The Efficacy of Pak choi Vegetables, Mustard Si in the Form of Nutritious Spoons
Tired of eating spinach, kale, or just green vegetables? Try changing with Pak choi or also known as Bok Choy. In addition to the delicious taste, green vegetables such as mustard are also rich in nutrients and suitable to be included in your diet. Come on, get to know Pak choi Vegetables further through the following review.
The various nutritional content of Pak choi
Pak choi is a type of vegetable that comes from across family that is still a single family with broccoli, cabbage, and cauliflower. Because it includes green vegetables, Pak choi is believed to contain various important nutrients that are good for the body.
For those of you who are on a diet, Pak choi can be the right choice. Because every one cup or the equivalent of 70 grams of pak choi only contains 9 calories. This means that Pak choi contains low calories so that it can help keep your weight stable.
In the same amount, pak choi also contains other important nutrients, namely:
1 gram of protein
1.5 grams of carbohydrates
0.7 grams of fiber
5 percent potassium
62 percent of vitamin A
52 percent of vitamin C
7 percent calcium
5 percent vitamin B6
3 percent magnesium
3 percent iron
Judging from its nutritional content, Pak choi contains high levels of vitamin A and vitamin C. Both of these vitamins play an important role as antioxidants in the body. The function of the antioxidant itself is to protect body cells to stay healthy and prevent the formation of free radicals in the body.
For this reason, Pak choi is ranked sixth in the category of nutrient-dense fruits and vegetables based on the Aggregate Nutrient Density Index (ANDI), as reported by Medical News Today.
The index not only assesses food based on the content of vitamins and minerals, but also from the phytochemical content or type of antioxidant. This means that the nutrients and antioxidants in Pak choi are undoubted.
How to cook Pak choi vegetables properly so that the nutritional content is not lost?
vegetable pak choi bok choy
Pak choi vegetables can be eaten raw as fresh vegetables or processed with various cooking methods. But be careful, how to cook vegetables that are not right can make vitamins and minerals quickly disappear.
Well, here are various appropriate ways to cook Pak choi so that the nutritional content is maintained, including:
The steaming cooking method is the best cooking method for Pak choi vegetables. Because, this method can maintain the content of vitamins and minerals remain good, especially the content of vitamins that are soluble in water.
You only need six minutes to steam pak choi before it’s ready to eat. To be more delicious and nutritious, you can add a little olive oil, garlic, salt, and pepper to the pak choi steam.
But before steaming pak choi, make sure you wash it thoroughly using running water. This aims to prevent the remnants of soil or bacteria from entering and polluting the food. If it’s really clean, you can steam it or do other cooking methods.
Many people avoid cooking methods by sautéing for fear that the nutritional content of vegetables will disappear quickly. In fact, sautéing can also maintain the content of vitamins and minerals Pak Choy, as long as using little oil.
In order to make the food menu healthier, saute pak coy with olive oil or canola oil. Add other protein sources such as mushrooms, meatballs, chicken meat, or shrimp to meet your daily protein needs.
This might be the method you use most often in cooking vegetables. Because this method is relatively easy and fast. Yes, you just have to wait for the water to boil and put the vegetables in it.
Add a few pieces of young baby bok choy or Pak Choy into the pan and cook with the other ingredients until done. A bowl of pak choi vegetables can help meet your daily vitamin and mineral needs.
You may be afraid that Pak choi’s nutrients will disappear with steam boiling or dissolving with water. Eits, calm down first. Water-soluble vitamins and minerals can still be obtained by drinking pak choi stew water in a bowl of soup. Thus, the benefits of Pak choi will not be wasted.
Not only the types of meat can be baked. Green vegetables like pak choi can also be cooked by baking, you know!
You can bake pak choi in the oven or on the stove. To be healthier, add olive oil or canola oil first, then bake until the pak choi changes color and the texture becomes crispy. This method is guaranteed to make the taste of the food more delicious and make you become diligent in eating vegetables