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Medically reviewed by Natalie Butler, R.D., L.D. — Written by Megan Ware, RDN, L.D. on August 22, 2018

Bok choy, pak choi or Chinese trắng cabbage, belongs to the cruciferous family of vegetables. First cultivated in Trung Quốc thousands of years ago, it is now available all over the world.

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Other cruciferous vegetables include kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, & turnips.

These vegetables are a good supply of nutrients & are low in calories. They are well- suited lớn a healthful diet.


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Share on PinterestBok choy is a cruciferous vegetable that can provide valuable nutrients.
Bok choy & other cruciferous vegetables have certain anti-cancer properties.

Studies have sầu shown that some people who eat more cruciferous vegetables have sầu a lower risk of developing lung, prostate, và colon cancer.

Bok choy contains folate. Folate plays a role in the production và repair of DNA, so it might prsự kiện cancer cells from forming due lớn mutations in the DNA.

Bok choy also contains vitamin C, Vi-Ta-Min E, và beta-carotene. These nutrients have sầu powerful antioxidant properties that help protect cells against damage by free radicals.

Unlượt thích most other fruits & vegetables, bok choy contains the mineral selenium.

Selenium helps lớn detoxify some cancer-causing compounds in the toàn thân. Selenium also prevents inflammation & decreases tumor growth rates.

Cruciferous và other vegetables also offer protection because they provide fiber. Fiber keeps the stool moving. This keeps the bowel healthy & reduces the risk of developing colorectal cancer.

Fibrous foods also feed healthy gut bacteria, which affects overall health, metabolism, & digestion.

Bone health

The iron, phosphorous, calcium, magnesium, zinh, & Vi-Ta-Min K in bok choy all contribute to building and maintaining bone structure và strength.

Iron & zinch play crucial roles in the production and growth of collagene.

Phosphorus và calcium are both important in bone structure. However, proper bone growth needs a careful balance of both these nutrients. A diet that contains too much phosphorus và not enough calcium can result in bone loss.

Vitamin K helps maintain the balance of calcium in the bones, which means it might help reduce the risk of bone fractures.

Blood pressure

Potassium, calcium, và magnesium are all present in bok choy. They can help decrease blood pressure naturally.

According to an article in the American Journal of Clinical Nutrition, people should increase their intake of potassium. Some evidence shows that consuming 4,700 mg of potassium daily decreases blood pressure caused by high sodium intake.

The same article notes that many people consume too much sodium, which increases the risk of developing high blood pressure. people should consume no more than 1500 milligrams (mg) of sodium per day.

Heart health

Bok choy’s folate, potassium, vitamin C, và vitamin B-6 nội dung, coupled with its laông xã of cholesterol, all help to maintain a healthy heart.

A National Health & Nutrition Examination Study (NHANES) published in 2011 found a “significantly higher” risk of cardiovascular disease among mỏi people who consumed too much sodium & not enough potassium.

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Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. Excess homocysteine in the toàn thân can damage blood vessels and lead lớn heart problems.

Inflammation

Choline helps with sleep, muscle movement, learning, and memory. It also helps cells in the toàn thân to lớn keep their shape and helps absorb fat và reduce chronic inflammation.

Immunity

The selenium found in bok choy has been found khổng lồ improve sầu immune response khổng lồ infection by stimulating the production of T-cells that identify & kill invading bacteria & viruses.

Skin

Collaren, the skin’s tư vấn system, relies on vitamin C. Vitamin C is an essential nutrient that has antioxidant properties that may help prsự kiện damage caused by the sun, pollution, and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles & improve sầu overall skin texture.

Type 2 diabetes

Some studies have sầu suggested that cruciferous vegetables can help people with diabetes lớn maintain their blood sugar levels. However, a meta-analysis published in 2018 concluded that the evidence for such a links was “not convincing.”

The American Diabetes Association describe non-starchy vegetables, including cruciferous vegetables, as “one food group where you can satisfy your appetite.”


According to the United States Department of Agriculture (USDA) National Nutrient Database, 1 cup of raw bok choy, weighing 70 grams (g) contains:

9 calories1.05 g of protein0.7 g of dietary fiber0 g of cholesterol0.067 g of polyunsaturated fat74 mg of calcium0.56 mg of iron13 mg of magnesium26 mg of phosphorus176 mg of potassium46 mg of sodium0.13 mg of zinc31.5 mg of Vi-Ta-Min C46 micrograms (mcg) of folate156 mcg of vitamin A (RAE)31.9 mcg of Vi-Ta-Min K

According to lớn the National Institutes of Health, for adults eating 2,000 calories per day & children over 4 years old, 1 cup of raw bok choy provides:

3.7 percent of daily potassium needs17 percent of Vi-Ta-Min A5.7 percent of calcium26.5 percent of vitamin K3.1 percent of magnesium3.1 percent of iron35 percent of vitamin C

Infants và children under 4 years old need less of these nutrients, và people who are pregnant & breastfeeding will require more.

A value of đôi mươi percent or higher daily value is considered high, whereas a 5-percent or lower value indicates a low level.

Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K.

Bok choy ranks sixth on the Aggregate Nutrient Density Index (ANDI) for fruits và vegetables.

The index rates foods based not only on their vitamin và mineral nội dung but also their phytochemical composition và antioxidant capacity.

On this index, foods with the most nutrients per calorie have the highest rankings.

Cruciferous vegetables, such as bok choy, are rich in glucosinolates. These are sulfur-containing compounds that may benefit human health in a variety of ways.


People can consume all parts of bok choy. People can prepare it in a variety of ways. In addition khổng lồ its low-calorie và high nutrient content, its mildly sweet flavor and crisp texture make it an agreeable addition lớn almost any dish.

Cooking vegetables reduces the number of nutrients they contain.

Here are some quick tips:

shred raw bok choy và toss with other fresh vegetables to make a saladadd chopped bok choy to hot and sour soupstir-fry bok choy with a variety of vegetables, some soy sauce, and sesame oil

Here are some links to lớn recipes using bok choy:

Stir-fried bok choi with ginger và garlic

Bok choi salad

Chicken & bok choy soup

Sesame-shiitake bok choy


Bok choy & spinach are both nutritious vegetables, but they have sầu a different flavor và texture.

According to lớn the USDA, 70 g of raw spinach leaves contain:

16 kcal of energy2 g of protein1.5 g of fiber69 mg of calcium1.90 mg of iron55 mg of sodium19.7 mg of Vi-Ta-Min C136 mcg of folate98.7 (RAE) mcg of vitamin A338 mcg of Vi-Ta-Min K

In equivalent raw weight, bok choy contains more vitamin C, vitamin A, & some other nutrients than spinach và around the same amount of calcium.

Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy.

However, both are highly nutritious vegetables, và both can khung part of a healthful diet.


Raw bok choy, like all cruciferous vegetables, contains an enzyme called myrosinase.

Myrosinase can hinder thyroid function by preventing the toàn thân from absorbing iodine. Cooking deactivates it. Eating raw bok choy in moderate amounts does not pose a hazard.

A person who is taking blood-thinners, such as Coumadin, or warfarin, should not suddenly increase or reduce the amount of Vi-Ta-Min K they consume in food, as Vi-Ta-Min K plays a role in blood clotting.

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It is essential to lớn consider the overall diet lớn achieve good health và prsự kiện disease. It is better lớn consume a variety of foods than khổng lồ concentrate on individual items as the key to lớn good health.


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