For many years, Chinese cabbage has been a staple vegetable in the daily lives of people in northern China, earning it the nickname "the当家菜" (the当家 vegetable). Today, the scene of the entire population engaging in large-scale storage of Chinese cabbage at the onset of winter has been replaced by the wide array of fresh, seasonal vegetables available in supermarkets. However, when scientifically incorporated into a diet that includes chicken, fish, meat, and eggs, the regular consumption of Chinese cabbage can impart a refreshing and crisp flavor, benefiting the stomach and intestines, and is extremely advantageous for promoting human health.
Chinese cabbage is rich in nutrients. In addition to containing vitamin C, calcium, phosphorus, and iron, it also contains a certain amount of protein, fat, sugar, and vitamin B2. Regular consumption of Chinese cabbage is highly beneficial for preventing senile arteriosclerosis and cardiovascular diseases. The vitamin C in Chinese cabbage also has a certain therapeutic effect on stomach and duodenal ulcers.
However, nutritionists point out that when consuming Chinese cabbage in winter, the cooking method is the most critical factor for the body to fully absorb and utilize these nutrients.
First, wash before cutting. As with most vegetables, it is generally recommended to wash them before cooking to ensure that nutrients are not lost, and this applies to Chinese cabbage as well. Since nutrients like vitamin C in Chinese cabbage are water-soluble, cutting the cabbage before washing can easily lead to the loss of these nutrients.
Second, add vinegar during cooking. When cooking Chinese cabbage, adding a suitable amount of vinegar is necessary, both for flavor and for preserving nutritional value. Vinegar can help break down the calcium, phosphorus, and iron in Chinese cabbage, making them easier for the body to absorb. Vinegar can also cause the proteins in the cabbage to coagulate, preventing them from leaching out and being lost.
Third, blanch in boiling water. When preparing Chinese cabbage, some people blanch it in hot water, while others do not. Research has found that blanching Chinese cabbage in boiling water is very effective in protecting its vitamin C content. If blanching is used, it must be done with boiling water. This is because heating the cabbage produces an oxidase enzyme that strongly destroys vitamin C. This enzyme is most active at 65°C but is destroyed at 85°C. Therefore, when blanching Chinese cabbage, boiling water must be used; warm water will not suffice. Only by doing so can the vitamin C in the cabbage be protected from destruction. The vitamin C in Chinese cabbage is relatively stable, but it should not be cooked for too long. Vinegar can be added later in the cooking process.