Red Cabbage: कैलोरी, Nutrition and स्वास्थ्य लाभ
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Perplexity A nutrient-dense purple powerhouse packed with एंटीऑक्सीडेंट, विटामिन C, and फाइबर for immune support and vibrant health.
झटपट न्यूट्रिशन फैक्ट्स
प्रति 100g कच्चा (1 cup shredded)
| पोषक तत्व | मात्रा |
|---|---|
| कैलोरी | 31 kcal |
| प्रोटीन | 1.4g |
| कार्बोहाइड्रेट | 7.4g |
| फाइबर | 2.1g |
| शुगर | 3.8g |
| वसा | 0.2g |
| विटामिन C | 57mg |
| विटामिन K | 38.2mcg |
| पोटैशियम | 243mg |
| मैग्नीशियम | 16mg |
मैक्रोन्यूट्रिएंट ब्रेकडाउन
पोषण विशेषज्ञ की सलाह
Red cabbage शामिल है powerful anthocyanins—the same एंटीऑक्सीडेंट found in blueberries—that give it its vibrant purple color and provide anti-inflammatory benefits. कच्चा red cabbage retains maximum विटामिन C content.
मिथक बनाम सच
मिथक #1: Red Cabbage Causes Bloating
सच्चाई: जबकि red cabbage शामिल है raffinose sugars that can cause gas, cooking it कम करता है this effect. Start with small हिस्से and gradually increase. The फाइबर actually सुधारता है gut health long-term.
मिथक #2: Red and Green Cabbage Are Nutritionally the Same
सच्चाई: Red cabbage has 10 times more विटामिन A and significantly higher anthocyanin एंटीऑक्सीडेंट than green cabbage. जबकि both are पौष्टिक, red cabbage प्रदान करता है superior antioxidant protection.
मिथक #3: Cooking Red Cabbage Destroys All पोषक तत्व
सच्चाई: जबकि विटामिन C decreases with cooking, anthocyanins remain stable जब पका हुआ with acidic ingredients like vinegar or lemon juice. Some पोषक तत्व become more bioavailable जब पका हुआ.
मिथक #4: Red Cabbage Is Too Low in कैलोरी to Be Filling
सच्चाई: With 2.1g फाइबर and high water content, red cabbage प्रदान करता है excellent satiety despite low कैलोरी. The फाइबर expands in your stomach, promoting fullness and supporting weight management.
हेल्थ गोल्स के हिसाब से न्यूट्रीस्कोर
| स्वास्थ्य लक्ष्य | NutriScore | यह स्कोर क्यों? |
|---|---|---|
| वजन घटाना |  | Only 31 कैलोरी प्रति 100g with 2.1g फाइबर. Extremely filling, सहायता करता है चयापचय, and प्रदान करता है volume without कैलोरी. |
| मांसपेशी वृद्धि |  | Low प्रोटीन (1.4g) makes it less ideal for मांसपेशी वृद्धि. Use as a side vegetable to add पोषक तत्व, not as a primary प्रोटीन source. |
| डायबिटीज प्रबंधन | | Low glycemic index (GI 10), minimal ब्लड शुगर impact. Anthocyanins may improve insulin sensitivity. Excellent choice. |
| पीसीओएस प्रबंधन | | Anti-inflammatory anthocyanins, low glycemic impact, सहायता करता है hormone balance. फाइबर aids चयापचय and पाचन स्वास्थ्य. |
| गर्भावस्था पोषण | | [Rich in folate, विटामिन C, विटामिन K](https://www.acog.org/womens-health/faqs/nutrition-के दौरान-गर्भावस्था). सहायता करता है fetal development, immunity, and हड्डियों का स्वास्थ्य. Safe कच्चा or पका हुआ. |
| Viral/Flu Recovery | | High विटामिन C (57mg), powerful एंटीऑक्सीडेंट boost immunity. Easy to digest जब पका हुआ. Anthocyanins reduce सूजन. |
व्यक्तिगत पोषण
अपने भोजन को ट्रैक करें with NutriScan for personalized NutriScores based on your specific health goals!
ब्लड शुगर रेस्पॉन्स to Red Cabbage
Understanding how red cabbage affects your रक्त ग्लूकोज can help you make informed decisions लगभग meal planning.
सामान्य ग्लूकोज प्रतिक्रिया वक्र
*यह चार्ट दिखाता है typical रक्त ग्लूकोज response for general स्वस्थ individuals. व्यक्तिगत प्रतिक्रियाएं भिन्न हो सकती हैं. यह मेडिकल सलाह नहीं है.*
How to Maximize Benefits
Red cabbage has minimal ब्लड शुगर impact due to its extremely low glycemic index. Pairing strategies to optimize nutrition:
- 🥩 ग्रिल्ड chicken or fish - Adds complete प्रोटीन for balanced meals
- 🥜 Nuts and seeds - प्रदान करता है स्वस्थ fats and crunch
- 🥑 Avocado - Enhances antioxidant absorption with स्वस्थ fats
- 🧀 Feta or goat cheese - Adds calcium and tangy flavor
Red cabbage's anthocyanins and फाइबर work together to stabilize ब्लड शुगर throughout meals.
सांस्कृतिक महत्व
Red cabbage has been cultivated for over 2,000 years and holds special cultural importance across many cuisines.
European Traditions:
- German braised red cabbage (Rotkohl) is a Christmas staple
- Coleslaw variations across Eastern European cuisines
- Fermented red cabbage (sauerkraut) for gut health
- Traditional pickling for winter preservation
In India:
- Growing popularity in salads and fusion dishes
- Used in Indo-Chinese preparations
- Valued for vibrant color in restaurant presentations
- Increasingly used in health-focused cafes
Global Impact:
- Cultivated in cool climates worldwide
- Key ingredient in kimchi variations (Korea)
- pH indicator in traditional chemistry education
- Natural food coloring without artificial additives
तुलना और विकल्प
Red Cabbage vs Similar Vegetables (प्रति 100g)
| पोषक तत्व | 🥬 Red Cabbage | 🥬 Green Cabbage | 🥬 Kale | 🥕 Carrots |
|---|---|---|---|---|
| कैलोरी | 31 kcal | 25 kcal | 35 kcal | 41 kcal |
| कार्ब्स | 7.4g | 5.8g | 4.4g | 10g |
| फाइबर | 2.1g | 2.5g | 4.1g | 2.8g |
| प्रोटीन | 1.4g | 1.3g | 2.9g | 0.9g |
| वसा | 0.2g | 0.1g | 1.5g | 0.2g |
| विटामिन C | 57mg | 36.6mg | 93.4mg | 5.9mg |
| विटामिन K | 38.2mcg | 76mcg | 389.6mcg | 13.2mcg |
| विटामिन A | 1116 IU | 98 IU | 15376 IU | 16706 IU |
| सबसे अच्छा | Antioxidants | Budget-friendly | पोषक तत्व-dense | Beta-carotene |
अक्सर पूछे सवाल
Is red cabbage good for वजन घटाना?
Yes, red cabbage is exceptional for वजन घटाना. With only 31 कैलोरी प्रति 100g, high water content, and 2.1g फाइबर, it प्रदान करता है substantial volume and fullness without significant कैलोरी. The anthocyanins may support वसा चयापचय.
Best practices: Use as salad base, add to stir-fries, make coleslaw with light dressing, eat 1-2 cups दैनिक for maximum benefit without digestive issues.
Can diabetics eat red cabbage?
Absolutely. Red cabbage is one of the best vegetables for diabetics with a glycemic index of only 10. It has minimal impact on ब्लड शुगर and शामिल है anthocyanins that may improve insulin sensitivity.
Tips for diabetics: Unlimited हिस्से allowed; pair with प्रोटीन for complete meals; कच्चा or पका हुआ both suitable; adds color and पोषक तत्व without ब्लड शुगर concerns.
What are the स्वास्थ्य लाभ of red cabbage?
Key Benefits:
- Powerful Antioxidants: Anthocyanins reduce सूजन and oxidative stress
- Immune Support: 57mg विटामिन C (76% दैनिक मूल्य) boosts immunity
- Bone Health: विटामिन K सहायता करता है calcium absorption and bone strength
- Heart Health: Anthocyanins improve cholesterol and blood pressure
- Digestive Health: फाइबर सहायता करता है gut bacteria and regularity
- Cancer Prevention: Glucosinolates and anthocyanins show anti-cancer properties in studies
Is red cabbage better than green cabbage?
Yes, for antioxidant content. Red cabbage शामिल है 10 times more विटामिन A and significantly higher levels of anthocyanins compared to green cabbage. हालांकि, green cabbage has slightly more विटामिन K.
Choose red cabbage for: Antioxidant protection, विटामिन A, visual appeal, anti-inflammatory benefits.
Choose green cabbage for: Budget-friendly option, milder flavor, विटामिन K, cooking applications.
Recommendation: Include both in your diet for variety and comprehensive nutrient coverage.
Can I eat red cabbage कच्चा?
Yes, कच्चा red cabbage is perfectly safe and actually retains maximum पोषक तत्व, विशेष रूप से heat-sensitive विटामिन C. It has a crunchy texture and slightly peppery, sweet flavor.
कच्चा preparation tips: Shred finely for salads, massage with salt to soften, add to slaws, use as taco topping, pair with citrus dressings to enhance anthocyanin absorption.
Does red cabbage cause gas?
Red cabbage शामिल है raffinose, a complex शुगर that can cause gas and bloating in some people, विशेष रूप से जब eaten कच्चा in large amounts.
To reduce gas: Start with small हिस्से (1/2 cup); cook cabbage to break down raffinose; pair with digestive spices (cumin, ginger, fennel); gradually increase intake to allow gut bacteria to adapt; try fermented red cabbage (sauerkraut) which is easier to digest.
How should I store red cabbage?
Wrap whole cabbage in plastic or place in a plastic bag and refrigerate. It stays ताज़ा for 3-4 weeks. Once cut, wrap tightly in plastic wrap and use within 1 week.
Storage tips: Don't wash until ready to use; remove outer leaves if wilted; cut surfaces oxidize quickly; store cut side down in container to prevent drying.
What's the best way to cook red cabbage?
Popular methods:
- Braised: Cook with vinegar, apple, and spices (German-style)
- Sautéed: Quick stir-fry with garlic and ginger
- भुना हुआ: Oven-roast wedges with olive oil at 400°F
- Pickled: Quick pickle with vinegar and spices
- कच्चा: Shred for slaws and salads
Pro tip: Add acidic ingredients (vinegar, lemon juice) के दौरान cooking to maintain vibrant purple color. Without acid, red cabbage turns blue.
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