Coarse grain substitute-potato

This afternoon 1: 58 staple food ▼

Many people have eaten hot and sour shredded potatoes, stewed beef with potatoes and so on. But know that potatoes are the staple food! It's a staple food! Don't treat it as a side dish. Whether eating hot and sour shredded potatoes or stewed beef with potatoes, the amount of staple food should be reduced accordingly.

Nutritional value of potatoes: calories: 1 10. Calories from fat: 0 Dietary fiber: 2g, sugar: 1g, protein: 3g, carbohydrate: 26g, sodium: 0mg, a potato 148g, vitamin C:45%, iron: 6%, calcium: 2%, nicotinic acid: 8%, folic acid.

Comparison of Nutritional Components between Potato and Rice

Food (100g): potato, 76, energy (kal): 76, protein (g):? 2. Fat (g): 0.2, carbohydrate (g): 17.6.

Food (100g): steamed rice, energy (kal):? 1 16? ,? Protein (g): 2.6? , fat (g): 0.3, carbohydrate (g): 25.6.

Compared with white rice, potatoes, as a staple food, have a prominent satiety and lower calories than rice. Eating potatoes with the same weight is less likely to get fat than eating rice. And potatoes contain resistant starch. This starch is more difficult to decompose than other starches, so it is digested slowly in the body, absorbed slowly, and enters the blood slowly, which can reduce blood lipid and blood sugar levels.

Although the protein content of potatoes is only 2%, which is close to that of rice, the quality of potatoes is very good. The proportion of various essential amino acids in potatoes is close to that of eggs, which is higher than that of other plants, such as protein, and quite meets the needs of our bodies. Therefore, although the proportion is not large, it is considered as a high-quality protein.

Potatoes contain carotene and vitamin C, which are not found in cereals. Potatoes also have the most complete vitamin content in all food crops, which is equivalent to twice that of carrots, three times that of Chinese cabbage, four times that of tomatoes, four times that of B vitamins and seven times that of apples. 250 grams of potatoes can meet our daily vitamin needs. And compared with vegetables, because it contains a lot of starch, it can protect vitamin C and is not easy to be destroyed. Because fruits are difficult to store, early navigators often used potatoes to prevent scurvy.

Potatoes are also ultra-high potassium and low sodium foods rich in potassium, with a potassium content of 200~400mg/ 100g, which is equivalent to bananas, but much cheaper than bananas. Potassium can help eliminate sodium in the body and help lower blood pressure. It is very suitable for people with hypertension and edematous obesity, especially for patients with gout and hyperuricemia.

Generally speaking, it is difficult to find a second food that has all the nutrients in grains, fruits and vegetables like potatoes: high-quality starch and high-quality protein, as well as rich vitamins, minerals, trace elements and dietary fiber.

Half-blood princess:

How to eat potatoes

First of all, French fries and chips are definitely the worst way to eat. Potatoes are particularly oil-absorbing, so frying potatoes at high temperature turns nutritious and healthy food into junk food. It's strange that you can't eat fat like this!

Bring happiness

Clean power = 520kcal/100g

Cucumber tastes like 45 bowls of rice.

=298 kcal/100g is equivalent to 2.5 bowls of rice.

Half-blood princess:

Secondly, potatoes are not used as staple food, but as side dishes. Whether you eat hot and sour cheese or not.

Bean shreds, or potato stew, should reduce the amount of staple food accordingly!

The healthiest way to eat is, of course, boiled potatoes and steamed potatoes without oil and salt. But if you think it's too dull, try the pastoral potato cake recommended today.

Potatoes contain polyphenol oxidase, which will turn brown under the action of oxygen, so

Affect the color of potatoes. Therefore, in the cooking process, it is best to cut potatoes at one time.

Cooking prevents oxidation and blackening. If you don't cook it right away, you can soak it in cold water, which will ensure that the potatoes will not change color when exposed to the air. However, it should be noted that the soaking time should not be too long to avoid the loss of nutrients such as vitamins. You can also add a little vinegar to effectively prevent browning and make potatoes crisp.

Not sticky or greasy, but also reduce the loss of vitamins and minerals in potatoes.

Potatoes must be peeled, because potato skins contain alkaloids and are easy to eat.

Cause nausea, abdominal pain and other symptoms. The accumulation of alkaloids in the body may lead to fetus.

The baby is deformed and pregnant women should not eat more, especially in the first trimester.

Woman.