Kale salad: useful properties and contraindications

Cabbage of any kind can be purchased all year round in supermarkets, even in sparsely populated cities. On many counters there is also kale, which differs in appearance from the previously always available white cabbage. It is similar in appearance to a salad, but has denser and tougher sheets that allow you to quickly achieve a feeling of satiety. The benefits and harms of kale cabbage will help determine the need to introduce this variety into your daily diet.

The chemical composition of the kale

Kale has several minor names – Tuscan, curly, bruncol and others. All of them come down to one garden variety, which is eaten as a main product (cabbage salad with greens) or auxiliary (salads and main dishes). Due to the special chemical composition, the benefits of Tuscan kale lie in other factors than other varieties.

Kale is similar to lettuce leaves, but they are denser and tougher.

The composition of the kale includes 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 to saturate the adult body with the necessary daily norm of vegetable protein. The number of amino acids is not inferior to the indicators of the composition of meat. If we compare the content of nutrients in milk and kale, then there is much more calcium in the greens.

Chem useful kale

The presence of a large number of amino acids and other useful components in the composition of the product makes it mandatory for regular use.

The benefit is as follows:

• prevents the occurrence of spasms and pain in the muscles, which often occurs when there is a lack of calcium in the body;
• significantly reduces the fragility of nails and hair, prevents damage to the teeth;
• eliminates itching and dry skin;
• cheerfulness appears, drowsiness disappears;
• cabbage helps to lose weight;
• helps to restore vision, spoiled by prolonged spending at the computer;
• improves fat metabolism and restores the balance of sugar in the blood, helps to reduce its content, which prevents the development of diabetes;
• kale helps reduce inflammation in the body;
• lowers blood cholesterol, thereby preventing the development of cardiovascular diseases.

The benefits of kale help to solve problems with a lack of vitamins and minerals in a vegetarian diet.

Harm cabbage kale

There will be no harm from green culture, but only if you use it in moderation. It is enough to use only 3-4 sheets per day. A larger amount can cause an exacerbation of chronic diseases.

A prolonged illness does not become a contraindication for the use of kale. Vegetables are well digested.

A high-quality kale on the shelves should look fresh, it is not recommended to buy fading bunches

Kale contraindications

Raw cabbage should not be consumed in large quantities, because it contains a lot of acids, and this negatively affects the organs of the gastrointestinal tract. Therefore, Kale in its original form is not allowed 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, people with individual intolerance and children under 6 years of age should not use kale.

Calorie kale

Kale can be consumed during weight loss without abusing the amount, since it is 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 one there are only 25 kcal per 100 g, then in kale it is 2 times more – 50 kcal per 100 g.

Caloric content has a positive effect on satiety, you can get enough of it faster, and it takes longer to digest in the stomach. This variety does not cause gas formation, but it can provoke diarrhea.

The rules used kale salad

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 was 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 eat raw cabbage;
• a frozen product can be used, since all useful vitamins and substances are preserved in it when defrosted;
• for freezing, it is required 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;
• it is not recommended to re-freeze the sheets, they lose all their useful properties;
• sheets can be stored in the refrigerator for no more than 1,5 months;
• choose cabbage with hard stems, dense structure, even green color, smell similar to mustard;
• before use, you should soak the purchased sheets in water for several minutes, and only then rinse, dry 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 smoothies from kale leaves. To do this, cut the cabbage, add parsley, juice from one lemon. All grind in a blender, add 2-3 tablespoons of sunflower seeds, pumpkin or nuts. 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. Add a clove of garlic and pumpkin seeds to the resulting mixture. Grind the composition in a blender again. Before use, add a tablespoon of olive oil and water in an amount to make it comfortable to drink the mixture on an empty stomach.

Kayle during pregnancy

Kale 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 “laying” 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, and only in the cabbage of the presented variety is about 800 mcg per 100 g.

An overabundance of the use of cabbage kale is manifested by sensitivity to sunlight, the formation of cracks in the skin, 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 with an insufficient amount of vitamins, but they, in fact, are already in excess.

Conclusion

The benefits and harms of kale indicate that the vegetable is good, but only in a certain permitted amount, but in case of an overabundance, you may encounter problems in the functioning of some organs. The composition of the vegetable contains a large set of minerals and vitamins necessary for maintaining health. You can not neglect the recommendations for use, especially in the presence of diseases of the internal organs or during the bearing of a child.