Chinese cabbage, also known as Chinese cabbage, napa cabbage, or bok choy, belongs to the Brassica family, which also includes cabbage, broccoli, and cauliflower. It's a vegetable with a long tradition in Asian cuisine, and thanks to its hardiness and nutritional value, its cultivation and consumption have spread throughout the world.
Botanical description, varieties and origin
Chinese cabbage (brassica rapa subsp. pekingensis o chinensis) is a biennial plant, native to the Far East, especially China, where it has been cultivated for centuries. It was later introduced to Japan and Western countries, and is prized for its mild flavor, tender texture, and high nutritional value. There are two main types:
- Pe-tsai: forms elongated heads, similar to a romaine lettuce, with erect leaves and very marked white veins.
- Pak-choi: It has loose, chard-like leaves, dark green in color and wide, white petioles.
Both varieties are widely consumed in salads, soups, stir-fries, and pickles. Its general appearance resembles romaine lettuce, although there are notable differences from other types of cabbage and kale, particularly in the texture of its leaves and its milder flavor.
Morphological characteristicsAt first, the leaves grow erect and separate, later forming a compact bud in the center. They are notable for their prominent veins and color, which can vary from pale green to deep green depending on the variety.
Growing conditions and agronomic requirements
The cultivation of Chinese cabbage is easy and grateful if certain key points are addressed:
Location and weather
It should be grown in outdoors, in full sun or semi-shadeIt should be noted that Chinese cabbage is sensitive to low temperatures, which can stunt their development. The optimal temperature range is between 15 and 20°C, avoiding both intense cold below 8°C and extreme heat, which can induce premature flowering.
Land
Prefer fertile, fresh and porous soil, with good drainage and pH between 6 and 7. Excessively acidic or alkaline soils can cause problems such as tipburn (burned leaf edges) or limit the absorption of certain nutrients. It is advisable to provide well-decomposed organic matter before sowing and avoid compact or poorly oxygenated soils.
Sowing and multiplication
Chinese cabbage can be sown from seed in trays or directly into the ground. Germination occurs in 1-2 weeks under optimal humidity and temperature conditions (around 18°C). If sown in a seedbed, transplant when the seedlings have at least three true leaves and are 8-10 cm tall.
- Fill the seedbed with universal substrate, water and distribute two seeds per alveolus.
- Lightly cover the seeds and gently moisten with a spray bottle.
- Place the tray in a bright area, avoiding direct sunlight.
- Transplant leaving distances of 35-40 cm between plants and 50-60 cm between rows.
Irrigation
Chinese cabbage requires constant humidity in the substrate, but it does not tolerate waterlogging. Watering should be frequent (every 2-3 days), especially during active growth phases and when temperatures are high. Install drip irrigation It is ideal for optimizing water use and preventing fungal diseases.
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Chinese cabbage is demanding in nutrients, especially nitrogen, potassium, calcium, and trace elements such as boron and magnesium. It is key to apply:
- Base fertilizer: organic matter, compost, or balanced complex fertilizer.
- Top dressing: Repeat every 15-20 days with organic or mineral fertilizers rich in nitrogen and potassium, avoiding excess to avoid imbalances or leaf burns.
If during development they are detected symptoms of deficiencies (for example, leaves with brown spots or burnt edges), foliar applications of calcium or microelements are advisable.
Complementary care
- Keep the soil loose and weed-free by regular weeding.
- Lightly hill the base of the plants to encourage bud development.
- Be careful when transplanting to avoid damaging the root system, as it is somewhat delicate at this stage.
Pests
The main pests that affect Chinese cabbage are:
- Leaf miners (Liriomyza trifolii), whose larvae open galleries in the leaves.
- Cabbage fly (Chorthophilla brassicae), attacks the main bud.
- Cabbage caterpillar (Pieris cabbage), devouring leaves and buds.
- Slugs and snails, which can decimate seedlings and tender leaves.
For environmentally friendly control, the use of neem oil, Bacillus thuringiensis y potassium soap. In addition, keeping the garden clean and removing plant debris helps prevent them.
Diseases
Among the main enfermedades include:
- Alternaria (Alternaria brassicae): causes circular black spots with concentric rings.
- Mildew (Peronospora brassicae): generates yellow spots on the upper surface and white powder on the underside of the leaves.
- bacteriosis: soft rot on leaves.
El preventive control This includes the use of copper-based fungicides and maintaining good ventilation between plants.
Collection and conservation
The cycle of Chinese cabbage is relatively fast: after 70-90 days After planting, the sprouts are ready to be harvested. To do this, cut the main stem just below the head. The sprouts can be stored in the refrigerator, staying fresh for several weeks if protected in bags or wrapped in paper to prevent dehydration.
Nutritional properties and health benefits
For every 100g of Chinese cabbage, you get:
- Calories: 12-13 calories
- Water: 95%
- Carbohydrates: 2,2-3 g
- Proteins: 1,1-1,5 g
- Fat: 0,2-0,8 g
- Fiber: 0,6-1 g
- Sodium: 11-65 mg
- Potassium: 87-253 mg
- Calcium: 43-105 mg
- Match: 37-40 mg
- Iron: 0,6-0,8 mg
- Magnesium: 8 mg
- Vitamin C: 25-45 mg
- Vitamin A (beta-carotene): up to 150 µg
- Vitamins B1, B2, B3, B6, folic acid, vitamin K
- Antioxidants: beta-carotenes, vitamin E, phenolic compounds and glucosinolates
This composition gives Chinese cabbage antioxidant, purifying, diuretic properties and protection for the cardiovascular system and vision. It is recommended in diets for weight control, diabetes, and the prevention of degenerative diseases. Its high water content and low calorie intake make it ideal for low-calorie and weight-loss diets.
Medicinal properties and effects on the body
- Anticancer: Its richness in glucosinolates helps reduce DNA damage and prevents certain types of cancer.
- Cardioprotective: Thanks to omega-3 fatty acids, fiber, vitamin C, and potassium, it improves cardiovascular health and helps reduce blood pressure.
- Diuretic and purifying: Promotes the elimination of fluids and toxins.
- Improves eye health: Due to its high content of beta-carotene and vitamin A, it protects vision and prevents disorders such as night blindness.
- Digestive regulator: It provides fiber and has a mild anti-inflammatory effect on the intestinal tract, making it suitable for people with digestive problems.
- Helps control diabetes: Due to its low glycemic index and high fiber and antioxidant content.
Culinary uses and preparation tips
Chinese cabbage is an extremely versatile ingredient in the kitchen:
- In raw: The tender leaves are eaten in salads, cut into thin strips, or used as a base for fresh dishes. They pair well with soy sauce, sesame oil, rice vinegar, and nuts.
- Cooked: It's commonly used in soups, stews, and casseroles. Its stalks can be fried in tempura or used to make rolls.
- Steamed or sautéed: It retains its nutrients better if cooked for a short time, adding it almost at the end of cooking to maintain texture and color.
- Bleached: Cooked briefly and cooled in water, it is used as a wrapper for rolls and stuffed preparations.
- In pickles: In Asian countries it is very popular in fermented foods such as kimchi or pickles.
When buying Chinese cabbage, choose compact, fresh specimens with firm leaves. It keeps well in the refrigerator, protected in a bag, for two to three weeks.
Most popular varieties and curiosities
- Manoko: high performance and excellent for export.
- Mirako: preferred for autumn and spring sowing.
- Nikko: early cycle, deep green leaves and white veins.
- Sumiko: for autumn and winter cultivation under thermal protection.
In traditional Asian medicine, Chinese cabbage holds a prominent place for its digestive properties and beneficial effects on cholesterol, cardiovascular health, and the urinary system.
Side Effects and Precautions
Chinese cabbage, like all cruciferous vegetables, contains glucosinolates. In consumption very highThese compounds can affect thyroid function in predisposed individuals. Symptoms of excess intake (usually due to high and prolonged daily intake) include nausea, dizziness, vomiting, or digestive problems. If you have thyroid disease, consult a health professional before consuming large amounts.
When consumed regularly and in moderation, Chinese cabbage is safe and healthy for most people.
