Cabbage comes in different shapes and sizes. Common cabbage has a round sphere with leaves that curve inward, forming a compact ball. Meanwhile, Beijing is one of the top four species. It has an oblong shape. It has a sweeter flavor and tender leaves than its counterparts.
Bok choy is used in many dishes, including salads, soups, and stews. It can be consumed raw, boiled, stewed, pickled. This vegetable combines well with herbs such as oregano, basil and thyme.
What we will tell you
The benefits of Chinese cabbage.
gastroenterologist, hepatologist of the Hadassah Clinic branch of the Skolkovo International Medical Cluster
“Chinese cabbage is low in calories, making it a good dietary option.”
100 g of fresh leaves contain only 16 calories. Along with celery, it easily fits into the class of no-calorie or negative-calorie vegetables that nutritionists often recommend.
Also read:
What are negative calorie foods and do they help you lose weight? the doctor answers
Chinese cabbage is rich in antioxidant plant compounds. Among them: carotenes, thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane and isothiocyanates. It contains a large amount of soluble and insoluble dietary fiber necessary for normal intestinal function.
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Fresh bok choy is an excellent source of folic acid: 79 mcg or 20% of the daily value of this B complex vitamin per 100 g. Its constituents, folate, are essential for the components of DNA, and its moderate consumption during pregnancy helps prevent neurological diseases. diseases in newborns.
The vegetable also contains a lot of vitamin C, which provides about 40% of the daily requirement – 29 mg per 100 g. Regular consumption of foods rich in ascorbic acid helps to develop resistance to infections and eliminate harmful free radicals that damage the body’s cells.
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Like other types of cabbage, bok choy is a good source of vitamin K, providing about 38% of the recommended daily value. This nutrient plays a vital role in bone metabolism and helps slow the progression 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 the formation of red blood cells.
Contraindications
In general, the product is safe and useful, but there are still several contraindications.
Therefore, some people may experience an allergic reaction.
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In addition, Chinese cabbage is one of the foods that can ferment excessively in the body, that is, it can cause bloating. Therefore, people with diseases of the digestive tract, gastritis, pancreatitis, high acidity and peptic ulcers should use the product with caution.
The vegetable contains a lot of vitamin K. This is good for a healthy person, but the substance reduces the effectiveness of some medications.
How to choose and store Chinese cabbage?
When buying Chinese cabbage, you should pay attention to its appearance. The leaves should be fresh, without spots, darkened or withered. Choose a vegetable that is dense and heavy for its size.
It is best to store Chinese cabbage in a plastic bag or food bag in the refrigerator at a temperature of 0…+4 degrees Celsius. It is best to use the vegetable while it is still fresh to retain maximum nutrients.
Photo: istockphoto.com/Denisfilm
Keep in mind that leafy greens are susceptible to pests. Experts advise rinsing the vegetable well under cold running water and then soaking it in salt water for about 30 minutes. Before cooking, it is necessary to rinse the product again.
What can Chinese cabbage be combined with to obtain maximum benefit?
Due to the large amount of ascorbic acid, Chinese cabbage facilitates the absorption of iron, that is, it is good to eat with meat.
Chinese cabbage can be added to salads and sandwiches, fried or stewed along with other vegetables, or steamed. It is also a popular ingredient in the Korean fermented dish kimchi (spiced fermented vegetables).
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