Band gobhi (cabbage) ek leafy, dense-headed vegetable hai jo retail markets mein aam tor par 500 g se 1 kg head ke beech milti hai—medium heads takriban ~700 g–1.2 kg ke qareeb hote hain aur kuch variety ke large heads 1.3–2 kg tak bhi ho sakte hain. Fresh cabbage ka head tight aur crisp hota hai aur leaves layers mein packed rehti hain; rang aam tor par pale green ya light green, kabhi red/purple bhi hotay hain. Raw cabbage ko slice ya shred karke salads aur slaws mein use kiya jata hai, aur cooked form mein curries, stir-fries, soups aur stews ka part banai jati hai.

Band gobhi Brassica family ki sabzi hai aur iska taste raw mein thora crisp aur mild hota hai, jabki cooking se yeh softer aur naturally sweet ho jati hai. Yeh sabzi saal bhar milti hai, lekin winter months mein quality aur sweetness behtar hoti hai.

Cooking / Serving Tips:

Preparation :
Band gobhi ko use karne se pehle achi tarah wash karein aur outer damaged leaves hata dein.
Slices, shreds ya chunks banane se different recipes mein asani hoti hai.

Pakistani & Asian Cooking Use :
Pakistani gharo mein band gobhi sabzi, bhujia, mix sabzi aur stir-fried dishes common hain. Cabbage ko masalon, tomatoes aur onions ke sath cook karne se flavour aur texture dono enhance hote hain.

Salad / Raw Use :
Thinly shredded cabbage ko salad ya coleslaw mein lemon, olive oil aur namak ke sath mix karke serve kiya ja sakta hai.

Cooking Time :
Medium heat par short to medium cooking se cabbage soft aur flavourful rehti hai; zyada der pakane se texture mushy ho sakta hai.

Storage Tips :
Whole cabbage ko fridge ke crisper drawer mein loose bag ke sath rakh kar 1–2 weeks tak fresh rakha ja sakta hai; cut pieces ko airtight container mein rakh kar jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Band gobhi fiber se rich hoti hai jo digestion aur gut health ko support karti hai aur bowel movement ko smooth banati hai.

Immune & Antioxidant Boost :
Cabbage vitamin C aur antioxidants se bharpoor hoti hai jo immune system ko strong banane mein madad deti hai, aur sulfur-containing compounds anti-inflammatory effects bhi provide kar sakte hain.

Heart & Blood Pressure Support :
Is mein potassium aur vitamin K hotay hain jo heart health aur blood pressure regulation ko support karte hain.

Weight Management :
Low-calorie aur high-water content ki wajah se band gobhi weight management meals ka acha part hoti hai.

Who Can Use :
Zyada tar log cooked ya raw form mein cabbage ko apni diet mein shamil kar sakte hain — bachon se le kar adults tak sab ke liye generally suitable hoti hai.

Who Should Avoid or Limit :
Gas, bloating ya IBS jaisa masla rakhne walay log cabbage ko moderate portion aur cooked form mein lena behtar samajh sakte hain.

Diet Plan Use :
Cabbage ko soups, salads, stir-fries ya simple curries mein include karke balanced meal plans ka part banaya ja sakta hai.

Nutritional Value:

Band gobhi naturally low in calories aur nutrient-dense vegetable hai. Is mein dietary fiber, vitamin C, vitamin K, folate, potassium aur antioxidants hotay hain jo immunity, digestion, heart health aur metabolism ko support karte hain.

Nutritional Information (Approx per 100g):

• Calories: approx 22–25 kcal

• Carbohydrates: ~5–6 g

• Dietary Fiber: ~2–2.7 g

• Protein: ~1–1.3 g

• Fat: ~0.1–0.2 g

• Vitamin C: present (~30–36 mg)

• Vitamin K: present (~70–100 μg)

• Potassium: moderate amount (~170–200 mg)