Whole grains - potatoes

Potato foods such as potatoes and sweet potatoes have the effect of strengthening the spleen and replenishing qi. Potatoes can also reduce inflammation and detoxify.

The dietary fiber contained in potatoes can also promote intestinal peristalsis, help detoxify, reduce fat absorption, and prevent hyperlipidemia, cardiovascular disease, and intestinal tumors.

Since potatoes contain less protein and have much lower calories than rice and noodles, those who need to lose weight can use them to replace some of their staple foods. However, they should be properly paired with other foods to avoid insufficient intake of protein and other nutrients. .

Losing weight also requires a reasonable diet

100-150 grams of potato food per day, four to five times a week. Eating too much will cause gastrointestinal discomfort, poor digestion, and insufficient protein intake. Children during growth and development should not eat too much.

What is the healthiest way to eat sweet potatoes, potatoes, and taro?

Next, we will focus on three types of potato foods: sweet potato, potato, and taro, and introduce to you how to eat healthier.

Is sweet potato a good anti-cancer food?

Sweet potato is a famous “anti-cancer food”. The darker the color of the sweet potato, the higher the carotene content. Its vitamin C content is the best among potato foods, and it is also rich in polyphenolic compounds, such as anthocyanins and flavonoids, which have antioxidant effects.

How to eat?

Eating more sweet potatoes can prevent cardiovascular diseases and tumors, help with weight control, and enhance immunity.

However, it should be noted that sweet potatoes should not be eaten simply as staple food. Due to their low protein content, it is recommended to eat them with rice and noodles or alternately. At the same time, attention should be paid to balanced nutrition and appropriate combination of non-staple foods such as fish, eggs, poultry and other protein-containing foods. Rich food.

Sweet potato leaves are also rich in vitamin C and carotene.

However, sweet potatoes are rich in dietary fiber and are not easy to digest. People with gastritis, gastric ulcers and poor intestinal function should not eat more.

How to buy?

You should choose sweet potatoes with no damaged skin, insect eyes, or mildew spots. Sweet potatoes with scars on the surface are prone to rot and are difficult to preserve. If you find that there are insects on the surface, the interior may become smelly and deteriorate.

Sweet potatoes should be kept in a cool and ventilated place and should not be kept for too long.

Are potatoes anti-inflammatory and detoxifying?

Potatoes are high in vitamin C and potassium. High potassium helps prevent high blood pressure and cardiovascular disease, but carotene and dietary fiber lower. Potato starch is easy to digest and has low protein content. It is suitable for people who need to limit protein intake, such as patients with renal insufficiency.

How to eat?

Frying potatoes at high temperatures may produce harmful substances and increase the risk of cancer. Potatoes should be steamed or boiled over slow fire to make them evenly cooked. If they are boiled over high heat, they will be cooked on the outside and raw on the inside.

How to buy?

Autumn and winter are the peak seasons for potatoes. Smooth and unscarred potatoes are preferred. Do not choose potatoes with green skin or sprouts. Potatoes sprout and produce solanine, which can cause hemolysis and inhibit neurotransmitters.

Be sure to peel potatoes when eating them outside. Potato skins contain alkaloids, and eating large amounts can cause nausea, diarrhea and other symptoms.

It is better to place potatoes in a ventilated and dry place.

Can taro prevent high blood pressure?

Taro has low vitamin C content, but is rich in a variety of minerals, especially potassium, magnesium, and fluorine, which can prevent high blood pressure. Blood pressure and cardiovascular disease.

Taro is an alkaline food, which can neutralize the acidic substances accumulated in the body and adjust the body's acid-base balance. Taro also contains a mucus protein that can produce immune globulin after being absorbed by the body to enhance resistance.

How to eat?

Taro contains high dietary fiber, which is good for defecation, but it is relatively difficult to digest and should not be eaten in excess to avoid causing flatulence. Those suffering from stagnation of food, stomach pain, and gastrointestinal dampness and heat should not take this product. Be careful to cook it thoroughly, otherwise the mucus content will irritate your throat and cause discomfort.

The cortex of taro and some Huaishan varieties contains saponin and plant alkaloids. Contact with the skin will irritate the skin and cause itching. It is best to wear gloves or plastic bags when peeling. This substance will decompose when heated, so taro is It is easier to handle after boiling in hot water and then peeling. When your hands are itchy from scraping the taro scalp, place your hands over the fire and bake them briefly or soak them in vinegar to relieve the itching. But be careful not to burn your hands when grilling.

How to buy?

High-quality taro is firmer, has no spots on the surface, and is light in weight when picked up, which means it has less water; when cut, the meat is thin and white, which means it has a loose texture, and is the top grade. In addition, you can also observe the cut of taro. If the cut surface is uniformly powdery, the meat quality is better. Sprouted taro is not particularly toxic, but generally should not be left for long periods of time.

Taro should be placed in a dry, cool and ventilated place. Since taro is not resistant to low temperatures, fresh taro must not be placed in the refrigerator. Taro is prone to becoming soft and moldy and is best eaten as soon as possible. Cooked taro can only be stored in the refrigerator for a short period of time.

These soups are worth a try

No.1 Braised Beef Tendons with Potatoes

Ingredients: 2 potatoes, 300-500 grams of beef tendons, salt, ginger, Star anise, cinnamon, cooking wine, light soy sauce, Zhuhou sauce, appropriate amount of water.

Method: Rinse the beef tendon with cold water, run it under running water to remove any blood stains, and then cut it into smaller pieces. Put the clean beef tendon pieces into the iron pot, add star anise, cinnamon, and light soy sauce. Stew Zhuhou sauce, ginger slices and cooking wine. Transfer to electric pressure cooker or stew pot and simmer for about 40 minutes. Take out the stewed beef and put it into the pot. Then put the pre-cut potato pieces into the pot and simmer for 20 minutes. Add an appropriate amount of salt and serve.

Efficacy: Beef tendon is rich in collagen protein, has a relatively low fat content, and contains less cholesterol, which helps to delay skin aging. It has the effect of strengthening muscles and bones. It has a good therapeutic effect on people with weak waist and knees and weak body. It also has the effect of replenishing qi and replenishing qi and warming the middle.

Suitable crowd: The general population can consume it. Especially suitable for those who are weak after illness

Contraindications: People with poor digestive ability

No.2 Braised duck with taro pods

Ingredients: duck meat, taro pods, Star anise, onion, ginger, garlic, salt, chicken essence, cooking wine, dark soy sauce, white sugar, pepper.

Method: First wash away the sediment on the surface of the taro, put it into a steamer and steam it for 20 minutes. After steaming, rub off the skin. Cut the duck meat into pieces, blanch it in a pot under cold water, add a few slices of ginger and a small amount of cooking wine, take it out after the water boils and wash off the foam. Then cut the taro into pieces, heat oil in a pot, fry the aniseed first, then the onion, ginger and garlic. Then put the duck meat into the pot and fry, add a small amount of dark soy sauce and cooking wine, add water and bring to a boil, transfer to the soup pot and cook for about 40 minutes, add salt, sugar, chicken essence, pepper, put the taro into the pot, and cook until the taro is soft. Ready to serve.

Efficacy: appetizer, laxative, detoxification, nourishing yin, replenishing deficiency and diuresis

Suitable people: those who need to supplement protein, those who are weak after illness

Contraindicated people: dampness and heat, digestive ability The Worse

No.3 Sweet Potato Oatmeal Porridge

Ingredients: 100 grams of oatmeal, 300 grams of sweet potatoes, 60 grams of rice, 50 grams of millet, appropriate amount of water.

Method: Peel the sweet potatoes, wash them, and cut them into pieces; wash the oats and soak them for two hours in advance; boil the water first, add the oats, and cook until they are 7 ripe, then add the rice, millet, and sweet potatoes in sequence. Just cook it.

Effects: Lower blood sugar, digestion, laxative, lower blood lipids, prevent cardiovascular and cerebrovascular diseases, and supplement nutrition. Protect the intestines, detoxify and prevent cancer.

Suitable people: The general population can eat it, especially people with high triglyceride content, white-collar workers, and those who eat more refined grains.

Contraindicated people: People with stomach problems and indigestion