Common high starch vegetables
Corn:
Corn, which is common on the dining table, is a good side dish in dinner. Whether it's corn kernels in egg fried rice, corn segments in sparerib soup, or even roasted sweet corn in hamburger set meal, it's not only beautiful in color, but also delicious to eat.
Every100g contains not only100g of calories, but also lutein and carotenoids, which is very helpful for the maintenance of eye vision. In addition, there are trace elements such as potassium and phosphorus and high dietary fiber, which can help the metabolism of the human body. Pay special attention to the emerging varieties in the market, including waxy corn, sweet corn and fruit corn. This is also a high starch vegetable, so you should use a proper amount of peas (green beans);
Pour the fried shrimps, green beans and white rice together, and you can eat a big plate immediately, or have a pumpkin soup decorated with a little peas, which will make people more appetizing and you can drink several bowls at once. 100 grams of pea kernel has 166 calories, high dietary fiber and starch, and vitamin c and beta carotene, which can effectively fight free radicals and increase whitening and anti-aging effects.
Stir-fried shredded pork with fresh broad beans or made into bean crisp snacks are very popular in Xian Yi, and they are also high-starch vegetables. 100g has 109 calories and is rich in protein and amino acids, except allergens. People with sensitive constitution should pay special attention when eating, such as silkworm bean disease. Soybean is not a high starch vegetable? plate
Potatoes:
The potato chips, potato cakes in the fast-food burger set, or potato chips in the curry rice soup are all quite delicious, which often makes people's index fingers move. However,100g of potato contains 76 calories, and starch has high nutrition. Although there are vitamin C and potassium, it can protect blood vessels and lower blood pressure. However, due to the high starch content, it must be eaten as a staple food starch to avoid excessive calorie intake.
As for the sweet potato, which is regarded as a sacred product for health preservation and weight loss, although it is rich in dietary fiber, its starch sugar content is very high, and100g has 85 calories. If you want to eat sweet potatoes, remember to change or reduce the two staple foods, rice and noodles, so as not to get fat.
Taro:
Shredded taro with onion and hot white rice are delicious, or braised taro in Taiwan Province cuisine is also delicious. Whether it's areca taro or red taro, there are 128 calories per100g taro. Although it is a kind of food with high dietary fiber content, which can prevent constipation and improve defecation, it should be listed as a staple starch food because of its high content of starch and protein.
Pumpkin:
Sweet cream pumpkin soup often makes people drink several bowls. It's delicious to make salad with steamed pumpkin puree and mayonnaise. But pumpkin is also a high starch vegetable, with 70 calories per 135g, which is rich in vitamins and minerals. It is suggested that you put some oil when cooking, so that pumpkins contain similar beards. Root element is absorbed by human body.
Yam:
Drink a bowl of yam and cook chicken soup in cold winter to warm your body. Fresh yam is ground into mud and mixed with hot white rice. The standard Japanese food is delicious. However, 100 grams of yam has 66 calories and belongs to starch. The special taste of yam is due to mucin, so the content of protein is relatively high (2.4g100g? Protein), can increase the elasticity of blood vessels, promote blood circulation, but also because of estrogen, excessive consumption will affect hormone secretion, coupled with high-starch vegetables, eat more, calories will be bad. As for purple yam with different colors and tastes, its nutritional value is also quite high, but its main component is still starch, so it should be eaten in moderation like yam.
Lotus root:
Lotus root is most often cooked with ribs into soup, which can moisten the stomach. Some people use glutinous rice to fill the holes in the lotus root and steam out a light-flavored food, but the lotus root with starch and rice is equivalent to starch and starch. Lotus root has 74 calories per100g, which contains vitamin C and high dietary fiber. It is also a food with high iron content in root food, which is very helpful for people with ischemic anemia, but be careful of the sudden increase of starch. As for lotus seeds in Shen Si soup and tremella lotus seeds for dessert, they are also ingredients with high starch content. If eaten in moderation, the calories will not exceed.
Chestnuts:
The fragrance floating from the sugar-fried chestnut stalls on the street, or the sweet chestnuts wrapped in zongzi, all make people have an appetite. 100g (about 12 chestnuts) has a calorie of 148 calories, and is rich in protein and unsaturated fatty acids, which is very helpful for human health. From the perspective of traditional Chinese medicine, chestnuts have the effects of nourishing the stomach and strengthening the spleen, promoting blood circulation and stopping bleeding. However, chestnuts are high-starch vegetables, so the intake should be controlled.
Water chestnut:
Steamed water chestnut is delicious without seasoning. It is often eaten in big bags, and there are also dishes made of water chestnut oil rice. However, water chestnut is a high starch vegetable, so it should be limited to avoid excessive calorie intake. 100g calories 140 calories, rich in starch, protein and vitamins. It is a good healthy food for people who are weak or want to keep fit.
At the same time, understand the nutrients such as starch, so that nutrition will be balanced! ?
What foods do various nutrients come from?
How much food is there in protein? Animal foods are rich in eggs (chicken, duck, goose and quail eggs), lean meat (pigs, sheep, cattle and poultry), milk (people, sheep and milk), fish (fresh water and seawater) and shrimp (fresh water and seawater). Soybean, broad beans, peanuts, walnuts, melon seeds and other plant foods are rich in content, and rice and wheat also contain a small amount of protein. ?
Fatty food? Animal oils, such as lard and cod liver oil; Vegetable oils, such as vegetable oil, peanut oil, soybean oil and sesame oil. Meat, eggs and soybeans also contain fat. ?
Foods rich in carbohydrates? Cereals: rice, flour, corn; ?
Starch: sweet potato, potato, taro, mung bean and pea; Sugar: glucose, fructose, sucrose, maltose; There are also fruits and vegetables. ?
Mineral-rich food?
Calcium content
Eat more: beans, milk, egg yolk, bones, dark green vegetables, rice bran, wheat bran, peanuts, kelp, seaweed and so on.
2. Foods containing more phosphorus: coarse grains, soybeans, broad beans, peanuts, potatoes, hard fruits, meat, eggs, fish, shrimp, milk, liver, etc.
3. Foods with more iron: liver contains the most iron, followed by blood, heart, liver, kidney, fungus, lean meat, eggs, green leafy vegetables, Chinese cabbage, potherb mustard, sesame, beans, kelp, laver, apricot, peach and plum. Cereals also contain a certain amount of iron.
4. Foods containing more zinc: kelp, milk, eggs, oysters, soybeans, eggplant, lentils, etc.
5. Foods with more iodine: kelp, seaweed, etc.
6. Foods containing more selenium: seafood, liver, kidney, meat, rice, etc.
Foods with many vitamins? 1. Foods rich in vitamin A: fish liver, milk, egg yolk, vegetables (alfalfa, carrots, tomatoes, pumpkins, sweet potatoes, etc. ) and fruits (apricot, plum, cherry, hawthorn, etc. The carotene contained in P in vegetables and fruits is the precursor of vitamin A. 2. Foods containing more vitamin B 1: cereals, wheat bran, beans, liver, meat, eggs, milk, fruits and vegetables. 3. Foods containing more vitamin B2: liver, kidney, egg yolk, yeast, milk, various leafy vegetables (spinach, potherb mustard, celery, etc. ) .4. Foods with more vitamin C are fresh vegetables, fruits and bean sprouts. 5. Foods containing more vitamin D: cod liver oil, egg yolk, milk, fungi and dried vegetables. 6. Foods containing more folic acid: yeast, liver and green leafy vegetables. ?
Water? From all kinds of food and drinking water.