Sweet potato is recognized as the "champion vegetable" by the World Health Organization, and it is planted in most areas. Sweet potato is also called sweet potato, sweet potato, sweet potato, sweet potato, sweet potato and so on. It belongs to Convolvulaceae and is native to South America. In the Ming Dynasty, sweet potatoes were introduced to China from Luzon (Philippines) by Fujian businessmen. Sweet potato has high nutritional value and high yield, which has been popularized all over the country and become one of the main food crops in China.
Sweet potato is rich in nutrition and low in calories. Every 100g sweet potato contains 102 kcal (the energy is about that of rice 1/3), protein 1. 1g, carbohydrate 24.7g, fat 0.2g and insoluble dietary fiber1.
Sweet potato is rich in beta carotene, second only to carrots. After entering the human body, it can be converted into vitamin A, which can protect vision and mucosal tissue and has antioxidant effect. Sweet potato is a typical food with high potassium and low sodium, which can prevent hypertension. The content of lysine in sweet potato is high, which can supplement the nutrition of cereals. Sweet potato starch has high amylopectin content, which is easily digested and absorbed by human body.
Traditional medicine believes that sweet potato is sweet, which has the functions of nourishing the spleen and stomach, nourishing the heart, eliminating sores and reducing swelling. Li Shizhen recorded in Compendium of Materia Medica that sweet potato has the effects of "tonifying deficiency and benefiting qi, strengthening spleen and stomach, and strengthening kidney yin", and even said that "steaming, cutting, drying and harvesting sweet potato can make people live longer"; There is a saying in Compendium of Materia Medica that "sweet potato can tonify the middle energizer, promote blood circulation, warm the stomach and nourish the five internal organs".
1, sweet potato can fight cancer.
Sweet potato contains a lot of beta carotene, which can inhibit the proliferation of cancer cells and delay the deterioration of cancer. Sweet potato has the most obvious effect on inhibiting the proliferation of cancer cells. After three years of research and screening, the World Health Organization (WHO) confirmed that sweet potato has the function of cancer prevention and health care, and is known as the "king of cancer prevention".
Step 2 prevent constipation
Sweet potato is rich in cellulose, hemicellulose and pectin, which can promote intestinal peristalsis, relieve constipation and detoxify, especially suitable for children, the elderly and pregnant women. Eating sweet potatoes regularly can prevent constipation.
3. The slimming effect of sweet potato
Sweet potato contains almost no fat and less calories, which is only equivalent to 30% of the calories contained in rice with the same weight; Sweet potato has a strong satiety and is not easy to cause overeating. It is also the most ideal and cheapest diet food.
4. Inhibit cholesterol.
Scientists' research shows that sweet potato contains a lot of dietary fiber, pectin and so on. , significantly inhibit cholesterol production.
1, don't eat raw sweet potatoes, because raw sweet potatoes contain gastrointestinal digestive enzyme inhibitors, and eating raw sweet potatoes is prone to hiccups, bloating and other symptoms.
2. Although the germinated sweet potato is not toxic, the sugar and starch have been decomposed and the nutrition is reduced. It is not recommended for everyone to eat.
3, baked sweet potatoes are best not to eat skin, sweet potatoes contaminated by black spot bacteria are not easy to distinguish after baking, so it is best not to eat sweet potatoes with black spots or charred, which may cause poisoning. Burning coal will produce toxic and harmful substances such as sulfur dioxide, so baked sweet potatoes should not be eaten more.
4, eating sweet potatoes on an empty stomach is easy to heartburn. Because sweet potatoes have high sugar content, eating on an empty stomach will produce a lot of stomach acid. When there is too much gastric acid, it will stimulate the gastric mucosa, cause gastric acid reflux and make people feel heartburn. You can eat a few mouthfuls of steamed bread, biscuits and other staple foods before eating sweet potatoes.
5, people with gastrointestinal discomfort eat less, sweet potatoes contain a lot of oligosaccharides, which can nourish intestinal probiotics. When oligosaccharides are decomposed by bacteria, a lot of gas will be produced. Some people fart after eating sweet potatoes, causing bloating and snoring.
6. Sweet potato has a high sugar content, so baked sweet potato is very sweet. However, the glycemic index GI of boiled sweet potato is 77, which belongs to high GI food. Diabetic patients should eat less, and friends with gastrointestinal problems should eat less. Sweet potato is a staple food, and you can eat about 100-200 grams every day. Eating more is not recommended.
How to make sweet potatoes?
If the sweet potato is steamed with skin, 60% of vitamin C and vitamin E can be retained.
Sweet potatoes are best eaten in the morning, because after noon, the body's metabolism will get worse, and the sugar in sweet potatoes is easy to accumulate. Therefore, patients with diabetes and gout had better not eat sweet potatoes after noon.
Features: high fiber detoxification, gastrointestinal.
Ingredients: (6 persons), 40 grams of sweet potato, milk 1000 ml, a little fructose.
Practice: Wash and steam the sweet potato, peel it, put it in a cooking machine, add milk and stir well, pour it into a cup, and add a little fructose to taste according to personal taste.
2. Guan yuxia. Health function of sweet potato and production of preserved sweet potato [J] Anhui Agricultural Bulletin [J] 2012-1-10