A few days ago, after three years of research and selection, the World Health Organization (WHO) rated six healthiest foods and ten junk foods. The healthiest foods selected include the best vegetables, the best fruits, the best meat, the best cooking oil, the best soup and the best brain-protecting food. The familiar sweet potato is listed as the champion of 13 best vegetables.
Special reminder: sweet potatoes can't be eaten with dark spots.
What magical power does a small sweet potato have to become a "number one dish"? According to experts, sweet potato not only has balanced nutrition, but also has little-known functions such as preventing sub-health, losing weight, bodybuilding and anti-cancer.
Sweet potato, also known as sweet potato, sweet potato, sweet potato, sweet potato, sweet potato and so on. It is an annual plant of convolvulaceae, and it is a kind of health food with both medicine and food. Sweet potato contains dietary fiber, carotene, vitamins A, B, C, E, and potassium, iron, copper, selenium, calcium and other trace elements 10. With high nutritional value, it is called the most balanced healthy food by nutritionists. Many girls who love beauty think sweet potatoes are sweet, and they are afraid that if they eat too much, they will get fat. Professor Zhang from the Health Room of Beijing University of Chinese Medicine said that eating sweet potatoes will not only make you fat, on the contrary, it can help you lose weight, keep fit, prevent sub-health, relieve constipation and detoxify. Every100g of fresh sweet potato contains only 0.2g of fat, which generates 99 kilocalories of heat energy, which is about 1/3 of that of rice. It is a good food with low fat and low heat energy, and it can effectively prevent sugar from transforming into fat, which is conducive to weight loss and bodybuilding. Sweet potato contains a lot of dietary fiber, which cannot be digested and absorbed in the intestine. It can stimulate intestinal tract, enhance peristalsis, relieve constipation and detoxify, especially for senile constipation.
Professor Zhang particularly emphasized that sweet potato is an alkaline food, and like many fruits and vegetables, it is the most rare. General foods are acidic, such as grain, chicken, duck, fish and so on. The PH value of human body is 7.34, so eating sweet potato is beneficial to the acid-base balance of human body. Eating sweet potatoes at the same time can reduce blood cholesterol and prevent "modern diseases" such as sub-health, cardiovascular and cerebrovascular diseases.
Professor Lin Hongsheng, director of the Oncology Department of Guang 'anmen Hospital of Chinese Academy of Traditional Chinese Medicine and deputy director of the National Cancer Medical Center of Chinese Traditional Medicine, told the reporter that sweet potato is not only nutritious, but also ranks first among anti-cancer foods. There are many introductions in this document. The list of 20 kinds of anticancer vegetables published by National Cancer Research Center of Japan is: sweet potato, asparagus, cauliflower, Chinese cabbage, broccoli, celery, sweet pepper, carrot, cauliflower, amaranth, shepherd's purse, kohlrabi, mustard tuber, tomato, green onion, garlic, cucumber, Chinese cabbage and so on. Among them, sweet potato ranks first. Moreover, Japanese doctors found that the cancer inhibition rate of cooked sweet potatoes was higher than that of raw sweet potatoes through a dietary survey of 260,000 people. Medical workers in China investigated the hometown of centenarians in western Guangxi, and found that all the longevity elders here have a common feature, that is, they are used to eating sweet potatoes every day, even taking sweet potatoes as their staple food. The anticancer mechanism of sweet potato is not very clear, and opinions vary. It is reported that the hospital in Philadelphia, USA, extracted an active substance-androsterone from sweet potato, which can effectively inhibit the occurrence of colon cancer and breast cancer. Another American university study found that there is a substance called dehydroepiandrosterone in sweet potato, which has a definite effect on preventing and treating cancer. Professor Zhang from the Health Room of Beijing University of Chinese Medicine believes that sweet potato has a certain anti-cancer effect, but its anti-cancer "ability" should not be exaggerated and should be treated dialectically, because its mechanism of action has not been fully clarified, and the greatest role of sweet potato should be on losing weight, bodybuilding, preventing sub-health, relaxing bowels and detoxifying. Regarding the anti-cancer effect, Chinese medicine theory holds that it can reduce the accumulation of garbage and toxins in the human body because of its catharsis and detoxification. In this regard, Professor Song Santai, director of the Cancer Center of China Academy of Military Medical Sciences and deputy director of the Cancer Committee of the whole army, also believes that the mechanism and reasons of sweet potato anti-cancer have not yet been scientifically tested. Theoretically, it is speculated that it is rich in dietary fiber, which can relieve constipation and is beneficial to prevent cancers such as colon cancer.
Eating sweet potatoes correctly is also particular. First, we must pay attention to steaming 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, which will cause discomfort after eating. Second, it should be noted that excessive or unreasonable consumption of sweet potato will cause abdominal distension, heartburn, pantothenic acid, stomach pain and so on. Therefore, it is not advisable to eat too much. People diagnosed by TCM as dampness blocking the spleen and stomach and qi stagnation should eat carefully.
The disadvantage of sweet potato is the lack of protein and lipids, but today people are rich and no longer take sweet potato as their staple food, and their lack of nutrition can be supplemented by other diets. For example, eat milk and sweet potatoes at the same time, because milk is rich in protein and fat.
Small data
Sweet potato in medical classics
According to ancient documents such as Compendium of Materia Medica and Addendum to Compendium of Materia Medica, sweet potato has the effects of "tonifying deficiency and benefiting qi, strengthening spleen and stomach, and strengthening kidney yin", which makes people "live longer and have fewer diseases". It can also tonify the middle energizer, promote blood circulation, warm the stomach and nourish the five internal organs. Contemporary Chinese Materia Medica says: "Sweet in taste and flat in nature. Meridian of spleen and kidney. " "Tonifying the middle and blood, benefiting qi and being holy, widening the stomach and relaxing the bowels. Indications: Spleen edema, sores and swelling, intestinal dryness and constipation. "
History of sweet potato
Sweet potato originated in America. The first batch of sweet potatoes in Europe was brought back by Columbus in 1492, and then introduced to Africa by Portuguese and Asia by Pacific islands. Sweet potato was first introduced to China in Wanli period of Ming Dynasty. At that time, Chen Zhenlong, an overseas Chinese in Fujian, often went to Luzon (now the Philippines) to do business, and found that the yield of sweet potatoes produced in Luzon was the highest, so he patiently learned the planting methods from local farmers. Later, after the promotion of the Chen family, sweet potatoes were widely planted all over the country. (Reporter Wang Peng)
In fact, the energy of potato itself is not high, 100 grams of 67 calories, but also very nutritious! It belongs to diet food, which is almost the most nutritious vegetable.
What matters is the way we eat potatoes. If you eat potatoes as a staple food and cook them, you can lose weight. Its energy is much lower than that of rice and flour. We usually regard potatoes as vegetables and stir-fry them. Potatoes are very oil-absorbing, so they have high calories. Worst of all, potato chips or baked potatoes are not low in calories, but they are over-cooked, so they will consume a lot of calories. I can't help it I can eat two bowls of rice as soon as I eat this dish, and I have to endure it in order not to get fat.
0. 1% fat slimming "medicine" potato
Shanghai Youth Daily
Although potatoes are rustic and unremarkable, nutritionists advise dieters not to worry about excess fat when eating potatoes, because they only contain 0. 1% fat, which is far behind all hungry foods. Eating more potatoes every day can reduce fat intake, gradually metabolize excess fat and eliminate your worries.
In people's minds, soybeans contain the best quality protein. In fact, protein in potatoes, whether it is nutritional value or health care function, makes soybeans sigh. It is other nutrients that the human body needs, such as carbohydrates, VB, Vc, calcium, magnesium, potassium and so on. , and more comprehensive than rice noodles. Compared with potatoes, apples with high nutritional value are also dwarfed in most nutritional components: protein and vitamin B 1 in potatoes are 10 times that in apples; Vitamin C is 3.5 times that of apples; Vitamin B2 is three times that of apples; Phosphorus is twice that of apples; Sugar and calcium are equivalent to apples; Only carotene is a little less than apples. From a nutritional point of view, the nutritional value of a catty of potatoes is similar to that of a catty of apples. Potatoes contain a variety of vitamins and minerals, especially potassium and phosphorus, which are very important for electrolyte balance and bone health. An ordinary potato contains about 120- 150 calories, which is equivalent to a bowl of rice. Therefore, if used in moderation, it will not be as easy to gain weight as the legend says.
American nutrition experts assert: "As long as you eat whole milk and potatoes at every meal, you can get all the nutrients your body needs." Do dieters still have reason to fear that eating potatoes will lead to malnutrition? Potatoes have become a worldwide diet food. Francie malraux, a French nutritionist, took the lead in discovering that potato is a cheap "good medicine" to lose weight through the research of 15 years. From 65438 to 0988, the world's first potato slimming and bodybuilding restaurant was established in Villepin, France. At present, there are more than 70 such restaurants in France alone. Since 1989, Italy, Spain, the United States, Canada, the former Soviet Union and other countries have also established more than 30 potato dietotherapy halls.
Few people eat potatoes as the staple food in Chinese food, and most people eat them as vegetables. In order to lose weight, you should eat potatoes as a meal, such as boiled potatoes, potato chips or potato cakes, once a day, and keep eating them to prevent overnutrition or lose excess fat. Potato beef has high nutritional value and has the function of strengthening the spleen and stomach. However, beef is rough and sometimes destroys the gastric mucosa. Cooking potatoes with it is not only delicious, but also rich in vitamins, which can protect the gastric mucosa. Eating potatoes is easy to get fat, which is a concept held by many people. So people who are afraid of being fat dare not eat. They often struggle between "eating" and "not eating" and don't know how to deal with by-products such as French fries, mashed potatoes, potato cakes and chips. In fact, the nutritional value of potatoes is relatively high. It is rich in starch and low in fat. Many western diets also use it instead of grains to provide starch. But this plant is different from grain and should not be replaced for a long time.
Therefore, with a balanced purpose and a wise choice of food, the pleasure of eating has always existed.
Fat people eat more potatoes and sweet potatoes.
Japanese researchers recently found that overeating and inactivity can easily lead to metabolic syndrome, which in turn leads to heart disease. Eating more sweet potatoes and potatoes can play a certain inhibitory role.
The so-called metabolic syndrome is that the human body produces resistance to insulin, which leads to the disorder of fat and sugar metabolism, obesity, hypertension and heart disease. Researchers have found that this is related to eating too much. Experiments show that adiponectin, a hormone released by adipocytes, will decrease after obesity leads to visceral fat accumulation. Adiponectin not only helps to inhibit arteriosclerosis, but also promotes the consumption of fat and sugar. The reverse osmosis protein contained in sweet potato and potato can increase adiponectin. Therefore, experts suggest that eating more sweet potatoes and potatoes can inhibit metabolic syndrome and protect the heart and blood vessels.
Mashed potatoes can be eaten as a staple food, with lower calories than fried ones and no bad nutrition.
If you think western style is high in calories, make Chinese style instead of butter. In summer, my family (Jilin) likes to steam potatoes and eggplant, mix them together and add sauce (Northeast sauce, I think sweet noodle sauce or other sauces can also be used instead). If you like garlic, you can chop it up, add a little coriander and mix well. Very delicious! The heat is also very low. Save gas, just steam together when cooking. Potatoes can be cut into large pieces and steamed, and cooked quickly.
This is western-style mashed potatoes:
Exercise 1
Raw materials:
500g potatoes, milk 150g, 25g butter and 5g salt.
manufacturing method
Cut the peeled potatoes into even pieces, put them in a pot, and add some water, so that the potatoes will not be eaten. Cook over high heat until it is cooked thoroughly. Before eating, remove water, mash potatoes, add salt, milk and butter, and stir well.
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Exercise 2
About 5 kg of fresh potatoes, peeled, steamed, pressed into dough, added with 200g of sour cream, 1 cup of milk and a little black pepper, and mixed well. When eating, add your favorite seasoning.
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Cream mashed potatoes
Two large potatoes, peeled and cut into thick slices, boiled thoroughly in clear water.
Take it out and put it in a container, add a little salt, half potato butter, half potato cheese and one potato milk, and pound, pound, pound, pound into a paste.
Delicious!
The amount of butter and cheese can be increased or decreased according to your taste.
You can also add minced ham and the like to use your imagination.
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Yogurt mashed potatoes
Ingredients: 600g of baked potato, 4 mashed garlic, half a cup of yogurt, 2-3 tablespoons of skim milk (optional), a little salt and pepper. Method:
Peel potatoes, put them in water with fragrant garlic, cover them and cook for 20-25 minutes until the potatoes are cooked, drain the water, mash potatoes and garlic with a potato masher, and add yogurt. If necessary, add enough milk to make it fluid, and add salt and pepper. Pour the mashed potatoes into a dish, heat them to dryness, and then transfer them to a bowl. Make six copies.
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Beef mashed potatoes
Raw materials:
750g mashed potatoes, 4 slices of beef (about 120g each), 2 pears, cheese 150g, and a little perilla leaves.
Steps:
1. Peel and slice potatoes. Boil in boiling salt water for about 20 minutes and mash. Wash and dry beef, sprinkle with pepper and salt, and fry for about 4 minutes.
2. Wash the pears, peel and slice them, and fry them in oil for about 3 minutes. After the beef is fried, wrap it in tin foil, add appropriate amount of frying juice, add cooked pear slices and cheese slices, cover it, and heat it to melt.
3. Heat the butter, put it in the perilla leaves and burn it slightly. Stir in mashed potatoes, season with salt and pepper, and serve. Put the tenderloin beef on it and add some perilla leaves.
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Kimchi mashed potatoes
Raw materials:
600g of potatoes, 600g of sauerkraut, 600g of pickled peppers, 600g of pickled peppers, 600g of pickled ginger, 600g of salad oil and a little onion.
Exercise:
Wash the potatoes and cook them in the pot? Peel off the skin after taking it out, and then press the potatoes into mud with a stainless steel knife or bamboo knife (it is best to put the potatoes in a fresh-keeping bag). Chop sauerkraut, pickled pepper and pickled ginger respectively (only a little pickled ginger is needed, and the amount of sauerkraut and pickled pepper can be determined according to personal taste). Chop a small amount of pickled red pepper and cut onion into flowers.
Heat salad oil in the pot (oil can be a little more, because mashed potatoes are very oil-absorbing, and people who want to lose weight had better not eat this dish. ), pour the pickled cabbage, pickled ginger and pickled pepper into the pot and stir-fry until fragrant, add a little salt (because there is pickled cabbage already, you don't need to put it), then add mashed potatoes, stir-fry until the oil is collected, and add chopped red pepper and chopped green onion (to decorate the color) and stir evenly.
Note: Be sure to use good oil. Too much mashed potatoes will be thin, and too little will easily stick to the pot. Be sure to grind the potatoes into mud. Don't do it piece by piece.
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Compacted mashed potatoes
Ingredients: 2 large potatoes.
Ingredients: salt, chicken essence, salted egg yolk, medlar, chopped green onion and sesame oil.
1. Wash potatoes, cut into pieces, put them in a microwave lunch box, and heat them on medium-high fire 10 minute. Take it out, peel it, crush it with a spoon, and add water to make it thick.
2. Take out the salted egg yolk and crush it for later use. Wash and steam Lycium barbarum for later use.
3. Put the oil in the pot, stir-fry the crushed salted egg yolk until fragrant, brighten the oil, add the prepared mashed potatoes and stir well (if it is too dry, add a little water), then add sesame oil (a little), chopped green onion, chicken essence and salt (because the salted egg yolk is salty, a little salt is enough), and then take the pot and plate.
4. sprinkle Lycium barbarum on the plate and you can eat it.
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Ham mashed potatoes
Ingredients: mashed potatoes100g, cooked and thin ham10g. 2 grams of butter.
Exercise:
1. Peel and wash potatoes, cut them into small pieces, put them in a pot, add some water to boil, and mash them with a spoon.
2. Peel, degrease and chop the ham.
3. Put mashed potatoes into a small dish, add minced ham and butter, stir well and feed with a spoon.
Features: This dish is colorful, delicious and nutritious. Suitable for babies aged 7-9 months.
The practice of mashed potatoes
Ingredients: potato, salt, chicken essence, bean powder, black pepper, sweet noodle sauce, sugar, minced meat.
Exercise: the method of mashed potato embryo;
(1) Peel potatoes, cut into pieces and cook. Generally speaking, old potatoes are used, because old potatoes are easy to rot and powder, so they don't need to be cooked for too long.
(2) Cook, remove with a colander and soak in water. It is said that it should be soaked in ice water, at least in cold water, because it can force the air out and tastes good.
(3) Stir the mud. It's hard work and needs a good stir.
Mashed potatoes in chicken sauce
(1) Boil the butter. It's best to use butter, because it smells like milk and tastes authentic.
(2) Mix salt, chicken essence, bean powder, black pepper and water to make a sauce.
(3) Heat oil, pour in the flavor juice, stir-fry until it becomes thick, and pour it on the mashed potatoes. The taste is basically the same as KFC.
Mashed potatoes with meat sauce
(1) A little minced pork, a little bean powder and a little salt.
(2) Clear oil can be used this time. The oil is hot, put sweet noodle sauce and sugar.
(3) Stir-fry slowly, be careful not to burn, stir-fry until it bubbles and the meat falls.
(4) Stir-fry until cooked and pour on mashed potatoes.
Leek mashed potatoes
(1) Heat oil (clear oil is enough), add mashed potatoes, salt and chicken essence and stir well.
(2) Cover the lid and let it simmer for 2 minutes, open it and sprinkle with shallots, and let it simmer for 1 minute.
Nutritional value: potatoes-first of all, you don't have to worry about excess fat when eating potatoes, because it only contains 0. 1% fat; It is beyond the scope of all hungry foods. Eating more potatoes every day can lose weight. ...
Method for mixing green peas with mashed potatoes
Materials:
Green peas 150g, potatoes 100g, 3 tablespoons of peanut oil, half a spoon of pepper, seaweed 1 tablespoon, proper amount of refined salt and a little monosodium glutamate.
Steps:
1. Wash potatoes, add water to boil, take them out and let them cool, peel them, mash them into a bowl, and add a proper amount of refined salt.
Stir well.
2. Put the wok on fire, add peanut oil (one and a half spoonfuls) to heat it, add pepper, stir-fry it and shovel it out.
Pour pepper oil on mashed potatoes and mix well.
3. Wash seaweed, soak it in a little hot water, chop it up and sprinkle it on mashed potatoes.
4. Peel the peas, rinse them, drain the water, fry them in a hot oil pan, add a little salt and mix them with mashed potatoes.
Add sugar and monosodium glutamate and mix well.