Nutritional value of bok choy
Bok choy, that is, green leafy vegetables, this category of vegetable nutritional value is generally higher than squash. Mainly rich in water, dietary fiber, energy is relatively low, vitamin A, carotene, vitamin C, B vitamins, vitamin E, calcium, phosphorus, potassium content is high. In addition, it contains phytochemicals such as chlorophyll, flavonoids, and terpenoids.
The food value of bok choy lies in the prevention of various chronic diseases, such as constipation, obesity, type 2 diabetes, as well as cancer and cardiovascular diseases.
There are many types and varieties of vegetables, and the nutritional value of different vegetables varies greatly, so it is important to choose a reasonable combination of different varieties of vegetables in the diet to be healthy. It is recommended that the daily intake of vegetables in the 300-500 grams, first of all, should choose fresh seasonal vegetables, for green vegetables, more should be so, so as not to put too long, resulting in the loss of some nutrients.
How to make bok choy more delicious?
The general practice of bok choy, whether from the nutritional point of view or color and flavor, the first cold, stir-fried or soup. The advantages of such cooking are:
1, hot water blanching, you can remove part of the oxalic acid, some of the high oxalic acid content of the green vegetables, if blanched before the cold mix, you can reduce part of the oxalic acid, is conducive to the absorption of calcium.
2, cold, stir-fried (rapid fire quickly fried) heat speed, can reduce the loss of vitamins, such as vitamin C, etc., but also can promote the absorption of carotene.
3, cold, stir-fried taste will also be more delicious, without losing the flavor of the dish, the color is also good.
Brussels sprouts in the cooking and eating process must pay attention to a few points:
1, the first later cut, rinsed more in the flow of tap water under the clean, in order to prevent pesticide residues. Do not soak in water for too long, otherwise it will make the vegetables in the water-soluble vitamins and inorganic salts lost too much.
2, rapid fire frying, open soup under the vegetable, reduce the loss of vitamins. Do not re-pot cooking time is too long.
3, do a good job that is eaten, has been done, seasoned greens, eat as soon as possible, avoid repeated heating, greens repeatedly heated than other vegetables, more increase in nitrite content.
Of course, there are a lot of places to some specific dishes called as green vegetables, such as cabbage, kale, greens, etc., but no matter which kind of dish, the roots are green leafy vegetables. So I won't answer them all here.