapindu a Zakudya: Utumiki umodzi uli ndi ma calories 54, 4 g mafuta, 0 g sat., 0 mg cholesterol, 318 mg sodium, 4 g chakudya, 2 g fiber, 3 g protein, 125% DV ya vitamini A, 65% DV ya vitamini C, 66% DV ya vitamini K, 13% DV ya vitamini B6, 16% DV ya folate, 14% DV ya calcium, 10% DV yachitsulo, 16% DV ya potaziyamu, 88 mg Omega 3, GN 2

Mundidyetse ndi ndiwo zamasamba - Zakudyazi zaku China

Perekani magawo 6

Zosakaniza:

• 230 g Zakudyazi kapena Zakudyazi (zopanda gluten kwa zakudya za BG)
• ¾ tsp mafuta a zitsamba
• ½ tsp mafuta a masamba (ndili ndi peyala)
• 3 cloves wa adyo
• 1 tsp ginger watsopano
• Makapu awiri pak choy kabichi, chodulidwa
• ½ chikho chodulidwa anyezi wobiriwira
• 2 makapu grated kaloti
• Pafupifupi 150-170 g olimba tofu (organic), wopanda madzi ndi utoto
• 6 tbsp viniga wosasa
• ¼ kapu ya msuzi wa tamarind kapena kupanikizana kwa maula (mutha kusintha uchi wa supuni 2 kapena kulawa)
• ¼ kapu yamadzi
• 1 tsp msuzi wa soya wonyezimira (wopanda mchere wa zakudya za BG)
• ½ tsp tsabola wofiyira wofiyira (kapena kulawa)

Kukonzekera:

Cook spaghetti kapena Zakudyazi malingana ndi phukusi. Sungani ndi kuyika mu chidebe chachikulu chosakaniza. Onetsetsani mafuta a sesame.
Thirani mafuta pamtambo wosalala. Onjezani adyo ndi ginger, simmer, oyambitsa nthawi zina masekondi 10.
Onjezani pak choy ndi anyezi, simmer kwa mphindi zina 3-4 mpaka kabichiyo itachepetsedwa.
Onjezani kaloti ndi tofu ndikuyimira kwa mphindi 2-3, kapena mpaka kalotiyo atakhala ofewa.
Payokha, mu kapu yaing'ono, kuphatikiza viniga wosakaniza, maula kupanikizana (kapena uchi), madzi, msuzi wa soya, ndi tsabola wofiira. Kutenthetsa ndi kusunthika kosalekeza pamoto wochepa mpaka kusinthasintha kofanana.
Sakanizani spaghetti, masamba ndi kuvala limodzi. Wokonzeka kutumikira.

Ubwino Wathanzi: 1/6 ya Chinsinsicho ili ndi ma calories 202, 3 g mafuta, 1 g sat., 32 mg cholesterol, 88 mg sodium, 34 g chakudya, 3 g fiber, 8 g mapuloteni, 154% DV ya vitamini A, 17 % DV ya vitamini C, 38% DV ya vitamini K, 33% DV ya vitamini B1, 13% DV ya vitamini B2, 19% DV ya vitamini B3, 10% DV ya vitamini B6, 27% DV yolemba, 14% DV chitsulo, 10% DV ya potaziyamu ndi magnesium, GN 20