In the autumn and winter season, roasted sweet potatoes are very common on the street. From a long distance, they smell the sweet potato flavor. Sweet potatoes are rich in high-quality dietary fiber, can promote gastrointestinal motility, and have the effect of beauty and weight loss.
Sweet potato is recognized as "champion vegetable"
Sweet potatoes are rich in dietary fiber, potassium, iron and vitamin B6 and other nutrients, and the heat is very low. Sweet potato and purple sweet potato belong to the category of sweet potato. Sweet potato can be divided into red heart, yellow heart, white heart, purple heart and many other varieties. In addition to their slightly different color and taste, the nutritional value of the difference is not great.
The most important feature of sweet potato is its rich and excellent dietary fiber, which is conducive to gastrointestinal motility, smooth defecation, and is conducive to the elimination of feces. Western medicine believes that defecation is smooth, which is conducive to digestion, absorption, and enhanced immunity.
Generally speaking, red and yellow sweet potatoes taste sweet, so popular; white heart starch content is relatively higher, taste slightly dry, the more people in cold regions more like; popularization of purple sweet potato or in recent years Because it contains more antioxidant anthocyanins, it has a special taste and is loved by women and children.
Unlike other vegetables, sweet potatoes also contain more starch and a certain amount of high-quality protein that can be absorbed and used by the body, and even serve as a belly wrap. For this reason, many women regard it as the food of choice for weight loss.
7 health benefits of sweet potato:
1, conducive to weight loss.
The intake of modern people's oil, meat, and eggs is high, and the amount of exercise is small. It is easy to become obese and cause "rich people's disease". The characteristics of low fat, low heat production and strong satiety of sweet potatoes are in line with the basic requirements of dieters.
Each 100 grams of fresh sweet potato contains only 0.2 grams of fat, which produces 99 kcal of calories, which is about 1/3 of that of rice. Therefore, it is a good low-fat, low-calorie food. If it is used as a staple food, it can effectively reduce the consumption of other foods. Amount, and then achieve the effect of weight loss.
In addition, sweet potatoes can effectively prevent sugar from becoming fat, which is good for bodybuilding.
2, to prevent high cholesterol.
Sweet potato inhibits cholesterol by 10 times that of other foods. So, if you have high cholesterol, you can eat two sweet potatoes.
3, assistant control of blood sugar.
The study found that patients with type 2 diabetes have improved their insulin sensitivity after taking white sweet potato extract, which helps control blood sugar.
4, reduce the risk of stroke.
Sweet potato is absolutely the king of "high potassium and low sodium". Studies have found that potassium-rich foods such as sweet potatoes can reduce the risk of stroke by 20%.
5, help lower Blood Pressure.
The auxiliary antihypertensive effect of sweet potato was mainly attributed to the rich potassium. Because potassium and sodium are important elements influencing blood pressure, if the body's intake of potassium is sufficient, it will promote the excretion of excess sodium; the consumption of potassium-rich foods will also promote the balance of minerals in the body, and finally To a certain auxiliary antihypertensive effect.
6, conservation joints.
Sweet potatoes are rich in mucin and have certain benefits for curing joints.
7, anti-cancer anti-cancer.
Sweet potato extract can effectively inhibit colon cancer and breast cancer; cooked sweet potato has a higher cancer inhibition rate than raw sweet potato.
How to mix sweet potato vermicelli with spinach:
Ingredients: 1 sweet potato vermicelli, 1 spinach, 4 garlic cloves (mashed with garlic), onions and shreds.
practice:
1. Burn a pot of water, roll down the sweet potato vermicelli, cook until the vermicelli can be broken with chopsticks, and rinse the water with the vermicelli.
2, continue to spinach into the boiling water, immediately pour the pot into the filter, use chopsticks to make spinach cool down.
3, the spinach and sweet potato vermicelli and garlic prickly oysters Zhenjiang vinegar and mix well, raw onions to the top.
4, the other from the pan burning oil (a little more oil can offset the spinach's astringent), the oil until the smoke poured on the raw onion. Spicy friends can add a spoonful of chili sauce.
Tips: The above is the 7 effects of sweet potatoes, when the cold air struck, eat a piece of sweet potato, you will immediately feel warm and comfortable.
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