Sweet potato, also called sweet potato in the north, is a favorite of many people, especially the baked sweet potato, but many people are afraid of gaining weight. In fact, eating sweet potatoes reasonably will not make you fat. Moreover, sweet potatoes are low in calories, low in fat and rich in dietary fiber, which can play a good role in satiety. Therefore, eating sweet potatoes will not only make you fat, but also help you lose weight.

The principle that eating sweet potato can lose weight

1, low calorie and low fat

Sweet potato is a leader in low-calorie and low-fat foods. The fat content of sweet potato per100g is only 0.2g, which is 1/4 of that of rice. Moreover, sweet potato can also provide a good sense of fullness for the human body, which reduces the intake of other foods from the side.

2, including dietary fiber

Sweet potato is rich in dietary fiber, which can stimulate the intestine, enhance peristalsis, and play a good role in excreting and relaxing bowels, especially for senile constipation.

3. Balanced nutrition

Losing weight doesn't mean eating less, and balanced nutrition is also very important for losing weight. Sweet potato contains relatively balanced nutrients, such as vitamins A, B, C, cellulose, and potassium, iron, copper and other trace elements 10. Among them, cellulose plays a good role in stimulating intestinal peristalsis and promoting smooth excretion; Potassium has a good diuretic and detumescence effect and so on.

Eating sweet potatoes skillfully is not fat but reduces.

Eating sweet potatoes reasonably will not gain weight, but also has the effect of losing weight. Only by mastering the correct way of eating sweet potatoes can we achieve the goal of slimming.

1 The best time to eat sweet potatoes is in the morning.

The function of sweet potato is to relieve constipation and detoxify, and the morning is the key moment to excrete and detoxify, especially after a night's rest, the stomach urgently needs to discharge garbage or toxins. At this time, eating sweet potatoes, in which dietary fiber can accelerate intestinal peristalsis, easily defecate, make the intestines smooth, and play a role in toxic weight loss;

2, eat sweet potatoes to lose weight in moderation

Sweet potato is indeed low in calories and fat, and can lose weight, and it is full of cellulose. However, eating too little and too much can't play its role! Eating too much can easily cause gastrointestinal discomfort, and eating too little can not play the role of cellulose, so moderate amount is very important.

Eating about 2 sweet potatoes a day is more beneficial to lose weight.

3, sweet potato with other effects is better

Eating sweet potatoes to lose weight, with vegetables and other nutrients, the effect will be better. Because the body needs balanced nutrition, the value of sweet potato can be maximized only when it is combined with other nutrients. For example, if it is eaten together with eggs, it can enrich the nutritional level, and it has both protein and cellulose, so that the body's circulation is stable and the weight loss can be reduced faster.

Extended data

efficacy

Anticancer effect

Recently, Chinese medical workers investigated the hometown of centenarians in western Guangxi, and found that the long-lived elderly here have the same characteristics, that is, they are used to eating sweet potatoes every day, and even regard them as staple food.

Coincidentally, the list of 20 kinds of anticancer vegetables recently published by the National Cancer Research Center of Japan is: sweet potato, asparagus, cauliflower, cabbage, broccoli, celery, eggplant, pepper, carrot, golden cauliflower, rape, kohlrabi, mustard, mustard, tomato, Komatsu, onion, garlic and cucumber, among which sweet potato ranks first. Japanese doctors found that the cancer inhibition rate of cooked sweet potatoes (98.7%) was slightly higher than that of raw sweet potatoes (94.4%) through a dietary survey of 260,000 people. Hospital in Philadelphia, USA, also extracted an active substance-Androsterone from sweet potato, which can effectively inhibit the occurrence of colon cancer and breast cancer. American biologist Arthur? Professor Schwartz isolated an active substance called DHEA from sweet potato. He injected this substance into the mice that were fed to cultivate cancer, and found that these mice lived longer than ordinary mice 1/3. A study in an American university found that there is a substance called dehydroepiandrosterone in sweet potato, which also has a definite effect on preventing and treating cancer.

Weight loss effect

Sweet potato is rich in essential nutrients such as starch, vitamins and cellulose, as well as mineral elements such as magnesium, phosphorus and calcium and linoleic acid. 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, sweet potato is an ideal diet food, its calorie is only 1/3 of that of rice, and because it is rich in cellulose and pectin, it has the special function of preventing sugar from transforming into fat.

Disease-removing effect

Sweet potato is not only a healthy food, but also a good medicine for curing diseases. According to Compendium of Materia Medica, sweet potato has the effects of "tonifying deficiency, invigorating qi, strengthening spleen and stomach, and strengthening kidney yin". "Sweet potatoes are steamed, cut, dried and harvested as food, which is called potato food, so that people can live longer and have fewer diseases." "Compendium of Materia Medica" says that sweet potato can tonify the middle energizer, invigorate the blood, warm the stomach and fatten the five internal organs. "The Manual of Sweet Potato" says that it has six medicinal values: treating dysentery and diarrhea; Treat wine accumulation and heat diarrhea; Treat damp-heat and jaundice; Treat nocturnal emission and white turbidity; Treating blood deficiency and menstrual disorder; Treat infantile malnutrition. "Luchuan Materia Medica" says that sweet potato can produce fluid to quench thirst and cure fever and thirst.

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. In addition, its rich β -carotene is an effective antioxidant, which helps to eliminate free radicals in the body.

nutritive value

Sweet potato contains a variety of cellulose and pectin that are not easily destroyed by digestive enzymes, which can effectively stimulate the secretion of digestive juice and gastrointestinal peristalsis, make the stool smooth, and is also rich in nutrients such as sugar, vitamins and minerals. The fat content of sweet potato per100g is only 0.2g, which is 1/4 of that of rice, so it is the best food with high nutrition, low calorie and low fat.

Baidu Encyclopedia: Baked Sweet Potato