How many calories are in Chinese cabbage and what are its benefits?

Chinese cabbage is a low-calorie vegetable that still has many beneficial properties. In the article you will learn the composition of the product, the area of ​​​​use of its medicinal properties, the advisability of use for weight loss, contraindications for use, as well as recommendations for choosing and storing vegetables.

Calorie content of Chinese cabbage

Chinese cabbage is a dietary product with low energy value and a rich content of vitamins and minerals.

Glycemic index

Glycemic index of Chinese cabbage is 15 units.

Moreover, the index does not depend on the processing method, except for frying. In this case, the glycemic index is 35 units.

BJU

100 g of Chinese cabbage contains:

• 1.2 g proteins;
• 0.2 g fat;
• 3.2 g carbohydrates.

Composition and properties, what vitamins are contained

Chinese cabbage has a variety of beneficial properties. The scope of its application is very wide.

Vegetable consumption:

• strengthens the immune system;
• stimulates metabolism - accelerates lipid, protein and carbohydrate metabolism in the body;
• normalizes blood pressure;
• reduces weight;
• improves sleep;
• reduces blood sugar concentration;
• normalizes the activity of the cardiovascular system: strengthens the heart muscle, increases the strength and elasticity of the walls of blood vessels, resolves cholesterol plaques, normalizes the heartbeat;
• stimulates the processes of hematopoiesis and blood purification;
• normalizes the functioning of the nervous system: reduces the negative effects of stress, helps avoid nervous breakdowns;
• improves digestion processes, increases the production of digestive enzymes;
• removes excess fluid and toxic substances from the body;
• protects against free radicals.

Important! The lysine contained in the composition promotes the absorption and accumulation of calcium and ensures its delivery to bone tissue.

The vegetable is also used in folk medicine to treat mastopathy, sore eyes, acne, headaches and migraine attacks, arthritis and other joint diseases.

Used in home cosmetology: face masks, hair masks.

Chinese cabbage has anti-inflammatory, anti-aging properties, and a diuretic effect.

100 grams of vegetables contain the following vitamins:

• A – 15.6 mcg;
• B1 – 0.04 mg;
• B2 – 0.05 mg;
• B4 – 7.7 mg;
• B5 – 0.1 mg;
• B6 – 0.2 mg;
• B9 - 78 mcg;
• C – 27 mg;
• E – 0.1 mg;
• K – 43 mcg;
• RR – 0.4 mg.

In addition, alpha-carotene – 1 mcg, beta-carotene – 0.2 mg, zeaxanthin and lutein – 48 mcg.

100 g of cabbage contains the following microelements:

• iron – 0.3 mg;
• copper – 37 mcg;
• manganese – 0.2 mg;
• zinc – 0.2 mg;
• selenium – 0.6 mcg.

Macroelements per 100 g of product:

• potassium – 238 mg;
• calcium – 77 mg;
• phosphorus – 29 mg;
• magnesium – 13 mg;
• sodium - 9 mg.

How many calories in 100 g

Chinese cabbage is a low-calorie product, regardless of the form in which it is consumed.

Fresh

100 g of raw Chinese cabbage contains 15.8 kcal.

Cooked

When processed, the calorie content of the vegetable increases slightly, 100 grams stewed cabbage 18 kcal, pickled cabbage leaves contain 19 kcal.

Is it possible to eat Chinese cabbage when dieting?

Those who want to lose weight can use the vegetable in different ways:

• for dinner, for example, salad with cabbage leaves;
• apply a diet for up to 2 weeks: boiled meat with fresh vegetable leaves;
• fasting days (once every 2 weeks) with the use of Chinese cabbage and other vegetables.

To maintain weight, you need to include the product in your regular menu.

Read also:

Using cauliflower for weight loss

How to make the best cabbage preparations

Is it possible during pregnancy and breastfeeding?

Chinese cabbage is recommended to be added to the diet of pregnant women.

Important! Contraindication: bloating.

During this period, women's need for vitamins and minerals increases; Chinese cabbage is their natural source. Eating vegetables helps regulate weight, relieves swelling, normalizes blood pressure, improves the functioning of the gastrointestinal tract, relieves symptoms of fatigue, relieves constipation, eliminates the threat of anemia, increases blood clotting, and helps cope with toxicosis.

Attention! It is recommended to consume the vegetable two weeks before giving birth to avoid high blood loss during childbirth.

The weekly norm for a pregnant woman in the early stages is about 300 grams 3-4 times a week and 2 times a week in the later stages.

Breastfeeding mothers are advised to temporarily stop using the product, as this provokes excessive gas formation and digestive problems in the child. Once the baby reaches three months, the mother can add Chinese cabbage to her diet. You are allowed to consume 50 g of the product per day.

Eating cabbage boiled or stewed reduces the risk of bloating.

Benefits and harms

Eating Chinese cabbage for weight loss is very effective, since the product has:

• low calorie content and the presence of a variety of nutrients, which gives the body a false feeling of fullness without experiencing hunger for a long time;
• “negative” calorie content, that is, more calories are spent on digesting a vegetable than it contains - the body receives vitamins, minerals and loses excess weight;
• high in fiber, which slows down the absorption of carbohydrates and fats.

Excessive consumption of vegetables leads to negative consequences:

• flatulence;
• diarrhea;
• hypothyroidism;
• belching;
• discomfort and bloating;
• hypoglycemia.

Important! Eating cabbage with dairy and fermented milk products leads to intestinal upset.

How to choose and store correctly

When choosing Chinese cabbage, you should pay attention to the following nuances:

1. Leaves. Cabbage leaves should be firm and dry. Limp and soft leaves indicate that the product is not fresh.
2. Vegetable density. It is recommended to choose heads of cabbage of medium density, elastic to the touch.
3. Weight. The head of cabbage should be heavy; it becomes light due to prolonged storage and drying.
4. Smell. The unusual smell is a consequence of growing the vegetable with growth stimulants and treatment with chemicals.
5. Color. Green cabbage is more fibrous, and lighter colored cabbage is juicier.
6. There should be no rot on the surface of the head of cabbage, mucus, dark spots or light plaque.
7. No moisture under the packaging. Its presence indicates improper storage of the vegetable.

Store cabbage in the refrigerator on the bottom shelf in a bag or cling film. In such conditions it is stored for 3-5 weeks.You can also cut the cabbage and freeze it, but the vegetable does not lose its beneficial properties.

Advice. If the head of cabbage is cut, the remaining part should be used soon, as the leaves will become bitter.

Consumption norms per day

A healthy adult can consume Chinese cabbage in any quantity. Recommended daily allowance is up to 150 g.

Contraindications

Chinese cabbage should not be consumed if you have the following diseases:

• pancreatitis;
• gastritis;
• increased acidity of gastric juice;
• internal bleeding;
• hypotension;
• food poisoning;
• inflammatory processes in the liver and gall bladder;
• diarrhea.

Read also:

Ornamental cabbage: features and description of varieties

Features of growing Japanese cabbage (mizuna)

Romanesco cabbage: benefits and features

Conclusion

Chinese cabbage is an amazing vegetable that combines low calorie content and high content of nutrients. The possibilities of its use as a medicine are extensive, including for weight loss. Despite this, it is necessary to remember about contraindications for use and the dangers of excessive use. You should also choose a fresh product and store it properly.