In the fall and winter season, roasted sweet potatoes distributed with tempting aromas became a unique street scene. Sweet potatoes have the effect of nourishing the stomach and warming the stomach, so when the cold air strikes, eat a piece of sweet potato, and you will immediately feel warm and comfortable. In fact, the benefits of sweet potatoes are far more than these.
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Sweet potato is recognized as "champion vegetable"
Sweet potatoes are rich in dietary fiber, potassium, iron and vitamin B6 and other nutrients, and the heat is very low. Sweet potato and purple sweet potato belong to the category of sweet potato. Sweet potato can be divided into red heart, yellow heart, white heart, purple heart and many other varieties. In addition to their slightly different color and taste, the difference in nutritional value is not great.
The most important feature of sweet potato is its rich and excellent dietary fiber, which is conducive to gastrointestinal motility, smooth defecation, and is conducive to the elimination of feces. Western medicine believes that defecation is smooth, which is conducive to digestion, absorption, and enhanced immunity.
Generally speaking, red and yellow sweet potatoes taste sweet, so popular; white heart starch content is relatively higher, taste slightly dry, the more people in cold regions more like; popularization of purple sweet potato or in recent years Because it contains more antioxidant anthocyanins, it has a special taste and is loved by women and children.
Unlike other vegetables, sweet potatoes also contain more starch and a certain amount of high-quality protein that can be absorbed and used by the body, and even serve as a belly wrap. For this reason, many women regard it as the food of choice for weight loss.
7 health benefits of sweet potato:
1, conducive to weight loss.
The intake of modern people's oil, meat, and eggs is high, and the amount of exercise is small. It is easy to become obese and cause "rich people's disease". The characteristics of low fat, low heat production and strong satiety of sweet potato are in line with the basic requirements of dieters.
Each 100 grams of fresh sweet potato contains only 0.2 grams of fat, which produces 99 kcal of calories, which is about 1/3 of that of rice. Therefore, it is a good low-fat, low-calorie food. If it is used as a staple food, it can effectively reduce the consumption of other foods. Amount, and then achieve the effect of weight loss.
In addition, sweet potatoes can effectively prevent Sugar from becoming fat, which is good for bodybuilding.
2, to prevent high cholesterol.
Sweet potato inhibits cholesterol by 10 times that of other foods. So, if you have high cholesterol, you can eat two sweet potatoes.
3, assistant control of blood sugar.
The study found that patients with type 2 diabetes have improved their insulin sensitivity after taking white sweet potato extract, which helps control blood sugar.
4, reduce the risk of stroke.
Sweet potato is absolutely the king of "high potassium and low sodium". Studies have found that potassium-rich foods such as sweet potatoes can reduce the risk of stroke by 20%.
5, help lower blood pressure.
The auxiliary antihypertensive effect of sweet potato is mainly attributed to the rich potassium. Because potassium and sodium are important elements influencing blood pressure, if the body's intake of potassium is sufficient, it will promote the excretion of excess sodium; the consumption of potassium-rich foods will also promote the balance of minerals in the body, and finally To a certain auxiliary antihypertensive effect.
6, conservation joints.
Sweet potatoes are rich in mucin and have certain benefits for curing joints.
7, anti-cancer anti-cancer.
Sweet potato extract can effectively inhibit colon cancer and breast cancer; cooked sweet potato has a higher cancer inhibition rate than raw sweet potato.
Six health reminders for eating sweet potatoes:
1, do not eat raw.
The starch in raw sweet potatoes is difficult to digest, so it must be steamed or baked. Promote the use of cooking methods, less fried.
2, but not the amount.
Although sweet potato can be used as a staple food, if it is used as a staple food for a long period of time, it may cause malnutrition, especially for the special population who recover from serious illness and become pregnant. TCM diagnosis in the spleen and stomach, qi stagnation should also be careful food. Diabetic patients should follow the doctor's advice.
3, do not eat on an empty stomach.
Eat sweet potatoes on an empty stomach and it is easy to pan-acid and heartburn. In addition, sweet potatoes must be eaten hot, stomach will be comfortable.
4, with pickles, reduce pantothenic acid.
Sweet potatoes have a high sugar content. Eating too much produces a lot of stomach acid, which can cause vomiting water or "heartburn." At this point, eating pickles can reduce symptoms.
5, sweet potato porridge to eat, gastrointestinal flatulence.
Sweet potato easily produces a large amount of carbon dioxide gas in the gastrointestinal tract. If it is eaten too much, it can cause abdominal distension and burping. Sweet potato has a lot of sugar and it accumulates in the intestinal tract. It can also cause discomfort such as bloating.
When eating sweet potatoes, it is best not to eat while drinking water, or a small amount of sweet potatoes to increase the consumption of rice bran porridge, which will reduce gastrointestinal discomfort.
Compared with adults, children are more likely to have such problems. Infants and young children only recommend eating sweet potato porridge; older children can replace some of their staple foods with sweet potatoes in one meal, but do not exceed one third of the total amount of staple foods.
6, the old man try to eat fresh.
Long-term storage of sweet potatoes will lose water and increase sugar content. Therefore, the elderly should also try to eat fresh sweet potatoes.
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