China Health Network reporter Luo Huiwen/Taipei Report

Eat less to be thin? Autumn is coming, and the metabolic rate of human body is slower than that in hot summer. Many people are surprised that the numbers in weighing scale are rising quietly, and they are scared to eat less. They are deeply afraid that one more bite will make them fat. In fact, losing weight doesn't have to be hungry. Nutritionists say that replacing half a bowl of white rice with 1 bowl of sweet potato can increase satiety, help gastrointestinal peristalsis, simply change food and lose weight more easily.

Sweet potato high fiber helps detoxify and jump to lose weight.

Since ancient times, sweet potato with dense taste has been regarded as a super food for detoxification and health preservation by Chinese medicine. According to Compendium of Materia Medica, sweet potato has the effects of tonifying deficiency, invigorating spleen and regulating stomach, nourishing heart, eliminating sores and reducing swelling. Its rich dietary fiber can promote gastrointestinal peristalsis, and has the advantages of easy planting, easy acquisition and low price, which has been widely loved by dieters in recent years.

Wu Xiaozhi, a nutritionist at St. Martin's Hospital, said that from the perspective of western nutrition, per100g sweet potato, there are 102 calories, 24.7g sugar, 2.4g dietary fiber, 277mg potassium and 35mg phosphorus, which can provide heat and maintain normal physiological operation and metabolism. Moreover, the dietary fiber of sweet potato is more than that of white rice, which not only increases satiety.

Smart eating sweet potatoes partially replaces white rice, and is not afraid of being fat.

However, it should be noted that using sweet potato as a side dish or snack may lead to overeating and obesity. Nutritionist Wu Xiaozhi said that sweet potato is a kind of cereal root food, and its calorie is half less than that of white rice. Half a bowl of sweet potato (about 55g) has the same calories as 1 serving of staple food and 1/4 bowls of white rice. Partial substitution method should be adopted when ingesting to avoid getting fat after eating too much.

To put it simply, if the dieter used to eat a bowl of white rice every meal, in order to increase satiety and promote gastrointestinal peristalsis, two bowls of sweet potatoes can be used instead of 1 bowl of white rice, or half a bowl of sweet potatoes can be used instead of half a bowl of white rice. In addition to the general weight loss group, diabetics can also use sweet potatoes as snacks, but they can only eat half a bowl at a time. If you eat it as a meal, you need to change it to white rice.

Demonstration dish/sweet potato pancake

Ingredients: sweet potato 200g, low-gluten flour 20g, egg 1 piece, a little salt, fine sugar 10g, and vegetable oil 3 teaspoons.

Exercise:

Steamed sweet potatoes are pressed into mud and mixed with fine sugar, salt and eggs.

Sieve the low-gluten flour, then add it into the sweet potato paste and stir it evenly to make a paste.

Put vegetable oil in the pot, heat it, pour a proper amount of sweet potato paste into the pot, and fry until both sides are golden.

For more health information, please visit China Health Network.