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All kinds of cabbage can be purchased all year round in supermarkets, even in sparsely populated cities. On many counters there is also kale cabbage, which differs in appearance from the previously always available white cabbage. Similar in appearance to a salad, but with thicker and stiffer sheets that allow you to quickly achieve a feeling of fullness. The benefits and harms of kale cabbage will help determine the need to introduce this variety into the daily diet.
Kale chemical composition
Kale cabbage has several secondary names - Tuscan, curly, bruncol and others. They all boil down to one garden variety, which is eaten as the main product (cabbage salad with the addition of greens) or auxiliary (salads and main dishes). Due to its special chemical composition, the benefits of Tuscan kale lie in different factors than other varieties.
Kale is similar to lettuce, but denser and tough.
The kale contains vitamins A, B1, B2, B6, K, C and PP, amino acids, minerals: sodium, magnesium, calcium, phosphorus. According to scientists, it is enough to eat only 200 g of cabbage leaves per day in order to saturate the adult body with the necessary daily intake of vegetable protein. The amount of amino acids is not inferior to those of meat composition. If we compare the content of nutrients in milk and kale, then there is much more calcium in greens.
Why is kail useful?
The presence of a large number of amino acids and other useful components in the product makes it mandatory for regular use.
The benefits are as follows:
- prevents the occurrence of cramps and muscle pain, which often occurs when there is a lack of calcium in the body;
- noticeably reduces the brittleness of nails and hair, prevents tooth decay;
- eliminates itching and dryness of the skin;
- vigor appears, drowsiness disappears;
- cabbage helps to lose weight;
- helps to restore vision, spoiled by long-term spending at the computer;
- improves fat metabolism and restores the balance of blood sugar, helps to reduce its content, which prevents the development of diabetes mellitus;
- kale helps to reduce inflammation in the body;
- lowers blood cholesterol, which prevents the development of cardiovascular diseases.
The benefits of kale can help alleviate vitamin and mineral deficiencies in a vegetarian diet.
Kale cabbage harm
There will be no harm from green culture, but only if consumed in moderation. It is enough to use only 3-4 sheets per day. A larger amount can cause an exacerbation of chronic diseases.
Long-term illness does not become a contraindication for the use of kale. The vegetable is well absorbed.
A high-quality kale on the shelves should look fresh, buying fading bundles is not recommended
Contraindications to kale cabbage
Raw cabbage should not be consumed in large quantities, since it contains a lot of acids, and this negatively affects the organs of the gastrointestinal tract. Therefore, kale in its original form cannot be used for people with the following diseases:
- endocrine and metabolic disorders;
- ulcer, colitis, gastritis and other diseases of the gastrointestinal tract;
- chronic diarrhea;
- kidney disease and gallstones.
Also, you should not use kale for people with individual intolerance and children under 6 years of age.
Calorie Cale
Cale can be consumed during weight loss without overusing the amount, since it is highly likely to provoke the development of diseases of the gastrointestinal tract. You should also take into account the calorie content of the product, because it is higher than that of the usual white cabbage. So, if in the first there is only 25 kcal per 100 g, then in kale it is 2 times more - 50 kcal per 100 g.
Calorie content has a positive effect on satiety, it can be satiated faster, and it takes longer to be digested in the stomach. This variety does not cause gas formation, but it can provoke diarrhea.
Rules for the use of kale salad
The salad is not subject to uncontrolled consumption. The following recommendations are given:
- per day, it is allowed to eat only 30-50 g of the product in its raw form - this is 3-4 sheets;
- if the cabbage has been cooked, you can eat up to 100 g;
- during heat treatment, more than half of the nutrients leave the product, so it is better not to experiment and use cabbage raw;
- you can use a frozen product, since it retains all useful vitamins and substances during defrosting;
- for freezing, you need to rinse the sheets and dry them on a towel, then put them in bags, in this form it is recommended to store the kale in the refrigerator;
- re-freezing the sheets is not recommended, they lose all useful properties;
- sheets can be stored in the refrigerator for no more than 1.5 months;
- choose cabbage with tough stems, dense structure, even green color, smell similar to mustard;
- before use, the purchased sheets should be soaked in water for several minutes, and only then washed, dried and cut;
- Kale leaves are used for baking with vegetables and meat, as well as for making salads and sandwiches.
It is better to store cabbage in the refrigerator in an open bag
For weight loss, it is recommended to prepare kale smoothies from the leaves. To do this, cut the cabbage, add parsley, juice from one lemon. Grind everything in a blender, add 2-3 tablespoons of sunflower seeds, pumpkin or nut. If the smoothie is thick, you can add kefir or milk, 1-2 tablespoons are enough.
You can make a smoothie that you drink in the morning to improve your metabolism. To do this, grind cabbage leaves, parsley sprigs and a few drops of lemon juice in a blender. A clove of garlic and pumpkin seeds are added to the mixture. Grind the composition in a blender again. Before use, add a tablespoon of olive oil and water in an amount so that it is comfortable to drink the mixture on an empty stomach.
Cale during pregnancy
Cale contains folic acid, so it is recommended to use it during pregnancy. This is especially done in the first three months, when a lack of folic acid adversely affects the development of the fetus - often children are diagnosed with mental retardation. Folic acid contributes to the "inception" of the internal organs of the fetus, so it is added to dishes fresh.
The product should not be abused during pregnancy. The composition contains retinol (vitamin A), and its increased amount, on the contrary, provokes the development of deformities in the child.3000 mcg of retinol per day is allowed, but only in cabbage of the presented variety is about 800 mcg per 100 g.
An overabundance of kale cabbage is manifested by sensitivity to sunlight, the formation of cracks in the skin, and hair loss. Often, pregnant women suffer from inflammatory processes in the mouth. Women are worried about fatigue and a constant desire to sleep. Most explain this condition of pregnant women by an insufficient amount of vitamins, but, in fact, they are already in excess.
Conclusion
The benefits and harms of kale cabbage indicate that the vegetable is good, but only in a certain permitted amount, but in the case of an excess of it, you may encounter problems in the work of some organs. The vegetable contains a wide range of minerals and vitamins necessary to maintain health. Recommendations for use should not be neglected, especially in the presence of diseases of internal organs or while carrying a child.
