Previously, Harvard University had done research on potatoes in the American diet. The survey found that the number one enemy of American obesity is not cake, soda or double bacon cheeseburger, but the simplest potato.
In this dietary study for modern Americans, scientists found that those who ate an extra serving of French fries every day gained an average of 3.4 pounds in four years; Generally speaking, an extra potato, no matter how it is cooked, gains an average weight of 1.3 pounds in four years. Actually, there will be this result. The problem is not the potatoes, but the potatoes added.
Potatoes themselves are tasteless, so in the cooking process, most of them need to add delicious food, from the simplest butter baked potatoes, or directly fried; Add cream and stir into mashed potatoes. When you eat it as a salad, add a lot of salad dressing to mix. Direct French fries; Even now, it is very popular. After baking, add a lot of sauces such as cheese sauce, ham and tuna. In fact, potatoes themselves have many benefits. Losing weight will be a helper and a killer. The key is how to cook potatoes.
The benefits of eating potatoes
1. Supplementing nutrition and serving as staple food.
Potatoes are rich in vitamins, calcium, potassium and other trace elements, which are easy to digest and absorb and rich in nutrition. Can provide a lot of heat energy for human body and can be used as a staple food.
Relax the intestines
Potatoes contain a lot of dietary fiber, which can relieve constipation, help the body excrete metabolic toxins in time, prevent constipation and prevent intestinal diseases.
3. Lowering blood sugar, lowering blood fat and beauty beauty.
Potatoes can supply a large amount of mucin with special protective effect on human body. It can promote the lubrication of digestive tract, airway, joint cavity and serous cavity, prevent the fat deposition of cardiovascular system, maintain the elasticity of blood vessels, and help prevent atherosclerosis. Potato is also an alkaline vegetable, which is beneficial to the acid-base balance in the body and neutralizes the acidic substances produced after metabolism in the body, so it has certain beauty and anti-aging effects. People who often eat potatoes are healthy and slow to age.
4. diuresis and detumescence
Potatoes contain potassium, which can replace sodium in the body and excrete sodium, which is beneficial to the rehabilitation of patients with hypertension and nephritis edema.
5. Regulate middle energizer, nourish stomach, strengthen spleen and promote diuresis.
Potatoes contain a lot of starch, protein, B vitamins and vitamin C, which can promote the digestive function of the spleen and stomach.
lose weight
Potato is a kind of food rich in dietary fiber, which is rare and contains a lot of vitamins and minerals. Every 148g of potato produces only 100 calories, and the real starch content is less than 2%, and only contains 0. 1% fat, which can effectively control the total fat intake in people's daily diet.
Potato diet
1. Broccoli and potato soup
Materials: Broccoli and potatoes are rich in vitamins and chlorophyll, which are also energy sources for the body.
Practice: wash broccoli and cut into small pieces, peel potatoes, wash and cut into small pieces; Potatoes and broccoli are put into a pot with water, then two slices of lemon are cut into it, and then boiled over high fire; When broccoli and potatoes are completely cooked, add a little salt and pepper to serve.
2. Hot and sour shredded potatoes
Ingredients: 1 red pepper, a small amount of ginger, garlic, pepper, 5 dried peppers and 3 shallots.
Practice: Cut potato chips into filaments, soak the cut potato shreds in clear water to remove starch, cut onions and peppers into small pieces, garlic, red pepper and ginger. Put oil and pepper in the pot, be careful not to burn too much, so as not to fry the pepper. Add onion, ginger, minced garlic and pepper to stir-fry the oil in the pot until fragrant, add shredded potatoes and stir-fry for about 2 minutes, then pour vinegar along the edge of the pot and continue to stir-fry the shredded potatoes, and add shredded red pepper to stir-fry evenly. Finally, add chopped green onion, salt, sugar and chicken essence to taste.
3. Potato omelet
Ingredients: potato 1 piece, egg 1 piece, half sausage, half cabbage and half carrot.
Practice: first steam the potatoes, wash them, peel and slice them, and steam them in water; Then wipe a little shredded carrot; Break another egg. I also put some shredded cabbage and sausage. A little sausage will be delicious. Sausages can be steamed with potatoes in a steamer for a few minutes. Take it out and chop it for later use. Press the steamed potatoes into mashed potatoes, pour in the beaten egg liquid, stir well, then add all the side dishes, stir well, and add a little salt and chopped black pepper to taste; Heat the pan with a little oil, scoop a spoonful of mashed potatoes and egg paste with a small spoon, pour into the pan and spread into small cakes, and fry until golden on both sides.
4. roast chicken with potatoes
Ingredients: potatoes, pheasants, dried mushrooms.
Practice: Wash the pheasant, cut into pieces, and marinate with oyster sauce and cooking wine for 10 minute; Soak mushrooms in clear water for half an hour, wash potatoes, peel and cut into pieces; Heat the oil in the pot to 60% with high fire, and then stir-fry the onion, ginger and star anise until fragrant; Put the marinated chicken nuggets in a pot, stir-fry until they change color, then heat the water until the chicken nuggets are over, then add potatoes and mushrooms, boil them with high fire, and then simmer them with low fire until cooked.