The ideal vegetable for weight loss: gastroenterologist explained the benefits of Peking cabbage

Cabbage comes in a variety of shapes and sizes. The common white cabbage has a round sphere with leaves bent inward to form a compact ball. Meanwhile, Peking cabbage is one of the four main types. It is oblong in shape. It has a sweeter flavor and tender leaves than its counterparts.

Peking cabbage is used in many dishes, including salads, soups and stews. It can be eaten raw, boiled, stewed, pickled. This vegetable combines well with herbs such as oregano, basil and thyme.

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The benefits of Peking cabbage

Gastroenterologist, hepatologist of the Hadassah Clinic branch in the Skolkovo International Medical Cluster

“Peking cabbage is low in calories, which makes it a good choice for dietary intake.”

There are only 16 calories in 100 g of fresh leaves. Along with celery, it easily fits into the class of zero or negative calorie vegetables often recommended by nutritionists.

Peking cabbage is rich in antioxidant plant compounds. These include: carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. It has a large amount of soluble and insoluble dietary fiber, essential for normal intestinal function.

Fresh Peking cabbage is an excellent source of folic acid: 79 mcg or 20% of the daily allowance of this B-complex vitamin per 100 grams. The constituents of this substance, folate, are essential for DNA components, and its moderate consumption during pregnancy helps prevent neurological diseases in newborns.

The vegetable also contains a lot of vitamin C, providing about 40% of the daily value – 29 mg per 100 g. Regular consumption of foods rich in ascorbic acid helps to develop resistance to infections and remove harmful free radicals that damage body cells.

Like other types of cabbage, Peking cabbage is a good source of vitamin K: about 38% of the recommended daily allowance. This nutrient plays a vital role in bone metabolism and helps slow the development of osteoporosis.

The vegetable serves as a natural source of electrolytes and minerals such as calcium, potassium, phosphorus, manganese, iron and magnesium. Potassium regulates heart rate and blood pressure, manganese acts as a cofactor for antioxidant enzymes, and iron is vital for red blood cell formation.

Kontraindikácie

In general, the product is safe and useful, but a number of contraindications are still present.

So, some people may have an allergic reaction.

Also, Peking cabbage refers to products that can excessively ferment in the body – that is, it can cause abdominal bloating. Therefore, people with diseases of the digestive tract, gastritis, pancreatitis, hyperacidity, peptic ulcer should be cautious about using the product.

The vegetable contains a lot of vitamin K. For a healthy person, this is good, but the substance reduces the effectiveness of some medicines.

How to choose and store Peking cabbage?

When buying Peking cabbage, you should pay attention to its appearance. The leaves should be fresh, without spots, darkening or wilting. Choose a vegetable that is dense and heavy for its size.

Peking cabbage is best stored in a plastic bag or food bag in the refrigerator at a temperature of 0…+4 degrees Celsius. It is optimal to use the vegetable while it is still fresh, in order to preserve the maximum nutrients.

It should be remembered that leafy greens are susceptible to pests. Experts advise to thoroughly rinse the vegetable under cold running water, and then soak it in salt water for about 30 minutes. Before cooking, it is necessary to rinse the product once again.

With what to combine Peking cabbage for maximum benefits?

Due to the large amount of ascorbic acid, Peking cabbage facilitates the absorption of iron, that is, it is good to eat it with meat.

Peking cabbage can be added to salads and sandwiches, roasted or stewed with other vegetables, and steamed. It is also a popular ingredient in the Korean fermented dish kimchi (seasoned sauerkraut).