Sweet potatoes, purple sweet potatoes, potatoes (potatoes), taro, yams, etc. These “unpretentious†foods, rich in carbohydrates, various minerals and vitamins, have a positive effect on the prevention of chronic diseases. However, different types of potatoes contain slightly different nutrients, and cooking methods are also varied, not just cooking.
Sweet potato: Cellulose is not the most, but it is the best. Although sweet potato contains more cellulose than vegetables, it is mainly soluble in water and contains a lot of total fiber. It is a good food for preventing constipation. When choosing, try to choose a deeper color and contain more nutrients such as carotenoids.
Recommended to eat: Sweet potato millet porridge, sweet potato ribs, sweet potato noodles.
Purple sweet potato: strong antioxidant and anti-cancer effects. In addition to starch, protein and fat, purple sweet potato also contains abundant nutrients such as vitamin A, vitamin B2, carotene, vitamin C and anthocyanins. It is worth mentioning that purple sweet potato is rich in selenium and has a strong anti-oxidant effect; it contains mucosal proteins, as well as anti-cancer and anti-cancer effects.
Recommend to eat: purple sweet potato roll, purple sweet potato steamed bread, purple potato hair cake, yogurt raisin purple potato mud, purple potato oatmeal porridge.
Special tips: sweet potato, purple sweet potato is best not to eat fasting, easy to feel heartburn. It is also best not to eat too much at a time, otherwise it is prone to symptoms of starch indigestion: such as pantothenic acid, abdominal distension. It is advisable to eat with foods rich in fat and protein, such as eggs, or with other vegetables.
Potato (potato): Expert who supplements vitamin C. Potatoes are rich in vitamin C and are not easily lost during cooking. Experiments have used potatoes and spinach for cooking experiments to compare the remaining amount of vitamin C after processing. As a result, only 35% of spinach boiled for 5 minutes. Even if potatoes were boiled, there was still 83% left.
Recommended to eat: potato yak meat, meat, potatoes, lentils, mutton mushrooms, mashed potatoes.
Special Note: The best fried potatoes do not have to fry, such as French fries, potato chips, so that not only intake of more oil, but also may increase the risk of cancer.
Steamed bread: alkaline foods, eat more to enhance resistance. Taro is rich in various minerals, especially high levels of fluoride, can well protect the teeth. It contains a mucin that is absorbed by the body and helps to produce immunoglobulins that increase the body's resistance. Shantou is an alkaline food that neutralizes acidic substances that accumulate in the body.
Recommended to eat: oysters stewed pork ribs, yoghurt fruit glutinous rice cake, glutinous rice porridge.
Yam: auxiliary treatment of cardiovascular and cerebrovascular diseases. The most nutritious part of yam is its mucus, which lowers blood cholesterol and prevents lipid deposition in the cardiovascular system and helps prevent arteriosclerosis. In addition, yam has an adjuvant effect on diabetes, in addition to easy to produce satiety, which is conducive to controlling food intake, mannan in mucus also has the function of improving glucose metabolism and improving insulin sensitivity.
Recommended eating: Lily yam millet porridge, glutinous rice lotus yam porridge, yam papaya stew ribs, edible fungus green pepper fried yam, honey yam.
Special Note: Yam and steamed bread are relatively easy to mold, it is best to buy with the food. Especially cooked, can only be kept in the refrigerator for 1 day. The last thing to remind is that although potatoes are good, they should not be eaten at all. Potatoes and cereals together account for 30% of the daily intake of staple foods.
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