1, weight loss principle of sweet potato
There may be many people who don't know that sweet potatoes are actually very low in calories and quite full; In addition, it also contains balanced nutrition. Among them, cellulose plays a good role in stimulating intestinal peristalsis and promoting smooth excretion; Then, because the fiber structure can not be absorbed in the intestine, it has the special function of preventing sugar from becoming fat, so it is the most ideal and cheapest diet food.
2. How to eat sweet potatoes to lose weight
Eat sweet potatoes for breakfast.
Morning is an important time for the body to detoxify, especially after a night's rest, and the stomach is in urgent need of discharging garbage. At this time, eating sweet potatoes, in which dietary fiber can accelerate intestinal peristalsis, easily defecate, make the intestines unobstructed, and play the role of detoxification and weight loss.
Suggestion: light sweet potato porridge; Wash the sweet potato, cut it into pieces with skin, put it in a pot, add washed japonica rice and boiled porridge, and add red dates and sesame seeds to taste.
With reasonable thin and fast.
Sweet potato lacks protein and lipids, so it should be eaten with vegetables, fruits and protein foods to avoid nutritional imbalance. Most importantly, after eating sweet potatoes, the calcium contained in them needs to be absorbed in the human body for 4 to 5 hours. In this way, it will also help the body to establish a fat isolation layer, reduce the absorption of excess fat in the body and excrete it. Then we can reduce the intake of high-calorie and high-fat foods and gradually achieve the goal of losing weight.
Moderate diet can make you thin.
Sweet potato is low in calories and rich in cellulose, but eating too little or too much will not work! Eating too much can easily cause gastrointestinal discomfort, and eating too little can't play the role of cellulose, so it is very important to eat in moderation.
Suggestion: It is more beneficial for a person to eat about 2 sweet potatoes every day to lose weight.
3, sweet potatoes should pay attention to lose weight
Sweet potatoes should be cooked.
Just be sure to steam the sweet potato and cook it thoroughly. Because the cell membrane of starch in sweet potato is not destroyed by high temperature, it is difficult to digest. Moreover, the gasification enzyme in sweet potato will not be destroyed by high temperature, and it will cause discomfort after eating, but it will make the stomach uncomfortable, leading to slower metabolism in the body and obesity.
Eat sweet potato "heartburn" with small pickles
Sweet potato has a high sugar content. Eating too much will stimulate gastric acid secretion and make people feel heartbroken. Therefore, it is best to eat sweet potatoes with a little pickles, which can effectively inhibit stomach acid.
Be careful to eat sweet potatoes for indigestion.
Sweet potato has a lot of sugar, which can't be absorbed by the body for a while, and the rest is easy to ferment in the intestine, making the abdomen uncomfortable. Chinese medicine believes that people with dampness blocking the spleen and stomach, qi stagnation and blood stasis should be careful to eat sweet potatoes.
Sweet potato and persimmon should not be eaten together.
Sweet potato and persimmon should not be eaten at the same time in a short time, at least five hours apart. If eaten at the same time, the sugar in sweet potato will ferment in the stomach, which will increase the secretion of gastric acid and precipitate and condense with tannin and pectin in persimmon to produce lumps. When the amount is serious, it can cause gastrointestinal bleeding or gastric ulcer.
In fact, good methods are all we are constantly exploring, which will make our weight loss effect better and better. We must stick to it! Only by persisting will we be one step closer to success!
4. Nutritional value of sweet potato
Modern people eat more oil, meat, eggs and milk, exercise less, and are prone to obesity, which leads to "rich diseases". Sweet potato has the characteristics of low fat content, less heat production and strong satiety, which just meets the basic requirements of dieters.
Every 100g of fresh sweet potato contains only 0.2g of fat, generating 99 kilocalories of heat energy, which is about 1/3 of that of rice. So it is a good food with low fat and low heat energy. If it is a staple food, it can effectively reduce the intake of other foods, and then achieve the effect of losing weight.
In addition, sweet potato can effectively prevent sugar from being converted into fat, which is beneficial to bodybuilding.
1. Preventing high cholesterol
Eating sweet potatoes regularly can improve and inhibit cholesterol in the body, because studies have found that sweet potatoes inhibit cholesterol ten times as much as other foods. If your cholesterol is high, you can eat more sweet potatoes.
2. Auxiliary blood sugar control
It is found that the insulin sensitivity of patients with type 2 diabetes is improved after taking sweet potato extract, which is helpful to control blood sugar.
3. Reduce the risk of stroke
Sweet potato is the absolute king of "high potassium and low sodium". Studies have found that foods rich in potassium such as sweet potatoes can reduce the risk of stroke by 20%.
Step 4 help lower blood pressure
The auxiliary hypotensive effect of sweet potato is mainly attributed to its rich potassium. Because potassium and sodium are important elements that affect blood pressure, if the human body ingests enough potassium, it will promote the blood to discharge excess sodium; Eating foods rich in potassium will also promote the balance of mineral levels in the body, and ultimately play a certain role in assisting blood pressure reduction.
Maintain joints
Sweet potato is rich in mucin, which is good for maintaining joints.
Step 6 fight cancer
Sweet potato extract can effectively inhibit colon cancer and breast cancer; The cancer inhibition rate of cooked sweet potato is higher than that of raw sweet potato.
5. Sweet potatoes should not be eaten like this.
1. Don't eat it raw.
The starch in raw sweet potatoes is difficult to digest and must be steamed or roasted. Advocate cooking methods and use less frying.
Don't overdo it
Although sweet potato can be used as a staple food, if it is used as a staple food for a long time, it may cause malnutrition, especially for special people who have recovered from a serious illness and are pregnant. Those diagnosed by TCM as dampness blocking the spleen and stomach, qi stagnation and food stagnation should also eat carefully. Diabetic patients should follow the doctor's advice.
3. Don't eat on an empty stomach
Eating sweet potatoes on an empty stomach is prone to pantothenic acid and heartburn. In addition, sweet potatoes should be eaten hot, and the stomach will be comfortable.
4. Add kimchi to reduce pantothenic acid.
Sweet potato has a high sugar content. Eating too much will produce a lot of stomach acid, causing sour water to spit or "heartburn." At this point, eating pickles can relieve symptoms.
5. Sweet potato porridge keeps the stomach from flatulence.
Sweet potato easily produces a large amount of carbon dioxide gas in the gastrointestinal tract. Eating too much will make people bloat and burp. Sweet potato contains a lot of sugar, which will cause abdominal distension and other discomfort when it is fermented and accumulated in the intestine.
When eating sweet potatoes, it is best not to drink water while eating, or add a small amount of sweet potatoes to rice porridge to relieve gastrointestinal discomfort.
Compared with adults, children are more prone to such problems, and infants are only advised to eat sweet potato porridge; Older children can use sweet potatoes to replace part of the staple food in a certain meal, but it cannot exceed 1/3 of the total staple food.
Old people try to eat fresh food.
Sweet potatoes will lose moisture and increase sugar when stored for a long time, so the elderly should try to eat fresh sweet potatoes.
6, sweet potato purchase skills
1. Choice of shape and taste:
Sweet potatoes are generally divided into yellow sweet potatoes and white sweet potatoes. Yellow sweet potato, with long body, pale pink skin and high sugar content. After cooking, the pulp is red and yellow and tastes sweet and delicious. The sweet potato is relatively fat, with dark red or purple skin and much starch. After cooking, the pulp is white and tastes sweet, noodles. You can choose according to your own taste.
2. Choose fresh sweet potatoes:
Generally, sweet potatoes with clean, smooth, good shape and hard and shiny appearance should be selected; Don't buy sweet potatoes with buds and uneven surfaces, which means they are not fresh; If there is a small black hole on the surface of sweet potato, it means that the inside of sweet potato has rotted.
3. Choose sweet potatoes that are easy to preserve:
Don't buy sweet potatoes with surface injuries, because they are not easy to preserve and rot.
In addition, sweet potatoes are generally sweeter and sweeter. After you buy them, you can keep them in a cool and dry place for a few days. When the sugar in sweet potato is fully accumulated, it will be especially sweet after cooking.