Potatoes have high nutritional value and medicinal value. Generally, fresh potatoes contain starch 9-20%, protein 1.5-2.3%, fat 0.1-1%and crude fiber 0.6-0.8%. The nutritional components in 100g potato are: heat 66 ~ 1 13j, calcium1~ 60mg, phosphorus 15 ~ 68mg, iron 0.4mg~4.8mg and sulfur. In addition, potato tubers also contain carotene and ascorbic acid that cereals do not have. From the nutritional point of view, it has more advantages than rice and flour, and can supply a lot of heat energy to the human body, so it can be called "perfect food". People only rely on potatoes and whole milk to maintain their lives and health. Because the nutritional components of potatoes are very comprehensive and the nutritional structure is reasonable, but the contents of protein, calcium and vitamin A are slightly lower; And this is just a supplement to whole milk. Potato tuber has more water, less fat and less calories per unit volume. It contains 10 times of vitamin C, 4 times of B vitamins and several to several times of various minerals, and is a food for lowering blood pressure. By the same token, if you adjust your diet, you can "eat" the corresponding diseases. Potatoes contain a lot of carbohydrates, as well as protein, minerals (phosphorus, calcium, etc. ) and vitamins. It can be used as a staple food, as a vegetable, as an auxiliary food such as French fries and potato chips, as well as starch and vermicelli, and can also be used for brewing wine or as feed for livestock. Potatoes contain some toxic alkaloids, mainly solanine and mucormycol, but the toxic substances will decompose after being cooked at a high temperature of 170℃. Wild potatoes are highly toxic, and solanine poisoning can lead to headache, diarrhea, convulsions, coma and even death. However, the toxicity of common cultivated potatoes is very low, and there are few potato poisoning incidents. Generally, cultivated potatoes contain less than 0.2 mg/g of alkaloids, and generally more than 200 mg will lead to poisoning, which is equivalent to eating 1.4 kg of raw potatoes at one time. If potatoes are exposed to light during storage, they will turn green and toxic substances will increase; The purple eyes of germinated potatoes can also cause the accumulation of toxic substances, which is prone to poisoning incidents. Pay attention when eating. The new dietary guidelines suggest that everyone should eat potatoes about five times a week, with an intake of 50g-100g each time. Potatoes (potatoes) contain as much as 300 mg of potassium per 100 g, which is the most among more than 20 kinds of vegetables and fruits that are often eaten. A Japanese study found that eating 5-6 potatoes a week can reduce the risk of stroke by 40%. Let go of your belly and you won't get fat. Overweight is caused by excessive energy intake. How to eat obesity? One of Professor Zhao's methods is to eat more low-energy food. Protein, fat and sugar (starch) can be oxidized in cells to generate energy for life activities. Among them, the capacity per gram of fat is 9 kilocalories; The production capacity of sugar and protein is 4 kilocalories per gram. Therefore, the "new dietary guidelines" list cereals and potatoes with low productivity as staple foods, while limiting the intake of fat with high heat production. However, in order to lose weight, many people think that potatoes contain more starch (sugar) and regard them as fattening foods. Professor Zhao said that this is a misunderstanding. Among them, the water content of potatoes and sweet potatoes is as high as 70%, and the real starch content is only about 20%. And potatoes only contain 0. 1% natural fat. This is beyond the reach of other foods that can be used as staple food. Potatoes are a good way to lose weight. Potatoes have low productivity, so how can people feel full easily? Professor Zhao introduced that this is because potato foods are rich in soft dietary fiber. Dietary fiber is the tough wall layer of plant cells. After being eaten in human body, it is not absorbed and does not provide heat. However, because of its indispensable role in metabolism, it is listed as the "seventh nutrient" after sugar, protein, fat, water, minerals and vitamins. Why is it easy to feel full? Because cellulose has a small specific gravity and a large volume, it takes a long time to digest when it is filled in the stomach cavity after eating, which prolongs the emptying time of the stomach and thus produces a feeling of fullness.

tomato

It is sweet and sour, cool and slightly cold. It can clear away heat and quench thirst, nourish yin and cool blood, and enter the liver, stomach and lung meridians. It has the effects of promoting fluid production, quenching thirst, invigorating stomach, promoting digestion, clearing away heat and toxic materials, cooling blood, calming liver, nourishing blood and stimulating appetite, and can be used for treating thirst and anorexia. Reference sugar (glucose, fructose), protein, fat, malic acid, citric acid, carotene, vitamin B 1, B2, C, nicotinic acid, calcium, phosphorus, zinc, iron, boron, manganese, copper, iodine, adenine, fenugreek, choline and lycopene. It can reduce blood pressure and capillary permeability, and has certain anti-inflammatory and diuretic effects. Used for fever and polydipsia, or stomach heat and thirst, dry tongue; Deficiency of liver yin, blindness, dry eyes or night blindness; Yin deficiency and blood heat, epistaxis, gingival bleeding. It can also be used for hypertension. Usage raw food, or decoction. Tomato with white sugar: tomato 100g, blanched in boiling water, peeled, mashed, added with appropriate amount of white sugar, and evenly mixed. This recipe is good at benefiting the stomach, promoting fluid production, clearing away heat and removing annoyance. Can be used for treating fever or stomach heat, yin injury, polydipsia, xerostomia, etc.

The nutrition contained in eggs

Eggs are one of the best sources of nutrition for human beings. Eggs contain a lot of vitamins and minerals and protein with high biological value. For people, the protein quality of eggs is the best, second only to breast milk. An egg contains half an apple or half a glass of milk, but it also contains 8% phosphorus, 4% zinc, 4% iron, 12.6% protein, 6% vitamin D, 3% vitamin E, 6% vitamin A, 2% vitamin B, 5% vitamins B2 and 4. These nutrients are essential to the human body, and they play an extremely important role, such as repairing human tissues, forming new tissues, consuming energy and participating in complex metabolic processes. (1) protein: Eggs are rich in high-quality protein. Every 100g egg contains protein 13g, and the protein of two eggs is roughly equivalent to the protein of 50g fish or lean meat. The digestibility of egg protein is also the highest among milk, pork, beef and rice. (2) Fat: Every 65,438+000 grams of eggs contain 6 grams of fat, mostly concentrated in the yolk, and most of them are unsaturated fatty acids. Fat is emulsified and easily absorbed by the human body. (3) Amino acid: The methionine content in eggs is particularly rich, but both cereals and beans lack this essential amino acid. Therefore, mixing eggs with cereals or beans can improve the bioavailability of the latter two. (4) Other micronutrients: There are other important micronutrients in eggs, such as potassium, sodium, magnesium, phosphorus, etc., especially the iron in egg yolk reaches mg/00g；; Eggs are rich in phosphorus, but relatively insufficient in calcium. Therefore, milk and eggs complement each other in food nutrition. Eggs are also rich in vitamins a and B.

Edit the value and health care function of eggs in this paragraph.

In recent years, nutritionists and medical scientists at home and abroad have made new comments on the nutritional value and health care function of eggs. To sum up, there are five main aspects. Lecithin, triglyceride, cholesterol and yolk protein in brain-strengthening and intelligence-improving egg yolk have great effects on nervous system and physical development. Lecithin can be released after being digested by the human body, and choline can improve the memory of all ages. Protecting protein in liver eggs can repair liver tissue damage. Lecithin in egg yolk can promote the regeneration of liver cells. It can also increase the amount of human plasma protein and enhance the metabolic function and immune function of the body. American nutritionists and medical workers have made amazing achievements in preventing and treating atherosclerosis with eggs. They extract lecithin from eggs, walnuts and pig liver and give it to patients with cardiovascular diseases 4-6 tablespoons a day. After 3 months, the patient's serum cholesterol decreased obviously and achieved satisfactory results. Prevention of cancer eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. Trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. According to the analysis of human cancer mortality in the world, it is found that cancer mortality is inversely proportional to selenium intake. Anti-aging eggs contain almost all the nutrients needed by the human body. One of the longevity experiences of many elderly people is to eat an egg every day. Many health medicated diets circulated among the people in China are also inseparable from eggs. For example, Polygonum multiflorum Thunb boiled eggs, eggs boiled pig brains, egg congee and so on. If eggs are processed into salted eggs, the calcium content will increase obviously, from 55 mg per 100 g to 520 mg, which is about 0/0 times of that of fresh eggs, especially suitable for people who want to supplement calcium. Moreover, eggs are especially suitable for middle-aged and elderly people, and people with high blood pressure and hyperlipidemia can also eat them in large quantities.