Sweet potatoes, potatoes, taro, and yams are all potatoes
Which nutrition is good? How to mix it up?
On the way home in the evening,
The bitter cold wind blew through one after another,
It makes people shiver,
The smell of roasted sweet potatoes wafting from the street is really tempting.
A big piece of baked sweet potato,
Holding it in your hand can warm your hands,
Eating it in the stomach can warm the stomach.
Are you eating right?
Slimming mistake: Dinner is often a large piece of baked sweet potatoes, not slimming but fat, what's going on? Eat the right potatoes to slim down, eat the wrong to gain weight!
First, the nutrition of potatoes
Let's first look at the nutrition of potatoes.
Common potatoes include potatoes (potatoes), sweet potatoes (sweet potatoes, sweet potatoes), taro and yam. At present, potatoes and taro are often eaten as vegetables.
Nutritional misunderstanding: Some people say that potatoes have no nutrition, that is, point starch, mostly carbohydrates.
In fact, the carbohydrate content in potatoes is about 15%, and the protein and fat content is low, such as 100 grams of rice contains 2.6 grams of protein, 100 grams of sweet potatoes contain 0.7 grams of protein, the intake of the same amount of sweet potatoes and rice, sweet potatoes have less than one-third of the protein content of rice;
The potassium content in potatoes is also very rich, which can reach more than ten times that of rice, the vitamin C content in potatoes is higher than that of cereals, and the carotene content in sweet potatoes is a hundred times higher than that of rice.
Potatoes are also rich in dietary fiber (including soluble and insoluble dietary fiber), such as cellulose, hemicellulose and pectin, which is a good partner for the growth of intestinal probiotics - prebiotics, to help the healthy growth of intestinal probiotics, dietary fiber can also promote intestinal peristalsis and prevent the occurrence of constipation.
Table 1 Nutritional comparison of various 100 g potatoes with rice
▲ Data source: "China Food Ingredient List Standard Edition 6th Edition 2018"
*Dietary fiber data is based on USDA food composition data http://fdc.nal.usda.gov/fdc-app.html#/
The study found that an increase of 10 grams of dietary fiber reduced cardiovascular mortality by 25 percent. Dietary fiber can reduce the body's absorption of fatty cholesterol while reducing the risk of cardiovascular disease, helping us control blood lipids.
Potato foods are rich in dietary fiber for people with constipation: studies have found that eating 200 grams of sweet potatoes per person per day can significantly advance the timing of the first bowel movement, reducing the incidence of dry and hard stools and difficulty in defecation. Increasing the intake of potatoes can play a role in moisturizing and laxative, which is also very good for controlling blood pressure, protecting cardiovascular disease and maintaining intestinal health.
Second, the appropriate intake
Potato foods in the "Dietary Guidelines for Chinese Residents" recommend adults to consume 1-2 taels per day, and 1-1.5 taels for the elderly over 65 years old. Healthy adults are advised to replace a portion of the staple food with potatoes instead of fine rice noodles.
Sweet potato 100g
Potatoes 100g
Taro 100g
Yam 100g
Swipe left or right to see more
A large piece of 500g sweet potato weighs about 400g and has an energy of 305 kcal, which is equivalent to 262g of rice.
Sweet potatoes are good, but don't overdose! Recommendation: Eat potatoes while reducing the intake of some staple foods.
Sweet potatoes 500g before roasting (left) 400g after baking (right)
400 grams of sweet potatoes after roasting 500g, the energy is equivalent to 262 grams of these two bowls of rice.
Every night a big chunk really can't slim down!
If the cooking method is wrong, there are more shocking. Take a look at the difference between the 200 kcal steamed sweet potatoes, fried fries and potato chips
172 grams of rice
Steamed sweet potatoes 263 g
Fries 67 g
Potato chips 33 g
So the right intake and the right way to cook are important!
Third, potato collocation
Potato combination, thickness and thin combination, more balanced nutrition. Potatoes are low in protein, so we can eat them with protein-rich foods such as eggs, legumes, milk, and meat.
01
Potatoes are staple foods
Potatoes, sweet potatoes, taro, yams, etc. can be steamed, boiled or roasted and eaten directly as a staple food, or can be made into creative dishes:
Sweet potato purple potato cartoon bean bun
(Add red bean paste to increase protein content)
Sweet potato purple potato milk fragrant steamed bun
(And noodles are added part of the milk instead of water,
to increase the amount of protein)
Sweet potato egg noodles
(When making noodles, add eggs and noodles,
02
Potatoes are used as dishes
There are a variety of potato dishes in home cooking, and fried shredded potatoes are the favorite of many friends. Potatoes can also be cooked with vegetables or meat:
Goulash with potatoes
Yam stewed ribs
Taro stew
03
Potatoes are used as a snack
Take dried sweet potatoes, for example.
Fourth, healthy cooking methods
It is best to use a steamed stew cooking method
Do not eat more french fries and potato chips
Net red cheese baked sweet potato energy is relatively high
5. Warm tips
Potatoes should be ingested in moderation, once eating too much will appear acid reflux, heartburn, bloating, we through the combination of seasonings (eat some low-salt squeezed vegetables) and control the total intake of potatoes (2 two per day), you can avoid the occurrence of acid burn this phenomenon.
Contributed by: Sha Yimei, Food and Health Institute of the Municipal Center for Disease Control and Prevention
Edit: Suki
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