Stuffed cabbage is the most famous dish made from cabbage. Each housewife has her own recipe for their preparation, but traditionally cabbage rolls are cooked with minced meat.

The nutritional value of 100 grams of cabbage rolls with meat filling is:

• proteins about 7 grams;
• fat 16.5 grams;
• carbohydrates 7 grams.

The ratio of nutrients in the finished dish may vary slightly, and it depends on the amount of food added to the stuffing of cabbage rolls.

The calorie content of cabbage rolls also depends on the products used, but it is quite low. Since only meat has a high energy value, and the rest of the ingredients are low-calorie.

Stuffed cabbage prepared from pork will have the highest calorie content, since this type of meat is the fattest.

A serving of minced pork cabbage rolls weighing 100 grams will add about 300 kcal to the body.

Beef meat has less fat content, if you replace pork with it, then the filling will turn out to be less high-calorie.

100 grams of cabbage rolls cooked with veal will contain about 170 kcal.

You can also use other types of meat that are low in calories. It could be chicken.

Cabbage rolls, which include minced chicken, have about 140 kcal per 100 grams of product.

The traditional recipe provides for preliminary frying of cabbage rolls before stewing. This gives the cabbage a beautiful crust, and also adds extra calories, since the cabbage rolls are fried in vegetable oil.

The finished dish is served to the table with various additives and sauces, but most often cabbage rolls are consumed with sour cream. This combination can be afforded by people who do not have problems with being overweight.

Calorie cabbage rolls with meat and rice (steamed)

The most traditional stuffing for cabbage rolls is minced meat, to which rice is added. The use of cereals can significantly reduce the calorie content of the dish, while increasing its beneficial properties. .

Rice enriches the body with the fiber it needs, and vegetables, which are also added to minced meat, serve as a source of vitamins.

100 grams of stuffed cabbage stuffed with beef and rice contains:

• proteins 5 grams;
• fat 6 grams;
• carbohydrates 7 grams.

The calorie content of this dish can be varied by changing the ratio of ingredients.

If you use 500 grams of beef and half a glass of rice with a small addition of onions and carrots for the filling, then

the calorie content of such cabbage rolls will be 97 calories per 100 grams of product.

Many housewives love to experiment. Often other cereals are put in cabbage rolls instead of rice, it can be buckwheat or pearl barley.

Vegetarian cabbage roll recipes are also known. In this case, rice or other cereals will be combined with various vegetables. Stuffed cabbage rolls are delicious if mushrooms are used for their filling.

All products that are part of such a dish as cabbage rolls have a set of useful properties. Their combination allows us to talk about the great benefits of cabbage rolls for our body.

Meat is a source of protein, which is the main building block of the human body. Rice supplies fiber, which ensures good bowel function, carrots and other vegetables contain many vitamins and other valuable trace elements.

In our country, ordinary white cabbage is used to prepare cabbage rolls. But recently, many housewives prefer to use Beijing cabbage. Its leaves are more tender, and in terms of benefits, it even surpasses its white-headed relative.

There are also dishes from other countries that are similar to Slavic cabbage rolls. The most popular is dolma. The principle of cooking this dish is similar to the traditional recipe for cabbage rolls, but young grape leaves are used instead of cabbage. They are also pre-processed. And for the preparation of dolma in winter, young grape leaves are marinated in jars.

Energy value of cabbage rolls lazy

Stuffed cabbage is quite easy to prepare, but it takes a lot of time. The most difficult thing for young housewives is the process of sorting a cabbage head into separate leaves, into which the filling is then wrapped. It is necessary to have some experience in cooking so that the cabbage does not overcook, but becomes elastic enough.

In this case, the best solution would be to cook lazy cabbage rolls. For this dish, the same products are used as for ordinary cabbage rolls. The difference lies in the way the dish is formed. For a lazy variety of cabbage rolls, cabbage, along with onions and carrots, is chopped and lightly stewed. Then the vegetable mixture is combined with the meat component.

From the resulting minced meat, small cutlets are formed, which, after preliminary frying, are stewed in sour cream and tomato sauce.

The calorie content of lazy cabbage rolls can vary from 80 to 170 kcal per 100 grams of product.

The fat content and the amount of meat and sour cream used are of great importance for the calorie content.

The lazy cabbage rolls steamed without preliminary frying with the addition of a large amount of vegetables will have the lowest calorie content.

In 100 grams of such a dish there will be only 83 kcal.

How to reduce the calorie content of cabbage rolls

The calorie content of any variety of cabbage rolls is not constant. Especially if you cook them at home. Housewives rarely accurately measure the amount of products used, preferring to put the ingredients “by eye”.

If you are on a strict diet or just watching your calorie intake, then it is better to use dietary ingredients when preparing cabbage rolls. These include rice, carrots, mushrooms, and lean meats such as young veal or chicken.

The way they are processed affects the calorie content and the preservation of the beneficial properties of products. The least useful will be frying cabbage rolls in vegetable oil. To prepare a dietary dish, it is better to abandon this stage in the preparation of cabbage rolls.

Steamed dishes can bring the greatest benefit to the body.. But many consider them not very appetizing. Lovers of the beautiful golden color of cabbage rolls can be recommended to bake them in the oven. In this case, the benefits will be preserved, and the dish will look appetizing.

Stuffed cabbage will cook quickly in a slow cooker. Using this modern kitchen appliance will save a lot of time, and the finished dish will be extraordinarily tasty and fragrant.

Stuffed cabbage is an independent dish that is used with various sauces. Adding sour cream or mayonnaise to a plate will change not only the taste, but also extra calories. In the dietary version, it is better to use vegetable sauces when eating cabbage rolls.

Cabbage rolls, which are stuffed with vegetables and rice, after cooking in a double boiler, will be an excellent dietary dish. It can be included in the diet of people who monitor their weight.

*Nutritional information given is an average of various sources. Depending on the origin of the product, it may differ from the actual one.

**The value is based on a diet based on 2000 kcal/day

BJU ratio*

It contains a large amount of protein, fats with a relatively low calorie content of the product.

*Optimal ratio of proteins, fats and carbohydrates (by weight): 16%, 17%, 67%.

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How many calories in cabbage rolls

Stuffed cabbage is a dish that has appeared in the human diet since time immemorial. It is believed that they are the original dish of Slavic cuisine. However, today they have firmly entered the life of many eastern peoples. Since ancient times, they have also been an integral part of Greek cuisine.

Dove varieties:

With many options for preparing cabbage rolls, their essence remains the same - it is minced meat mixed with cereals and wrapped in cabbage leaves. Vegetarians use minced vegetables or mushrooms instead of meat. Stuffed cabbage, whose calorie content varies greatly depending on the composition of the ingredients and the method of preparation, is the most balanced combination of meat and vegetables. Therefore, they are often used in dietary nutrition. For those who follow a certain diet and are wondering “how many calories are in cabbage rolls?” Let's consider different variations of this tasty and satisfying dish.

Stuffed cabbage classic

The classic recipe for cabbage rolls is minced meat, made up of two-thirds beef and one-third pork, which is mixed with boiled rice, spices, herbs and onions and wrapped in a cabbage leaf. In some countries, such as Turkey, lamb is used as minced meat.

Cabbage for cabbage rolls is prepared as follows:

• - a loose head of medium size (800 g) is dipped in boiling water for 5 minutes, before the upper leaves soften;
• - then the head of cabbage is taken out, the finished leaves are removed and again lowered into the water until the next layer is ready;
• - minced meat is wrapped in leaves in the form of tubes or envelopes;
• - prepared cabbage rolls are put in a saucepan, the bottom of which is lined with unusable cuts of cabbage leaves, poured with hot water, cabbage broth or sauce and boiled until tender.

To determine the calorie content of one serving of cabbage rolls, you should take into account the calorie content of each ingredient and its amount used in the preparation of the dish.

As you can see from the recipe, the main ingredients are minced meat, consisting of beef and pork. The calorie content of boiled beef is 254 kcal per 100 g, and boiled pork is 375 kcal per 100 g. This is followed by rice with a calorie content of 116 kcal and white cabbage - 27 kcal. Seasonings such as onions, herbs and spices will give a total of about 30 kcal. Separately, you need to calculate the calorie content of the products that went to make the sauce. Usually this is sour cream and tomato paste. Thus, by counting the amount of each ingredient and weighing the mass of the serving that hit your plate, you can easily determine the number of calories you are going to eat. On average, the calorie content of cabbage rolls prepared according to the classic recipe is 126 kcal, but this does not include the sauce. If we take it into account, then the indicator can reach the figure of 140 - 150 kcal.

Lenten cabbage rolls

There are various variations of cabbage rolls without meat. Therefore, both vegetarians and fasting people can enjoy this tasty and satisfying dish. Lean cabbage rolls can be filled with vegetables, mushrooms, beans and lentils. Lenten cabbage rolls, the calorie content per 100 grams of which is slightly less than those with meat, is an excellent dish for those who follow their figure, without denying themselves the pleasure of a delicious meal.

So, the calorie content of vegetable cabbage rolls with onions, carrots and mushrooms is on average 89 kcal per 100 g. And the energy value of lean, tender cabbage rolls with beans and lentils reaches 104 kcal. At the same time, in terms of the content of proteins necessary for the human body, lean cabbage rolls are almost as good as classic cabbage rolls, and in terms of the content of dietary fiber they are much higher, which has a beneficial effect on digestion and intestinal transit, contributing to regular bowel cleansing.

lazy cabbage rolls

When you don’t want to bother with wrapping minced meat in cabbage leaves for a long time, and this is the most time-consuming step in preparing this dish, you can cook lazy cabbage rolls. Their distinctive feature is that the cabbage, stewed in the same way as in the recipe for classic cabbage rolls, is finely chopped and mixed with minced meat. Then cutlets are formed, which are fried, baked in the oven or stewed.

Another way to prepare this dish is a layered casserole: minced meat and cabbage leaves are layered into a mold and baked in the oven. The advantage of these two methods is significant time savings. The disadvantages are as follows:

• - the aesthetic appearance of the dish is lost;
• - it is impossible to cook it for the future by freezing it in the freezer.

Do not forget about the calorie content: lazy cabbage rolls fried in butter are much more nutritious than stewed or baked ones. Otherwise, there is no particular difference between this type of cabbage rolls and the classic recipe. On average, the energy value of lazy cabbage rolls is 149 kcal per 100 g.

Dolma with grape leaves

An eastern variety of cabbage rolls is dolma, in which grape leaves are used instead of cabbage. The authorship of this dish is disputed today by Armenia, Turkey and Azerbaijan. However, if you believe the historian and culinary popularizer William Pokhlebkin, then the homeland of dolma is Armenia, from where it migrated to the cuisines of the peoples of the region.

According to the classic recipe, dolma is made from minced lamb. However, often, in order to reduce the calorie content of the dish, lamb is replaced with ground beef. You can use both pickled and fresh grape leaves. In the latter case, the leaves are washed and boiled in boiling water for about 10 minutes until softened. Minced meat is wrapped in prepared and cooled leaves. Dolma is served to the table along with matsun (Armenian yogurt) mixed with garlic.

The calorie content of such dolma made from lamb approaches 200 kcal per 100 g. If the dolma is prepared on the basis of ground beef, then its energy value is comparable to that of classic cabbage rolls without sauce - 126 kcal.

Turkish Sarma

Sarma is a popular Turkish snack, which is a type of cabbage rolls or dolma. However, sarma differs from them in size: it is much smaller and is prepared as thick as a little finger. The word "sarma" in Turkish means "to wrap". Sarma is prepared on the basis of rice, herbs, spices wrapped in grape leaves. Sometimes raisins and nuts are included in the recipe.

Sarma is poured abundantly with olive oil and lemon juice, after which it is stewed or boiled. It is olive oil that increases the calorie content of this dish, reaching 90 - 100 kcal. If olive oil is not abused, then the energy value of sarma will not exceed 65 kcal per 100 g.

The place of cabbage rolls in a healthy diet

For all their satiety, cabbage rolls are a relatively low-calorie dish. Therefore, they are often included in the diet with various diets. In addition, the products from which they are prepared have very useful properties.

1. Cabbage - stimulates metabolic processes, normalizes intestinal transit, rich in vitamins C, P and U, potassium, contains very little sucrose, which makes it an indispensable product for diabetics.
2. Meat is the richest source of protein needed for tissue renewal. It contains essential amino acids, iron, vitamins B₂ and D. And minced meat is much easier and more fully absorbed by the body.

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Stuffed cabbage calories 1 pc

Dishes that are compositions of vegetables with meat, perhaps, belong to the category of the most important on the menu of a modern person. It's almost perfect for a hearty lunch or a hearty dinner, a celebratory main course or a quick-to-make snack. And among the most balanced in their composition are cabbage rolls, the variations of which today are numerous. Despite the fact that they are a dish of the cuisine of the Slavic peoples, cabbage rolls originally came from Greece, and today they can also be found in oriental cuisine, although they undergo some changes there: for example, cabbage is replaced by grape or beet leaves. Cabbage rolls can be either meat or vegetable or mushroom, cooked in the oven, slow cooker, double boiler or even on the stove. Completely dietary, light, or more nutritious, saturating for a long time. And precisely because this dish is in great demand, many should find out how many calories are in cabbage rolls, how to calculate them for the finished dish, how to vary at your own discretion, and is it even possible to use them when you want with such a calorie content of cabbage rolls lose weight or have no desire to gain weight.

The most classic version of cabbage rolls, of course, is a combination of thinly beaten and boiled cabbage leaves, meat - usually pork or beef - minced meat, seasonings and salt. The finished dish is flavored with low-fat sour cream, as a result of which the calorie content of cabbage rolls is equal to 85 kcal per hundred grams. Therefore, for one serving of two hundred grams, the “weight” reaches 170 kcal. And yet, it is not enough just to give out a single calorie number for cabbage rolls, since it will vary even depending on the number of ingredients, and not only on their composition and method of preparation of the dish. Therefore, it will not be superfluous to disassemble the components in detail, after which it will be possible to calculate the individual calorie content of cabbage rolls.

The basis for those cabbage rolls that belong to the cuisine of the Slavic peoples is white cabbage, and among the entire cabbage family, it has the lowest calorie content of 28 kcal per hundred grams. In terms of energy value, 67% belongs to carbohydrates, 3% to fats and 26% to proteins. Since carbohydrates here belong to the group of slow carbohydrates, contain dietary fiber, stably cleanse the intestines and stimulate digestion, while quickly giving a feeling of fullness, cabbage is allowed for frequent use. This vegetable has practically no contraindications, except for individual intolerance and exacerbations of inflammation of the mucosa of the gastrointestinal tract. Therefore, among all the components of cabbage rolls, this is, for sure, the easiest and most useful. Taking into account the fact that in the process of preparing this dish cabbage is processed in the most gentle way - boiled - its "weight" does not increase, and the level of vitamins and microelements does not decrease.

The next important component of cabbage rolls is minced meat. It is mainly used pure pork or in a ratio of 1 to 3 with beef. The calorie content of the first is 221 kcal, of which as many as 70% belong to fats and only 26% to proteins. For ground beef, the calorie content is already 291 kcal, where fat already accounts for 77%. The most interesting thing is that pork is more tender and juicier than beef, and it is also somewhat more difficult to perceive and assimilate by the body. As for the usefulness of each meat, they are close to each other. But beef stands out for its iron content, making it the most beneficial animal protein for people suffering from anemia. And pork - potassium and phosphorus, which affect the heart muscle, bone tissue and nervous system. As in the case of cabbage, minced meat is only boiled, and therefore does not lose its beneficial properties and does not increase its calorie content.

Cabbage rolls often have a third ingredient, which is also only boiled or steamed. This is rice. It is used for both ordinary and lazy cabbage rolls, the calorie content of which is slightly higher than this indicator for a classic dish. Rice is selected polished round-grain, able to boil well and soften, up to the state of rice porridge on the water. Its calorie content is 355 kcal per hundred grams for a dry product and about three to four times less for boiled. Regarding its beneficial qualities, rice boasts a high proportion of aluminum, copper and silicon. The almost complete absence of fats and cholesterol, as well as the effect on brain activity.

And the last two essential components that determine the calorie content of cabbage rolls - both lazy and classic - are carrots and onions. Both products are low-calorie, indicators for them reach 35 kcal for carrots and 41 kcal for onions, respectively. Here, the final “weight” of each component increases slightly during the cooking process, since they are fried in oil, which means they absorb fat, becoming heavier. As a result, for fried carrots, the value will jump to 64 kcal, and for onions - up to 163 kcal. But at the same time, it does not lose its immunostimulating and fat-burning qualities even with such heat treatment.

In addition to the above products, mushrooms, sweet peppers, sour cream, herbs and spices can be added. As a result, if you combine all these ingredients in one dish, knowing the exact volumes for each and their "weight", you can calculate the individual calorie content of cabbage rolls for any recipe. In general, it is possible to determine certain boundaries for the calorie content of cabbage rolls: lazy ones swim between 101 kcal and 208 kcal per hundred grams, and classic ones between 80 kcal and 107 kcal.

Stuffed cabbage in the diet of those who follow the figure

After analyzing all the components of cabbage rolls, the methods of heat treatment to which they are subjected, and the final calorie content of the dish, we can conclude that, in general, cabbage rolls are a fairly dietary food that is acceptable not only if you want to keep a slim figure, but also when you want to lose a couple of kilograms. Especially in the latter, vegetable cabbage rolls will succeed, the calorie content of which barely reaches 62 kcal per hundred grams. Although they are somewhat inferior in satiety to meat options, but not like the latter, they load the digestive tract, and therefore are welcome for various diseases of the stomach and intestines, as well as the liver and pancreas. And given the significant benefits of each of the components of the dish, knowing how many calories are in cabbage rolls is necessary, rather, to accurately calculate your menu, and not to find out how you can lower this indicator.

How to correctly calculate the calorie content of cabbage rolls

Cabbage rolls are an adornment of any table, both festive and everyday. This is a very good and tasty dish, it can be attributed to diet. Calculate the calorie content of cabbage rolls (100 g of product). On average, the figure is 207 Kcal, where proteins are 5.6 g, fats are 18.3 g, carbohydrates are 4.8 g. Thus, we can say that this is one of the most appetizing folk dishes that will not adversely affect your figure. There are many recipes, but my favorite are three cooking methods: envelopes, lazy with minced meat and with meat. I will share each of them, and we will also calculate the calorie content of cabbage rolls in each recipe.

For this dish you will need the following ingredients:

- a medium head of cabbage;

- minced pork or chicken;

- one medium-sized carrot;

- onions - 2 pcs;

The calorie content of cabbage rolls - "envelopes" from pork is much higher than from chicken meat, so this fact should be taken into account when choosing a filling. I usually take cabbage and boil it in a large pot, periodically removing the top sheets. At this time, I mix the minced meat with spices and salt. You can add boiled rice if you wish, but I don’t really like it, so I don’t add it. We cut out thick veins in each cabbage leaf, put the filling there and wrap it. We put the envelopes in the container, and sprinkle each row with grated carrots, chopped onions and coat with tomato paste. Fill with water and set to stew for 2-2.5 hours on a slow fire. Thus, it turns out that the calorie content of such cabbage rolls will be higher due to the tomato. Some people fry carrots in advance in sunflower oil, but then the envelopes turn out to be fatter. This dish is not recommended for people with diseases of the digestive system.

Sometimes even if you want to make envelopes, there is simply not enough time to prepare them. But I manage to please my loved ones with lazy cabbage rolls. This is a very tasty and quick dish. At the same time, lazy cabbage rolls (calorie content 300 Kcal per 100 g of product) are a dietary dish that includes many nutrients. We chop the cabbage very finely and then knead with our hands until it starts up the juice. We put it in a deep frying pan, fill it with water and simmer under the lid for about 30 minutes. In the meantime, put the minced meat in a pan, fill it with water, salt, pepper and simmer for about 15 minutes. In the same place, carrots and onions are fried in sunflower oil until golden brown along with minced meat. The calorie content of lazy cabbage rolls increases due to the roasting of all products, but it turns out much tastier this way. Mix everything together with cabbage and simmer for about 20 minutes, add spices, tomato paste at the very end.

Sometimes there is no minced meat, but I still want to taste cabbage rolls, here I found a great way out. We take the meat, cut it into small pieces, then fry in sunflower (olive) oil. Cabbage leaves are poured over with boiling water and separated from the head of cabbage. We take a pan with a non-stick coating, lay cabbage leaves, pieces of meat, carrots, onions and fresh tomatoes in layers. Be sure to salt everything, throw spices or spices. Top with cream and simmer over low heat for about 45 minutes. The dish turns out surprisingly tasty and appetizing. Moreover, the calorie content of cabbage rolls with meat is no different from the calorie content of minced meat filling, even less.

Cabbage rolls with meat and rice

How to cook Stuffed Cabbage with Meat and Rice

1. Wash the head of cabbage and carefully disassemble into leaves.
2. In a small amount of boiling salted water, boil the leaves for 1-2 minutes until they become soft.
3. Peel the onion and chop finely.
4. Wash, peel and grate the carrots.
5. Saute onions and carrots in vegetable oil until soft.
6. Wash greens and chop.
7. Boil rice until half cooked.
8. Wash the tomatoes (you can remove the skin) and cut into small cubes (you can grate or chop in a blender into gruel).
9. Peel the garlic and finely chop.
10. Combine minced meat, rice, fried onions, garlic, tomatoes (or tomato sauce), herbs, add salt, pepper and mix well.
11. Put prepared minced meat on each cabbage leaf and roll the minced leaf into an envelope.
12. Fry the envelopes prepared in this way in a frying pan or deep saucepan in vegetable oil.
13. Combine the tomato sauce with sour cream and water (or broth), and pour the stuffed cabbage with this mixture so that the liquid barely covers them. Salt and pepper a little and stew cabbage rolls for 30-40 minutes.
14. Serve with sour cream.

Enjoy your meal!

Ingredients for the recipe "Stuffed cabbage with meat and rice":

• Water - 400 gr.
• Sour cream - 3 tbsp.
• Tomato sauce - 2 tbsp.
• Pepper - 2 gr.
• Salt - 1 tsp
• Vegetable oil - 2 tbsp.
• Parsley - 10 gr.
• Garlic - 3 tooth.
• Tomato - 2 pcs.
• Carrot - 1 pc.
• Onion - 1 pc.
• Rice - 0.5 tbsp.
• Minced meat - 500 gr.
• Cabbage - 1 kg.
• Sour cream - 100 gr.

Nutritional value of the dish "Stuffed cabbage with meat and rice" (per 100 grams):

Servings: 10

Components and calorie content of the recipe "Stuffed cabbage with meat and rice"

(the calorie and bju data are calculated approximately, excluding uvarki and uzharki)

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Calorie Cabbage Rolls with Meat and Rice (Every Day). Chemical composition and nutritional value.

The energy value Cabbage rolls with Meat and Rice (Every Day) is 153 kcal.

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

lazy cabbage rolls rich in vitamins and minerals such as: vitamin A - 14.8%, beta-carotene - 16%, vitamin B6 - 12%, vitamin B12 - 23.3%, vitamin K - 26.8%, vitamin PP - 15, 9%, silicon - 555.2%, phosphorus - 13.8%, cobalt - 43.8%, manganese - 30.4%, copper - 17.2%, molybdenum - 15.6%, zinc - 11.2 %

What is useful lazy cabbage rolls

• Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• B-carotene is a provitamin A and has antioxidant properties. 6 micrograms of beta-carotene is equivalent to 1 microgram of vitamin A.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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Stuffed cabbage is a dish with a rich history. But for those who are losing weight, it is interesting not only for its historical value, but for its nutrient composition, the number of calories and the specifics of absorption by the body. Any kind of cabbage rolls can be called an ideal dish for weight loss, and there are many reasons for this.

History and variants of cabbage rolls

From a historical point of view, cabbage rolls are a very diverse dish that has many cooking variations. This is also due to the fact that he has a lot of historical roots. It is generally accepted that stuffed cabbage leaves are a hallmark of Eastern European cuisine. Unusual recipes for cabbage rolls are found in Bulgaria, the Czech Republic, Greece, Armenia, Kazakhstan, and Turkey. You will certainly find similar options for dishes in East Asia. But the most popular recipes among the Russian-speaking population were cabbage rolls from Ukraine and Russia.

In classical cooking, cabbage rolls appear to a person as a cabbage leaf, in which minced meat with rice is cooked. Meat was predominantly beef or pork. In Ukraine, a recipe using cracklings was widely used, cabbage leaves were taken, not fresh, but pickled. Often there were also potato cabbage rolls or stuffed with finely chopped vegetables. This suggests that cabbage rolls are a universal demi-season dish. In the modern diet, instead of beef and pork, you can use chicken, turkey or even fish in the recipe!

And, of course, you can’t go past the two main options for preparing this nutritious dish:

• classic cabbage rolls, when the filling is wrapped in a cabbage leaf;
• lazy, when all the ingredients are mixed in one patch and stewed together.

The composition and benefits of cabbage rolls

Stuffed cabbage has a rich nutrient composition, which may vary slightly, depending on the products that are included in the filling. Considering the classic version with minced meat and rice, one can note the high nutritional value of the dish. This allows you to quickly satisfy the feeling of hunger without overloading the stomach. Properly cooked meat and cabbage are sources of protein, which is important for the body to provide it with new building materials and substances for the production of hormones.

Only cabbage is a rich source of vitamin C! If you cook cabbage rolls with red or purple cabbage, then together with ascorbic acid you will get folic acid - an integral component of the functioning of the brain and women's health. Carrots and tomatoes used for stewing include carotene, vitamin A and lycopene - known defenders of the body against aging. Recipes where mushrooms and other vegetables are used instead of meat as fillings are rich in components such as potassium, magnesium, and sodium.

Regular inclusion of cabbage rolls in the family menu will help maintain immunity, proper functioning of the gastrointestinal system, fight seasonal manifestations of colds, beriberi. If you and your family members want to switch to a healthy diet, then cabbage rolls can still remain in your diet!

Stuffed cabbage as a dietary dish

Classic cabbage rolls with rice and meat, lazy or wrapped, contain about 160 calories per 100 g. Vegetable stuffing with mushrooms, without meat, but with rice, reduces calories by almost 60 units! Both options are suitable for dietary nutrition, and it's not just the relatively low energy value of this dish.

1. High protein content. There are about 14 grams of protein per 100 g in the classic version. This fact helps to obtain from nutrition the component necessary to maintain muscle tissue during weight loss and when playing sports, that is, by losing weight, you will maintain the health of your muscles and a beautiful silhouette.

2. Lots of fiber! Cabbage is an excellent source of coarse fiber. In this regard, cabbage rolls, like a brush, clean your intestines after digestion, carrying out the remains of unprocessed protein and fat, as well as a lot of decay products of these elements, which maintains the proper functioning of the digestive tract. From this point of view, cabbage rolls are ideal for weight loss, because your intestines will work under the influence of natural stimulation.

4. Replace beef and pork in cabbage rolls with chicken or turkey, and you will get a dish that helps lower blood sugar and cholesterol levels, and also improves the production of “correct” cholesterol, which is important for optimal heart function.

5. Profitability - the dish requires minimal investment, which is also important! Against the background of the purchase of slimming teas and special nutritional mixtures, which are very expensive, cabbage rolls are knocked out ahead.

6. There is more cabbage in lazy cabbage rolls than in classic ones. This fact can be used to stimulate the processes in the body to remove excess moisture, but without losing potassium and sodium, which are important for the development of bones and joints, since these components are also present in the dish.

7. It's delicious! Not always dietary dishes can boast of high nutritional value and taste - you can choose a recipe that you like. From a psychological point of view, this is an important factor for comfortable weight loss.

8. can be consumed shortly before training, both as an element that replenishes energy reserves and as a source of protein for moderate muscle development.

Classic cabbage roll recipe

The preparation of this dish is a wide field for the culinary imagination. However, in Russia everything is based on one classic recipe. You can take it as the basis of your culinary creations!

For cooking you will need the following ingredients:

• a pound of minced pork - it is better if you scroll it yourself, and do not take a ready-made purchase;
• 4 onions - two each for minced meat and sauce for stewing;
• one and a half cups of rice;
• glass of water;
• salt, pepper, herbs to taste;
• head of cabbage with good top leaves;
• half a kilo of sour cream, 4 tablespoons of tomato, one carrot, vegetable oil, water - for making the sauce.

Cooking should start with rice. It must be boiled in salted water, drained, rinsed and allowed to cool. After that, minced meat, spices and onions are added to it - everything is thoroughly mixed to get a homogeneous mass for stuffing.

The next step is to prepare cabbage leaves. To do this, cut the stalk from the center of the head, remove the top low-quality sheets, and lower the cabbage into boiling water. A few seconds is enough for a young vegetable to make the leaves soft. Winter varieties, “old” cabbage should be slightly boiled, gradually separating the segments into which the minced meat will subsequently be wrapped. Carefully separate the softened leaves from the head of cabbage and place in a separate container.

Put the prepared minced meat on each sheet and wrap it with a cabbage envelope, first bending the thick edge inward. Place the finished cabbage rolls in a container and fill with a glass of water. Put the pot on the fire and get down to the sauce. For it, sauté carrots and onions in oil, add tomato paste and a little water to them, and simmer everything together for several minutes. Add to cabbage rolls 20 minutes before readiness.

A similar recipe can be made with other fillings. For example, use buckwheat and mushrooms, vegetables or rice with fish instead of rice. For dessert, you can even make sweet cabbage rolls with rice and dried fruit!

Serve hot cabbage rolls with sour cream and herbs. Bon appetit and delicious weight loss!

Zinaida Rublevskaya
for women's magazine site

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