Sweet potato, also called sweet potato in the north, is the favorite of many people, especially in roasted sweet potatoes, but many people are afraid of gaining weight. In fact, eating sweet potatoes reasonably will not make you fat. Moreover, sweet potatoes are low in calories, low in fat and rich in dietary fiber, which can play a good satiety. So eating sweet potatoes will not only make you fat, but also help you lose weight.

The principle that eating sweet potato can lose weight

1, low in calories and fat

Sweet potato is a leader among low-calorie and low-fat foods. The fat content of sweet potato is only 0.2g per 100g, which is 1/4 of that of rice. Moreover, sweet potatoes can also provide a good sense of fullness for the human body and reduce the intake of other foods from the side.

2, including dietary fiber

Sweet potato is rich in dietary fiber, which can stimulate the intestine, enhance peristalsis, play a good role in defecation and laxation, especially for senile constipation.

3. Balanced nutrition

Losing weight does not mean eating less, and a balanced diet is also very important for losing weight. Sweet potato contains relatively balanced nutrients, such as vitamins A, B and C, cellulose and potassium, iron, copper and other trace elements 10. Among them, cellulose plays a good role in stimulating intestinal peristalsis and promoting smooth excretion; Potassium has good diuretic and detumescence effects.

Eating sweet potatoes skillfully is not fat, but reducing.

Eating sweet potatoes reasonably will not make you fat, but also has the effect of losing weight. Only by mastering the correct way to eat sweet potatoes can we achieve the goal of slimming.

1, the best time to eat sweet potatoes is in the morning.

The function of sweet potato is to relieve constipation and detoxify, and the morning is the key moment of excretion and detoxification, especially after a night's rest, the intestines and stomach urgently need to discharge garbage or toxins. At this time, eating sweet potatoes, in which dietary fiber can accelerate intestinal peristalsis, defecate easily, make the intestines unobstructed, and play the role of detoxification and weight loss;

2. Eat sweet potatoes in moderation to lose weight

Sweet potato is really low in calories, fat, weight loss and rich in cellulose. However, eating too little and too much can not play its role! Eating too much can easily cause gastrointestinal discomfort, and eating too little can't play the role of cellulose, so it is very important to eat in moderation.

Eating about 2 sweet potatoes every day is more conducive to losing weight.

3. Sweet potatoes with other functions are better.

Eating sweet potatoes to lose weight, combined with vegetables and other nutrients, the effect will be better. Because the body needs balanced nutrition, sweet potato can only play its greatest value when combined with other nutrients. For example, eating with eggs can enrich the nutritional level, and there are both protein and cellulose, so that the body circulation is stable and the weight loss can be reduced faster.

Extended data

efficacy

Anticancer effect

Recently, medical workers in China conducted a survey on 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, and even regard sweet potatoes as their staple food.

Coincidentally, the list of 20 kinds of anti-cancer vegetables recently published by the National Cancer Research Center of Japan is: sweet potato, asparagus, cauliflower, cabbage, broccoli, celery, eggplant, pepper, carrot, cauliflower, rape, kohlrabi, mustard, tomato, Komatsu, onion, garlic and cucumber, among which sweet potato ranks first. Japanese doctors found that the cancer inhibition rate of cooked sweet potatoes (98.7%) was slightly higher than that of raw sweet potatoes (94.4%) through a dietary survey of 260,000 people. The hospital in Philadelphia, USA also extracted an active substance-androsterone from sweet potato, which can effectively inhibit the occurrence of colon cancer and breast cancer. American biologist Arthur? Professor Schwartz isolated an active substance called DHEA from sweet potato. He injected this substance into mice fed with cancer and found that these mice lived longer than ordinary mice 1/3. A study by an American university found that there is a substance called dehydroepiandrosterone in sweet potatoes, which also has a definite effect on preventing and treating cancer.

Weight loss effect

Sweet potato is rich in essential nutrients such as starch, vitamins and cellulose, as well as mineral elements such as magnesium, phosphorus and calcium and linoleic acid. These substances can maintain the elasticity of blood vessels and are very effective in preventing and treating habitual constipation in the elderly. Unfortunately, most people think that eating sweet potatoes will make people fat and dare not eat them. In fact, on the contrary, sweet potato is an ideal diet food, its calorie is only 1/3 of that of rice, and because it is rich in cellulose and pectin, it has the special function of preventing sugar from transforming into fat.

Disease-removing effect

Sweet potato is not only a healthy food, but also a good medicine for treating diseases. According to Compendium of Materia Medica, sweet potato has the effects of "tonifying deficiency and benefiting qi, strengthening spleen and stomach, and strengthening kidney yin". "Sweet potatoes are steamed, cut into sections, dried and harvested as food, which is called potato food, which makes people live longer and get sick less." Compendium of Materia Medica says that sweet potato can tonify middle energizer, promote blood circulation, warm stomach and nourish five internal organs. The Manual of Sweet Potato says that it has six medicinal values: treating dysentery and diarrhea; Treat wine accumulation and heat diarrhea; Treating damp-heat jaundice; Treating nocturnal emission with white turbidity; Treating blood deficiency and menstrual disorder; Treat infantile malnutrition. "Luchuan Materia Medica" says that sweet potato can produce fluid to quench thirst and cure fever and thirst.

Sweet potato contains a lot of cellulose and pectin that are not easily destroyed by digestive enzymes, which can stimulate the secretion of digestive juice and gastrointestinal peristalsis, thus playing a laxative role. In addition, its rich β -carotene is an effective antioxidant, which helps to eliminate free radicals in the body.

nutritive value

Sweet potato contains a variety of cellulose and pectin that are not easily destroyed by digestive enzymes, which can effectively stimulate the secretion of digestive juice and gastrointestinal peristalsis, make the stool smooth, and is also rich in nutrients such as sugar, vitamins and minerals. The fat content of sweet potato per 100g is only 0.2g, which is14 of that of rice, and it is the best food with high nutrition, low calorie and low fat.

Baidu Encyclopedia: Baked Sweet Potato