1, anticancer effect
The most anticancer nutrients in the diet are β -carotene (precursor of vitamin A), vitamin C and folic acid, which are abundant in roasted sweet potatoes. A small roasted sweet potatoes (about 2-fold) can provide twice the daily vitamin A, one third of the daily vitamin C and about 50 micrograms of folic acid. The content of dietary fiber is higher than that of 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 roasted sweet potatoes often helps to maintain the normal folic acid level of the human body, and the low folic acid content in the body will increase the risk of cancer. Roasted sweet potatoes's dietary fiber with high content can promote gastrointestinal peristalsis and prevent constipation and colorectal cancer.
2, good for the heart
Roasted sweet potatoes is rich in potassium, beta-carotene, folic acid, vitamin C and vitamin B6, all of which contribute to the prevention of cardiovascular diseases. Potassium contributes to the balance of liquid and electrolyte in human cells, and maintains normal blood pressure 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.
3. Prevent 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 was significantly reduced. Why some long-term smokers live to be over 90 years old but do not develop emphysema may be related to their rich vitamin A content in their daily diet. Researchers suggest that smokers or passive smokers should eat some foods rich in vitamin A, such as roasted sweet potatoes, every day to prevent emphysema.
4. roasted sweet potatoes can prevent influenza.
The weather turned cold and the flu storm struck again. American media recently pointed out that roasted sweet potatoes can help to fight the flu and prevent colds.
5. Anti-diabetic effect
Japanese researchers found that the blood insulin level of diabetic obese rats decreased by 26% and 60% after eating white skin roasted sweet potatoes for 4 weeks and 6 weeks respectively. It was found that roasted sweet potatoes could effectively inhibit the increase of blood sugar level in diabetic obese rats after oral glucose. Eating roasted sweet potatoes can also reduce the levels of triglycerides and free fatty acids in diabetic rats. It is suggested that roasted sweet potatoes with white skin has certain antidiabetic effect. A clinical study of the University of Vienna found that the insulin sensitivity of patients with type 2 diabetes was improved after taking roasted sweet potatoes extract, which was helpful to control blood sugar.
Roasted sweet potatoes has been regarded by nutritionists as a balanced food with both medicine and food. Its calories are only one third of those produced by rice with the same weight, and it contains almost no fat and cholesterol. Eating roasted sweet potatoes often is beneficial to human health and has a certain weight loss effect. But don't eat too much roasted sweet potatoes at a time to avoid heartburn, acid regurgitation or abdominal distension.
6. Lose weight and lose weight
Coarse grains are rich in dietary fiber. After entering the intestine, they can clean up the waste in the intestine, collect toxins and waste, and let them be excreted smoothly. Roasted sweet potatoes is also rich in dietary fiber and vitamins, which can create new cells in the intestine and promote metabolism.
7. Enhance immune function
Roasted sweet potatoes contains a lot of mucin, which can prevent connective tissue atrophy of liver and kidney, improve immunity and prevent collagen disease. The calcium and magnesium contained in roasted sweet potatoes can prevent osteoporosis.
8, anti-aging, prevent arteriosclerosis
Red can also inhibit skin aging, maintain skin elasticity and slow down the aging process of the body.
The disadvantages of eating roasted sweet potatoes
1, roasted sweet potatoes contains an oxidase, which easily produces a large amount of carbon dioxide gas in human gastrointestinal tract. For example, if roasted sweet potatoes eats too much, it will cause abdominal distension, burping and farting.
2. roasted sweet potatoes has a high sugar content. Eating too much can produce a lot of stomach acid, which makes people feel heartburn. The stomach is stimulated by acid, and the contraction is strengthened. At this time, the cardiac muscles at the junction of the stomach and the esophagus are relaxed, and the acid in the stomach flows back to the feeding tube, and people spit sour water.
3, more sugar, the body can't absorb it for a while, and the rest will ferment in the intestines, which will also make the stomach uncomfortable.
Precautions for eating roasted sweet potatoes
1, roasted sweet potatoes, don't even eat the skin. Baked roasted sweet potatoes had better not be eaten even with skin, because roasted sweet potatoes polluted by black spot pathogen is not easy to distinguish after baking, so roasted sweet potatoes with black spots or scorch should not be eaten, which may cause poisoning. Moreover, roasted sweet potatoes baked on the street is baked with coal, which will produce a lot of harmful substances such as sulfur dioxide when burning. Eating more roasted sweet potatoes baked on the street is not good for health.
2. People with gastric ulcer and bloating should not eat roasted sweet potatoes. Roasted sweet potatoes's sugar produces a lot of gastric acid in the stomach, which increases the pressure in the stomach. For people with a bad stomach, it will stimulate the ulcer surface or gastric mucosa, leading to stomach discomfort. Moreover, roasted sweet potatoes can't be eaten with something too sweet, because roasted sweet potatoes itself is sweet. If you eat sweets together, it will increase the possibility of gastroesophageal reflux.
3, roasted sweet potatoes avoid eating raw. Roasted sweet potatoes is popular in many places in the south. Roasted sweet potatoes contains a lot of starch, so it is difficult to digest it raw. It is best to cook it. High temperature heating can also make soluble fiber easy to digest, shorten its sugar chain and increase roasted sweet potatoes sweetness.
4, roasted sweet potatoes avoid eating alone. Roasted sweet potatoes should be eaten with other cereals. If you eat it alone, because of the low content of protein, it will lead to unbalanced nutrition intake. Therefore, it is more scientific to cut roasted sweet potatoes into pieces and cook it with rice.
5. Don't eat too much roasted sweet potatoes: roasted sweet potatoes contains an oxidase, which easily produces a large amount of carbon dioxide gas in people's gastrointestinal tract. If roasted sweet potatoes eats too much, it will make people bloat, burp and fart. Roasted sweet potatoes has a high sugar content. Eating too much can produce a lot of stomach acid, which makes people feel heartburn. The stomach is stimulated by acid, and the contraction is strengthened. At this time, the cardiac muscles at the junction of the stomach and the esophagus are relaxed, and the acid in the stomach flows back to the feeding tube, and people spit sour water. Too much sugar can't be absorbed by the body for a while, and the rest will ferment in the intestine, which will also make the stomach uncomfortable.
When should roasted sweet potatoes eat?
Roasted sweet potatoes is short of protein and lipid, so it should be eaten with vegetables, fruits and protein food to avoid nutritional imbalance. Above all, roasted sweet potatoes had better eat at the prime time of lunch. This is because after eating roasted sweet potatoes, the calcium contained in it needs to be absorbed in the human body for 4-5 hours, and the sunlight in the afternoon can just promote the absorption of calcium. In this case, if you eat roasted sweet potatoes at lunch, all calcium can be absorbed before dinner, and it will not affect the absorption of calcium in other foods at dinner.