The footsteps of autumn are getting closer, and various crops have begun to enter the harvest season: chestnut, corn, yam, peanuts, sweet potatoes, and so on.In these seasons of food, sweet potatoes have won the love of people in all ages with their excellent taste and the price of the people.
It can bake and fry, but also steamed and cook, so that the "grounding" cooking method has made it a "mass cuisine" in our country.So is sweet potato favorable or harmful to our body?Can you eat it often?
Sweet potatoes are a food with high nutritional value, and their nutritional value is mainly reflected in the following aspects.The first is vitamin. Sweet potato is an excellent source of vitamin A, especially in the sweet potatoes with orange meat, and its content is more abundant.Vitamin A has an important role in eye health, which can promote the healthy development of the retina and prevent night blindness and dry eye.
At the same time, sweet potatoes are also rich in vitamin C. This is a powerful antioxidant that can help the body resist oxidation and protect the health of the body.In addition, sweet potatoes also contain vitamin B groups, including vitamin B1, B2, B3, B5, and B6. These vitamins have an important role in the metabolism of the body and the production of various cells.
The second is minerals. Sweet potato is an important source of mineral potassium. Potassium can help regulate the water balance in the body and maintain the normal function of the heart. It has a positive effect on preventing high blood pressure.In addition, sweet potatoes also contain a certain amount of calcium and magnesium. These minerals also have an important role in maintaining bone health and maintaining the normal operation of nerve and muscle function.
The third is dietary fiber. Sweet potatoes are rich in dietary fiber. This fiber can improve satiety and help control weight.At the same time, it also has a positive effect on maintaining intestinal health and preventing constipation.Dietary fiber can also help regulate blood sugar and cholesterol levels, which has a good effect on preventing chronic diseases such as heart disease and diabetes.
The fourth is antioxidant substances. Sweet potatoes are rich in antioxidant substances, such as β-carotene, anthocyanins, ascorbic acid, etc. These substances can help the body resist oxidation and protect the body from free radical violations.
Finally, starch in sweet potatoes. These starch is mainly resistant to starch. This starch is not easy to be digested and absorbed by the human body, which forms a substance similar to dietary fiber in the body.healthy.
Although the calories of sweet potatoes are relatively low, their nutritional value is extremely rich, including almost all basic nutrients needed by the human body.And sweet potatoes are easy to store and cook, which is an ideal healthy food.
It can be baked, steamed, stewed, boiled, fried, or made into a variety of foods such as sweet potato flour. Whether it is a staple food, or a snacks or side dishes, it is a very good choice.
Sweet potatoes are rich in nutrients. After consumption, it can effectively promote the metabolism of the human body, stimulate the generation of new cells and promote the apoptosis of old cells.This can effectively enhance the self -repair function of each organ, so consumption of sweet potatoes in moderation is very beneficial to health.The following is the benefits of some regular eating sweet potatoes:
Sweet potatoes are rich in 1. Enhance physical immunity
Vitamin C, this substance can effectively enhance the immune system.In addition, the potassium in sweet potatoes helps bone health. At the same time, calcium elements in sweet potatoes can protect bone joints and strengthen the body.
2. Weight loss and shaping
Sweet potatoes are rich in dietary fiber.This fiber can absorb a lot of water in the body, help enhance satiety, effectively reduce people’s intake of other high -calorie foods, and play a role in weight loss.At the same time, the dietary fiber rich in sweet potatoes also has a good promotion effect on intestinal health, which can help to defecate and reduce waste accumulation in the body.
3. Anti -aging
Sweet potatoes contain a large amount of carotene. This substance can play a good antioxidant effect in the human body, which helps to remove harmful free radicals in the body.If these free radicals enter the body, they will accelerate the aging process of the human body.
Therefore, regular consumption of sweet potatoes can delay skin aging and play a role in anti -aging.And vitamin E and carotene in sweet potatoes can prevent melanin from generating and prevent elderly spots and melasma.
4. Prevent cardiovascular disease
Sweet potatoes contain a large amount of unsaturated fatty acids, which can help prevent fat from blood vessels.This can maintain the elasticity of the blood vessels and reduce the viscosity of the blood at the same time.Frequent consumption of sweet potatoes can also reduce the risk of arteriosclerosis and prevent the occurrence of cardiovascular and cerebrovascular diseases.
From the benefits of eating sweet potatoes in appeal, we can see that sweet potatoes are indeed a good food.Therefore, sweet potatoes are good for the body, and we can eat it in moderation on weekdays.But this is not to say that we can eat sweet potatoes casually. In fact, there are still some places to pay attention to when eating sweet potatoes.
1. Avoid eating raw food potato
The starch cell membrane of sweet potatoes is difficult to digest in the human body without high temperature damage.At the same time, when cooking sweet potatoes, the cooking time should be extended appropriately, which is conducive to destroying the "gasification enzymes" in sweet potatoes, and avoiding discomfort such as bloating, heart burning, snoring, nausea, etc. after eating.
2. Pay attention to buying sweet potatoes
When buying sweet potatoes, choose sweet potatoes with smooth skin and bright colors. There are no traces of insects and mildew.At the same time, the preservation of sweet potatoes is also very important.Although sweet potatoes have strong storage, they can maintain their nutritional value in a suitable environment.It is generally recommended to save in a cool and dry environment.
3. It should be
The cooking method of sweet potatoes has a great impact on its nutritional value.Baked sweet potatoes and steamed sweet potatoes are the most common ways to cook. They not only retain the nutritional value of sweet potatoes to the greatest extent, but also increase the taste and flavor of sweet potatoes.
On the other hand, excessive cooking, such as high temperature fried, may destroy the nutrients of sweet potatoes.At the same time, it will increase its heat, so the cooking method should be carefully selected.
All in all, eating a moderate amount of sweet potatoes has many benefits to our bodies, including enhanced immunity, anti -aging, weight loss and prevent cardiovascular disease.Doctors suggest that for healthy adults, daily ingesting about 200-300 grams of sweet potatoes are usually suitable.
Of course, the intake of sweet potatoes mainly depends on personal nutritional needs, amount of exercise and physical condition.Sweet potatoes are rich in dietary fiber. If you consume too much at a time, you may cause digestive discomfort, such as bloating and stomach discomfort.Therefore, pay special attention when eating.