Bok Choy(青梗菜) ちんげんさい

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Nutrient content per 100 g

Delicious season

Bok Choy

* Display the yearly calendar with each number

Commentary on vegetables

  • Vegetables from China
  • soft.and Less lye
  • Because it is pale, it goes well with delicious ingredients such as dried shrimp and bacon
  • Rich in carotene, vitamins C and E
  • Rich in minerals such as calcium and iron
  • Stir-fried oil increases nutrient absorption
  • Works well with bacon and fried Tofu
  • The leaves are wide and a nice pale green thing is good
  • The root is round and glossy is good

Good things to eat together

  • Constipation prevention = radish, Turnip, Chinese cabbage
  • Prevention of lifestyle-related diseases =Enoki mushroom , carrot, lotus root
  • Atherosclerosis prevention = seaweed, asparagus, shiitake mushroom
  • Fatigue recovery = tomato, broccoli, sesame

Preservation method

  • Wrap it in damp newspaper and store it in the vegetable room

recipe

  • Boiled
  • Soak
  • Happo
  • soup
  • Fried food
 

Food composition table

Per 100g edible portion

Bok Choy(raw)

Waste rate15%
Energy9㎉
moisture96.0g
Protein0.6g
Lipid0.1g
Carbohydrate2.0g
Sodium32㎎
Potassium260㎎
Calcium100㎎
Magnesium16㎎
Rin27㎎
iron1.1㎎
Zinc0.3㎎
Copper0.07㎎
Manganese0.12㎎
Lodine
Selenium1㎍
Chromium1㎍
Molybdenum7㎍
Vitamin A(Retinol)
Vitamin A(β-carotene)2000㎍
Vitamin D
Vitamin E(Tocopherol α)0.7㎎
Vitamin K84㎍
Vitamin B10.03㎎
Vitamin B20.07㎎
Niacin0.3㎎
Vitamin B60.08㎎
Vitamin B12
Folic acid66㎍
Pantothenic acid0.17㎎
Biotin1.3㎍
Vitamin C24㎎
Dietary fiber(aggregate amount)1.2g

Quoted from the Japanese food standard composition table 2015 edition