Pakchoi:its nutritional values and health benefits.
Pakchoi:Introduction.
Pakchoi is a type of plant, brassica, which is usually a yearly or biennial herb, and it's one of the most common vegetables on the table, the young leaves of which we eat. The main advantage of Pakchoi is that they are rich in vitamins, but don't eat leftover Pakchoi.
Pakchoi contain a variety of nutrients and are rich in vitamin C. Pakchoi seed oil content of 35~50%, its rapeseed oil is rich in fatty acids and vitamins, high nutritional value, Pakchoi oil not only good edible but also has a wide range of industrial USES.
Sauteed Pakchoi with dry pepper taste is good, and nutritional economic benefits, generally edible.
When we eat hot pot in winter, green Pakchoi is also the first choice of people, mainly because people like to eat some special dishes and meat at the beginning of hot pot, so at the end of the day, we need some light vegetables to balance our appetite. At this time, green Pakchoi is our better choice.
Pakchoi:its nutritional values and health benefits.
Many people will ask, almost everyone eats Pakchoi, what are the nutritional value? Pakchoi is often eaten and fresh Pakchoi is available in supermarkets. The value of Pakchoi reflects in vitamin and mineral-rich respect, look at the nutrition value that Pakchoi has.
✵1. Provide nutrition: If an adult eats 500 grams of Pakchoi every day, can meet the human body needs vitamins, carotene, calcium, iron, etc., to ensure the physical needs of the body to provide substance conditions, help enhance the body's immune capacity.
✵2. Maintain vascular elasticity: Pakchoi contains a lot of crude fiber, which can prevent the formation of plasma cholesterol and promote cholesterol metabolite cholic acid to be expelled from the body to reduce the formation of atherosclerosis, thus maintaining vascular elasticity.
✵3. Moisturize your skin: Anti-aging vegetables contain a lot of carotene (1 times more than beans, 4 times more than tomatoes, melons) and vitamin C, enter the human body, can promote the metabolism of skin cells; Prevent skin roughness and pigmentation, make skin bright and clean. Slow down aging.
✵4. Anti-cancer: Vegetables contain vitamin C, in the body, will form a "hyaluronic acid inhibitor", this substance has an anti-cancer effect, can make cancer cells lose their vitality. Besides, the crude fiber contained in Pakchoi can promote the peristalsis of the large intestine, increase the excretion of endotoxin of the large intestine, and achieve the goal of cancer prevention and anticancer.
✵Nutrients per 100g of Pakchoi: Contained 94.5 g of water, protein 1.3 grams, fat 0.3 grams, 2.3 grams carbohydrates, crude fiber 0.6 grams, 10 grams of ash, 1.49 mg carotene, 0.03 mg vitamin B1, 0.08 mg vitamin B2, 0.6 mg niacin, vitamin C 40 mg, 56 mg calcium, phosphorus 32 mg, 1.2 mg of iron, potassium 346 mg, 66 mg of sodium, magnesium, 23.4 mg, chloride 120 mg.
✵Pakchoi calcium higher than milk: Dietary calcium supplements, is the most concerned about the topic of food nutrition, different groups of people do trace elements examination, often have different degrees of calcium deficiency, if it is a mild calcium deficiency, through a reasonable diet can take in enough calcium, then, what food contains good calcium supplements? Below, introduce the truth of food calcium supplement:
Everyone agrees that milk is the better source of calcium, but many experts do not agree that milk is the better source of calcium. This is because, if calculated in terms of nutrient density, the calcium benefit of milk is lower than that of Pakchoi. According to data computation, the energy that 100 grams whole fat milk contain is about 54 kilocalories, contain calcium 104 milligrams. And 100-gram small Pakchoi(cole) contains the energy to be about 15 kilocalories, contain calcium to be as high as 153 milligrams, however. So many experts believe that at the same amount, leafy greens may be better food for the minerals needed to provide bone health.
The content of oxalic acid in cabbage, Pakchoi, collards, and other cabbage vegetables is low, which has little effect on the absorption and utilization of calcium. As long as you get enough sunlight and get enough vitamin D, the calcium in it can fully realize its nutritional value. That makes sense, but that doesn't mean milk has lost its calcium value. Eat more Pakchoi, drink as enough milk and yogurt, more calcium benefits.
Daily normal quantity is to drink 250-milliliter milk, count as to 104 milligrams /100 gram, can get 260-milligram calcium, need only the heating of one minute, add the time that one minute to drinks. Eating yogurt, too, only takes two or three minutes. Eat 200 grams of Pakchoi? You get the same amount of calcium, but it takes much longer to choose, wash, stir-fry or boil vegetables. So, just because leafy greens have a high calcium nutrient density doesn't mean that need to deny the nutritional value of milk in the calcium supply.
Milk is a popular drink, it provides the body with a large amount of calcium, many families drink it every day to supplement calcium. A daily intake of some leafy Pakchoi can supplement calcium, better than milk.
Milk, which comes in two forms: full fat and skim, can be described as diluting the calcium so that it is easily absorbed by the body. One cup of milk can easily make up a third of your daily calcium needs. No other food can be so convenient and quick. However, milk is less effective than Pakchoi in terms of nutrient density.
✵The calcium supplementation benefit of milk is lower than that of vegetables:
After long-time computation, the energy of 100 grams whole fat milk is about 54 kilocalories, contain calcium 104 milligrams. And 100-gram small cole contains the energy to be about 15 kilocalories, contain calcium to be as high as 153 milligrams, however. So, according to calcium nutrient density to calculate, whole fat milk is 104/54=1.9, and small cole is 153/15=10.2, obviously much higher. Meanwhile, 100 grams of milk contains 109 milligrams of potassium and 11 milligrams of magnesium. The potassium content in 100 grams of small cole is 157 mg, magnesium is 27 mg, slightly higher than milk. Magnesium itself is a component of bone, and adequate potassium and magnesium help reduce calcium loss in urine. Therefore, food that provides large amounts of potassium, calcium, and magnesium at the same time is an ideal bone-strengthening food, and Pakchoi is also rich in vitamin K, which helps calcium deposit into the bones.
So if you eat the same amount, Pakchoi has more bone-building minerals than milk. The content of oxalic acid in cabbage, cole, collards and other cabbage vegetables is low, which has little effect on the absorption and utilization of calcium. As long as you have enough sunlight and get enough vitamin D, the calcium in it can achieve its full nutritional value.
✵Pakchoi are rich in vitamins:
Low temperature will accelerate the metabolism of vitamins in the body, the diet should be a timely supplement. Vitamin A, for example, increases the body's ability to withstand cold; B vitamins are beneficial to normal metabolism; Vitamin C increases the body's ability to adapt to the cold. Vitamin E improves blood circulation and regulates hormonal balance in the body. As A result, can increase the liver, carrots, pumpkins, squash and other foods rich in vitamin A, fresh rice noodle, coarse grains and other foods rich in vitamin B group, fresh vegetables, fruits and other foods rich in vitamin C, sunflower seeds, walnut, black sesame seed, nuts, and fish, bean products and other foods rich in vitamin E intake.
✵Pakchoi are rich in minerals:
Chills are associated with a lack of minerals in the diet. Carrot, yam, Pakchoi, Chinese cabbage, lotus root, cauliflower, green onion, potato, and other root vegetables contain a lot of minerals, which can be mixed with meat to keep out cold. Can eat more milk, soy products, shrimp skins, oysters, sardines, shrimp and other calcium-rich food, often eat to enhance the ability of the human body is also very beneficial.
✵Pakchoi is rich in iodine:
Iodine is an important raw material for the synthesis of thyroxine. Thyroxine stimulates the body's proteins, carbohydrates and fats to be converted into energy, which generates heat and protects against the cold. If the body is chronically iodine deficient, the raw material for the synthesis of thyroxine is insufficient, thus reducing the body's ability to withstand cold. Accordingly, can eat a dot more appropriately kelp, laver, hair vegetable, jellyfish, shellfish to wait for the food that contains iodine-rich. Besides, black sesame seeds, sunflower seeds, dairy products, leafy vegetables and other foods rich in amino acids also help improve the body's ability to resist the cold.
✵Pregnant women should eat Pakchoi supplement folic acid:
Folate is found in green leafy vegetables and some fruits, legumes, nuts and liver. As long as the general population has a balanced diet, they can generally get enough folic acid through foods such as vegetables. However, because of its water-soluble properties, folic acid can be lost if vegetables are cooked too long. In contrast, frying fast with less oil may retain more folic acid.
When it comes to folic acid supplementation, it is well known that it is used by pregnant women to replenish blood and stabilize the fetus. Folate, first extracted from spinach leaves, is a key ingredient in the production of red and white blood cells.
In the minds of the "healthy" people, Pakchoi is healthier to eat hot or boiled than stir-fried. Experts point out that this is not always the case. Generally speaking, if vegetables are fresh and pollution-free, eating them raw or in a salad is the most nutritious. However, many people are used to eating cooked food and like to cook Pakchoi to eat. Because of the less oil used to heat vegetables, the body's intake of calories will be relatively low, but this is only from the perspective of edible oil and energy intake, not necessarily the most nutritious.
✵Benefits of eating vegetables during menstruation:
Pakchoi is low-fat vegetables, and contain dietary fiber, can combine with cholate and cholesterol and triglyceride in food, cold taste, hurt the spleen and stomach, be sure to add a little cold will be warm to ease the cold. And excrement from the excrement, thereby reducing the absorption of lipids, so can be used to reduce lipids. Traditional Chinese medicine believes that Pakchoi can promote blood circulation and remove blood stasis, loose blood and reduce swelling, can be used for pregnant women postpartum congestion abdominal pain and treatment of furuncle, erysipelas.
The plant hormones contained in Pakchoi can increase the formation of enzymes and have adsorption and rejection of carcinogenic substances into the human body, so they have cancer prevention functions. Besides, still stimulative blood circulates, erysipelas vegetable still can enhance the mechanism of discharge poison of liver, therapeutic effects on boil furuncle to the skin, breast carbuncles.
Pakchoi contains a lot of plant fiber, which can promote intestinal peristalsis, increase the volume of feces, shorten the time that feces stay in the intestinal cavity, thus treating various constipation and preventing intestinal tumors. Indications: erysipelas, furuncle, breast carbuncle, habitual constipation, calcium deficiency in the elderly.
The vitamin C and carotene that contains in Pakchoi is the important nutrition substance that human body mucous membrane and epithelial organization maintain growth, often eat it has hairdressing effect. Pakchoi contains the highest amount of calcium in green leafy vegetables. An adult eats 500 grams of Pakchoi A day, which contains calcium, iron, vitamins A and C to meet physiological needs. Besides, Pakchoi also helps enhance the body's immune capacity.
So, through the detailed introduction of the above article, we know that, because of the cold nature, so for the period of women generally eat less Pakchoi is better. Besides, to pay more attention to diet during menstruation, there are a lot of things to pay attention to in life, usually have to pay attention to keep warm, must not catch a cold.
The Medicinal Properties of Pakchoi.
✵Lowering blood fat: Pakchoi is low-fat vegetables, and contain dietary fiber, can combine with cholate and cholesterol and triglyceride in food, cold taste, hurt the spleen and stomach, be sure to add a little cold will be warm to ease the cold. And discharged from the defecation, thereby reducing the absorption of lipids, so can be used to reduce lipids. Traditional Chinese Medicine believes that Pakchoi can promote blood circulation and remove blood stasis, loose blood and reduce swelling, can be used for pregnant women postpartum congestion abdominal pain and treatment of furuncle, erysipelas.
✵ Detoxification and swelling: The plant hormones contained in Pakchoi can increase the formation of enzymes and have adsorption and rejection of carcinogenic substances into the human body, so they have cancer prevention functions. Besides, still have the mechanism that promotes haemal circulation, erysipelas to enhance liver function to discharge poison, therapeutic effect to relieve skin ulcer furuncle, breast carbuncles.
✵ Boost bowel movement: Pakchoi contain a lot of plant fiber, which can promote intestinal peristalsis, increase the volume of feces, shorten the time that feces stay in the intestinal cavity, thus treating various constipation and preventing intestinal tumors. Indications: erysipelas, furuncle, breast carbuncle, habitual constipation, calcium deficiency in the elderly.
✵ Beauty care: The vitamin C and carotene that contains in Pakchoi is the important nutrition substance that human body mucous membrane and epithelial organization maintain growth, often eat have hairdressing effect. Pakchoi contains the highest amount of calcium in green leafy vegetables. An adult eats 500 grams of Pakchoi A day, which contains calcium, iron, vitamins A and C to meet physiological needs. Besides, Pakchoi also helps enhance the body's immune capacity.
✵ Honey effect: Pakchoi flower honey has the effect of clearing heat, moistening dryness, diastolic blood vessels, breaking QI, detumescence and loose knot, and blood tonifying. It is often used in patients with liver and gallbladder diseases, weak spleen and stomach, and treatment of sore and hot furuncle.
✵It is cool in nature, sweet taste easy to hurt the spleen and stomach. Into the liver, spleen, lung. Seed nature spicy and warm. Activating blood circulation, swelling, and detoxification, carbuncle swelling erysias, blood vomiting due to fatigue, heat ulcers, postpartum heart, abdominal diseases and lochia, postpartum diarrhea; Ascaris intestinal obstruction, broken QI detumescence, dysentery, stomachache, neuralgia, head congestion.
✵ The highest nitrate content was found in stem and leaf vegetables: Due to bacterial contamination and other reasons, the original nitrate in dishes may be transformed to nitrite, once produced, cannot be removed.
And in the food material of vegetable kind, content of nitrate of stem and leaf kind vegetable is highest, melon kind vegetable is a bit low, rhizome kind and cauliflower kind are in the center, accordingly, one cannot finish eating should throw away immediately. Besides, overnight tea will have the risk of microbial overshoot.
✵Among vegetables, the content of nitrate is highest in stem and leaf vegetables: Although overnight food is not food poisoning and carcinogenic "murderer", but from the perspective of nutrition, the nutritional value of overnight food has numerous losses, should try to eat fresh food. The storage of leftovers should be more hygienic to minimize the risk.
Tips for eating Pakchoi.
1. There are many ways to eat Pakchoi, such as stir-fry, cook, lightly cook, chop, such as "mushroom Pakchoi", "chop Pakchoi core", "shrimp Pakchoi" and so on.
2. When eating Pakchoi, stir-fry, so that it can keep crisp, but also make the nutrients not destroyed.
3. Do not eat the remaining cooked vegetables overnight, so as not to cause nitrite deposition, easy to cause cancer.
Pakchoi is a type of plant, brassica, which is usually a yearly or biennial herb, and it's one of the most common vegetables on the table, the young leaves of which we eat. The main advantage of Pakchoi is that they are rich in vitamins, but don't eat leftover Pakchoi.
Sauteed Pakchoi with dry pepper taste is good, and nutritional economic benefits, generally edible.
Many people will ask, almost everyone eats Pakchoi, what are the nutritional value? Pakchoi is often eaten and fresh Pakchoi is available in supermarkets. The value of Pakchoi reflects in vitamin and mineral-rich respect, look at the nutrition value that Pakchoi has.
✵The calcium supplementation benefit of milk is lower than that of vegetables:
✵Lowering blood fat: Pakchoi is low-fat vegetables, and contain dietary fiber, can combine with cholate and cholesterol and triglyceride in food, cold taste, hurt the spleen and stomach, be sure to add a little cold will be warm to ease the cold. And discharged from the defecation, thereby reducing the absorption of lipids, so can be used to reduce lipids. Traditional Chinese Medicine believes that Pakchoi can promote blood circulation and remove blood stasis, loose blood and reduce swelling, can be used for pregnant women postpartum congestion abdominal pain and treatment of furuncle, erysipelas.
✵ Honey effect: Pakchoi flower honey has the effect of clearing heat, moistening dryness, diastolic blood vessels, breaking QI, detumescence and loose knot, and blood tonifying. It is often used in patients with liver and gallbladder diseases, weak spleen and stomach, and treatment of sore and hot furuncle.
1. There are many ways to eat Pakchoi, such as stir-fry, cook, lightly cook, chop, such as "mushroom Pakchoi", "chop Pakchoi core", "shrimp Pakchoi" and so on.
