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. In order not to get fat, I have to put up with 0. 1% fat as a "good medicine" to lose weight. Although potatoes are rustic and unremarkable, nutritionists advise dieters to eat potatoes without worrying about excess fat, because they only contain 0. 1% fat, which is beyond the reach of all hungry foods. Eat more every day. 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 the purpose of keeping a balance and choosing food wisely, the fun of eating has always been there. Fat people eat more potatoes and sweet potatoes. Japanese researchers recently found that overeating and lack of exercise 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, without butter or anything. 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. The following are western-style mashed potatoes: Method 1 Raw materials: 500g of potatoes, 50g of milk150g, 25g of butter and 5g of salt. Production method: cut clean potatoes into even pieces, put them in a pot, and add appropriate amount of 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. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = The second method involves peeling about 5 kg of fresh potatoes, steaming, pressing into dough, adding 200 g of sour cream and 1 cup of milk and a little black pepper. When eating, add your favorite seasoning. = = = = = = = = = = = = = = = = = = = = = = = = = = = Two large potatoes with cream mashed potatoes, peeled and sliced into thick slices, and 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. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = Sour cheese mashed potatoes Raw materials: 600g of baked potatoes, 4 mashed garlic heads, half a cup of sour cheese, 2-3 tablespoons of skim milk (optional). Method: Peel the potatoes, put them in water with garlic fragrance, cover and cook for 20-25 minutes until the potatoes are cooked, drain, mash the 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. = = = = = = = = = = = = = = = = = = = = = = Beef mashed potatoes Raw materials: 750g mashed potatoes, 4 pieces of beef (about 120g each), 2 pears and 65440 pieces of cheese. Step: 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. = = = = = = = = = = = = = = = = = Pickled mashed potatoes Raw materials: 600g of potatoes, pickled sauerkraut, pickled wild peppers, pickled red peppers, pickled ginger, salad oil and a little onion. Practice: Wash potatoes, put them in a pot, take them out and tear them off. 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, 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. = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =1.Wash potatoes, cut into pieces, put them in a microwave lunch box, and heat them with 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. = = = = = = = = = = = = = = = = = = = = = = = = Ham mashed potatoes Material: mashed potatoes 100g, cooked and thin ham 10g. 2 grams of butter. Practice: 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 method of mashed potatoes Ingredients: some potatoes, salt, chicken essence, bean powder, black pepper, sweet noodle sauce and sugar, minced meat operation: the method of mashed potatoes 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 you have to stir it well before you can melt the butter of chicken juice and mashed potatoes (1). 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. Mashed chives and potatoes (1) and hot 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 reduce weight ... the practice of mixing green peas with mashed potatoes. Ingredients: green peas 150g, potatoes 100g, 3 tablespoons of peanut oil, half a spoonful of pepper, seaweed 1 tablespoon, proper amount of refined salt and a little monosodium glutamate. Step: 1. Wash potatoes, put them in a pot and add water to boil until they are rotten, take them out to cool, peel them, mash them into mud, put them in a bowl, add proper amount of salt and mix well. 2. Put the wok on fire, add peanut oil (one and a half spoonfuls) to heat it, and then add pepper. After frying, shovel out the pepper, pour the pepper oil on the 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, wash them, drain the water, fry them in a hot oil pan, add a little salt, add sugar and monosodium glutamate, and mix well.