Contents:
- Various pakcoy nutritional content
- How to cook Pakcoy vegetables right so that the nutritional content is not lost?
- 1. Steamed
- 2. Stir-fried
- 3. Boiled
- 4. Baked
Bored of eating spinach, kale, or just that green vegetable? Try changing with Pakcoy or also known as Bok Choy. In addition to taste good, green mustard-like vegetables are also rich in nutrients and suitable to be included in your diet. Come on, know vegetable pakcoy further through the following reviews.
Various pakcoy nutritional content
Pakcoy is a type of vegetable that comes from a familycruciferous one family with broccoli, cabbage and cauliflower. Because it includes green vegetables, Pakcoy is believed to contain various important nutrients that are good for the body.
For those of you who are on a diet, Pakcoy can be the right choice. Because, every one cup or equivalent to 70 grams of pakcoy only contains 9 calories. This means that pakcoy contains low calories so it can help keep your weight stable.
In the same amount, pakcoy 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, pakcoy 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 the body's cells to stay healthy and prevent the formation of free radicals in the body.
For this reason, Pakcoy 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 its vitamin and mineral content, but also from phytochemical content or a type of antioxidant. This means that the nutrients and antioxidants in Pakcoy are no doubt.
How to cook Pakcoy vegetables right so that the nutritional content is not lost?
Pakcoy 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 become quickly lost.
Well, here is a variety of proper ways to cook Pakcoy so that the nutritional content is maintained, including:
1. Steamed
The method of cooking by steaming is the best cooking method for pakcoy vegetables. Because, this method can maintain the content to keep vitamins and minerals good, especially the content of water-soluble vitamins.
You only need six minutes to steam pakcoy before it's ready to eat. To make it more delicious and nutritious, you can add a little olive oil, garlic, salt, and pepper to the pakcoy steam.
But before steaming pakcoy, make sure you have washed it thoroughly clean using running water. This aims to prevent the remnants of soil or bacteria from entering and contaminating the cuisine. If it's really clean, then you can steam it or do other cooking methods.
2. Stir-fried
Many people avoid cooking methods by sautéing for fear that the nutritional content of vegetables will quickly disappear. In fact, sautéing can also maintain the content of vitamins and minerals pakcoy, provided that using a little oil.
To make the food menu healthier, stir-fry pakcoy with olive oil or canola oil. Add other protein sources such as mushrooms, meatballs, chicken meat, or shrimp to meet your daily protein needs.
3. Boiled
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 piecesbaby bok choyor young pakcoy into the pan and cook with other ingredients until done. A bowl of pakcoy vegetables can help meet your daily vitamin and mineral needs.
You may be afraid that Pakcoy'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 pakcoy stew water in a bowl of soup. Thus, the benefits of Pakcoy will not be wasted.
4. Baked
Not only types of meat can be baked. Green vegetables like pakcoy can also be cooked by baking, you know!
You can bake pakcoy in the oven or on the stove. To be healthier, add olive oil or canola oil first, then bake until the pakcoy changes color and the texture becomes crispy. This method is guaranteed to make the taste of food more delicious and make you become diligent in eating vegetables.
