Super powdered food sweet potato! Nutritionists teach "1 way to eat" to eat the most complete nutritious sweet potatoes

Sweet potatoes are hot nourishing foods, which are root-knot-type powdered foods, and have high nutritional value. Nutritionist Liu Yili said that 110 grams of sweet potato is only 133 calories, about half a bowl of hot food, and the diet is rich in fiber, which helps stabilize blood sugar and smooth bowel movements, prevents cardiovascular diseases and cancer of the brain, and is also a good ingredient to reduce weight.

Liu Yili pointed out that regardless of yellow or red sweet potatoes, they are rich in β Hussanthemum, purple sweet potatoes have more anthocyanins, which are strong antioxidant and have a lot of dietary fiber. They are low-GI foods, which can help peristalsis in the stomach tract. They not only help stabilize blood sugar, but also have multiple health care effects such as lowering sterols, improving constipation, reducing weight, and preventing cancer.

Sweet Potato Nutritional Ingredients

Taking 110 grams of yellow sweet potato as an example, it is rich in 2.3 grams of dietary fiber and 304 mg of drill, and also contains calcium, oxal, vitamin A, β-Hushu, vitamin E and other nutrients. These nutrients have the following functions:

◆Diet fiber: Helps tract peristalsis, helps defecate, and removes toxins in the kidneys. High-quality characteristics are suitable for consumption, helps stabilize blood sugar.

◆花: Maintains vascular fitness and health, is suitable for people with high blood pressure, and is also beneficial to hydration and kidney.

◆Calcium, oxidation, vitamin A, β Hussin, vitamin E: It helps the body improve immunity, protect eyes, antioxidant, and prevent cancer.

After steaming and cooking, eat the most nutritious skin together

Sweet potatoes are good powder. If people with healthy hearts want to eat the most complete nutritious sweet potatoes, Liu Yili recommends that they can clean them, eat the skin together after steaming and cooking, and can also eat the complete phytochemicals. However, it is reminded that patients with severe gastrointestinal and have just finished gastrointestinal surgery should eat in sequence and do not eat too much at once.

3 colored sweet potatoes are suitable for different ethnic groups

There are many types of sweet potatoes, and yellow, red and purple sweet potatoes are commonly seen. Liu Yili pointed out that it can be eaten by suitable ethnic groups according to their special nutritional characteristics.

Yellow sweet potato: yellow flesh, with a dense texture, suitable for steaming, cooking, roasting and frying.

Red pork sweet potato: red flesh, soft texture, sweet taste, suitable for boiling, roasting or steaming.

Purple sweet potato: purple flesh, with a firm texture, suitable for steaming, cooking and grilling.

1. Office workers who replenish the energy: suitable for "yellow sweet potato" with high vitamin B1.

2. The 3C group with excessive eyes: the "red sweet potato" with the highest protein and vitamin A.

3. Conduit and anti-cancer population: suitable for "purple sweet potatoes" with the highest fiber and rich in anthocyanins.

6 precautions for eating sweet potatoes

1. Steamed or roasted are very healthy

2. Do not choose mud (GI value is higher)

3. Sprouting can be eaten only to reduce nutrients

4. High-quality can be regarded as a staple food for weight reduction

5.110 grams of sweet potatoes are equal to half a bowl of hotness

6. Eye protection, cancer prevention, and defecation

(Editor: Ye Zicen)