2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2024-01-15 15:36
Kupus je među najpopularnijim povrćem od križa. Gusto je prepuna hranjivih sastojaka, uključujući vitalne minerale i vitamine.
Ovo je povrće dostupno u raznim bojama, a listovi mu mogu biti smežurani ili glatki.
Istraživanje navodi njegovu sposobnost jačanja zdravlja srca i pomoći u liječenju upala i raka. U ovom postu obrađujemo više o tome što razne studije navode o kupusu i njegovoj uporabi.
Sadržaj
- Kako je kupus dobar za vas?
- Kako vam kupus koristi?
- Koji je prehrambeni profil kupusa?
- Kako uvrstiti kupus u svoju prehranu
- Koji su nuspojave kupusa?
Kako je kupus dobar za vas?
Kupus sadrži četiri glavna antioksidansa. To su kolin, beta-karoten, lutein i kvercetin.
Kolin može poboljšati pamćenje i boriti se protiv upala. Također može spriječiti oštećenja živčane cijevi u trudnica (1).
Beta-karoten štiti ljudsku DNK od štetnih učinaka pušenja (2).
Lutein može spriječiti dobnu degeneraciju makule (3).
Kvercetin se bori protiv štetnih bakterija i bori protiv bolesti (4).
Kupus je također bogat vitaminima C i K te vitaminima B skupine koji nude obilje drugih blagodati. Kupus je dostupan u različitim sortama, uključujući:
- Topovski kupus (koji se naziva i zeleni kupus, najčešća sorta)
- Bok choy
- Choy sum
- Napa kupus
- Kelj
- crveni kupus
Bez obzira na sortu, blagodati su slične. Krstasto povrće, općenito, jedna je od najistraženijih skupina hrane. Kupus je slučajno među popularnim. Sljedeći odjeljak rasvijetlit će više o tome kako vam uvrštavanje kupusa u vašu uobičajenu prehranu može koristiti.
Kako vam kupus koristi?
Kupus je bogat raznim antioksidantima, uključujući antocijane i sulforafan. Oni pomažu u borbi protiv upala i s njima povezanih bolesti poput bolesti srca i raka. Fermentirani oblici kupusa također mogu poboljšati vaše probavno zdravlje.
1. Svibanj promiče zdravlje srca
Crveni kupus bogat je antocijanima (5). Ti su spojevi odgovorni za njegovu karakterističnu crvenu boju. Studije povezuju antocijanine sa smanjenim rizikom od srčanih bolesti, iako su potrebna dugoročnija istraživanja (6).
Visok unos antocijanina također može smanjiti rizik od infarkta miokarda kod mladih i sredovječnih žena. Daljnja ispitivanja trebala bi nam dati više informacija o ovom aspektu (7). Ti antocijani mogu također smanjiti krutost arterija, potencijalno smanjujući krvni tlak (8).
Kiseli kupus, fermentirani pripravak kupusa, također potiče zdravlje srca (9). Smatra se da kiseli kupus neutralizira crijevnu floru, čiji bi kemijski nusproizvodi mogli stvrdnuti arterije. Međutim, potrebno je više istraživanja kako bi se utvrdila ta veza.
Crveni kupus također štiti srce smanjujući razinu lošeg kolesterola u tijelu (10).
2. Može poboljšati zdravlje probavnog sustava
Kimchi, još jedna fermentirana hrana pripremljena od kupusa, može poboljšati probavno zdravlje. Obiluje probioticima i promiče zdravlje probavnog sustava na načine slične jogurtu i drugim mliječnim proizvodima. Kimchi sprečava zatvor, a također promiče zdravlje debelog crijeva (11).
Kupus je također bogat i netopivim i topivim vlaknima. Prva dodaje masu stolici i promiče pravilnost (12). Potonji promiče crijeva prihvatljive bakterije (13).
3. svibanj boriti se protiv upale
Iako upala sama po sebi nije loša, kronična upala jest. Križasto povrće, poput kupusa, bori se protiv kronične upale (14).
U studiji su žene koje su imale najveći unos križnog povrća pokazale najniže razine upale. Studija dijelom povezuje unos takvog povrća sa smanjenom upalom (15). To se može pripisati antioksidansu nazvanom sulforafan koji je prisutan u povrću od križa (16). Sulforafan također može usporiti oštećenje hrskavice u zglobovima (17).
U drugoj studiji, oblozi od kupusova lišća pomogli su ublažiti upalu koljena u bolesnika s osteoartritisom. Mogu se preporučiti onima s osteoartritisom koljena, iako je zajamčeno više istraživanja (18).
Cabbage phytochemicals can also help fight health problems related to inflammation, including cancer and coronary artery disease (clogged Arteries) (19).
4. May Offer Protection From Cancer
Research is ongoing on the anticancer effects of sulforaphane. At the molecular level, this antioxidant has shown promising results (20).
Cabbage also contains another set of compounds called isothiocyanates. These may disarm carcinogens by getting them out of their toxic states and flushing them out of the body (21).
Cabbage contains another compound called brassinin, which also exhibits chemopreventive activity (22).
In rat and mouse studies, compounds in cabbage (cruciferous vegetables, in general) could inhibit the development of cancers of the bladder, breast, colon, liver, stomach, and lung (23), (24).
5. May Aid Diabetes Treatment
Red cabbage has antihyperglycemic properties, which can cut the risk of diabetic nephropathy (25). Red cabbage extract also shows promise in alleviating diabetes and its vascular complications (26).
In a study, oral administration of cabbage extracts lowered blood sugar levels in fasting rabbits and relieved diabetic symptoms in depancreatized dogs (27).
The anthocyanins in cabbage could also have a role in treating (and even preventing) diabetes (28).
6. May Promote Vision Health
The lutein in cabbage contributes to vision health. Lutein (along with another antioxidant called zeaxanthin) protects the retina and the lens against the ultraviolet light. Cabbage also contains trace amounts of zeaxanthin (29).
Cabbage also contains vitamin C, another nutrient that aids vision. It may regenerate vitamin E inside the eye, which is an antioxidant important for vision health (30).
7. May Strengthen Immunity
The vitamin C in cabbage could strengthen immunity, though more studies are needed to further validate this statement (31). The antioxidant stimulates the white blood cells that help form the first line of defense. It also promotes the maturation of T-cells, which are an important component of the body’s immune system (32).
8. May Help With Weight Loss
Fruits and vegetables containing fiber (including cabbage) can help with weight loss (33). Some individuals also believe in a particular weight loss diet made of cabbages, called the cabbage soup diet.
This diet involves the intake of large amounts of cabbage soup for seven days. You may also consume certain other fruits and veggies, brown rice, chicken, and beef.
Though proponents say it is a good way to lose a few pounds quickly, you shouldn’t be staying on it for more than a week because it lacks in complex carbohydrates, protein, and other vitamins and minerals (34).
9. May Improve Skin Health
Cabbage is rich in vitamin C. This nutrient boosts the production of collagen, a structural protein that helps with skin formation and wound healing (35).
As per mice studies, red cabbage may also have a role in preventing skin cancer (36).
10. Might Strengthen Hair
Cabbage contains quercetin. This antioxidant shows some promise in the treatment of alopecia areata (an autoimmune condition involving sudden hair loss). Mice studies show that subcutaneous injections of quercetin may induce hair growth in preexisting alopecic lesions (37).
We need more research in this regard, though. Of course, the studies have been promising. But we are yet to see how effective the quercetin in cabbage can be in boosting hair growth in humans.
The above benefits can undoubtedly be attributed to the powerful nutrients present in cabbage. Let’s take a look at its nutritional profile.
What Is The Nutrition Profile Of Cabbage?
| Calories | Amounts Per Selected Serving | Total Carbohydrate | ||||||||||||||||||||||||||||||||||||||||
| Protein | Amounts Per Selected Serving | Vitamin A | Vitamin E (Alpha Tocopherol) | Amounts Per Selected Serving | Calcium |
Including cabbage in your regular diet is one way of benefiting from these nutrients. In the following section, we will discuss how you can do that. How To Include Cabbage In Your DietThe first thing to do is pick the right cabbage. You need to choose one that is heavy for its size. Also, ensure the leaves are tight and firm. Loose leaves indicate the cabbage is older. You can eat this veggie raw, boiled, steamed, roasted, stuffed, or even sautéed. Don’t overcook cabbage as doing so leads to the characteristic sulfurous odor. Following are the ways you can include cabbage in your diet:
Eating raw cabbage can offer the greatest amount of nutrients, followed by fermenting and cooking. Plan your cabbage meals accordingly. But before you do that, you should know the possible side effects of cabbage. What Are The Side Effects Of Cabbage?Possible Issues During Pregnancy And BreastfeedingAvoid eating raw cabbage to cut the risk of food-borne illness (38). Ensure you cook cabbage properly before consumption. AllergiesIf you are allergic to other veggies from the cabbage family (like broccoli or cauliflower) (39), stay away from cabbage. May Lower Blood Sugar Way Too MuchIf you are already on diabetes medication, do check with your doctor before you start consuming cabbage (40). This is to ensure your blood pressure doesn’t go way too low. HypothyroidismCabbage may interfere with the thyroid hormone. If you have hypothyroidism, cut back (or even avoid) cabbage. This is truer with raw cabbage. Consult your doctor too (41). ConclusionCabbage is a nutrient-dense healthy food with a strong nutritional profile. Eating cabbage may help improve your digestive health, fight inflammation, and strengthen your immune system. However, be wary of the side effects. If you have hypothyroidism, check with your doctor before consuming cabbage. Expert’s Answers For Readers’ QuestionsHow to store cabbage? Wrap cabbage tightly in a plastic wrap (if it is already cut) or in a sealable plastic bag (if it is whole). You can store the cabbage in the crisper draw in your refrigerator for up to 2 to 3 weeks. Is cabbage keto? Since cabbage is comparatively low in carbohydrates, it can be a part of your keto diet. Is cooked cabbage is good for you? Eating raw or lightly cooked cabbage is good for health. Cooking cabbage at high temperatures for long periods destroys the active enzymes in it. Is cabbage healthier than lettuce? In terms of proteins and vitamins, cabbage is healthier than lettuce. A regular serving of cabbage meets 60% of the RDA of vitamin C intake, while lettuce only meets about 4% of the RDA of the vitamin (42), (43), (44). Cabbage also contains vitamin B6, while lettuce does not. Hence, cabbage could be a healthier option than lettuce. Is cabbage water healthy? Yes, cabbage water is healthy. Vitamins E and C in the vegetable can stimulate the digestive and immune systems. Drinking cabbage water is linked to many benefits, including weight loss, improved gut health, decreased inflammation, balanced hormones, and body detoxification. However, none of them have been scientifically proven. How long does it take cabbage juice to heal an ulcer? On average, cabbage juice can heal ulcers after 7-10 days of treatment. In one study, 13 participants with stomach and upper digestive tract ulcers were given around one quart (946 ml) of fresh cabbage juice throughout the day (45). What are the possible issues of eating cabbage during surgery? Cabbage may affect blood sugar control during and after surgical procedures. Avoid eating it at least two weeks before a scheduled surgery. 45 sourcesStylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
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