our common potato food are potato (also known as potato, potato, etc.), sweet potato (also known as sweet potato, potato, sweet potato, etc.), taro, yam and cassava, etc. Chinese people often eat potatoes and taro as vegetables, such as vinegar sliced potatoes, shredded potatoes, steamed pork with taro. In western countries, potatoes are their & lt; Rice & quot;, Like bread, it is one of the most common staple foods, such as mashed potatoes. Now let’s take a look at the nutritional value of potato food? What does it have to do with our health? How to eat more healthily? Now follow to understand it!
The nutrition of potato food is
. The carbohydrate content of potato is about 20%, the protein and fat content is low, and the energy content is lower than that of cereal food. 100 grams of potato contains 76 kcal of energy, the same amount of rice contains 346 kcal of energy, which is 4 or 6 times.
the energy of potato is low, but there are not many other nutrients. Potato contains folic acid, nicotinic acid, magnesium, potassium, iron, zinc and other nutrients necessary for human body. Potato is rich in potassium, 342 mg per 100 g edible part, which is higher than 256 mg of banana.
the content of vitamin C in potato is also higher than that in grain, which contains 27 mg vitamin C per 100 g potato, while the content of vitamin C in grain is very low. There is also carotene in
. Rice lacks carotene, which is one of its major injuries. However, sweet potato is rich in carotene, with 73 or 4 micrograms of retinol equivalent per 100 grams.
potato is widely known for its rich dietary fiber, including cellulose, hemicellulose and pectin, which are relatively lacking in refined rice noodles. Dietary fiber can promote intestinal peristalsis and prevent constipation.
What is the relationship between potato food and health?
increasing the intake of potato can reduce the risk of constipation.
according to the relationship between potato and health, a randomized controlled study on the relationship between potato and constipation was conducted in 18-39 years old puerpera. The results showed that compared with the control group who used ordinary diet every day, eating about 200 grams of cooked sweet potato every day could significantly advance the first defecation time of puerpera, and reduce the incidence of dry stool and difficult defecation. In other words, the appropriate increase in potato intake can reduce the risk of constipation. Of course, if you eat fried chips and chips will not have this effect, but will lead to excessive energy due to frying, increase the risk of overweight and obesity.
a study analyzed and compared the cholesterol lowering effect of 130 kinds of food, and found that the cholesterol lowering effect of sweet potato was stronger than that of other food. Both sweet potato and potato are rich in potassium, which can antagonize sodium and help reduce blood pressure.
How to eat more healthy potato food?
since potato food has so many effects, we really should increase our intake in our daily diet, but pay attention to & lt; How to eat & quot; Health is very important!
staple food of potato: potato and sweet potato can be directly used as staple food after steamed, boiled or roasted, or cut into pieces and put into rice for cooking.
potato dishes: there are many kinds of potato dishes in the domestic dishes of Chinese residents, and fried shredded potato is a common method for cooking potatoes. Potatoes can also be cooked with vegetables or meat, such as stewed beef with potatoes, stewed spareribs with Chinese yam, fried three delicacies with Chinese yam, steamed spareribs with taro, etc.
potatoes for snacks: raw or cooked dried sweet potatoes and other non fried potato snack products, but still need to emphasize: should not eat more fried chips and chips! Don’t eat more fried chips and chips! Don’t eat more fried chips and chips! Important things are to be repeated for 3 times!
how much potato food should I eat every day?
potato benefits so much, is not unlimited to eat it《 Dietary guidelines for Chinese residents (2016) on recommended potato intakes for different groups of people, young children & lt; Moderate amount;, Children and adolescents aged 7 to 14 & lt; 25-50g per day;, Adults & lt; 50-100g per day;, People over 65 years old & lt; 50-75 grams per day;.
our common potato foods are potato (also known as potato, potato, etc.), sweet potato (also known as sweet potato, potato, sweet potato, etc.), taro, yam, cassava, etc. Chinese people often eat potatoes and taro as vegetables, such as vinegar sliced potatoes, shredded potatoes, steamed pork with taro. In western countries, potatoes are their & lt; Rice & quot;, Like bread, it is one of the most common staple foods, such as mashed potatoes. Now let’s take a look at the nutritional value of potato food? What does it have to do with our health? How to eat more healthily?
All kinds of potato food have different health functions, such as
1 and purple potato
, which have strong anti-oxidation and anti-cancer effects. In addition to starch, protein and fat, purple sweet potato is also rich in vitamin A, vitamin B2, carotene, vitamin C, anthocyanin and other nutrients. It is worth mentioning that purple sweet potato is rich in selenium and has strong antioxidant effect. The mucosal protein also has the function of anti-cancer and anti-cancer.
recommended eating method: purple sweet potato roll, purple sweet potato steamed bread, purple sweet potato cake, yogurt raisin, purple sweet potato mud, purple sweet potato porridge.
special tips: sweet potato, purple potato had better not eat on an empty stomach, easy to feel heartburn. Once also had better not eat too much, otherwise easy to appear starch dyspepsia symptoms: such as pantothenic acid, abdominal distension. It is suggested to eat with foods rich in fat and protein, such as eggs, or with other vegetables.
2, sweet potato
although sweet potato does not contain a lot of cellulose, but its edible effect is the best. Although sweet potato contains less cellulose than vegetable leaves, it is mainly water-soluble and contains a lot of total fiber. It is a good food to prevent constipation. When selecting, try to choose the dark color, which contains carotenoids and other nutrients more abundant.
recommended eating method: sweet potato millet porridge, sweet potato braised ribs, sweet potato steamed bread.
a study found that sweet potato is a super anti-cancer food. This is mainly due to the sweet potato contains a special component: dehydroepiandrosterone. This hormone can prevent cancer and delay aging. This component is particularly effective in preventing breast cancer and colon cancer, the study found. At the same time, the carotene content of sweet potato is no less than that of carrot.
and carotene can help the body resist radiation, which also has anti-cancer effect. In addition, sweet potato is rich in dietary fiber, which can relieve constipation and prevent colorectal cancer. However, patients with gastric ulcer and excessive gastric acid should not eat sweet potato.
3, potato (potato)
, vitamin C supplement expert. Potatoes are rich in vitamin C and are not easy to lose during cooking. In some experiments, potatoes and spinach were used for cooking experiments to compare the residual amount of vitamin C after processing. As a result, only 35% of spinach was left after boiling for 5 minutes. Even if the potatoes are peeled and boiled, there is still 83% left.
recommended eating method: Stewed Beef with potato, stewed lentils with sliced pork and potato, mutton, mushroom and mashed potato.
special tips: potatoes should not be fried, such as French fries, chips, not only intake more fat, but also may increase the risk of cancer.
alkaline food, often eat to enhance resistance. Taro is rich in a variety of minerals, especially fluorine, which can protect teeth. It contains a kind of mucin, which helps to produce immunoglobulin after being absorbed by the body, and can improve the body’s resistance. Taro is an alkaline food, which can neutralize the acid substances accumulated in the body.
have the effect of adjuvant treatment of cardiovascular and cerebrovascular diseases. And yam contains a lot of mucin, which can reduce blood cholesterol, so as to achieve the effect of preventing lipid deposition of cardiovascular system, and also has a certain role in preventing arteriosclerosis. In addition, yam has a supplementary effect on diabetes. Besides being prone to satiety and controlling food intake, mannan in mucus also improves glucose metabolism and improves insulin sensitivity.
recommended eating method: Lily yam millet porridge, glutinous rice lotus seed yam porridge, yam and papaya stewed spareribs, stir fried yam with fungus and green pepper, honey yam.
special tips: yam and taro are relatively easy to mold, it is best to buy and eat. Especially cooked, can only be stored in the refrigerator for 1 day. Finally, we need to remind that although potatoes are good, don’t eat them all at once. Potatoes and cereals account for 30% of the daily staple food intake.