Sweet potato, potato, taro and yam are all potatoes, which one is better in nutrition? How to reasonably match? Dinner is often a large piece of baked sweet potatoes, not slim but fat, what happened?
Beijing CDC said, potatoes with a combination of coarse and fine, more balanced nutrition. Potato protein content is low, you can eat with protein-rich eggs, beans, dairy and meat and other foods together.
In addition, potatoes eat the right slimming, eat the wrong fat gain. Suitable intake and suitable cooking method is important, it is best to use the cooking method of steaming and stewing, it is not advisable to eat more French fries and fried potato chips, Netflix cheese baked sweet potatoes are relatively high energy.
Potato food in the “Dietary Guidelines for Chinese Residents” recommended daily intake of 1-2 taels for adults, 1-1.5 taels for the elderly over 65 years old. A large piece of weight 500g sweet potatoes baked weight about 400g, energy 305 kcal, equivalent to 262g rice. Sweet potatoes are good, but do not overdo it. It is recommended to eat potatoes while reducing the intake of some staple foods.
Others say that there is nothing nutritious potatoes, is a point of starch, mostly carbohydrates.
In this regard, the Beijing CDC said, in fact, not, potatoes in carbohydrate content of about 15%, protein, fat content is low, such as rice 100 grams contains 2.6 grams of protein, sweet potatoes 100 grams contains 0.7 grams of protein, the intake of the same amount of sweet potatoes and rice, sweet potatoes protein content is less than one-third of rice.
Potatoes are also very rich in potassium, 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.
Studies have found that an increase of 10 grams of dietary fiber is associated with a 25% reduction in cardiovascular disease mortality. Dietary fiber can reduce the body’s absorption of fatty cholesterol, while reducing the risk of cardiovascular disease and helping us control blood lipids.
Potatoes are rich in dietary fiber, and one study found that eating 200 grams of sweet potatoes per person per day can significantly advance the timing of the first bowel movement and reduce the incidence of dry, hard stools and difficult bowel movements. Increasing the intake of potatoes can play a laxative effect, for blood pressure control, cardiovascular protection and maintain intestinal health is also very good.
The Beijing CDC reminds that potatoes should be consumed in moderation, too much at a time will appear acid reflux, heartburn, bloating, through the combination of seasonings (eat some low-salt squash) and control the total intake of potatoes (2 taels per day), you can avoid the phenomenon of acid reflux and heartburn.
