Since the weather has cooled down, the atmosphere in autumn has become more intense. If you want to talk about the most attractive taste of the season now, it must be the roasted sweet potato on the streets and alleys. Before you can get to the oven, you can smell the tempting sweet fragrance...
In the editor's impression, sweet potato is a very down-to-earth food. It is cheap and tastes good, but many people don't know that it actually has a high-end and atmospheric title - World Health Organization "Healthy Food Ranking" Best Vegetable Championship.
Why can the inconspicuous sweet potatoes rank first among the many vegetables? Let’s learn about it together~
Unexpected benefits of sweet potato
"Compendium of Materia Medica" records : Sweet potato has the effects of replenishing deficiency, nourishing energy, strengthening the spleen and stomach, and strengthening kidney yang. Modern scientific research shows that , sweet potatoes are rich in nutrients and are rich in protein , starch, pectin, cellulose, amino acid , vitamins and various minerals. is known as "longevity food".
1
protects blood vessels, high potassium, low sodium
Once people get older, the most feared thing is that blood vessels are blocked. Sweet potatoes contain carotene and vitamin C components, which have a strong anti-lipid oxidation effect. can delay blood vessel aging to a certain extent . Sweet potatoes also contain a large amount of mucin protein and potassium, which can maintain the elasticity of blood vessel walls. can prevent atherosclerosis to a certain extent .
In addition, sweet potato is also a high-potassium food, and is called "high-potassium and low-sodium treasure". We all know that excessive sodium intake is not good for blood vessels, and potassium can help increase the excretion of sodium in the urine, and can help stabilize blood pressure.
2
Hydrink intestines and laxative , reduce fat
As the saying goes, "one pound of sweet potatoes and two pounds of shit", have you noticed that after eating sweet potatoes, the stool is smoother? This is because sweet potatoes are rich in dietary fiber .
Dietary fiber can help the intestine absorb water in the gastrointestinal tract, plays a role in moistening the intestines and laxative tent , and can also help the intestines to eliminate toxins. achieves the purpose of nourishing the intestines and protecting the intestines.
Foods with high dietary fiber can generally feel full by eating a little bit. A high sense of fullness can help reduce the intake of other foods, thus achieving the effect of losing weight and losing fat and controlling weight . We also know that obesity is a high-risk cause of many diseases, including cancer!
3
Clear Free radicals
Carotene in sweet potatoes is helps to remove free radicals in the body and anti-aging . Sweet potatoes also contain glycolipid , storing protein and other ingredients. These ingredients have anti-cancer effects in experiments. In addition, the report from World Cancer Research Foundation pointed out that foods rich in dietary fiber "probably" can prevent the occurrence of colorectal cancer, and sweet potatoes are very rich in dietary fiber.
4
Improve immunity and improve eyesight
Yellow foods are generally rich in carotene, and sweet potatoes are no exception. Don’t underestimate this ingredient. It is a very powerful antioxidant that can help remove oxygen free radicals and toxic substances in the human body. helps the human body enhance immunity. sweet potato also contains a physiological active substance called "deoxyepidonesterone", which promotes the vitality of brain cells and endocrine hormones, so it can delay intellectual decline and increase the body's resistance.
In addition, carotene can be converted into vitamin A in the body. Vitamin A can help us improve dark vision , relieve eye fatigue, and maintain normal visual functions.
5
Strengthen the spleen and kidney
According to the "Compendium of Materia Medica", sweet potatoes can "replenish deficiency, nourish qi, strengthen the spleen and stomach, and strengthen the kidney yin". Traditional Chinese medicine believes that sweet potatoes enter the spleen and kidney meridians, and can not only strengthen the spleen and stomach, but also nourish the kidney yin.
Autumn and winter health, and you must eat sweet potatoes!
Some seasons, and there are seasonal things in every season, such as eating flowers in spring, leaves in summer, fruit in autumn, and root in winter. The climate in autumn and winter is cold, and the principle of health preservation is to store it. sweet potatoes warm to nourish , which is rich in carbohydrates , protein, starch, dietary fiber and minerals. can provide energy to the body and enhance the body's ability to keep warm.
In addition, foods like sweet potatoes and potatoes are easy to preserve, usually not expensive, and can fill your stomach. is a very cost-effective tonic choice for autumn and winter.
Some people tend to have heartburn after eating sweet potatoes. Because sweet potatoes contain gasification enzymes, they will produce a large amount of carbon dioxide gas in the gastrointestinal tract, which is why it is easy to fart after eating sweet potatoes. Gasification enzymes can also stimulate the large amount of secretion of gastric acid, causing heartburn.
At this time, add some Xiaomi in to solve this problem . Xiaomi has the effect of inhibiting gastric acid secretion, so the combination of millet and sweet potato can correct the disadvantage that sweet potatoes can easily lead to increased gastric acid secretion.
Recommended: Sweet potato millet porridge
Ingredients: Appropriate amount of sweet potatoes, appropriate amount of millet
Method: Peel the sweet potato and cut it into small pieces, add millet and water to the pot, boil over high heat and turn to low heat, then cook for 20 to 30 minutes, and cook until the sweet potato porridge is soft and sticky. (When cooking porridge with rice cooker, put all the ingredients in it, and follow the porridge mode)
Efficacy: Sweet potatoes taste sweet, millet strengthens the spleen and stomach, replenishes deficiency and sleep, and is also easy to digest.
is especially suitable for people with weak constitutions, mothers, children and injured patients.
Recommended: Sweet potato steamed rice
Ingredients: appropriate amount of sweet potato, appropriate amount of rice
Method: Peel and cut the sweet potato into pieces, put it in the rice, add appropriate amount of water according to the usual way of cooking rice, and then drop a drop of vegetable oil or two, and steam it.
Effect: Sweet potatoes and rice are steamed together, and the combination of thickness can not only promote digestion, prevent constipation, but also supplement nutrition . It can be eaten as a staple food in normal times.
Recommended: Sweet potato soup
Ingredients: Appropriate amount of sweet potato, one slice of ginger
Method: Cut the sweet potato into shreds, then add a piece of ginger and cook until the sweet potato is soft and glutinous.
Efficacy: Sweet potatoes are sweet in taste, strengthening the spleen and replenishing deficiency, while ginger tastes spicy, which is pungent in appetite and strengthening the spleen.
" Huangdi Neijing " believes that eating spicy foods and sweet foods together can achieve the effect of warming and nourishing yang energy.
Baked sweet potato tips
Do you have any doubts? Why are the sweet potatoes steamed at home or roasted in the microwave always not as delicious as you buy outside? Did the sweet potatoes outside do anything?
In fact, what plays a key role in the taste of sweet potato is - temperature and time. During the roasting process, the water is lost and the sugar is concentrated; secondly, as the temperature increases, the sweetness of the sweet potato will also become higher. Roasted sweet potatoes on the street are usually continuously heated in high temperatures, which naturally tastes sweeter.
Usually, when we use a rice cooker to cook sweet potatoes, we can cook sweet potatoes with sugar juice after the water boils and boil them for a longer time.
When roasting sweet potatoes in the oven, set it at a lower temperature (about 100℃) and slowly bake them over a longer time (1.5~2 hours), which can also achieve the effect of "sweet to the point of flowing oil".
Notes on eating sweet potatoes
1
Sweet potatoes: starch champion. promotes fluid and moistens the lungs, and it is best to choose sweet potatoes. has a dry taste, low sugar content, and is more full. It tastes better when steamed and boiled.
Sweet potato: the highest sugar content. sweet potato has less starch and high sugar content. It tastes sweet and soft, and does not taste dry. Whether it is steamed, cooked, or roasted, it is very delicious.
Purple potato: anthocyanins treasure house. purple sweet potato has less starch, high protein content, richest dietary fiber, and slightly better laxative effect. It has moderate sweetness and taste, is slightly expensive, and contains high anthocyanins. has good anti-aging effects. is more suitable for steaming and making it into desserts.
2
Eat appropriate amounts of
According to the recommendations of the Nutrition Society, healthy adults should consume 250 to 400 grams of cereal and potato food every day, including 50 to 150 grams of whole grains and mixed beans and 50 to 100 grams of potatoes.
is converted into our daily diet. It is probably just to eat sweet potatoes and white rice in a ratio of 1:3, under the premise that the total amount of staple food remains unchanged.
3
You should eat less or not eat
Sweet potatoes have the effect of strengthening the spleen and stomach, but the more bad the stomach, the more you cannot eat more. Because the sugar in it will increase gastric acid secretion and increase gastric pressure. For people with poor stomach, this will stimulate the ulcer surface or gastric mucosa and cause stomach discomfort.
4
Cooked thoroughly to eat
If the starch granules in sweet potatoes are not damaged by high temperature, it will be difficult to digest after eating, and the remaining part remains in the intestines, which will cause abdominal discomfort.
sweet potatoes are good, but don’t step on these “2” taboos!
Any food, and nutrition, it also has its own taboos when it comes to eating. If you are not careful, it may have adverse effects on your health.
1. Sweet potatoes do not eat the skin
It is best not to eat the skin of sweet potatoes, because the skin of sweet potatoes contains a large amount of alkaloids, which will cause gastrointestinal discomfort after consumption.
In addition, after the sweet potato is stored for a long time, will sometimes have dark spots . Black spot sweet potato contains toxic substances such as sweet potato ketone and sweet potato ketone alcohol. These two substances will cause damage to the human liver, and in severe cases, it will cause liver failure, respiratory stagnation and even death.
Moreover, this toxin will not be destroyed under high temperature cooking , so from a safety perspective, it is safer not to eat this sweet potato.
Tips: Black spot will invade the potato meat, and such sweet potatoes smell bitter.
But you don’t have to talk about the changes in dark spots. If you encounter sweet potatoes with dark spots, you will have no problem as long as you clear the lesion site.
2. It is not okay to eat sweet potatoes for a meal
Although sweet potatoes are rich in nutrients, they cannot be eaten alone. It is best to eat them with vegetables, fruits and protein foods to achieve nutritional imbalance.
For example, when eating sweet potatoes, you can eat less pork, which can promote the absorption of fat-soluble carotene and vitamin E; it can also be paired with some salty dishes, which not only regulates the taste, but also reduces stomach acid and eliminates gastrointestinal discomfort.
