(a), the nutritional value of sweet potato:
Sweet potato, also known as sweet potato, sweet potato, sweet potato and so on. Sweet potato contains many nutrients needed by human body. Every 500 grams of sweet potato can produce about 635 kilocalories, including protein (protein food) 1 1.5g, sugar 14.5g, fat 1g, phosphorus 100mg, calcium 90mg and iron (iron food). ..
The contents of vitamin B 1 and B2 are 6 times and 3 times higher than those of rice, respectively. In particular, sweet potatoes are rich in lysine, while rice and flour just lack lysine. But many people haven't realized it yet.
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 (women's food) regard sweet potato as beauty food. Sweet potato is crisp and sweet when eaten raw, which can replace fruit (fruit food); Cooked food is sweet and soft. Eating it in your mouth is sweet in your heart. It can be used as both staple food and vegetable (vegetable food). Steaming, boiling, frying and frying can be eaten in many ways, and once cooked skillfully, they can also be delicious on the table.
(2) The health function of sweet potato:
■ Sweet potato has anticancer effect.
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 amount of vitamin A, one third of vitamin C and about 50 micrograms of folic acid (folic acid food); The content of dietary fiber is higher than a bowl of oatmeal. The antioxidant effects of β -carotene and vitamin C are helpful to resist the damage of oxidative stress to genetic material deoxyribonucleic acid (DNA) and play a certain anti-cancer role.
Eating sweet potatoes often 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 (cancer food). Sweet potato has high dietary fiber content, which can promote gastrointestinal peristalsis and prevent constipation (constipation food) and colorectal cancer.
■ Sweet potato is 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 (blood pressure food) 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.
■ Sweet potato prevents emphysema
An animal experiment at the University of Kansas in the United States found that the level of vitamin A in smoking rats was low and emphysema was easy to occur. However, the incidence of emphysema in smoking rats fed with foods rich in vitamin A decreased significantly.
Why some long-term smokers live to be over 90 years old without suffering from emphysema may be related to the rich vitamin A content in their daily diet. Researchers suggest that smokers or passive smokers should eat some foods rich in vitamin A every day, such as sweet potatoes, to prevent emphysema.
■ Sweet potato has anti-diabetic (diabetic food) 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 (blood sugar food) level after oral administration of grape sugar to diabetic obese rats. Eating sweet potato can also reduce the levels of triglycerides and free fatty acids in diabetic rats.
It is suggested that sweet potato with white skin has certain anti-diabetic effect. A clinical study at the University of Vienna in Austria found that insulin sensitivity of patients with type 2 diabetes was improved after taking sweet potato extract which helps to control blood sugar.
Sweet potato has always been regarded by nutritionists as a balanced food with the same origin of medicine and food. Its calories are only one-third of that produced by the same weight of rice, and it contains almost no fat and cholesterol. Eating sweet potatoes often is beneficial to human health (healthy food) and has a certain weight loss effect. But don't eat too many sweet potatoes at a time to avoid abdominal discomfort such as heartburn, acid reflux or bloating.