Sweet potato, also called sweet potato, sweet potato, sweet potato, sweet potato. It is not only widely planted and eaten in China, but also recognized as a fitness longevity food in Xian Yi. It is suitable for all ages, low in price and delicious. It is both a food and a vegetable. Why is it called Fitness longevity food?
First, it is nutritious. According to chemical analysis, each kilogram of sweet potato contains 256 grams of sugar, protein 15 grams, calcium 156 mg, phosphorus 174 mg, and various vitamins, especially carotene, which is the best among cereals and vegetables.
Second, because it contains a mucin with special functions. This mucin not only can maintain the elasticity of human cardiovascular wall, prevent arteriosclerosis, reduce subcutaneous fat, prevent connective tissue atrophy of liver and kidney, and prevent collagenosis, but also has a good lubricating effect on respiratory tract, digestive tract, joint cavity and serous cavity.
Third, it contains more starch and cellulose. After eating, people can absorb a lot of water in the intestine and increase the volume of feces, which can not only prevent constipation and reduce the occurrence of intestinal cancer, but also help prevent the formation of cholesterol in the blood and prevent coronary heart disease.
Fourthly, it is a physiological alkaline food, which can neutralize the acidic substances produced by meat, eggs, rice and flour, adjust the acid-base balance of human body, and has positive significance for maintaining human health.
Although sweet potato is a cheap and delicious fitness longevity food, it contains oxidase and crude fiber, which will produce a lot of carbon dioxide gas in human stomach. Because of its high sugar content, eating too much will produce gastric acid, causing abdominal distension, heartburn and other symptoms.
So eating sweet potatoes should pay attention to science. Note: eat it cooked, not raw. Because a large number of starch particles contained in sweet potatoes are covered with a tough cell membrane, only after being cooked and steamed can the human body digest and absorb them.
At the same time, only in this way can most oxidase be destroyed and the production of carbon dioxide gas be reduced. Don't eat too much at a time, try to use fine processing, preferably with rice and noodles, to reduce the production of stomach acid and prevent symptoms such as bloating and heartburn.
(2) How to eat the healthiest? Here are some suggestions:
1. Reduce meat intake
Eating too much meat, in addition to protein's excessive intake, will increase the burden on the kidneys, but also accidentally eat too much animal fat, leading to hyperlipidemia and cardiovascular diseases.
2. Choose foods cooked in low oil.
Choose more cooked foods such as steaming, boiling, marinating and roasting, and choose less frying and frying, which can reduce oil intake, reduce calories and avoid obesity.
Choose foods with low fat content.
Choose natural ingredients without frying, and meat can choose parts with less fat. In addition, the visible oil should also be removed as much as possible, such as not eating chicken skin, duck skin and visible fat oil.
4. Eat enough grains and roots.
The recommended amount of grains and roots is three to six bowls a day, but the required calories vary according to each person's body shape and activity, and can be increased or decreased according to individual needs.
5. Eat more fruits and vegetables
Carry out the life rule of "five fruits and vegetables a day"-three vegetables and two fruits a day.
6. Eat all kinds of food in a balanced way
No food contains all the nutrients the human body needs. In order to make the body fully obtain all kinds of nutrition, it is necessary to eat all kinds of foods in a balanced way with six kinds of foods, and not to be partial to food. The choice of food is based on the principle of choosing more fresh food.
7. Three meals are mainly martial arts.
Rice, noodles and other foods are rich in starch and a variety of essential nutrients, which are the most ideal source of heat for human body and should be used as the staple food for three meals. In order to avoid eating too much fat from the diet, we should keep the traditional eating habits of China people who take Chinese food as the staple food.
8. Try to choose high-fiber foods.
Foods rich in fiber can prevent and improve constipation and reduce the risk of colorectal cancer; It can also lower blood cholesterol and help prevent cardiovascular diseases. Eating plant food is the best way to get fiber. Foods rich in fiber include beans, vegetables, fruits and whole grains, such as brown rice, whole wheat products and sweet potatoes.
9. The dietary principle of less oil, less salt and less sugar.
* A high-fat diet is closely related to obesity, fatty liver, cardiovascular diseases and some cancers. A diet high in saturated fat and cholesterol is one of the main factors leading to cardiovascular diseases. Usually, you should eat less fatty foods such as fat meat, pork belly, dried meat, sausages, drupes, cakes and high-fat snacks. You should also eat less foods with high cholesterol content such as viscera, egg yolk and fish eggs. Cooking should use as little oil as possible, and use steaming, boiling, frying and frying instead of frying to reduce oil consumption.
* The main component of salt is sodium, and it is easy to get high blood pressure if you eat high-sodium food frequently. Cooking should use less salt and condiments with high salt content or sodium content, such as monosodium glutamate, soy sauce and various sauces; And eat less pickled vegetables and snacks or processed foods with strong flavor.
* Sugar contains almost no other nutrients except calories, and it is easy to cause tooth decay and obesity. Try to eat as little as possible. Usually Chinese and western cakes are not only rich in polysaccharide, but also greasy, so they should be eaten in moderation.
10. Eat more foods rich in calcium.
Calcium is the main component of bones and teeth. Taking enough calcium can promote normal growth and prevent osteoporosis. Foods containing more calcium include bean products and dark green vegetables.
(3) The following are the top ten junk foods, so you should eat less or not.
Fried dough sticks and sesame cakes have always been our daily breakfast. Nowadays, soda and fruit juice have replaced boiled water as the main drinks for primary and secondary school students, and hamburgers and French fries are popular among teenagers as fashionable fast food. In fact, while people are constantly pursuing perfection, innovation and westernization in their diet, "junk" food is quietly coming to your table. A few days ago, the World Health Organization announced the top ten junk foods in the world and their hazards. For your health, don't eat the following foods often or less.
First, the main hazards of fried food are: 1, fried starch causes cardiovascular diseases; 2, containing carcinogens; 3, vitamin destruction, protein degeneration.
Second, the main hazards of pickled food are: 1, which leads to hypertension, kidney overload and nasopharyngeal carcinoma; 2, affect the mucosal system (harmful to the stomach); 3, easy to get ulcers and inflammation.
Three, the main hazards of processed meat food (dried meat, floss, sausage, etc.). ) are: 1, which contains one of three carcinogens: nitrite (antiseptic color); 2, containing a large number of preservatives, increasing the burden on the liver.
4. The main hazards of biscuits (excluding low-temperature baking and graham crackers) are: 1. Excessive edible essence and pigment will aggravate the burden of liver function; 2, vitamin damage is serious; 3. Too many calories and low nutrition.
5. The main hazards of soft drinks and cola foods are: 1, which contains phosphoric acid and carbonic acid and will take away a lot of calcium in the body; 2, the sugar content is too high, and there is a feeling of fullness after drinking, which affects the dinner.
6. The main hazards of convenience foods (mainly instant noodles and puffed foods) are: 1, high salt content, preservatives and flavors, and liver damage; 2, only calories, no nutrition.
7. The main hazards of canned food (including fish and fruit) are: 1, destroying vitamins and denaturing protein; 2. Too many calories and low nutrition.
Eight, the main hazards of preserved plum food are: 1, which contains one of three carcinogens: nitrite; 2, the salt is too high, containing preservatives and flavors, which is harmful to the liver.
Nine, frozen dessert food (ice cream, popsicles and all kinds of ice cream) main hazards are: 1, containing cream is easy to cause obesity; 2. Too high sugar content affects dinner.
X. The main hazards of barbecue food are: 1, which contains a large amount of "triphenyltetrapropylpyridine" (the first of the three carcinogens); 2. 1 Toxicity of roasted chicken leg = 60 cigarettes; 3. It leads to carbonization and degeneration of protein, which increases the burden on kidneys and liver.
Actually, junk food is not inedible. The key is to know how to balance nutrition and calories and how to balance diet, so as to reduce or avoid the harm of junk food to you.
Eat more healthy foods such as vegetables, fruits and beans to ensure a diversified diet.