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Nutrient content per 100 g
Delicious season
Bok Choy
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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 rate | 15% |
| Energy | 9㎉ |
| moisture | 96.0ｇ |
| Protein | 0.6ｇ |
| Lipid | 0.1ｇ |
| Carbohydrate | 2.0ｇ |
| Sodium | 32㎎ |
| Potassium | 260㎎ |
| Calcium | 100㎎ |
| Magnesium | 16㎎ |
| Rin | 27㎎ |
| iron | 1.1㎎ |
| Zinc | 0.3㎎ |
| Copper | 0.07㎎ |
| Manganese | 0.12㎎ |
| Lodine | – |
| Selenium | 1㎍ |
| Chromium | 1㎍ |
| Molybdenum | 7㎍ |
| Vitamin A（Retinol） | – |
| Vitamin A（β-carotene） | 2000㎍ |
| Vitamin D | – |
| Vitamin E（Tocopherol α） | 0.7㎎ |
| Vitamin K | 84㎍ |
| Vitamin B1 | 0.03㎎ |
| Vitamin B2 | 0.07㎎ |
| Niacin | 0.3㎎ |
| Vitamin B6 | 0.08㎎ |
| Vitamin B12 | – |
| Folic acid | 66㎍ |
| Pantothenic acid | 0.17㎎ |
| Biotin | 1.3㎍ |
| Vitamin C | 24㎎ |
| Dietary fiber(aggregate amount） | 1.2ｇ |
Quoted from the Japanese food standard composition table 2015 edition