Kāpaki Pak-choy

ʻO ia kekahi o nā mea kanu mea kanu Kina kahiko loa. I kēia lā, ua loaʻa iā ia ka kaulana nui ma ʻAsia a i kēlā me kēia lā i ka nui a me ka nui o nā pā hou i Europa. ʻO ka kāpena Pak-choi kahi ʻohana pili loa o ka kāpeti Peking, akā ʻokoʻa ia ma waho, biologically, a me nā ʻano waiwai. ʻOiai ʻano ʻokoʻa loa lākou, pīhoihoi pinepine ka poʻe māla iā lākou. He lau ʻōmaʻomaʻoʻeleʻele kekahi a me nā petioles keʻokeʻo keʻokeʻo, ʻo kekahi he lau ʻōmaʻomaʻo māmā a me nā petioles.

ʻOi aku ka momona o Pak-choi ma mua o Kina, ʻoi aku ka piquant a me ka nīoi i ka ʻono. ʻO nā ʻokoʻa nui ka lauahi, nā lau lauoho ʻole. ʻO Pak-choi kahi ʻano mākua o ke kō, kahi i hoʻokumu ʻole ʻia ai kahi poʻo o ke kāpeti. Hōʻiliʻili ʻia nā lau i kahi rosette me ke anawaena ma kahi o 30 cm. Hoʻopili paʻa ʻia nā petioles, mānoanoa, kolu ma ka lalo, e noho mau ana i ʻelua hapakolu o ka nui o nā mea kanu a pau. ʻO nā ʻūlū o pak choi wīwī loa a ʻono e like me ka milo. Hoʻohana ʻia nā lau hou i ka hoʻomākaukau ʻana i nā soups, nā salakeke. Kāhea kekahi poʻe i ka salakeke pak-choi, akā ʻaʻole pololei kēia, no ka mea, e like me ka mea i ʻōlelo ʻia ma luna, he ʻano kāpeti kēia. He inoa ʻokoʻa kona no nā lāhui like ʻole, no ka laʻana - mustard a celery. I Kōlea, mahalo ʻia ʻo pak choi, ʻo ka mea ʻoi aku ka maikaʻi, ʻoiai ʻo nā poʻo liʻiliʻi o pak choi he palupalu lākou.

Pehea e koho

Ke koho ʻana iā pak choy, e hoʻolohe i nā lau, no ka mea, he ʻōmaʻomaʻo momona a hou (ʻaʻole lethargic). He mau lau waena ko ka ʻōpiopio maikaʻi, crispy ke haki. ʻAʻole pono ka lōʻihi o nā lau ma mua o 15 cm.

Pehea e mālama ai

Kāpaki Pak-choy
Kāpena Pak choi hou i ka mākeke kūlanakauhale o Birmingham

I mea e hoʻomau ai ʻo pak-choy i kāna mau pono kūpono no ka manawa lōʻihi, pono e mālama ʻia i ka mālama ʻana i nā lula āpau. ʻO ka mea mua, e hoʻokaʻawale i nā lau mai nā ʻōpala a holoi iā lākou ma lalo o ka wai holo. Ma hope o kēlā, pono e wahī nā lau i kahi kāwele ʻūlū, a laila hoʻokomo i loko o ka pahu hau.

ʻO ka ʻike calorie o pak choy

Pono e kāhea i ke kāpeti ʻo Pak-choy i ka poʻe aloha i ka meaʻai calorie haʻahaʻa. Ma hope o nā mea āpau, haʻahaʻa loa ka nui o ka calorie, a he 13 kcal wale nō ia no 100 g huahana.

ʻO ka waiwai kūpono no 100 mau mika: Proteins, 1.5 g Fats, 0.2 g Carb carbohydrates, 1.2 g ʻAla, 0.8 g Wai, 95 g ʻike Kalepona, 13 kcal

Ka haku mele a me ke alo o nā mea momona

ʻAʻole wale ka ʻike calorie haʻahaʻa me ka kāpī pak choy, waiwai nui ia i ka fiber, mea kanu, puluniu ʻaʻohe hiki ke hoʻoliʻiliʻi. He mea nui ka puluniu i ka papaʻai momona, ʻoiai ʻaʻole ia e pale wale i nā pilikia me ka pahu, akā hoʻomaʻemaʻe pono hoʻi i nā ʻōpū o nā toxins, nā mea make a me nā kolesterol. Aia i nā lau Pak-choy kahi nui o ka wikamina C, ka mea waiwai nui loa no ke kino o ke kanaka, nā moku. Mālama nā moku i ko lākou ikaika a me ka paʻa pono no ia.

Kāpaki Pak-choy

Mālama ka wikamina C i ka ʻāpana o ka protein, collagen, e ʻae ai i ka ʻili e noho a paʻa a lahilahi hoʻi. Hoʻokahi haneli karamu o ka lau pak choy i loaʻa ma kahi o 80% o ka lāʻau i koi ʻia i kēlā me kēia lā o ka lāʻau C. Loaʻa pū ka kāpī i loko o ka lāʻau K, hoʻomaikaʻi ia i kahi hōʻailona koko koʻikoʻi - ka hoʻopili ʻana Hiki ke hoʻopihapiha i nā makemake o ke kino i kēia lā no kēia wikamina e ka ʻai ʻana i ʻelua haneli mau kolamu o Pak Choi

Pono e hoʻomaopopo ʻia inā ʻoe e lawe i nā lāʻau e lahilahi i kou koko, a laila ʻaʻole pono ʻoe e ʻai iā pak choy. Vitamik K e hoʻoliʻiliʻi i ka hopena o nā lāʻau "i mea ʻole". Aia ʻo Pak-choi i ka wikamina A i waena o kona mau hoahānau. Hoʻoulu ia i ka hoʻohou ʻana o ka ʻili i ka pae o ke kelepona, a i kona nalo ʻana, ʻaʻole hiki ke synthesitive o rhodopsin, kahi pigment photosensitive o ka hihiʻo. ʻO ka hemahema o ka wikamina C ka hopena maikaʻi ʻole i ka hihiʻo o ke kanaka a alakaʻi pinepine i ka deterioration o ka hihiʻo i ke ahiahi, kahi i kapa ʻia ka makapō o ka pō.

Pono a me nā lāʻau lapaʻau

ʻO Pak Choi kāpī kahi mea kanu meaʻai pono nui. Hōʻike ʻia ia no nā maʻi o ka gastrointestinal tract a me ka ʻōnaehana cardiovascular. ʻO ka wai Pak-choy kahi waiwai bactericidal a mālama i nā huaola biologically hana, minerals a me nā enzymes. Ua manaʻo ʻia ʻo Pak-choi he lāʻau lapaʻau kahiko.

ʻO kona wai he waiwai hoʻōla a hoʻohana ʻia i ka mālama ʻia ʻana o nā ulcer hoʻōla ʻole, nā ʻeha, a me nā wela. Hoʻomaʻa ʻia nā lau i kahi grater, kāwili ʻia me ka hua moa moa keʻokeʻo a hoʻopili ʻia kēia hui i nā ʻeha. He mea waiwai nui kēia mea kanu i ka mālama ʻana i ka anemia. Me ka pulupulu kāpelu, lawe ʻia aku ka maʻi kolesterol mai ke kino aku, a he kuleana nui kēia i ka mālama ʻana a me ka pale ʻana i ka atherosclerosis vascular.

Hoʻohana ʻia ʻo Pak-choi ma ke ʻano he mea mālama i ka meaʻai no nā maʻi o ka puʻuwai a me nā kīʻaha koko.

Kāpaki Pak-choy

I ka kuke ʻana

No ka mālama ʻana i kahi papaʻai momona, maikaʻi loa ka ʻai ʻana i ka cab cabyy. Hoʻomoʻa mau ʻia me ka ʻiʻo, tofu, nā mea kanu ʻē aʻe, hoʻomohala ʻia ʻia, palai ʻia i ka aila, a i hoʻohana ʻia ma ke ʻaoʻao ʻaoʻao. ʻAi nā mea āpau ma Pak Choi - nā aʻa a me nā lau. Maʻalahi loa e hoʻomaʻemaʻe a kuke iā ia: ʻo nā lau, hoʻokaʻawale ʻia mai ka petiole, ʻokiʻoki ʻia, a ʻaʻole ʻokiʻoki ʻia ka petiole iā ia i mau pōʻai liʻiliʻi.

Akā e hoʻomanaʻo hoʻi ia ma hope o ka paila ʻana a i ʻole ka pala ʻana ʻana, e nalowale nā ​​lau pak-choy i ka hapa nui o nā ʻano pono, i loko nō o nā huaora. No laila ʻoi aku ka maikaʻi o ka ʻai ʻana iā pak choi ma ke ʻano he salakeke. E hana i kēia, e lawe i nā pepa bele, nā kāloti grated hou, nā kāwele i kuʻi ʻia, nā lā a me nā lau pak choy. Pono e kāwili ʻia nā mea hoʻohui āpau a ninini ʻia me ka wai lemon, inā makemake ʻia, hiki iā ʻoe ke hoʻohui i ka sunflower a i ʻole ka aila ʻoliva.

Nā hiʻohiʻona o ka ulu ʻana iā cho choy

ʻO Pak-choi he hoahānau o ke kāpeti keʻokeʻo, kahi i noho lōʻihi i kahi wahi i ka mea kanu e ulu ana ma Asia a me ʻEulopa. Akā he mau waiwai hou kā ka pack ulu.

Hiki iā ʻoe ke ulu ma ke ʻano ulu. Hoʻokumu ʻia nā ʻano hua ma kahi o 3 a 4 mau pule. Ma muli o ke kō ʻana o ke kō, ua ulu ma ʻAsia i nā manawa he nui i ke kau. Ma Rūsia, hiki ke lūlū ʻia i ka hopena o Iune - i ka mua o Iulai. ʻOi aku ka maikaʻi o kēia ma mua o ka puna mua. Pono e lūlū i nā lua, ʻo ka hohonu he 3 - 4 cm.

ʻAʻole koi ʻo Pak-choi i ka lepo. ʻAʻole hiki ke hoʻoulu ʻia ka lepo a i ʻole momona wale ʻia. Ma hope o ke kanu ʻana o ke kāpeti, hiki ke ohi i ka hua i hoʻokahi mahina. Huikau nā poʻe he nui iā Pak-choi me kahi ʻano ʻōmaʻomaʻo kūikawā. Ma hope o nā mea āpau, ʻaʻole hāʻawi ʻo ia i nā poʻo kuʻi o ke kāpeti. Akā kāpī nō ia, ʻoiai ke nānā aku me he mea lā he salakeke.

Mākala Kāpena Pākē Kīwaha

Kāpaki Pak-choy

Hāʻawi i nā lawelawe he 8

nā mea hoʻohui:

  • ¼ kīʻaha laiki vīnega (hiki ke pani ʻia no ka vīneka cider cider)
  • 1 aila wīwī aila
  • 2 tsp kō (a i ʻole ka meli a i ʻole ka mea hakahaka pani)
  • 2 tsp mākeke (ʻoi aku ma mua o Dijon)
  • ʻ¼ kōpae paʻakai
  • 6 mau kīʻaha i ʻokiʻoki ʻia i kāpeti Kina (ma kahi o 500g)
  • 2 mau kāloti waena, grated
  • 2 ʻōmaʻomaʻo, ʻoki liʻiliʻi

e hoomakaukau ai:

E kāwili i ka vīnega, kō, puaʻa a me ka paʻakai i loko o kahi ipu nui a hiki i ka wā e hemo ai nā kō kō.
E hoʻomoʻi i ke kāpeti, nā kāloti a me nā aniani ʻōmaʻomaʻo. Hoʻohui i nā mea āpau me ka lole.

Nā Pono Pono Nutritional: 36 calories no kēlā me kēia lawelawe, 2 g momona, 0 g sat., 0 mg kolesterol, 135 mg sodium, 4 g carbohydrates, 1 g fiber, 1 g protein, 100% DV no ka wikamina A, 43% DV no ka wikamina C , 39% o ka DV no ka wikamina K, 10% o ka DV no folate, GN 2

Kāpena kāpī Choy i kāhi ʻia me ka ginger

Kāpaki Pak-choy

Mākaukau i 5 mau minuke. E lawelawe maikaʻi me kahi ipu ʻaoʻao.

Hāʻawi i nā lawelawe he 4

nā mea hoʻohui:

  • 1 tbspʻailaʻaila
  • 1 tbsp ginger hou kua mau
  • 1 kālika kālika, ʻeli ʻia
  • 8 kīʻaha pak choy kāpeti, kuʻi ʻia
  • 2 tbsp māmā-paʻakai ka soy salaka (gluten-ʻole no ka papa BG)
  • ʻO ka paʻakai a me ka pepa e hoʻāʻo ai

e hoomakaukau ai:

E hoʻomoʻa i ka aila i loko o ka pā palai (ʻaʻole a wela). Pākuʻi kālika a me ka luʻina. Kuhi no hoʻokahi minuke.
Hoʻohui i ka pak choy a me ka soy sauce a ʻū no kekahi mau minuke 3-5 ma luna o ka wela, a i ʻole a mae ka lau a palupalu nā kumu. E hoʻohui i ka paʻakai a me ka pepa e ʻono.

Nā Pōmaikaʻi Nutritional: Loaʻa i kahi lawelawe i 54 calories, 4 g fat, 0 g sat., 0 mg kolesterol, 318 mg sodium, 4 g carbohydrates, 2 g fiber, 3 g protein, 125% DV no ka wikamina A, 65% DV no ka wikamina C, 66% DV no ka huaʻai K, 13% DV no ka wikamina B6, 16% DV no ka folate, 14% DV no ka calcium, 10% DV no ka hao, 16% DV no ka potassium, 88 mg Omega 3, GN 2

Lo mein me nā mea kanu - noodle Pākē

Kāpaki Pak-choy

Hāʻawi i nā lawelawe he 6

nā mea hoʻohui:

  • 230 g noodles a noodles paha (ʻaʻohe gluten no ka papa BG)
  • ¾ tsp ʻaila sesame
  • Oil tsp mea kanu aila (he avocado kaʻu)
  • 3 cloves o ke kāleka
  • 1 tsp grated ginger hou
  • 2 kīʻaha pak choy kāpeti, ʻokiʻoki
  • ½ kīʻaha ʻokiʻoki i nā aniani
  • ʻElua kīʻaha kāloti paʻi ʻia
  • Ma kahi o 150-170 g totau paʻa (meaola), ʻaʻohe wai a ʻokiʻoki ʻia
  • 6 tbsp ka vīnega laiki
  • ¼ kahi kīʻaha o ka mea hoʻomakea tamarind a i ʻole jam jam (hiki iā ʻoe ke pani i 2 punetēpu meli a i ʻono paha)
  • ¼ kīʻaha wai
  • 1 tsp māmā-paʻakai kawa soy (ʻai ʻole ka gluten no ka papa BG)
  • ½ tsp ʻulaʻula pepa flakes (a i ʻole e ʻono)

e hoomakaukau ai:

Kuke spaghetti a noodles e like me nā kuhikuhi pūʻolo. E hoʻokuʻu a waiho i loko o kahi ipu hoʻohuihui nui. E hoʻoulu i kaʻaila sesame.
I loko o kahi skillet nonstick nui (a i ʻole wok), e hoʻomehana i ka aila ma kahi wela wela. Hoʻohui i kālika a me ka luʻina, ʻū, hoʻowali i kekahi manawa no 10 kekona.
E hoʻomoʻi iā pak choy a me ka ʻaka, e ʻū no kekahi mau minuke 3-4 a hiki i ka hoʻoliʻiliʻi iki ʻana o ke kāpeti.
Hoʻohui i nā kāloti a me ka tofu a me ka simmer no 2-3 mau minuke, a i ʻole a palupalu nā kāloti.
Hoʻokaʻawale, i kahi kōpena liʻiliʻi, hoʻohui i ka vīnega, ka plum jam (a i ʻole ka meli), ka wai, ka mea ʻono, a me nā ʻāpana pepa ʻulaʻula. Hahana me ka hoʻonāukiuki mau ma luna o ka wela liʻiliʻi a hiki i ka loaʻa ʻana o kahi kūlike homogeneous.
Hoʻohui pū i ka spaghetti, nā lau a me ka lole pū. Mākaukau e lawelawe.

Nā Pono Pono Nutritional: 1/6 o ka papa hana he 202 calories, 3 g fat, 1 g sat., 32 mg kolesterol, 88 mg sodium, 34 g carbohydrates, 3 g fiber, 8 g protein, 154% DV no ka wikamina A, 17 % DV no ka wikamina C, 38% DV no ka wikamina K, 33% DV no ka wikamina B1, 13% DV no ka wikamina B2, 19% DV no ka wikamina B3, 10% DV no ka huaʻai B6, 27% DV no folate, 14% DV no ka hao, 10% DV no ka potassium a me ka magnesium, GN 20

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