Replace the staple food with it, reducing blood fat in 3 weeks, reducing blood sugar in 8 weeks, and reducing blood pressure in 10 weeks! Everyone can do it

The Ministry of Agriculture of China has issued the "Guiding Opinions on Promoting the Development of the Potato Industry", which refers to the industrialized development of potatoes as a staple food product, which means that potatoes will gradually become the fourth largest staple food in China after rice, wheat, and corn.

Some people may have to ask, "Chinese people are used to eating rice noodles, can potatoes be used as a staple food?" In fact, there is a folk saying that "half a year's worth of potatoes and beans". In difficult times, potatoes, sweet potatoes, and other potato products were used for food.

Using potatoes as a staple food

Potatoes have always been popular with people, and national policies have also begun to attach importance. More importantly, replacing staple foods with potatoes can also help lower blood pressure, lower blood lipids, and control blood sugar, which is simply a blessing for the "three high" crowd!

Potatoes supplement potassium more than bananas

More effective in lowering blood pressure!

Potatoes are high in potassium, which can prevent strokes, assist in normal muscle contraction, and have the effect of preventing hypertension and heart disease. This also makes potatoes enjoy the reputation of "underground apples".

The World Health Organization recommends that each person should consume 3510 milligrams of potassium per day. Friends with hypertension should pay more attention to potassium supplementation.

In many people's minds, bananas are the best source of potassium, but this is not the case.

According to relevant data, 100 grams of bananas contain 256 milligrams of potassium, while potatoes of the same weight contain 342 milligrams, and taro contains 378 milligrams, both of which have lower calories than bananas.

Potatoes as the representative of potassium containing vegetables and fruits can help reduce blood pressure. Eating one medium-sized potato (about 130g) every day can reduce the incidence rate of stroke by 40%.

Potatoes contain resistant starch

Can lower cholesterol

Because potatoes are rich in carbohydrates, they have always been considered an energy supplement, but they are also an excellent source of vitamin C and dietary fiber.

The resistant starch contained in potatoes is beneficial to the digestive system, and when it reaches the large intestine, it can play a role in fighting cancer and lowering cholesterol.

In addition, potatoes are also a good source of B vitamins and trace elements, and their low fat content makes them a white vegetable that can protect the heart.

Potatoes can help control blood sugar

Good news for diabetics!

Potatoes are rich in resistant starch and dietary fiber, which can slow down the body's digestion and increase blood sugar, making it easy to control postprandial blood sugar and insulin secretion.

Potatoes are covered with treasure

Elderly people take it to prolong life, protect the heart and blood vessels

The nutrient ratio of potatoes is good, containing 8%~29% starch, lower than rice, Mantou, bread and other foods; The protein content is about 0.75% to 4.6%, with lysine reaching 93 mg/100g and tryptophan also reaching 32 mg/100g, which are all lacking in other grains; The fat content is low, only about 0.2%.

According to traditional Chinese medicine, potatoes have a smooth and sweet taste, and have the effects of strengthening the spleen and supplementing qi, regulating the stomach, reducing weight and fat, and can assist in the treatment of indigestion, habitual constipation, fatigue, chronic stomach pain, joint pain, skin eczema, etc.

Especially for the elderly, frequent consumption of potatoes is very beneficial to health, can nourish the heart and Qi, and prolong life.

Modern research shows that the vitamin content of potatoes is even comparable to that of vegetables, especially with higher levels of vitamin C and B vitamins. The former is an antioxidant that protects the body from free radical damage, while the latter is beneficial for cardiovascular health.

Potatoes also have high-quality protein, which is comparable in quality to eggs; Secondly, potatoes are rich in magnesium and dietary fiber, which are beneficial to heart and cardiovascular health.

Potato Nutrition Eating List

Steaming potatoes is the ideal way!

In terms of cooking methods, this list of healthy potato practices is worth a try.

one

The first place is steamed potatoes, which have little impact on nutrition.

Steamed potatoes are the most ideal cooking method, with minimal impact on nutrition and retaining a natural fragrance.

The vitamin C retention rate of steamed potatoes is above 80%, while trace elements and dietary fiber are almost not lost. Moreover, the starch particles are fully gelatinized, making it easier to digest and absorb.

two

The second place is mashed potatoes, which taste crisp and soft, suitable for the elderly and children.

After a reasonable combination, such as yogurt, nuts, and mashed potatoes, they can also supplement protein and trace elements, helping to control weight, blood sugar, and blood pressure. But if margarine, essence and sugar are added, the nutrition of mashed potatoes will be greatly reduced.

three

The third place is baked potato, with less cross section and less loss of water-soluble vitamins.

Braised beef with potatoes is a perfect match. Beef can supplement the mineral iron and protein that potatoes lack, while potatoes can supplement the carbohydrates and vitamin C that beef lacks.

Potatoes are rich in dietary fiber, which can reduce the body's absorption of cholesterol contained in beef. It is important to note that potatoes should not be fried before cooking, as this can damage other nutrients and increase fat intake.

four

The fourth place is fried potato chips, which have a shorter cooking time and less damage to nutrients.

Cutting less than shredded potatoes can reduce nutrient loss. Attention: Cook the potato chips immediately after they are cut, and do not use water bubbles.

Use sweet potatoes as a staple food

Speaking of sweet potatoes, every friend is no stranger.

Recalling the famine period, sweet potatoes were once one of the common staple foods on people's dining tables. Now, the status of sweet potatoes has plummeted, becoming a local snack, such as roasted sweet potatoes, sweet potato dumplings, dried sweet potatoes, and so on.

It is often said now that eating coarse grains is good for your health. China's sweet potato production reached 81.7 million tons in 2011, nearly 80% of the world's total production. The delicious and inexpensive sweet potato has once again entered people's attention.

Sweet potato as a staple food can have unexpected benefits.

Eating sweet potatoes in winter can clear blood vessels and lower blood pressure

6 unexpected benefits

one

Clear vascular plaque and prevent arteriosclerosis

Sweet potato contains a large amount of mucoprotein and potassium, which can maintain the elasticity of the blood vessel wall, clear the cholesterol hardening plaque on the blood vessel wall, and prevent atherosclerosis.

two

Eliminate free radicals in the body

Sweet potatoes are rich in carotene. This is a very effective antioxidant, which can inhibit the oxidation of low density lipoprotein and deposit on the blood vessel wall, and also help to eliminate free radicals in the body.

three

Suppress cholesterol and accelerate cholesterol excretion

The University of Tokyo, Japan, conducted a study on the cholesterol inhibitory effects of 130 foods and found that sweet potatoes have a 10 times greater effect than other foods. Therefore, if you have high cholesterol, you can switch your staple food to sweet potatoes.

In addition, sweet potatoes contain more dietary fiber, which is very effective in promoting gastrointestinal peristalsis and preventing constipation. This can also accelerate the excretion of cholesterol.

four

Reduce stroke risk

Sweet potato is the absolute king of "high potassium and low sodium". According to an article in the US journal Prevention, studies have found that potassium rich foods such as sweet potatoes can reduce the risk of stroke by 20%.

five

Assisted blood pressure lowering

American nutritionist Joey Ball pointed out that the auxiliary hypotensive effect of sweet potatoes is mainly due to the rich potassium element in them. We know that potassium can effectively promote the excretion of sodium, so eating sweet potatoes can also assist in reducing blood pressure.

In summary, for patients with hyperlipidemia, hypercholesterolemia, hypertension, and fatty liver disease, it is a very healthy practice to eat more sweet potatoes in moderation or treat them as snacks.

six

Prevent constipation, control weight, and protect eyes

For people prone to constipation, in addition to eating more vegetables, it is very beneficial to replace a portion of their staple foods with various coarse grains.

Sweet potatoes contain less starch than ordinary staple foods, and eating them is very "top satiety", which also quietly plays a role in controlling weight.

Sweet potatoes also contain a large amount of vitamins and minerals, especially in "yellow flesh" varieties, which contain a large amount of β- Carotene, which can be converted into vitamin A in the body.

"If a person lacks vitamin A, the most typical manifestation is decreased vision at night.". Eating foods rich in vitamin A or carotene every day is the best way to prevent it.

Sweet potato should be eaten as a staple food

Sweet potatoes must be cooked before eating

Sweet potatoes must be cooked thoroughly before eating, because the starch particles in the sweet potatoes are not damaged by high temperature and are difficult to digest.

Sweet potatoes contain an enzyme that easily produces a large amount of carbon dioxide gas in the gastrointestinal tract. If you eat too much sweet potatoes, it can cause abdominal distension, hiccup, and farting.

2. Eat sweet potato "Shaoxin" with small pickles

Sweet potatoes have a high sugar content. Eating too much can stimulate a large amount of gastric acid secretion, making people feel "heartburn.". Therefore, it is best to eat sweet potatoes with a little pickled vegetables, which can effectively inhibit stomach acid.

Sweet potatoes are best for lunch

Sweet potatoes lack protein and lipids, so they should be eaten with vegetables, fruits, and protein foods to avoid nutritional imbalances. Most importantly, sweet potatoes are best eaten during lunch time.

This is because after eating sweet potatoes, the calcium content in them needs to be absorbed within the human body for 4-5 hours, and afternoon sunlight can just promote calcium absorption.

Eating sweet potatoes for lunch can completely absorb calcium before dinner, without affecting the absorption of calcium in other foods during dinner.

Sweet potatoes are best eaten with skin

Many people like to eat sweet potatoes, but their skins are generally not eaten. In fact, the skin of sweet potatoes is a good thing.

The skin and flesh of plants are a pair of yin and yang, and sweet potatoes are no exception. Sweet potato meat is "tonic", while sweet potato skin is "cathartic", which means detoxification.

Sweet potato flesh nourishes the spleen and stomach, and sweet potato skin helps digestion; Sweet potato flesh replenishes qi, sweet potato skin aerates; The flesh of sweet potatoes is acidic, while the skin of sweet potatoes is alkaline.

Eating sweet potatoes can easily make people feel bloated and heartburn. If you eat them with skin, you can solve these problems.

A special reminder: If the skin of a sweet potato is discolored, blackened, or has brown spots, it indicates that parts of it have rotted. At this time, it is not suitable to eat, let alone its skin.

5. The number of diabetic patients should be well controlled

Generally speaking, people with diabetes are recommended to eat coarse grains properly. The glycemic index of coarse grains is generally low, which is conducive to stable blood sugar. However, although sweet potatoes are classified as "coarse grains", they are a powerful tool for raising blood sugar.

Some varieties of sweet potatoes are not sweet, but there is still a lot of starch, which is also a sharp tool for raising blood sugar. Therefore, it is safe to control the quantity when eating.

Purple sweet potatoes are genetically modified and cannot be eaten?

In recent years, there have been many purple sweet potatoes on the market, ranging from the skin to the heart. Some friends mistakenly believe that these are genetically modified foods and cannot be eaten.

Actually, purple potato is just a special variety selected and rich in anthocyanins. Anthocyanins are also common natural antioxidants.

Finally, teach friends a homely trick:

When cooking purple potato Congee, do not put alkali, which will make purple potato Congee look like an off putting grayish blue color. Adding a little lemon juice can enrich the taste, but also make it more purple and more attractive.

Potatoes and sweet potatoes are all treasures. Replacing staple foods with them is simply a blessing for the "three high" crowd. Eating them can prolong life, protect the heart, and blood vessels for the elderly.