1, will eating sweet potatoes gain weight?
Eating sweet potatoes reasonably will not gain weight, but can lose weight and keep fit.
If you eat too many sweet potatoes besides the normal three meals, you will get fat. It contains a lot of starch and sugar. If you take sweet potato as a dinner, you won't do it without excess. Sweet potato is rich in starch, dietary fiber, carotene, vitamins A, B, C, E, potassium, iron, copper, selenium, calcium and other trace elements 10 and linoleic acid, etc. It has high nutritional value and is called the most balanced health food by nutritionists. These substances can maintain the elasticity of blood vessels and are very effective in preventing and treating habitual constipation in the elderly.
Unfortunately, most people think that eating sweet potatoes will make people fat and dare not eat them. In fact, on the contrary, eating sweet potatoes will not only make you fat, but also help you lose weight, keep fit, prevent sub-health, and relieve constipation and detoxification. Every100g of fresh sweet potato contains only 0.2g of fat, which generates 99 kilocalories of heat energy, which is about 0//3 of rice/kloc-0. It is a good food with low fat and low heat energy, and at the same time, it can effectively prevent sugar from changing into fat, which is beneficial to weight loss and bodybuilding.
Sweet potato contains a lot of dietary fiber, which can not be digested and absorbed in the intestine. It can stimulate the intestine, enhance peristalsis, relieve constipation and detoxify, especially for senile constipation. When eating sweet potatoes, you should pay attention to steaming and cooking thoroughly. Eating sweet potatoes should not be excessive, and those who suffer from dampness blocking the spleen and stomach and qi stagnation in TCM diagnosis should be careful.
2, sweet potato diet recommended
(1) sweet potato porridge
Ingredients: fresh sweet potato 250g, rice100g.
Cooking steps: Wash the sweet potato (the one with red skin and yellow heart is the best), cut the skin into small pieces, add water and cook porridge with rice.
(2) Sweet potato sesame thick soup
Ingredients: sweet potato 1 kg, onion (sliced) 1/4, 400 ml stock, milk 100 ml, oil 1/2 tbsp, a little salt and pepper, and an appropriate amount of black sesame.
Cooking steps:
1, peel the sweet potato, cut it into 3cm strips and put it in water;
2. Put the butter into the pot, put down the onion and stir-fry it with medium heat, add the sweet potato and stir-fry until it is translucent;
3. Add broth and cook with weak medium heat. When the sweet potato softens, take out a small part for decoration, mash the rest in a container, and add milk, salt and pepper;
4. Pour into a vessel and put sweet potatoes and black sesame seeds for decoration.
(3) Mashed sweet potatoes
Ingredients: 500g sweet potato, 25g lard.
Cooking steps: selecting sweet potato with red heart, cleaning, peeling, steaming or cooking in a cage, taking out and pressing into mud;
Heat the oil in the pan, add the paste, stir-fry until the water vapor is almost dry, then add oil and continue to stir-fry until the paste looks like roe, and stir quickly and evenly.
3, eat sweet potatoes to lose weight precautions
1, sweet potatoes must be steamed and cooked thoroughly before eating, because the starch particles in sweet potatoes are not destroyed by high temperature and are difficult to digest.
2, sweet potato contains an oxidase, this enzyme is easy to produce a lot of carbon dioxide gas in people's gastrointestinal tract, such as eating too much sweet potato, it will make people abdominal distension, hiccups, fart. Sweet potato has a high sugar content. Eating too much can stimulate the secretion of gastric acid and make people feel "heartburn". Because the stomach is stimulated by excessive gastric acid, the contraction is strengthened, and the gastric acid can flow back to the feeding tube, resulting in acid water spitting.
3, it is best to eat sweet potatoes with a little pickles, which can effectively inhibit stomach acid.
4. In addition, sweet potato contains a lot of sugar, which can't be absorbed by the body for a while, and the rest stays in the intestine and is easy to ferment, which makes the abdomen uncomfortable. Chinese medicine believes that people with dampness blocking the spleen and stomach and stagnation of qi should eat sweet potatoes carefully.
5. The disadvantage of sweet potato is the lack of protein and fat, but today people are rich and no longer take sweet potato as the staple food, and the nutrients it lacks can be supplemented by other diets.
4, the efficacy of sweet potato
1. Nourish liver and kidney and help the body recover. Sweet potato can improve the function of digestive organs, nourish liver and kidney, and restore the weakness of the body, which can effectively treat hepatitis and jaundice.
2. Sweet potato has anticancer effect. The most anticancer nutrients in the diet are β -carotene (precursor of vitamin A), vitamin C and folic acid, and the contents of all three are relatively rich in sweet potatoes. Rich lysine and carotene can promote normal maturation of epithelial cells, inhibit abnormal differentiation of epithelial cells, eliminate carcinogenic oxygen free radicals, prevent carcinogens from combining with protein in the nucleus, and promote the enhancement of human immunity.
3. 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 and heart function; β -carotene and vitamin C have the effects of anti-fat oxidation and prevention of atherosclerosis. Folic acid and vitamin B6 are helpful to reduce the content of homocysteine in blood, avoid damaging arterial blood vessels and eliminate the risk factors of cardiovascular diseases.
4. laxative. Sweet potato contains a lot of cellulose and pectin that are not easily destroyed by digestive enzymes, which can stimulate the secretion of digestive juice and gastrointestinal peristalsis, thus playing a laxative role.
5. Enhance resistance, promote desire and delay aging. Sweet potato contains vitamins C and E with special properties, that is, only the vitamins C and E contained in sweet potato will have special properties that will not be destroyed at high temperature. Among them, vitamin C can obviously enhance the body's resistance to several viruses such as colds, while vitamin E can promote desire and delay aging.
Step 6 lose weight. Sweet potato is also an ideal diet food. It contains less calories, only one-third of the calories produced by the same weight of rice, and contains no fat. Therefore, eating sweet potatoes often is beneficial to human health and has a certain weight loss effect.