1, enhance satiety
Sweet potato contains a lot of starch and dietary fiber, which can produce a strong satiety in the stomach, relieve hunger and control food intake, thus helping to lose weight.
2. Promote defecation
The dietary fiber in sweet potato is more than twice that of rice. Using sweet potatoes instead of some staple foods, a large amount of dietary fiber can absorb water in the intestine to increase the volume of feces and promote defecation, thus helping to lose weight.
Step 3 supplement nutrition
Sweet potato is rich in protein, carbohydrates and a lot of vitamins and minerals, which can provide nutrients needed for metabolism and ensure the nutritional supply of the body.
4, skin slimming
"Yellow meat" sweet potato contains a lot of β-carotene, which can be converted into vitamin A in the body, thus playing a role in protecting eyesight, regulating skin metabolism, maintaining skin health and preventing obesity.
5, eat sweet potatoes to lose weight precautions
1, eat sweet potatoes after steaming. The cell membrane of starch in sweet potato is difficult to digest without high temperature damage. Eating raw sweet potatoes can easily cause symptoms such as bloating and farting.
2, indigestion carefully eat sweet potatoes. Sweet potato contains a lot of sugar, and its intestinal digestive function is poor, which will leave excess sugar in the intestinal tract for fermentation and make 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.
3. 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, otherwise the sugar in sweet potato will precipitate with tannin and pectin in persimmon to form lumps, which may cause gastrointestinal bleeding or gastric ulcer in severe cases.
6. The effect of eating sweet potatoes
1, lose weight Whether eating sweet potatoes can make people fat. According to scientific research, eating sweet potatoes will not make people fat. On the contrary, sweet potato is an ideal diet food. Its calories are very low, much lower than ordinary rice. You don't have to worry about getting fat after eating it, but you can lose weight. Sweet potato also contains a substance similar to estrogen, which has a certain effect on protecting human skin and delaying aging. So many foreign women regard sweet potato as beauty food.
2. Anti-cancer. The most anticancer nutrients in the diet are β -carotene (the precursor of vitamin A), vitamin C and folic acid, and the contents of the three are rich in sweet potatoes. A small sweet potato (about 2 times) can provide twice the daily vitamin A, one third of the daily vitamin C, and about 50 micrograms of folic acid. The content of dietary fiber is higher than a bowl of oatmeal. Eating sweet potatoes regularly helps to maintain the normal folic acid level of the human body, and low folic acid content in the body will increase the risk of cancer. Sweet potato has high dietary fiber content, which can promote gastrointestinal peristalsis and prevent constipation and colorectal cancer.
3, good for the heart. Sweet potato is rich in potassium, beta-carotene, folic acid, vitamin C and vitamin B6, all of which help to prevent cardiovascular diseases. Potassium contributes to the balance of liquid and electrolyte in human cells and maintains normal blood pressure and heart function.
β -carotene and vitamin C have the effects of anti-lipid oxidation and prevention of atherosclerosis. Supplementation of folic acid and vitamin B6 is helpful to reduce the level of homocysteine in blood, which can damage arterial blood vessels and is an independent risk factor for cardiovascular disease.
4, the role of regulating blood sugar. The dietary fiber contained in sweet potato is very beneficial to promote intestinal peristalsis and prevent constipation, and can also delay the rise of blood sugar after meals. Selenium in sweet potato can play an auxiliary role in regulating blood sugar.
5, anti-diabetic effect. Japanese researchers found that the blood insulin level of diabetic obese rats decreased by 26% and 60% respectively after eating white sweet potato for 4 weeks and 6 weeks. It is found that sweet potato can effectively inhibit the increase of blood sugar level in diabetic obese rats after oral glucose. Eating sweet potato can also reduce the levels of triglycerides and free fatty acids in diabetic rats.