Chemical composition and calorie content of boiled cabbage, rules for its preparation

Boiled cabbage is a hypoallergenic and low-calorie product that retains up to 70% of vitamins and minerals. Due to this property, the leafy vegetable is included in the diet during pregnancy and lactation. Cabbage improves the functioning of the gastrointestinal tract, stabilizes hormonal levels and acid-base balance.

Calorie content of boiled cabbage

The product has a low energy value, which allows it to be used during weight loss and when cleansing the intestines.

Glycemic index

The glycemic index of boiled cabbage is 15 units, so it is allowed to be consumed for diabetes.

The product does not cause a sharp increase in glucose concentration: the sugars in the leaves are destroyed during heat treatment. The bulk of carbohydrates is represented by coarse fiber.

BJU

Nutritional value per 100 g is:

• 1.27 g protein;
• 0.06 g fat;
• 3.61 g carbohydrates.

The latter are presented in the form of plant fibers. Cabbage contains no sugars.

Reference! The structure of vegetable fats includes mono- and polyunsaturated fatty acids. They are not deposited in the form of glycogen in the liver, visceral and subcutaneous fat, and stimulate metabolism.

The plant proteins contained in cabbage are easily digestible and are subsequently used as building material for skeletal muscles.

Composition and properties

The chemical composition of boiled cabbage includes:

1. Coarse fiber. Helps cleanse the gastrointestinal tract of toxins, excess fluid and toxic components. Dietary fiber is practically not digested by hydrochloric acid, so it pushes through the food lump, accelerating its elimination from the body. Fiber suppresses appetite for 2-3 hours, enhances peristalsis of the smooth muscles of the intestinal tract.
2. Macronutrients: calcium, magnesium, sodium, potassium, phosphorus, chlorine. Normalize water-electrolyte and acid-base balances. Phosphorus and calcium strengthen the bone structure of the musculoskeletal system. Magnesium improves the contractility of muscle tissue.
3. Microelements: iron, zinc, copper, fluorine, aluminum, cobalt. Iron increases serum hemoglobin levels and reduces the risk of hypoxia. Zinc has antioxidant properties, removes free radicals from the body, which cause oxidation, cell death, and accelerate the aging of the body.
4. Vitamins: group B, retinol, ascorbic acid, tocopherol, biotin, choline. They improve the functioning of the endocrine glands, reduce the risk of developing cardiovascular pathologies, and support the activity of the immune system.

In addition to vitamins and mineral compounds, the product contains starch, ash, organic acids and tannins.

How many calories in 100 g

The energy value of 100 g of boiled cabbage is 23 kcal.

The calorie content of a cooked product is reduced compared to a raw vegetable, because some of the nutrients are destroyed during heat treatment.

Is it possible to eat boiled cabbage when losing weight?

During the period of following a low-calorie diet, it is not prohibited to eat boiled cabbage. The product has low energy value, satisfies hunger for 2-3 hours and speeds up metabolism. During losing weight the body experiences stress due to a poor diet. Cabbage replenishes nutrients.

The vitamins contained in the product improve metabolic processes in tissues, enhance microcirculation, normalize hormonal levels and emotional state. Fiber increases the rate of digestion and absorption of food in the gastrointestinal tract, stabilizes stool excretion.

During pregnancy and lactation

Boiled cabbage is a hypoallergenic product, so it is not prohibited for consumption during pregnancy and breastfeeding. In the latter case, the vegetable saturates mother's milk with vitamins and minerals. They do not provoke the development of allergies or dyspeptic disorders in infants.

During pregnancy, cabbage is consumed 100 g per day. In the third trimester, it is better not to abuse the product: 50 g per day 1-2 times a week is enough. This limitation is due to the high content of plant fiber.

In the last 3 months of pregnancy, the fetus greatly increases in size, compressing the organs in the abdominal cavity, especially the intestines. Dietary fiber in large quantities can cause constipation.

Benefits and harms

Boiled White cabbage brings the following benefits to the body:

• accelerates metabolism, helps reduce excess body weight;
• due to the high content of ascorbic acid, it improves the functioning of the immune system, strengthens the walls of blood vessels, and in the autumn-winter period reduces the risk of developing infectious diseases;
• vitamin A improves the functioning of the visual analyzer;
• organic acids and dietary fiber suppress the activity of pathogenic microorganisms in the gastrointestinal tract;
• antioxidants (zinc, vitamins E and K) remove free radicals from the body, suppress inflammation of soft tissues, improve the condition of hair and nails, and restore skin elasticity;
• vitamins and minerals increase the rate of absorption of food in the small intestine;
• flavonoids reduce the risk of developing cardiovascular pathologies and stabilize blood pressure.

The product causes harm when used in excessive quantities. In this case, there is a risk of side effects:

• increased gas formation in the intestines;
• flatulence;
• feeling of heaviness, bloating;
• development of hyperacid gastritis and gastrointestinal ulcers;
• bowel dysfunction, constipation.

How to cook properly

Cabbage leaves are boiled in different ways depending on the type of dish:

• for vegetable salad, cabbage rolls, pour boiling water;
• for first courses (cabbage soup, borscht) they are pre-washed in clean water, chopped, poured with boiling water and boiled before adding other ingredients;
• classic method: boil in water after boiling for 10–15 minutes;
• Purple cabbage for salad is prepared with the addition of a small amount of apple cider vinegar, which helps preserve the color of the vegetable.

The maximum amount of useful substances is obtained from dense, light green heads of cabbage. There should be no brown or black spots, deformation, or signs of mold on the surface of the leaves. The leaf plate should not be limp or slippery to the touch.

Reference! The smaller the size of the head of cabbage, the faster the leaves boil. The hard stalk is not eaten. It often accumulates nitrates and toxic components from the soil.

The vegetable is prepared according to the following algorithm:

1. Select a container for cooking and fill it with water. Add salt if necessary. Wait until the liquid boils. It is better to place the pan on high heat.
2. Wash the cabbage and separate the outer damaged leaves.
3. On a cutting board, cut the head of cabbage into 2 parts and remove the stalk. The leaves are crushed if required.
4. Place the cabbage in boiling water and boil for 10–15 minutes over medium heat. If you plan to cook a vegetable in a steamer, you will need 20 minutes in the “Vegetables” mode. Salt and spices are added first. Cook cabbage in a slow cooker for 20–25 minutes, in a pressure cooker for 15 minutes.
5. After this time, the liquid from the pan is drained.

After cooking, if desired, sprinkle the cabbage with lemon juice, pour over olive oil, add cumin seeds, and season with vinegar. Nutritional additives will help improve the taste of the product.

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Consumption norms per day

To obtain maximum benefits, it is recommended to consume no more than 150 g of cabbage per day. If a vegetable is introduced into a child’s diet, the child is given no more than 30 g of leaves for the first time. Gradually the daily norm is increased to 70–90 g.

Contraindications

Boiled cabbage is not recommended for:

• pancreatitis in chronic and acute form;
• peptic ulcer of the stomach and duodenum in the acute stage;
• individual intolerance;
• hereditary predisposition to allergies to cruciferous vegetables;
• cholecystitis;
• gout;
• recent abdominal surgery.

The product is not given to children under 3 years of age.

Important! It is not recommended to introduce boiled cabbage as complementary foods, since due to the high content of coarse fiber, the vegetable leads to the development of constipation in infants, intestinal colic and bloating.

Conclusion

Cook boiled cabbage in boiling water for 10–15 minutes until softened. During heat treatment, most of the vitamins and minerals are preserved. Nutrients improve metabolism, stabilize the functioning of internal organs and systems. It is not recommended to overuse the vegetable - this leads to constipation and increased gas formation in the intestines.