bok choy
Bok choy ni kabichi ya Kichina yenye majani, ina kalori 13 kwa 100g na vitamini A. Inafaa kwa kukaanga kwa haraka, supu na saladi.
Kuhusu
Bok choy ni kabichi ya Asia yenye ladha laini na umbile la kukrunchi, ikiwa na majani mabichi laini na mashina meupe yenye ukakamavu. Hutumiwa sana kwenye vyakula vya kukaanga kwa haraka, supu, sahani za kuanika na za kuiva taratibu kwa sababu huiva upesi na hufyonza michuzi vizuri.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
13 kcal
1% DV
Jumla ya Mafuta
0.2g
0% DV
Thiamini (B1)0.1g
Jumla ya Wanga
2.2g
1% DV
Folate (B9)1.0g
Vitamini B121.2g
Protini
1.5g
3% DV
Protini ya mimea1.5g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 26.5mg | 5% | |
| Folate (B9) | 66.0mcg | 17% | |
| Niasini (B3) | 0.5mg | 3% | |
| Asidi ya Pantotheniki (B5) | 0.1mg | 3% | |
| Riboflavini (B2) | 0.1mg | 5% | |
| Thiamini (B1) | 0.0mg | 3% | |
| Vitamini A | 2230.0mcg | 248% | |
| Vitamini B6 | 0.2mg | 11% | |
| Vitamini C | 45.0mg | 50% | |
| Vitamini E | 0.1mg | 1% | |
| Vitamini K | 45.5mcg | 38% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 105.0mg | 11% | |
| Shaba | 19.0mcg | 2% | |
| Madini Chuma | 0.8mg | 4% | |
| Magnesiamu | 19.0mg | 5% | |
| Fosforasi | 37.0mg | 5% | |
| Potasiamu | 252.0mg | 5% | |
| Seleniamu | 0.5mcg | 1% | |
| Sodiamu | 65.0mg | 3% | |
| Zinki | 0.2mg | 2% |
Mapishi yenye bok choy (20)
Paja la bata lililooka na polenta laini na mboga za kijani
760 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles
560 kcal
Shrimp stir-fry with bok choy, mushrooms and brown rice
480 kcal
Chicken stir-fry with bell peppers, bok choy, and quinoa
495 kcal
Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice
460 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms
430 kcal
Tofu stir-fry with bok choy, mushrooms, and brown rice
480 kcal
Chicken stir-fry with bell peppers, bok choy, and brown rice
590 kcal
Beef stir-fry with brown rice, bok choy, and mushrooms
610 kcal
Chicken stir-fry with brown rice, bok choy, and mushrooms
590 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Shrimp stir-fry with tofu, bok choy, mushrooms, and soba noodles
640 kcal
Tofu stir-fry with bok choy and mushrooms
430 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal
Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa
590 kcal
Shrimp stir-fry with bok choy, mushrooms, and brown rice
560 kcal
