First place: steamed potatoes

Steamed potatoes are the most ideal cooking method, which has little effect on nutrition and can retain natural flavor. Studies have shown that the loss of vitamin C after potato steaming is very small, and the retention rate is above 80%, but there is no loss of carbohydrates, minerals and dietary fiber, and the starch particles in it will be fully gelatinized, which will be more easily digested and decomposed in the body and will not bring a burden to the gastrointestinal tract.

Steamed whole potatoes with skin lose less nutrients, especially vitamin C, which is the most nutritious way to eat. Peeling and steaming will make it easier for water to enter potatoes, so steamed potatoes have too much water and taste bad.

Second place: mashed potatoes

Potatoes are steamed and pressed into mud, which is tender and smooth, and more suitable for the elderly and children. After reasonable collocation, it can also be used as diet food for people who need to control their weight, blood sugar and blood pressure. But some improper collocation will destroy the nutritional and health care function of mashed potatoes. For example, a lot of margarine, artificial pigment, essence and sugar are added to the "milk-flavored mashed potatoes" in some foreign fast food, which greatly reduces the nutrition of mashed potatoes. In addition, when making mashed potatoes, it is also best to steam the whole potato with the skin, and then peel and mash it.

Yogurt and nut mashed potatoes are recommended, which are not only delicious, but also add protein and minerals after adding yogurt and nuts, which are more nutritious and are good snacks. Nuts can be walnuts, cashews and peanuts.

Third place: braised potatoes

Potatoes are cut into large pieces, with fewer knives and fewer sections, so the loss of water-soluble vitamins, such as vitamin C and B vitamins, is also less. But when some people stew potatoes, they will fry them first, which will taste better, but it will destroy many valuable nutrients.

Roast beef with potatoes is a perfect match. Potatoes lack minerals such as iron and protein, while beef is rich in these nutrients. Beef lacks carbohydrates and vitamin C, and contains cholesterol. Potatoes can not only make up for the shortage of beef, but also contain rich dietary fiber, which can reduce the body's absorption of cholesterol.

Fourth place: fried potato chips

After potato slices are cooked, some nutrients will be lost. However, the cooking time of fried potato chips is generally short, which can make up for the shortage to some extent. Don't use blisters before frying potato chips, soaking will lose more nutrition.

Fifth place: fried potato shreds

Thin slices of potatoes will lead to a lot of nutrient loss. Moreover, most people soak the shredded potatoes in water before frying them, and some even blanch them first and then rinse them with cold water. These practices will make rich vitamin C and inorganic salts such as potassium and magnesium dissolve in water and lose. Moreover, the fried potato chips will absorb more oil because of their large cross section and increased surface area.

Early vinegar can not only improve the taste, but also improve the absorption rate of protein, calcium, vitamin C and other nutrients. Late salt will soften shredded potatoes on the one hand, and increase the loss of vitamin C on the other. If salt is put too early, it will increase the intake of sodium.

3. Then add wine, salt and sugar and mix well. Dish and sprinkle with chopped green onion.

Sixth place: Spicy shredded potatoes

This is a particularly popular dish in restaurants in recent years. After the shredded potatoes are fried, spices such as pepper are added, which is fragrant and spicy, but the nutrition has been greatly lost. Fried shredded potatoes not only lose almost all nutrients, but also produce carcinogens and attach more oil, which is particularly harmful to health.