Taro in the market
In fact, no matter what kind of taro, as a staple food, it is recommended to eat during weight loss, and its glycemic index is lower than that of sweet potatoes and potatoes.
1. What is taro?
In nutrition, taro belongs to the category of sweet potato.
Also belong to potatoes and taro, often eaten when losing weight, as well as yam, potato, sweet potato, purple potato, cassava and so on.
Potato and taro food
We often buy two kinds of taro: Lipu taro and Mao taro. This is easy to distinguish. The big one is Lipu taro, and the small one is Mao taro.
(left: hairy taro; Right: Taro Lipu)
Lipu taro is actually a kind of betel nut taro. It's white with purple lines after cutting. The color turns purple after cooking, and the taste is soft and dense.
Taro, also known as taro, is pure white after cutting, and the color is basically unchanged after cooking, and the taste is smooth and tender.
Second, the calories and nutrition of different taro
In terms of calories, the same weight of Lipu taro is 1.6 times that of hairy taro!
Common taro
Because taro has more water, Lipu taro has less water. Lipu taro has a dense section and the taro is slightly watery.
However, the overall nutrition of Lipu taro is higher than that of taro, such as protein, calcium, iron and magnesium.
Balanced nutrition
The edible part of cooked taro is only 60 kilocalories per100g, which is lower than that of sweet potato. The GI value is around 47, indicating that it is a low GI food, which means it is fuller and less likely to gain weight.
Note: The gram weight mentioned here must be the weight of the edible parts, excluding corncob, taro skin and other parts. If you cook your own porridge, only the dry weight of taro is counted, because water has no heat.
taro
Taro has a high starch content and should be eaten as a staple food. If there is taro in the dish, your staple food will be reduced accordingly.
If taro is the staple food, you can eat 300 g per meal, which is three medium-sized taro.
Third, how to eat to lose weight?
We generally recommend that girls who lose weight consume 1200- 1500 calories every day, and do not go on a diet, in which carbohydrates account for 50-60%.
Take the budgeted heat 1300 calories as an example. According to the collocation of eight kinds of food in nutrition, you can eat six staple foods and one calorie is 90 calories.
Exchange share
The edible weight of a serving of 90 kcal taro is about 160 g, the edible weight of purple potato with the same calorie is 85 g, sweet potato is 100 g and potato is10 g.
(85g purple potato/100g sweet potato/160th taro)
No matter what kind of taro, as a staple food, it is recommended to eat it during weight loss, and the glycemic index is lower than that of sweet potatoes and potatoes.
But for Lipu taro and taro, there are some differences in the amount of these two foods.
Like ordinary Lipu taro, 1 is 1 kg, and eating 200 grams at a time is equivalent to 1 bowl 150 grams of rice.
Lipu taro and rice
The average taro is about 60 g, and eating 300 g at a time is 1 bowl 150 g rice.
Taro and rice
Fourth, pay attention to eating taro.
Some people feel itchy when they peel taro, because there is more calcium oxalate in taro. Calcium oxalate is a needle-like crystal, which can irritate the skin surface and cause itching, redness and even redness.
taro
You can put on plastic gloves and peel them off to avoid contact. You can also soak your hands in vinegar before peeling, because calcium oxalate is not acid-resistant. You can also peel it after heating, because calcium oxalate is not heat-resistant.
If your hands itch, you can wash them with vinegar, salt water and soap. If it is still serious, you need to apply some ointment.
Wash with vinegar
Some people who eat cooked taro will also have allergic symptoms such as itchy skin, which is because taro contains acetylcholine. Acetylcholine is a substance that stimulates nerves. If you are allergic to it, don't eat it!
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