Eat raw sweet potatoes to gain weight or lose weight?
Whether you eat sweet potatoes to lose weight or gain weight depends on how you eat them. If you eat well, you will lose weight. Eating it wrong will make you fat. Sweet potato calories100g 99 calories, not high. Sweet potato is rich in cellulose, which can increase our satiety, thus controlling the total calorie intake, helping us to promote defecation, reducing the accumulation of garbage in the body and helping us lose weight. Sweet potato contains less fat, and it contains a mucin, which can help us prevent fat deposition and reduce the accumulation of subcutaneous fat. Moreover, it is rich in nutrition, which can help us to supplement all kinds of nutrients needed by the body and improve our metabolic ability, so taking sweet potato as the staple food can help us lose weight.
But eating sweet potatoes to lose weight is a quantitative requirement. Generally speaking, it is best to eat sweet potatoes no more than 300 grams a day, that is, one or two. If you eat too much and eat a lot of other things in a day, you will gain weight, not lose it. Eating too many sweet potatoes at a time will also lead to too much carbon dioxide in the body, and the starch contained is not good, which will be difficult to digest, which will easily lead to difficulty in defecation and weight gain.
Although most of us eat sweet potatoes in moderation every day, or change the staple food into sweet potatoes, which can help us lose weight, there is a kind of people who lose weight because they don't eat sweet potatoes, and they are likely to get fatter and fatter.
People with indigestion: For people who are prone to flatulence and indigestion, sweet potatoes are good, but they are not suitable for you. Sweet potato is rich in cellulose and has a strong satiety. It's easier to be full than hungry. People with indigestion, because of poor digestive function, will find crude fiber food more difficult to digest. Instead of promoting defecation, it may lead to constipation and flatulence. It is recommended to eat less.
The benefits of eating raw sweet potatoes
Promoting fluid production and quenching thirst: Fresh sweet potato tastes sweet and crisp, and can play the role of benefiting qi, promoting fluid production and quenching thirst after eating. For symptoms such as upset and thirsty, dry mouth and bitter taste, dry mouth and hoarseness caused by body fluid injury, if eaten properly, raw sweet potato has a good effect of benefiting qi and promoting fluid production, thus improving the curative effect.
Slimming: Sweet potato is not very high in calories, and contains a lot of dietary fiber and starch, which can make you feel full. Eating a little raw sweet potato properly can reduce the intake of other high-calorie foods, which is very beneficial to lose weight. But be careful not to eat too much, because raw sweet potatoes have more starch and the texture of sweet potatoes is hard. Excessive consumption will increase the burden on the stomach and lead to indigestion.
Prevention of constipation: Sweet potato is rich in cellulose and tastes crisp and juicy when eaten raw. After eating, it can promote gastrointestinal peristalsis, accelerate the excretion of feces in the body, improve the dryness of feces, and keep the feces smooth and soft, which is very suitable for people who are often constipated.
Prevention of cardiovascular diseases: Sweet potato is rich in vitamin A, vitamin B, folic acid, carotene, potassium, zinc, iron and other trace elements. After eating, these ingredients can help expel toxins from blood vessels, thus reducing blood viscosity, maintaining blood vessel elasticity, protecting blood vessels and reducing the probability of cardiovascular diseases.
The disadvantages of eating raw sweet potatoes
Middle-aged and elderly people over 50 years old basically came from the fifties and sixties and have a deep understanding of the harm of sweet potatoes. Eating sweet potatoes for a long time and eating a lot of starch will definitely lead to embarrassing problems, and you will fart a dozen or more every day. Farting is still better. Those who don't fart after eating sweet potatoes are more likely to be troubled by problems such as bloating, so that their appetite drops and their bodies become thinner. Because the sugar content in sweet potato is relatively high, it can't be digested in a short time, and the transportation burden of spleen and stomach will increase, so that sugar will stay in the body and further hinder the normal transportation of spleen and stomach. The result is that the more you eat, the worse your spleen and stomach will be.
1. Eating too much sweet potato for a long time will cause abdominal distension and abdominal pain. Sweet potato contains an oxidase, which easily produces a large amount of carbon dioxide gas in human gastrointestinal tract.
2. Too much sugar is not suitable for the abdomen. Sweet potato has a high sugar content. Eating too much will stimulate the secretion of gastric acid, feel heartburn, and gastric acid will flow back to the feeding tube, causing acid and water vomiting. In addition, the body can't absorb it for a while, and the rest is easy to ferment in the intestine, which leads to abdominal pain.
3. Sweet potato lacks protein and fat. The disadvantage of sweet potato is the lack of protein and fat, and the lack of nutrition can also be supplemented by other diets.
Is it better to eat sweet potatoes raw or cooked?
Fresh sweet potatoes contain protein, starch, vitamins, fats and minerals, most of which are starch, followed by protein, vitamins, minerals and fats. These substances are stored in the flesh of fresh sweet potato in the highest organic form. These substances are eaten fresh in the stomach, the stomach wall is ground, the living mold is eroded, and then they enter the stomach, and the nutrients needed by the human body are absorbed and utilized by the small intestine. Because these fresh substances exist in the stomach and intestines in the highest organic form, microbial molds need a lot of energy and a long time to decompose all nutrients that can be absorbed by the small intestine before the human body can fully absorb them. However, the time for food to stay and digest in human stomach is limited, and the degree of microbial decomposition is insufficient. When these substances have not been fully decomposed by microbial mold, the human digestive system has already excreted them as feces, resulting in a waste of nutrients.
Cooked sweet potatoes are different. As we all know, raw sweet potatoes are not very sweet, and cooked sweet potatoes are very sweet. The reason is that raw sweet potato carbohydrates exist in the form of starch, not sweetness, and cooked sweet potatoes exist in the form of sucrose, fructose and glucose. Raw sweet potatoes exist in the form of protein, and cooked sweet potatoes exist in the form of amino acids. After the sweet potato is cooked, the nutrients in it increase energy from high temperature, which makes starch, protein, etc. It is rapidly degraded into low-carbon sugars and amino acids, which are directly absorbed and utilized by human small intestine.
In short, eating raw sweet potatoes wastes some nutrients without being absorbed by human body, but cooked sweet potatoes can be fully absorbed and utilized by human body. Therefore, sweet potatoes are nutritious after being cooked.