The “Chinese Residents’ Dietary Guidelines (2016)” provides clear guidance: adults should consume 300-500 grams of fresh vegetables daily, as well as around 300 grams of fresh fruits, including at least one serving of leafy greens. Today, I would like to recommend a head of Chinese cabbage, known as the “king of vegetables” for its health benefits.
Chinese cabbage is not only delicious but also a nutritional powerhouse. It is rich in various vitamins and minerals, promoting moisturizing and beautifying effects. Regular consumption can benefit our digestive system and enhance skin smoothness.
First, let’s understand the nutritional value of Chinese cabbage:
It is rich in vitamin C, which boosts immunity and prevents colds and other diseases. Additionally, Chinese cabbage is a great source of dietary fiber, aiding in digestive system improvement. Apart from vitamin C and fiber, Chinese cabbage also contains various minerals and trace elements like calcium, iron, potassium, which are crucial for normal bodily functions.
Moreover, Chinese cabbage also contains a moderate amount of protein and carbohydrates, providing essential energy for the body’s normal function. Some unique components in Chinese cabbage, such as sulfur compounds and indole compounds, are believed to have anticancer effects.
Eating Chinese cabbage in winter can bring five benefits!
1. Boost Immunity: Chinese cabbage is rich in vitamin C and antioxidants, which enhance immunity, aiding in cold resistance. As immunity tends to weaken in colder temperatures, consuming Chinese cabbage moderately can strengthen the immune system.
2. Maintain Skin Health: The vitamin C and antioxidants in Chinese cabbage help maintain skin elasticity and radiance. In dry winter climates, where skin dehydration, dryness, or roughness are common issues, consuming Chinese cabbage can keep your skin hydrated. 3. Aid Digestion: Chinese cabbage is high in dietary fiber, promoting bowel movements and improving digestion. Reduced outdoor activities due to low temperatures in winter can weaken digestive functions; consuming Chinese cabbage in moderation can alleviate constipation and related issues.
4. Nutrient Supplement: Chinese cabbage is rich in various vitamins and minerals like calcium, iron, potassium, essential for normal body functions. During winter, people may lack certain nutrients like vitamin D and calcium, thus consuming Chinese cabbage in moderation can help replenish these nutrients. 5. Lower Cholesterol: The dietary fiber and choline in Chinese cabbage help lower cholesterol, preventing cardiovascular diseases. As winter is a peak period for cardiovascular diseases, consuming Chinese cabbage in moderation can safeguard heart health.
Chinese cabbage is beneficial but needs to be consumed cautiously; doctors advise these specific groups to refrain from excessive intake:
1. Individuals with stomach coldness should be cautious when consuming Chinese cabbage. As a cooling food, excessive intake may harm the spleen and stomach, leading to symptoms like stomach pain and bloating or worsening existing conditions. Stomach restoration requires meticulous care; damaging it could reverse improvements. Hence, those with stomach coldness should consume Chinese cabbage sparingly.
2. Individuals with poor gastrointestinal function should be wary of Chinese cabbage, rich in dietary fiber that may overly stimulate the digestive system, exacerbating symptoms like diarrhea. Therefore, those with gastrointestinal issues should avoid Chinese cabbage and opt for gentle stomach-nourishing foods like pumpkin, ginger, and meats.
3. Women during menstruation should avoid consuming excessively cooling foods due to significant blood loss during menstruation. Overconsumption of Chinese cabbage as a cooling food may lead to blood circulation issues, clot formation, and abdominal pain. Women should focus on keeping warm, avoiding ice cream, cold beverages, or excessive Chinese cabbage intake.
4. People deficient in vitamin K should be cautious as the abundant vitamin K in Chinese cabbage may affect blood clotting function. Before consumption, understanding one’s body condition is essential to avoid adverse effects.
5. Wind-cold, lung-cold, coughing patients, and those with poor resistance to winter cold should avoid excessively cooling foods. Consuming large amounts of Chinese cabbage during this time might lead to lung congestion, worsen cough symptoms, and long-term consumption may harm spleen-stomach yang and affect digestion.
Why do Chinese cabbages come in white and green colors? What’s the difference?
Tips for Selecting and Eating Chinese Cabbage
When it comes to Chinese cabbage, this simple yet nutritious vegetable hides abundant knowledge and techniques. Firstly, in terms of growth cycle, white Chinese cabbage has a shorter growth period, containing more water and a softer texture. Meanwhile, green Chinese cabbage has a longer growth cycle, usually appearing in winter. It has higher levels of coarse fiber, providing a firmer texture.
So, which color is superior?
The answer depends on your eating habits. If you plan to store for a while, green Chinese cabbage is a better choice. Properly stored, its texture becomes richer and more flexible.
Conversely, if you prefer fresh consumption, white Chinese cabbage with thin leaves may suit your taste better. Its shorter growth period results in thinner leaves but is not ideal for prolonged storage.
Selecting a high-quality Chinese cabbage requires specific tricks. Firstly, focus on the freshness of the leaves. Fresh Chinese cabbage has intact leaves and bright color.
If the leaves are torn or dim in color, it may indicate long storage. Additionally, under the same variety, choose larger Chinese cabbages for better quality, signaling higher nutrient absorption.
In conclusion, whether white or green, each possesses unique charm and flavor. With certain selection tips, both colors can offer a delightful dining experience.
If you spot black spots on Chinese cabbage, can you still eat them?
Regarding black spots on vegetables, some firmly believe they should not be eaten, considering the darkening as spoilage signs; others insist they can be consumed, viewing them as natural green vegetables free of pesticides. So, can you eat them?
Firstly, understanding the causes of black spots on vegetables is essential. These spots may result from environmental factors like humidity and fertilization, leading to physiological issues in vegetables. In such cases, black spots on vegetables generally do not affect human health and are safe to eat.
However, if there are too many black spots on the vegetables or if a large area darkens with wilted leaves, it often indicates spoilage, suggesting it should not be consumed.
In some instances, the black spots may be small insects that can be washed off during cleaning; such vegetables are safe to eat.
Lastly, if the vegetable has started to rot, it’s best to avoid consumption. Rotten vegetables contain high nitrate levels, causing nausea, dizziness, and other discomforts. Excessive intake might lead to severe health risks.
Thus, regarding black spots on vegetables, a case-by-case analysis is necessary. Observing carefully and making judicious decisions before consumption ensures healthy dietary practices.
Further Reading – High Formaldehyde Content in Chinese Cabbage, Watch Out for These 2 Features, Avoid Another Disappointing Purchase
Today, the Chinese cabbage we consume often raises concerns about formaldehyde content. For those with excessive formaldehyde levels, there are specific indicators to watch out for. Pay close attention to avoid buying problematic products.
Appearing fresh on the outside, but concealing impurities within.
While selecting Chinese cabbage in the market, you may come across specimens looking as if freshly harvested from the field. However, these may have been sprayed with formaldehyde to mask signs of decay. Once cut, you may discover internal spoilage, foul odor, or even mold. Therefore, be cautious with such seemingly fresh Chinese cabbages.
Be cautious with Chinese cabbages bearing blue labels. Often seen in supermarkets, vegetables may come with blue tag labels. Yet, during the production of these labels, formaldehyde components might be added. Prolonged contact with Chinese cabbage can lead to contamination. Hence, it’s best to avoid Chinese cabbages with such labels.
Overall, careful observation when purchasing Chinese cabbage is crucial to avoid formaldehyde-containing specimens. By doing so, you safeguard your health from potential harm.
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