1. Efficacy

1. It can relax bowels. Sweet potatoes are very rich in "soft" dietary fiber. The reason why they are called "soft" is because the binding water and adsorption capacity of the dietary fiber contained in sweet potatoes are better than those of the other three dietary fibers (potatoes, beans, wheat bran, etc.). (dietary fiber), so it is easily digested and absorbed by the body.

At the same time, it can promote the timely excretion of harmful substances from the intestines, thereby reducing the absorption of harmful substances. Moreover, after cooking sweet potatoes, part of the starch changes, which can increase dietary fiber by about 40% compared with raw food. It can effectively stimulate intestinal peristalsis and promote defecation.

2. Enhance immune function. Sweet potatoes contain a large amount of mucin, which can prevent the connective tissue of the liver and kidneys from shrinking and improve the body's immunity.

3. Prevent and fight cancer. Sweet potatoes are rich in antioxidants, such as vitamin C, beta carotene, etc., which can eliminate reactive oxygen species, which are one of the causes of cancer. In addition, sweet potatoes are rich in dietary fiber, which can promote intestinal health and indirectly prevent and treat colon cancer.

4. Sweet potatoes are the only potato food containing vitamin C among starchy staple foods. The β-carotene content of sweet potatoes is also the most abundant nutrient among potatoes and starches. Beta-carotene is a good antioxidant, and its different content makes sweet potatoes show different colors. The more beta-carotene, the darker the color of the sweet potato. Sweet potatoes of different colors also have different antioxidant capabilities. Generally speaking, the darker the color, the stronger the antioxidant capacity.

2. Nutritional value of sweet potatoes

1. Carotene. Vitamin A is known as the "little guardian of the eyes". Vitamin A is converted from carotene. Sweet potatoes are rich in carotene, which can provide abundant vitamin A. The vitamin A content can be as high as 40mg/100g of fresh white sweet potato. After the carotene is absorbed by the body, it can be converted into vitamin A. Vitamin A can maintain normal visual function.

2. Edible fiber. The fiber contained in white sweet potatoes is 10 times that of rice noodles. Its texture is fine and does not hurt the stomach. It can speed up the peristalsis of the digestive tract, help defecation, clean up the digestive tract, shorten the retention time of toxic substances in food in the intestines, and reduce constipation. It causes the body's own poisoning, reduces the concentration of intestinal carcinogens, and prevents hemorrhoids and colorectal cancer.

At the same time, cellulose can absorb part of the glucose, reducing the sugar content in the blood and helping to prevent diabetes.

Precautions for eating sweet potatoes

1. Sweet potatoes should not be eaten raw: because the starch cell membrane in raw sweet potatoes has not been destroyed by high temperature, it is difficult to digest in the human body; at the same time, when cooking sweet potatoes When cooking, the cooking time should be appropriately extended, which is more conducive to the destruction of the "gasification enzyme" contained in sweet potatoes, and will not cause discomfort such as bloating, heartburn, burping, nausea, and gas after eating.

2. Sweet potatoes are best eaten together: Eating sweet potatoes with rice and noodles can complement the protein; at the same time, eating them with pickles or fresh radish can help reduce the production of gastric acid.

The above content refers to People's Daily Online - Full analysis of the nutritional value of sweet potatoes. How to eat sweet potatoes to be more nutritious, People's Daily - What are the nutritional values ??of sweet potatoes? Eating sweet potatoes can lower blood lipids and prevent three highs