Cabbage energy value. All kinds of cabbage. Calorie content is good for us. Varieties of white cabbage

Fresh white cabbage rich in vitamins and minerals such as: vitamin C - 66.7%, vitamin K - 63.3%, potassium - 12%, silicon - 176.7%, cobalt - 30%, molybdenum - 14.3%

Benefits of fresh white cabbage

• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.

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Cabbage or cabbage is an agricultural crop that is one of the most important vegetable plants due to its medicinal properties and nutritional value. Cabbage, whose calorie content is quite low, is one of the most important ingredients in medical diets and nutrition systems for effective weight loss. Dietary dishes made from cabbage are tasty, nutritious and rich in vitamins, and due to their healing properties, they are included in the diet of patients suffering from gastrointestinal diseases. What are beneficial features cabbage? How to cook cabbage for weight loss?

Cabbage: calorie content, beneficial properties, uses of cabbage

Fresh cabbage, whose calorie content is only 24 calories per 100 g of product, has a number of healing properties, due to the high level of sucrose, mineral salts of potassium, calcium, sulfur, phosphorus, lactose, and a number of enzymes (lipase, protease). Cabbage, whose calorie content is kept at a fairly low level with various cooking methods, is also rich in vitamins A, B1, B6, C, P, K, as well as vitamin U, which has anti-ulcer properties. Phytoncides (biologically active substances produced by plants) in cabbage inhibit the growth and development of bacteria, fungi and protozoa in the body. The rich enzyme composition accelerates the processes of digestion and breakdown of fats (using the lipase enzyme) in the body, which promotes effective weight loss.

Nutrient composition of cabbage, the calorie content of which varies depending on the method of preparation:

• Proteins – 1.8 g;
• Fats – 0.1 g;
• Carbohydrates – 6.8 g.

The pharmacological properties of the product are very diverse. Cabbage, whose caloric content and vitamin composition turns it into an indispensable product daily diet, accelerates metabolic processes in the body. Cabbage has analgesic and anti-inflammatory effects. This vegetable is included in medical diets prescribed for peptic ulcers of the stomach, duodenum, colitis, gastritis, and liver diseases. The vitamins contained in cabbage help strengthen the walls of blood vessels. Cabbage is useful for atherosclerosis, gout, coronary heart disease, cholelithiasis, kidney disease (potassium salts remove fluid from the body), constipation and intestinal dysfunction, gastritis with low acidity.

Cabbage stimulates the secretion of gastric glands and is not recommended for increased stomach acidity. Cabbage dishes are not recommended to be included in diet menu for enteritis and diarrhea, since coarse dietary fiber contributes to intestinal bloating.

Thanks to your unique properties, cabbage is used in cooking to prepare various dietary dishes, in dietetics - for the correction of many conditions, in cosmetology - for cleansing the skin and normalizing the secretion of the sebaceous glands of the skin.

Cabbage for weight loss

Cabbage for weight loss is an indispensable product that allows you to eat varied and satisfying during your diet. How does cabbage help you lose weight? Cabbage, whose calorie content is quite low, contains coarse dietary fiber that helps remove waste, toxins, and cholesterol from the body. Cabbage for weight loss is effective due to the following properties:

• Rich enzyme composition. In addition to containing fiber, cabbage contains tartronic acid, which helps slow down (inhibiting property) the body's processing of carbohydrates and their transformation into fats. Tartronic acid is destroyed by heat treatment product;
• Low calorie content (the highest calorie content is cabbage stewed with meat - 160 calories).

Sauerkraut, whose calorie content allows it to be included in any dietary menu, allows you not only to effectively reduce weight, but also to replenish the balance of vitamins, micro- and macroelements. Cabbage provides long-lasting satiety, allowing you to eliminate unnecessary snacks from your diet, as well as avoid the physiological and psychological stress that inevitably arises when following many restrictive diets.

When following a diet, fresh cabbage, the calorie content of salads from which does not exceed 50 calories per 100 g, which is explained by the addition of vegetable fats, is recommended to be consumed in limited quantities in order to avoid intestinal bloating and discomfort in the gastrointestinal tract. To effectively lose weight, cabbage is recommended to be stewed, baked in the oven or boiled. For weight loss, it is recommended to cook cabbage in its pure form, without adding meat, which significantly reduces the calorie content of the dish. To prepare cabbage, the calorie content of which will be kept at a fairly low level, it is recommended to use vegetable fats (sunflower, olive oil).

Dietary cabbage dishes

Thanks to cabbage's taste, calorie content, ease of preparation, shelf life and high content of nutrients that remain in cabbage for quite a long time, this vegetable has taken one of the leading places in dietetics. Cabbage is consumed fresh, boiled, baked, stewed, fried, pickled, pickled, and is also used in cooking as a filling. For the diet, cabbage, the calorie content of which directly depends on the method of its preparation, is recommended to be consumed raw or boiled, as well as pickled or stewed.

How many calories are in stewed cabbage? There are several ways to prepare dietary cabbage dishes, including stewing. When vegetable fats are added when stewing cabbage, its calorie content increases to 118 calories. When animal fats are added to cabbage, its calorie content can reach up to 168 calories per 100 g of product. The most optimal way to prepare stewed cabbage is to add 1 tablespoon vegetable oil(preferably olive) and 100 ml of water, brought to a boil, as well as spices, salt and sugar. The cabbage is stewed until done. When preparing cabbage in this way, you don’t have to worry about how many calories are in stewed cabbage, and consume the dish without significant restrictions. Some recipes recommend adding water instead chicken bouillon into cabbage, the calorie content of which will increase significantly. With this method of preparing cabbage, the calorie content reaches 130 calories per 100 g of finished dish.

Dishes made from fresh cabbage, the calorie content of which is kept low, include various salads, for which sauerkraut is also used. The calorie content of such a dish will vary depending on additional ingredients: vegetables, meat, dressings. To maintain a minimum level of calories in sauerkraut, it is recommended to use it with a small amount of vegetable oil. Sauerkraut, whose calorie content is kept at an extremely low level, is an irreplaceable source of vitamins and valuable nutrients for the winter. This dietary cabbage dish will help diversify the diet of any diet without violating the daily calorie limit.

According to statistics, more than half of the residents of our vast country prefer white cabbage to everyone. And in vain, since there are many varieties of it, no less useful and rich in vitamins and other substances necessary for our body. These are Savoy, red cabbage, broccoli, cauliflower and their calorie content is also low, but, according to experts, there are even more useful elements here.

By the way, in those centuries when potatoes were not yet so popular in our country, cabbage occupied the main place on the table of our grandparents. Its calorie content is very low, and therefore, being part of the most variety of dishes, it brought maximum benefit to the body. In our modern times, it is no less popular. Various are prepared from it diet salads, side dishes meat dishes, cook the lungs vegetable soups and other dishes.

The most useful, by the way, can be called not white cabbage at all, but Brussels sprouts. Its calorie content is only thirty-five calories per hundred grams. It contains three times more vitamin C than cabbage cabbage. In terms of the amount of its content, Brussels sprouts can only be compared with citrus fruits. It can be safely used for diseases of the stomach and intestines, since it contains practically no coarse fibers. It is very useful for hypertension. The potassium it contains improves the functioning of the heart muscle and strengthens it.

Broccoli is very rich in various beneficial substances. This cabbage, which has even less calories, only thirty-four calories per hundred grams of product, contains special substances that protect our body from the development of malignant tumors. It is especially useful for gastritis, colitis and stomach ulcers. The proteins it contains are in no way inferior to animal proteins, and irreplaceable and useful to the body it contains exactly the same amount of acids as chicken protein. It is impossible not to say about such a wonderful variety as its calorie content is only twenty-eight calories and that is why it is great for various types diets It is very well digested and absorbed by our body. Contains many vitamins B, PP, C and carotene.

It is incredibly useful for all people with cardiovascular diseases. Its calorie content is the lowest, only twenty-four calories. It strengthens capillaries and vessel walls, improves the functioning of the circulatory system and cardiac activity. Like others, it contains a lot of vitamin C and little fiber. Elderly people with high blood pressure are highly recommended to include in their diet as often as possible savoy cabbage. Both fresh and boiled cabbage are used. Its calorie content is also low. Only twenty-eight calories. It helps well in the fight against constipation, improves intestinal motility and removes toxins and waste from the body. Its only drawback is that it cannot be fermented.

And finally, it is necessary to talk about everyone’s favorite white cabbage, which is in demand among the majority of the population. We fell in love with her in any form. Almost every day our menu includes raw, baked, stewed, fried and boiled cabbage. Its calorie content is also very low, only twenty-five calories. But this is not all of its advantages. The phytoncides included in its composition mercilessly destroy tuberculosis and staphylococcus bacilli. It has very few carbohydrates, and therefore can be eaten even by diabetics. Not to mention the fact that it contains a lot of minerals, sugars, vitamins PP, K, C, B, protein, carotene and fiber that we need. Include this and other types of cabbage in your diet as often as possible, and you will not only maintain a slim figure, but also excellent health for many years.

A traditional dish of Russian cuisine is borscht. And it’s impossible to imagine preparing it without a head of fresh, crispy white cabbage. This vegetable is well known and loved by many.

We invite you to watch a video about the benefits red cabbage and its medicinal properties:

Colored

Vitamin composition per 100 g:

• C – 48 mg.
• E – 0.08 mg.
• K – 16 mcg.
• At 1, 2, 4, 5, 6, 9 – 46 mg.
• RR – 0.5 mg.

The calorie content of the product per 100 grams is 25 kcalories. Protein – 2 g, Fat – 0.3 g, Carbohydrates – 5 g, Water – 92 g.

Macroelements per 100 g:

1. Calcium – 22 mg.
2. Phosphorus – 44 mg.
3. Potassium – 230 mg.
4. Sodium – 30 mg.
5. Magnesium – 15 mg.

Microelements per 100 g:

• Copper – 40 mcg.
• Manganese – 0.155 mg.
• Iron – 0.4 mg.

Benefit: Cauliflower (or Brassica oleracea in Latin) is very useful for ulcers and diseases of the gastrointestinal tract, its juice has wound-healing properties, and trace elements stabilize the acid balance of the stomach. Also, heads of cabbage of this type contain a lot of fiber, which perfectly cleanses the gastrointestinal tract. In addition, the components of this vegetable perfectly strengthen cardiovascular system. Cauliflower- great dietary product.

Harm: increased secretion of gastric juice is a serious contraindication to the use of Brassica oleracea. People with problems of the genitourinary system, diseases of the stomach and intestines are also undesirable to eat it.

We invite you to watch a video about the benefits of cauliflower for the body:

Broccoli

What vitamins are contained in broccoli?

Vitamin composition per 100 g:

• RR – 0.64 mg.
• At 1, 2, 5, 6, 9 – 0.98 mg.
• A – 0.380 mg.
• C – 90 mg.
• E – 0.8 mg.

The calorie content of 100 grams of broccoli is 33 kcal, and the BJU content of the fresh vegetable is: Protein - 2.8 g, Fat - 0.33 g, Carbohydrates - 6.7 g and Water - 88 g.

Microelements per 100 g:

1. Iron – 0.75 g.
2. Zinc – 0.43 g.
3. Selenium – 2.5 mg.

Macroelements in composition and how many mg:

• Calcium – 46 mg.
• Magnesium – 21 mg.
• Sodium – 32 mg.
• Potassium – 0.315 g.
• Phosphorus – 65 mg.

Benefit: Broccoli is a fairly filling and dietary product; in addition, eating broccoli has a positive effect on digestion.

Due to its richness in vitamins, broccoli is an extremely healthy organic product. Also, broccoli is perfectly absorbed by the body.

Harm: People with pancreatic diseases and high acidity should not eat broccoli. You should not over-cook the vegetable; guanine and adenine will harm your body due to such processing.

We invite you to watch a video about the dangers and benefits of broccoli:

Beijing

Vitamin composition per 100 g:

• A – 16 mcg.
• Beta-Carotene – 0.2 mg.
• At 1, 2, 4, 5, 6, 9 – 8.1 mg.
• C – 27 mg.

The calorie content of Chinese cabbage per 100 g is 16 kcal. Protein – 1.2 g, Fat – 0.2 g, Carbohydrates – 2 g, Water 94 g.

The product contains microelements:

1. Potassium – 0.237 g.
2. Calcium – 74 mg.
3. Manganese – 2 mg.

Macronutrients:

• Magnesium – 14 mg.
• Sodium – 9 mg.
• Phosphorus – 29 mg.

Benefit: Chinese cabbage is useful in the fight against migraines and neuroses; it calms and stabilizes the nervous system.

It is recommended to use this type of cabbage for people with diabetes, hypertension, gastritis with low acidity or high cholesterol. Prevents the occurrence of vitamin deficiency and cardiovascular diseases.

Harm: This vegetable is contraindicated for people with pancreatitis, hyperacidity, stomach bleeding or exacerbation of ulcers and gastritis. Chinese cabbage contains a large amount of citric acid.

We invite you to watch a video about the benefits of Chinese cabbage:

Based on the data presented, we can say with confidence that this is a vegetable rich in acids, potassium and vitamin C. Some members of the Cruciferous family have a much larger supply of vitamin C than citrus fruits. Even the followers dietary nutrition can enrich their diet with cabbage vegetables. Not to mention the fact that such a simple, popular and affordable vegetable can significantly contribute to improving your health. However, this one too useful product must be used with caution.

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One of the most familiar and accessible vegetables is cabbage. For those people who tirelessly monitor their appearance and figure, this is a godsend. The most traditional and simplest way to prepare it is stewing. Such cabbage, being minimal in calories, retains all its value and contains calcium, potassium, iron, magnesium, iodine, folic acid, phosphorus, sulfur and vitamins A, K, B, C, U.

Features of the composition

Fresh vegetable has quite low calorie content. It is 27 kcal for a product weighing 100 grams.

BJU of white cabbage:

• proteins – 1.9 g;
• fats – 0.1 g;
• carbohydrates – 4.8 g.

But what nutritional value the stewed plant will acquire depends on several factors. The nutritional value of the product increases depending on the cooking method and the ingredients used. After all, when preparing this dish, not only water is added as an additional ingredient.

Skillful housewives can mix anything when stewing to improve the taste: meat, tomato pulp, fried onions, carrots, spices, broth and many other products. The indicators of KBJU also change significantly depending on what kind of oil and in what quantity was added during stewing. Thus, the number of calories, proteins, carbohydrates and fats contained in a dish depends on the cooking method and the constituent ingredients.

Benefits and harms

As mentioned earlier, cabbage is a low-calorie dish. For people who care about their health, it is considered an indispensable product. Sauerkraut or salted cabbage, not only fresh cabbage, is also stewed. Moreover, after stewing sauerkraut, the kilocalories per serving will be less than if it were prepared fresh.

The usefulness of the stew lies in the fact that it contains vitamins and microelements in large quantities. Pectin and lactose present in the composition add nutritional value to the product. Vitamin B2 stabilizes energy metabolism, has a positive effect on the condition of the skin, and has a vasodilating effect.

Vitamin C, which has antioxidant properties, helps strengthen the walls of blood vessels. Due to its content, the dish has a beneficial effect on the immune system and increases human performance. This vitamin helps the body normalize cholesterol levels.

Including 200 grams of this product in the diet will provide a daily dose of vitamin C for the human body.

Such food protects the eyes from the negative effects of ultraviolet radiation. For older people, it would be useful to include stewed cabbage in their diet to prevent sclerosis. In addition, the plant has a high fiber content, which helps to activate intestinal motility. The laxative effect of cabbage is useful for older people who often suffer from stool retention.

Stewed cabbage contains indole-3-carbinol, an anti-carcinogenic biologically active substance that can reduce the likelihood of the formation of a malignant tumor in the breast of women. Scientists have also found that vitamin U found in this vegetable has an anti-cancer effect. The dish does not cause digestive problems and satisfies hunger well. It can also be used by those people who, due to stomach ulcers, gastritis and high acidity, cannot afford fresh vegetables.

In addition to all the positive properties, stewed cabbage also has disadvantages. Consuming this product daily in large quantities may lead to the following consequences:

• exacerbation of chronic stomach diseases;
• increased acidity (heartburn);
• flatulence, that is, bloating;
• spasms in the intestines.

Doctors advise stopping eating stewed cabbage during exacerbation of peptic ulcers and pancreatic diseases. Although the vitamin U contained in it is an anti-ulcer component, eating such a dish sometimes causes a large influx of gastric juice, which worsens the patient’s condition. Pain from irritation in the intestines and its mucous membrane may increase.

You should not consume stewed leaves along with dairy products - this contributes to bloating. The dish is also contraindicated in case of exacerbation of kidney diseases, enterocolitis and pancreatic dysfunction.

How to count calories?

We already know how many calories are contained in the cabbage plant. Let's look at the nutritional value of stewed cabbage. Of course, the calorie content depends on the cooking method, so it’s impossible to calculate it exactly. Stewed vegetable, for example, with the addition meat product and oils cannot be called low-calorie. As a result, cabbage in this form will have about three times more calories than uncooked cabbage.

1. Weigh all the ingredients separately and check their calories on the table. Example: if the recipe calls for 150 grams of carrots, the energy value of 100 grams of the vegetable is 33 kilocalories. We get for 150 grams: (150x33): 100 = 49.5 kcal. This is how we calculate the calorie content of all components of the dish.
2. Next, you need to add up the calories of each ingredient and calculate the total.
3. Next, the empty container in which the vegetables will be stewed is weighed.
4. After weighing the prepared dish, the weight of the container is subtracted. Be sure to take into account the volume of liquid (in in this case– water), even though its calories will be zero.
5. All that remains is to divide the entire calorie content by the weight of the resulting dish. Thus, we get the energy value of each gram. To determine the calorie content of 100 grams of a given dish, you need to multiply the resulting number by 100. When calculating the energy value of an individual serving of stewed cabbage, the calorie content of the cooked food is divided by the number of servings.

Next time, when stewing this garden plant, if you do not adhere to the quantities of ingredients strictly according to the recipe, the final value of the numbers will change slightly. That is, by counting once, you can always know the approximate calorie content.

Average indicators of ready meals

Here are approximate indicators of side dishes, which are prepared in three different ways:

• with added water, without oil;
• with potatoes;
• with poultry meat.

Though White cabbage and has dietary quality; when stewed, it doubles the kilocalories on average. It turns out that food that is cooked in water, stewed without adding oil, will have a value of 57 kcal per 100 grams.

One example of a very high-calorie food is stewed cabbage with potatoes. Its average value is 130-139 kcal. Those who prefer more satisfying food add meat to cabbage.

Here the calorie content varies, depending on the type of meat. Stewed cabbage can be cooked with pork or beef. If you add dietary minced chicken, then the average calorie content will be 103-110 kcal per 100 grams.

For convenience, we present a table with approximate indicators of dishes prepared according to conventional recipes.

Dietary recipes

Some people are tirelessly searching for dietary dishes in order not to gain weight, while others simply love to eat delicious food. Food made from cabbage is suitable for both. Although it is dietary, it is not without taste.

There are many in various ways stewing cabbage. But nowadays people are so busy that they want to find recipes that do not require much time to prepare. A fashionable and popular device will come to the rescue - a multicooker!

Let's list a few simple ways cooking cabbage.

Recipe No. 1

To stew cabbage you will need:

• half a medium-sized head of cabbage;
• 1 head of peeled onion;
• 6 pcs. medium sized tomatoes;
• 2 pcs. peeled carrots;
• 0.5 l. water;
• 2 pcs. pepper (bell pepper);
• spices to taste.

First, finely chop the cabbage, grate the carrots coarse grater, cut the onion and pepper into thin half rings, tomatoes into cubes. Next, put the vegetables together in a slow cooker, add water, spices and mix. Then you should close the lid of the device and set the extinguishing mode on the display, set the cooking time for 40 minutes. After this time, the vegetables will be cooked.

The dish can be used as a side dish for meat. But if you stick to a low-calorie diet, you can cook rice or buckwheat with it.

Recipe No. 2

To stew cabbage with chicken you will need:

• 500 g chicken meat;
• 1 onion;
• 1 small head of cabbage or 0.5 large;
• tomato paste (fresh tomatoes will also work);
• spices to taste;
• 3 tablespoons sunflower oil;
• 0.5 glasses of water.

Carrots and onions need to be washed and peeled. Cut the onion into half rings and the carrots into thin slices. Chop the cabbage into small pieces. Wash the poultry meat, dry it, cut into small pieces. Then fry the onions and carrots in hot oil, and then throw in the chicken.

Close the multicooker lid and simmer for 5-10 minutes. Then, opening the lid of the device, add shredded cabbage with tomato paste(or tomatoes), spices, pour water. Close the lid and cook in simmer mode for 20 minutes. Can be used both independently and as a side dish.

Recipe No. 3

To stew cabbage with zucchini you need to take:

• 0.5 kg cabbage;
• 2 small onions;
• 1 medium sized zucchini;
• tomato sauce (ketchup or fresh tomatoes will do);
• 1 large carrot (or 2 small ones).

When stewing in a slow cooker, first prepare the zucchini for cooking: cut in half, remove seeds and pulp. Then peel off the skin. If it is a young vegetable with thin skin, you don't have to clean it. Cut into medium sized cubes.

Next, heat the oil in a multi-cooker bowl, add thinly sliced ​​carrots and onions. You should fry the vegetables a little while stirring. Then add shredded cabbage, zucchini cubes, adding spices and a little water. Zucchini and cabbage release their juice when stewed, so you don't need a lot of other liquid.

Then you need to mix everything well again. Close the lid of the multicooker tightly, set the simmer mode for 20 minutes and you're done!

Today there is a large selection of recipes of this kind, in addition, you can improvise and add ingredients to your taste.

How to prepare a diet meal stewed cabbage, watch in the next video.