Potatoes can fatten up the fried potatoes, rice covered with shredded potatoes, fried French fries, fried potato cakes and so on, which we usually eat. Although these are delicious, they are high in calories and super fat. For example, the rice covered with shredded potatoes, which everyone likes to eat, is actually a staple food (the calorie per 100 grams is 173 kcal, and the carbohydrate content exceeds 1 1%), which is equivalent to eating two staple foods at the same time, and naturally it is easy to get fat.
For example, we often eat potatoes and roast meat, a plate of 500 grams, its calories can reach 900 calories, which is equivalent to half the calories a normal-weight adult male needs every day. Think about how easy it is to exceed the standard if potatoes are eaten as vegetables.
First, let's introduce potatoes in an all-round way. There are several aliases, such as potato, yam egg, sweet potato, potato, Dutch potato and Java potato. It is the fourth largest food crop in the world. It is a staple food in many places and is widely cultivated in China.
Nutritional value of potatoes Potatoes contain carbohydrate 17.2%, protein 2%, fat 0.2%, dietary fiber 0.7%, and various vitamins and minerals, especially vitamin C, with high content. As a staple food, it is more nutritious than polished rice and white flour. According to the description of staple food in China Dietary Guide, adults need 250～400g of staple food in a normal day, of which 100g is best for potatoes (potatoes, sweet potatoes, etc.).
Research on Potato and Obesity In fact, relevant research has been done in the world. Potatoes are cooked as a staple food and related experiments have been carried out. There are no clear data in several experiments, which show that potatoes help to lose weight.
How to eat potatoes to lose weight? When the staple food is eaten, you can steam potatoes and rice as the staple food, or you can eat stewed potatoes and subtract their calories from other staple foods after eating them. Potatoes are rich in dietary fiber, vitamin C and potassium, which can regulate the three highs and make them feel full.
We don't recommend eating mashed potatoes, because mashed potatoes are easy to digest and absorb, and the feeling of fullness is not so good. It is also not recommended to eat fried shredded potatoes and potato chips, because potatoes are easy to paste, and you have to put more oil when frying, which invisibly increases the heat.
Potato cooking, on the contrary, long-fleshed potatoes are typical rape-sucking, and everyone who cooks knows that one of the secrets of making potatoes well is to use oil in many ways. Moreover, from the above analysis of the nutritional value of potatoes, potatoes, as vegetables, have too high carbohydrates and less other nutrients (compared with vegetables), which will help to gain weight.
In the common frying process of French fries and potato chips on the market, a large number of vitamins in potatoes are lost, but the oil is greatly increased. The result is a large increase in energy, but no satiety. At this time, the potato side has become a fattening food.
To sum up, it is not reliable for potatoes to lose weight. Potatoes can be considered for fattening. If you want to lose weight, you must have an overall plan and strictly implement it. It is unrealistic to lose weight by one thing alone. It's worse than diet pills and surgery.