Is sauerkraut useful at night?
Sauerkraut - a product obtained by lactic acid fermentation of a vegetable, is a popular and common dish. They can cook it on any continent, and in many countries it is considered a national product. The article will introduce the elemental composition and useful properties of sauerkraut and its effect on the human body.
Nutrition Facts of Sauerkraut
The value characteristic of sauerkraut includes two concepts:
- the nutritional value - a set of nutrients and elements in the composition of cabbage;
- energy value (calorie content) - the amount of energy that the body receives when digesting food.
Below is the composition and nutritional value of sauerkraut per 100 g and the percentage (in brackets) of the daily requirement of the body (I.M. Skurikhin's food handbook).
|The nutritional value:||Vitamins:|
|calorie content - 28 kcal (1.9%)||Beta Carotene - 20 mcg|
|proteins - 1.8 g (2.07%)||RE (retinol equivalent) - 3 mcg|
|fats - 0.1 g (0.15%)||B1 (thiamine) - 0.03 mg|
|carbohydrates - 3 g (2.34%)||B2 (riboflavin) - 0.04 mg|
|dietary fiber - 2 g (12.5%)||B3 (nicotinic acid PP) - 0.7 mg|
|organic acids - 1.1 g||B4 (choline) - 10.4 mg|
|water - 89 g (3.44%)||B5 (pantothenic acid) - 0.093 mg|
|mono- and disaccharides - 2.9 g||B6 (pyridoxine) - 0.13 mg|
|starch - 0.1 g||B9 (folic acid) - 24 mcg|
|ash - 3 g||C (ascorbic acid) - 45 mg|
|organic acids - 1.1 g||E (alpha-tocopherol T3) - 0.14 mg|
|—||K phylloquinone - 13 mcg|
|—||PP (niacin equivalent) - 0.9 m|
|calcium, Ca - 48 mg||iron, Fe - 0.6 mg|
|magnesium, Mg - 16 mg||zinc, Zn - 0.19 mg|
|sodium, Na - 13 mg||copper, Cu - 96 mcg|
|potassium, K - 300 mg||Selenium, Se - 0.6 mcg|
|phosphorus, P - 31 mg||fluorine, F - 7 mcg|
|—||Manganese, Mn - 0.151 mg|
The quantitative composition of nutrients, vitamins, and product elements may vary depending on the type of cabbage and the method of preparation. Nutritionists, developing a healthy diet, take 80 g of sauerkraut per serving, which corresponds to an energy value of 22.4 kcal. And one cup holds 150 g of product and provides the body with energy of 30 kcal.
In the process of fermentation, a fresh vegetable is enriched with new valuable substances and vitamins, which are stored for 10 months.
The effect of sauerkraut on the body
To assess the benefits of sauerkraut, you need to understand the meaning and impact on the body of certain nutrients and elements:
|Vitamin A (66.7%)||participates in the harmonious development of the body by accelerating tissue regeneration, strengthens the immune system, supports reproductive function, improves skin and hair.|
|Vitamin C (42.3%)||participates in redox reactions and in the metabolism of carbohydrates, proteins and cholesterol, normalizes the work of the stomach, intestines and pancreas, and together with vitamin P provides the elasticity of blood vessels and capillaries, increases resistance to viral diseases.|
|B vitamins||ensure the stable functioning of the cardiovascular and nervous systems by participating in the synthesis of red blood cells, normalizing sleep and improving vitality. They contribute to the improvement of the skin, relieve of neurosis, depression and sudden mood swings.|
|Vitamin K||normalizes the hemostatic system, increasing blood coagulation, and strengthens bone tissue.|
|Potassium (11.3%)||It is the main intracellular cation (98% of potassium is inside the cells) and is involved in the normalization of water, acid and electrolyte balance, regulate blood pressure, heart function and gastrointestinal tract.|
|Vitamin B9 (folic acid - 12%)||necessary for the growth and development of the hematopoietic and immune systems.|
Iron in combination with other elements (folic acid, vitamin K, copper, manganese) contributes to the process of hematopoiesis and eliminates glandular anemia. Thanks to acids and probiotic beneficial bacteria obtained as a result of fermentation, the product positively affects the digestive tract, improves peristalsis and cleanses the body of toxins.
Did you know? Sauerkraut has repeatedly saved savers from a terrible disease - scurvy, caused by the lack of vitamin C in the diet. The first to include her in the diet was James Cook - his round-the-world expedition on the corvette. «Resolution» I didn’t lose a sailor from scurvy.
For a man, masculinity and strength are important, and this is facilitated by training in the gym. During exercise and sports, the use of sauerkraut eliminates muscle pain and provides energy for the whole day. Strengthens bones and normalizes the function of the musculoskeletal system. And replacing fat cells with muscle tissue helps increase testosterone production.
Possessing a set of antioxidants, the product is able to combat inflammatory processes and premature aging of the body, and therefore, with regular consumption, you can not worry about the manifestations of prostatitis, adenoma and inflammation of the urinary tract, which is very important for the potency of men over 40 years of age.
The product will provide business activity by improving brain activity and increasing concentration, due to the accelerated transmission of nerve impulses during the joint work of potassium, magnesium and sodium.
During the festive feast there is no better snack than cabbage, and in case of alcohol intoxication, the product will remove unpleasant consequences and relieve headaches.
For women, in addition to general health, external beauty is important. Masks based on sauerkraut cleansing and whitening the skin, smoothing small wrinkles and narrowing the pores, normalizing the function of the sebaceous glands and eliminating the inflammatory processes of the epidermis. During pregnancy, the brine helps to cope with nausea during toxicosis and satisfy the need of "salty".
- The presence in a pickled vegetable of a wide range of useful substances makes the product extremely necessary during pregnancy:
- potassium is involved in water-salt metabolism, eliminating edema and reducing the burden on the kidneys, which during pregnancy work in an enhanced mode;
- the combined action of macronutrients (potassium, phosphorus, calcium) improves the functions of the cardiovascular system of both the mother and the child. For a future mother - this is an opportunity to preserve the integrity of tooth enamel, the beauty of hair and nails;
- antioxidants protect against colds and seasonal viral diseases;
- folic acid is necessary during embryonic development for the formation of new cells and the development of the neural tube of the fetus;
- the presence of iron reduces the risk of premature birth and underweight of the baby at birth.
Did you know? It is believed that the first sauerkraut appeared in the III century BC. e. at the builders of the Great Wall of China, where it was fermented in rice wine. Then she moved to her closest neighbors and is still known as Korean kimchi.
Dysbacteriosis and diarrhea when taking antibiotics can be avoided by eating sauerkraut or drinking brine. The product is both a source of probiotics and prebiotics. But this will only help women, since in the female and male body the different rate of enzyme breakdown is different.Women who regularly include sauerkraut in the diet are more likely to tolerate unpleasant manifestations when menopause occurs.
Sauerkraut for the night: benefit or harm?
Sauerkraut can be eaten at any time of the day, without fear for a set of extra pounds, but observing moderation. The harm may not be caused by the product itself, but by excessive consumption before bedtime.
Does sauerkraut help to lose weight?
With low calorie content, sauerkraut is considered a dietary product and the answer to the question: can it be included in the diet for weight loss should be answered unequivocally - yes. It reduces the feeling of hunger when filling the stomach with useful fiber, and the body receives a signal of satiety, which eliminates overeating.
Important! It should be remembered that any meal should be at least two hours before bedtime, since a large amount of fiber loads the digestive tract, and the presence of salt can cause swelling.
Tartronic acid is of great importance in the process of weight loss, and cabbage is a leader in its content. This acid prevents lipogenesis - the conversion of natural carbohydrates into fatty acids and energy conservation in the accumulation of fat cells. Unfortunately, it does not remove fat already deposited on the sides and stomach, but prevents the formation of new deposits.
Folic acid in the product normalizes metabolism and helps to lose weight even in cases where other diets, exercise or starvation does not bring the desired weight loss. Once in the body, folic acid accelerates the burning of fats, their breakdown and the removal of residues through the excretory system.
Between meals, cabbage is well suited as a light snack with a minimal calorie content. A large amount of fiber improves intestinal motility, promotes rapid cleansing of toxins and eliminates problems with constipation.
What diseases is sauerkraut contraindicated for?
In addition to the positive properties, pickled vegetable has a number of side effects and contraindications.
Excessive consumption can cause:
- flatulence and bloating due to the accumulation of mustard oils;
- stomach pains;
- Cabbage is contraindicated in the manifestation of such diseases:
- increased acidity of the stomach;
- kidney disease and renal failure;
- ulcer, gastritis and inflammatory processes of the gastrointestinal tract;
- gallstones or kidney stones.
When consuming sauerkraut, always focus on your feelings, which will tell you the advisability of consuming such an affordable, cheap and healthy dish as an independent snack and for cooking second and first courses.
And by including sauerkraut in the diet when losing weight, you eliminate the loss of vitamins and nutrients by the body, which occurs with a limited and often monotonous diet.