Is sweet potato really the first anti-cancer dish? What is the nutritional value of sweet potato?
Is sweet potato really the first anti-cancer dish? What is the nutritional value of sweet potato? 
Is sweet potato really the first anti-cancer dish? What is the nutritional value of sweet potato? What kind of people should never eat sweet potatoes?
First, let's start with why sweet potatoes fight cancer.
1. Sweet potatoes are rich in dietary fiber, which has the special function of preventing the conversion of sugar into fat; it can promote gastrointestinal peristalsis and prevent constipation, which is used to treat hemorrhoids and anal fissures, etc., and also has a certain effect on the prevention of rectal cancer and colon cancer.
2. Sweet potatoes are rich in starch, carotene and potassium, iron and more than 10 kinds of trace elements, rich in lysine and carotene, can promote the normal maturation of epithelial cells, inhibit the abnormal differentiation of epithelial cells, eliminating the role of cancer-causing oxygen free radicals, to prevent carcinogens and the combination of proteins in the nucleus of the cell, and to promote the enhancement of the body's immunity.
3. Sweet potatoes contain ""hydroxyepiandrosterone"" physiologically active substances", which can effectively prevent colon cancer and breast cancer.
Next we talk about the nutritional value of sweet potatoes.
1. Sweet potatoes are rich in carotene, which is transformed into vitamin A. Vitamin A can maintain normal visual function.
2. Sweet potatoes are rich in mucin and glycoprotein, a mixture of polysaccharides and proteins that have a special protective effect on the human body. (Mucin can prevent arteriosclerosis, can slow down the aging of human organs, improve the immunity of the body. Glycoproteins have excellent anti-mutagenic, lipid-lowering and immunity-enhancing effects.)
3. Sweet potatoes are also rich in potassium, which can alleviate the drawbacks brought about by excessive salt intake and is an important element in protecting the heart.
Finally we come to the question of who should never eat sweet potatoes ！！！！！！
1. Diabetics should not eat sweet potatoes. Sweet potatoes have a high sugar content, eating too much will aggravate diabetes.
2. people with weak spleen and stomach can not eat, sweet potato also contains an oxidase, in the gastrointestinal tract will produce a large amount of carbon dioxide gas, easy to cause gastric distension, hiccups and other symptoms.
3. have gastric ulcers, stomach bloating disease should not eat sweet potatoes, sweet potato sugar in the stomach to produce a lot of gastric acid, increase the pressure in the stomach, for the stomach is not good, will stimulate the ulcer surface or the gastric mucosa, resulting in gastric discomfort.
The nutritional value of sweet potatoes includes the following:
(1) Replenish the middle and benefit the qi: it can prevent and control malnutrition, and it can replenish the middle and benefit the qi, which is beneficial to children's noma and other diseases. (2) laxative: sweet potato after steaming, part of the starch can be changed, compared with raw sweet potato can increase about forty percent of food fiber, can effectively stimulate intestinal peristalsis, promote defecation, can be used to treat habitual constipation.
(3) Enhance immunity: sweet potato contains a large amount of mucin, which can prevent atrophy of connective tissues of liver and kidney, improve immunity, and prevent collagen diseases (such as rheumatoid arthritis, systemic lupus erythematosus and so on) from occurring.
(4) Prevention of osteoporosis: Calcium and magnesium contained in sweet potatoes can prevent osteoporosis.
(5) Delay aging: chlorogenic acid in sweet potatoes can inhibit the production of melanin and prevent the appearance of freckles and age spots. It can also inhibit skin aging, maintain elasticity and slow down the aging of the body.
(6) Others: weight loss, prevention of emphysema, prevention of atherosclerosis, protection of eyesight, lowering of blood pressure, lowering of blood sugar, etc.
Can sweet potatoes really fight cancer?
American biochemist Prof. A. Sevez's research results proved that the sweet potato cancer inhibition rate ranks first among vegetables. He isolated a kind of substance called "deoxyepiandrosterone" from sweet potato, which can prevent breast cancer and colon cancer. Chinese scholars in the country for the first time developed a sweet potato cancer inhibition extract, and successfully completed the animal experiments, proved that cancer, leukemia have inhibitory effect. In addition, some researchers have found that sweet potatoes are relatively rich in beta-carotene, vitamin C and folic acid, which all have anti-cancer effects, so eating sweet potatoes regularly helps to maintain the level of the above anti-cancer components and reduce the risk of cancer. However, the author is skeptical about the results of these studies because they lack sufficient evidence.
In short, sweet potato is a very good food, proper consumption of the body is beneficial, with the prevention of constipation, protection of eyesight, enhance immunity, anti-aging and other roles, may also have a certain anti-cancer effect, but if the sweet potato as the only anti-cancer God, I am afraid that the sweet potato will not live up to the expectations of many people. If you suffer from cancer, it is wise to go to a regular hospital to receive surgery or radiotherapy or chemotherapy.
What is the nutritional value of sweet potatoes?
Red summer, also known as sweet potatoes, groundnuts, was introduced in the Ming Dynasty Lu Song, but because it has long been included in the scope of staple food, so we also put in the sweet potato class introduction.
A, the first answer sweet potato nutritional value ingredients:Sweet potato in addition to 27% of the fixed powder, but also rich in sugar, and more vitamin A, C, carotene, riboflavin, niacin, thiamine, containing calcium, phosphorus, iron and other minerals, crude cellulose, but also contains proteins, fats, lysine, mucilage, collagen and so on. There are a variety of processing potato chips delicious.
Second, sweet potato flavor and efficacy:Sweet potato is sweet in flavor and flat in nature. Strengthen the spleen and stomach, tonifying the liver and kidney, (the herb records) have sweet potato can make up for the deficiency, benefit the strength, strong kidney yin, make people live long life and less disease, but also can make up for the middle, and blood, abdominal and stomach, fat five viscera, treatment of dampness and heat, jaundice, blood deficiency and menstrual disorders, children's chancre, but also supply the human body with polysaccharide substances.
Three, as the second question of the title asks if sweet potatoes are really the number one cancer-fighting dish:Can inhibit a variety of bacteria, promote the elimination of harmful substances in the body intestinal laxative obvious effect, there are treatment of disease and cancer prevention put fruit, the first dish of farmhouse delicious.
Above Lin'an Tianshanme small sweet potatoes, red purple potatoes, is the first dish of the farm, freshly dug every day, authentic and delicious, powder sticky sweet, tasty and delicious, return to the original state of simplicity anti-bacteria and anti-cancer first dish.
IV. Application of disease prevention and treatment
1, Pediatric noma:Fresh sweet potatoes 100 grams, 3 grams of chicken gold, water decoction to eat potatoes and drink soup, 2 times a day. Can cook baby sweet potato porridge (below) specific food from the quantitative.
2, dry stools:Fresh sweet potato leaves 250 grams, wash and add oil and salt wonderful cooking to eat, can also be used to eat pork ribs in soup, can keep to promote intestinal lubrication laxative.
3, Gastric and duodenal ulcers:Sweet potatoes dried and powdered, the second time a day, each time to take 125 grams, and later reduce the service 60 grams, can be added to the terrier rice porridge food.
Five, as the third question asks what people should never eat
1, dietary therapy must be aware of the contraindications:Some people eat out of the drink bloating, burping, spitting acid water and other phenomena, mainly because the sweet potato starch particles larger, and contains a gasification enzyme agent to stimulate the secretion of gastric acid, resulting in the production of more CO gas.
2, sweet potatoes should be steamed and boiled thoroughly:In order to prevent the above patients of the human phenomenon, never must be the sweet potato boiled through, or its cut into slices put in salt water soaked for 10 minutes and then boiled, can destroy the gas enzyme, or eat some radish and drink some soup when you eat sweet potatoes, to promote in order to reduce the secretion of gastric acid.
3, watch out for rotten sweet potatoes: neverBe careful (black spot sweet potato), contains a black spot virus, can make people eat will be poisoned, nausea, vomiting, diarrhea, fever and other symptoms, or even death, even after high temperature black spot sweet potato should not be eaten.
Hakka herbalist Wu replied, Thanks! Thanks!
Dr. Clove is here to answer that question.
Sweet potatoes are cheap, tasty and grounded. In recent years, sweet potatoes have also been honored with a variety of good reputations, such as being at the top of the WHO's "Healthy Foods List" and being included in the so-called "Cancer-Fighting Vegetables List". ......
Leaving aside the truth of these 'rankings' for the moment, sweet potatoes are, indeed, quite good.
I. Sweet potatoes, how good are they?
- Rich in dietary fiber and pectin, can promote intestinal peristalsis, improve constipation, so you pull greatly smoother;
The fat content is extremely low, less than 1%;
Vitamin C content is also not low, comparable to radish;
It is rich in potassium and belongs to the category of "high potassium and low sodium" food;
It is very satiating and very 'top filling', which sounds like a good weight loss aid.
However, although there are many health benefits of sweet potatoes, but "personal heroism" is always bad, and cancer is a complex disease, not a food can be "resistance" to hold, dietary balance is more important.
Second, sweet potato leaves, supporting role is also nutritious
In the past few years, the popularity of sweet potato leaves has overtaken that of sweet potatoes, and the "green leaf" is no longer willing to be a sidekick.
There is really a lot of talk about the amazing benefits of sweet potato leaves:
Strengthens vision, detoxifies the body, improves immunity, prevents high blood pressure, improves constipation ......
But really, this is a common benefit of almost all leafy greens.
Yes, like other leafy greens, sweet potato leaves are rich in vitamins and minerals, as well as antioxidants such as flavonoids and polyphenols. If you're willing to believe in the 'strange healing powers' of sweet potato leaves, treat other leafy greens with the same devotion.
Sweet potato leaves can be blanched and slapped with garlic and served cold, or made into mixed vegetable gnocchi with mixed grain pasta.
Third, purple sweet potatoes, not genetically modified
When it comes to sweet potatoes, you have to mention purple sweet potatoes - purple potatoes.
As soon as many people see an unfamiliar food, they think it is genetically modified and are determined not to eat it.
Actually.Purple potatoes are just the purple variety of sweet potatoes.You don't recognize it when you change your vest? Purple potatoes have been around since the beginning of time, why bother doing anything genetically modified ......
Purple potatoes are rich in anthocyanins, which are natural antioxidants, and are considered to be the healthiest of the sweet potato family.
IV. Baked sweet potatoes, to eat or not to eat?
Now it's time for the season of baked sweet potatoes, but there's a lot of confusion about baked sweet potatoes ......
Most of the roadside baked sweet potato stalls use large drums similar to chemical drums, can they be safely eaten?
First, it's time to see what the bucket originally contained.
If the bucket originally contained something volatile such as alcohol or gasoline, it will evaporate over time and there is no need to worry about it being harmful to your health; however, if it originally contained a toxic substance that is not volatile, it will be a safety risk.
Secondly, most of the sweet potato stalls on the street are unlicensed. It is still recommended that you buy baked sweet potatoes from a regular store or bake them yourself at home in an oven, setting the temperature and time, which is safer.
The surface of many baked sweet potatoes is burnt black, can I still eat them? Will it cause cancer?
No need to worry about causing cancer.
The charred black part of the surface of the sweet potato is actually the sugar in the high temperature caramelization reaction, the color will gradually become brown or dark brown, non-toxic, will not be harmful to health.
V. Eating sweet potatoes, do you get flatulence?
Sweet potatoes are good, but some people get bloated when they eat them.
This is because we are used to eating refined white rice and noodles, suddenly eat too much dietary fiber-rich sweet potato, the intestinal microorganisms are too hard, a little bit too much to eat, so you will feel gastrointestinal discomfort.
You can try to go from less to more and let your body adapt slowly.
However, if you usually have poor digestion, too little or too much stomach acid, you should pay attention to the amount of sweet potatoes you eat, eat less each time, and preferably not on an empty stomach.
VI. How much sweet potato is appropriate to eat?
The latest Dietary Guidelines for Chinese Residents recommends this:
Consume 250-400 grams of cereals and potatoes per day, including 50-150 grams of whole grains and legumes and 50-100 grams of potatoes.
Starch-rich sweet potatoes are perfect for adding to the list of staples, yo..!
100 grams of sweet potatoes are about this big.
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However, since sweet potatoes potatoes these potatoes, compared to wheat rice, protein content is too low, it is best to partially replace cereals, try not to eat only sweet potatoes as a staple food.
Dr. Clove especially reminds you to remember to eat half a bowl of rice less if you eat dishes with potatoes in them, such as pulled sweet potatoes, roast beef with potatoes, or taro ribs.
Seven: How to make sweet potatoes more delicious?
The simplest steamed, boiled, baked, eaten directly; can also be cut into small pieces with porridge and cooked to eat; if you have a pie pan at home, you can cut sweet potatoes into slices (thickness of no more than 1 cm), no need to add oil, baked directly on both sides of the electric pie pan, 4 to 5 minutes later, you can eat the fragrant baked sweet potato slices it.
Content references are to Dr. Ding's science articles:
Zheng Feifei "Sweet Potato is full of treasures, do you eat it right?
Chaolu, "Sweet Potato, Purple Potato, White Potato, They're All Good, Which One Should I Eat?
Editor / Lee Bad
Sweet potatoes are an amazing food, amazing in the sense that they can be eaten from top to bottom and are categorized into different roles. Sweet potatoes are native to the tropical regions of the Americas, and along with white potatoes and purple potatoes are allA species of sweet potato (yam, yam).
1️⃣ Roots
The sweet potato we often refer to is the tuberous root of the sweet potato, the root of this accumulation of a large amount of starch by us as a choice of potato food, of course, also because of the high starch content is also used as part of the staple food. Each hundred grams of sweet potato carbohydrate (mainly starch) content of 23.1g, calories have 102.0kcal, of which the dietary fiber content of 1.60g, sweet potatoes are also rich in carotenoids, about 750ug, carotenoids in the body emulsified into vitamin A, have to protect the epithelial cells, the prevention of ulcers and cancer, and the role of the body.
But the carotene content of sweet potatoes is not particularly high, spinach and broccoli far more than the sweet potato vitamin A content is much higher; in addition, the sweet potato vitamin C content of about 26mg, this amount is similar to citrus, but a long time steaming or baking sweet potatoes will be lost a lot of vitamin C, sweet potatoes also contain niacin and other vitamins; sweet potatoes in addition to the minerals in the potassium is not very high, and potassium is hypertensive people need to focus on Potassium is a mineral that hypertensive patients need to focus on replenishing, and a lack of potassium can lead to weakness and swelling.
Many people say that sweet potatoes are anti-cancer vegetables, mostly refers to the richness of dietary fiber, indeed in the food can be eaten directly or without adding water to cook, compared to the equivalent amount of apples in 1.2g of dietary fiber, sweet potatoes are still considered high. Dietary fiber has to promote intestinal peristalsis, help metabolic wastes and toxins out of the body, indeed, in a certain sense with the role of cancer prevention, after all, long-term constipation is one of the important triggers of colorectal cancer.
2️⃣foliage
Sweet potato leaves are not only edible, but also have a tender texture, when in my father's generation when young sweet potato leaves are starving helpless choice, but now almost has become a high-priced vegetables. Sweet potato leaves are especially green, because of its rich chlorophyll, so every hundred grams of sweet potato leaves in magnesium up to 66mg, and more notable is the carotene content of sweet potato leaves is very high, it can actually reach 5968ug/100g, you let the carotene content of the carotene known as a carotenoid how to be embarrassed? Vitamin B1 and vitamin B2 content is also higher than ordinary vegetables, for often on fire, mouth ulcers is very suitable for people; sweet potato leaves of vitamin C content of 56mg/100g, higher than sweet potatoes more than 2 times, than oranges, papaya, pineapple, mango are higher, vitamin C is also anti-cancer effect;
The calcium content of sweet potato leaves is particularly high, 50% higher than milk, just because it contains some oxalic acid and dietary fiber, not as much as milk calcium absorption is just; sweet potato leaves have a higher content of potassium, up to 495ug high amount, 365ug higher than sweet potatoes! anti-cancer are helpful.
3️⃣What's first?
The world's food is very difficult in accordance with the nutritional value of the ranking of the real first, at most, has been found in the food of a certain nutrient can be temporarily ranked first, and sweet potatoes in the nutrients can not be ranked first, as the saying goes, "there is no highest, only higher"! Each kind of food has its own characteristics and contribution, and then eat too much good food will be the body's burden, and potato food in accordance with the Chinese dietary pagoda intake of 50 ~ 100g per day, that is, 1 ~ 2 egg size it.
4️⃣ How to eat the healthiest sweet potatoes?
① Eat raw: less loss of nutrients, but for people with bad teeth and bad stomach is a nightmare, not only the teeth but also flatulence!
② Steamed (eaten in small quantities in northeastern languages), with less loss of nutrients, but requires partially dehydrated sweet potatoes that have been fully dried, otherwise they are not sweet.
③Baked sweet potato: This is delicious and I love it! After baking sweet potato, the evaporation of water is a lot, the density of sugar content has increased, so it will be sweeter. And after high-temperature baking will produce aromatic substances, more attractive, but for diabetics is a double-edged sword!
④Pulled sweet potatoes:
Sweet potatoes cut into pieces and fried first, and then fried sugar hanging silk, taste outside and inside, but the calories will be higher, high triglycerides, obesity and diabetes should not eat!
⑤ Sweet potato stew or sweet potato sweet soup
Phytosterols reduce cholesterol absorption, and replacing refined sugar will give food more flavor, making it an optional choice for healthy people.
5️⃣wrap-up
In summary, sweet potatoes and sweet potato leaves are good healthy ingredients for the prevention of high blood pressure, intestinal cancer is helpful, but if there is a serious gastritis, gastric ulcers, chronic enteritis people or do not eat, face acid reflux heartburn, aggravate diarrhea. In addition, if you think it is the first dish to fight cancer, then you think too much, there are many good healthy food, each with its own benefits is difficult to rank.
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Author of this article:
Yu Renwen Dietitian, Army General Hospital
The first batch of registered dietitians of China Nutrition Society
First Prize and Grand Prize Winner of China's First Pregnancy Dietary Nutrition and Menstrual Meal Competition
Dietitian for the veterans' contingent at the "9.3" parade for the 70th anniversary of the victory in the War of Resistance
Sweet potato is not the first anti-cancer dish I do not know, but I know that it has the reputation of longevity food, Chinese medicine as a good medicine. Its roots, stems and leaves can be used for both food and medicine.
According to the Compendium of Materia Medica and Gleanings from the Compendium of Materia Medica and other ancient documents, sweet potato has the effect of replenishing deficiency, benefiting vitality, strengthening the spleen and stomach, and strengthening the kidney yin, which can make people live a long life with fewer illnesses, and it can also replenish the middle, harmonize with the blood, warm up the stomach, and fatten up the five viscera. Contemporary Chinese Materia Medica says that it is sweet in taste and flat in nature, belonging to the spleen and kidney meridian, tonifying the middle and blood, benefiting the qi and generating fluids, broadening the intestines and stomach, and relieving constipation. It can be used for treating spleen deficiency and edema, sores, swelling and poisoning, and constipation.
Sweet potatoes are rich in starch, dietary fiber, carotene, vitamins A, B, C, E and potassium, iron, copper, selenium, calcium and other 10 kinds of trace elements and linoleic acid, etc., the nutritional value is very high, known as the most balanced nutritional health food by nutritionists.
Sweet potatoes are rich in lysine, while we often eat rice, flour precisely lack of lysine. Sweet potato is also an ideal food for weight loss.
Japanese doctors through the dietary survey of 260,000 people found that cooked sweet potato cancer inhibition rate of up to 98.7%,. American doctors also extracted from sweet potatoes a deandrostenedione substance, it can effectively inhibit the occurrence of colon cancer and breast cancer.
If you regularly consume the stems and leaves of sweet potatoes, it has the effect of preventing constipation, protecting eyesight, as well as keeping the skin fine and slowing down the aging process.
Sweet potatoes are rich in carotenoids, vitamin C, and folic acid, three of the very substances that have anti-cancer properties.
To summarize, sweet potatoes do have anti-cancer effects, are good for the heart, prevent emphysema, and are anti-diabetic.
Sweet potato also has medicinal effects, it contains unique bioflavonoid components, which can promote smooth defecation, can improve the function of digestive organs, nourish the liver and kidney, can also effectively treat hepatitis and jaundice. Sweet potato flour can cure spermatorrhea, pediatric chancre, night blindness and so on.
Although sweet potatoes are good, but not in excess, eat on an empty stomach, should not be eaten with crabs, persimmons and so on.
"No. 1 in Cancer Fighting," "Choice for Longevity," 'Weight Loss Star'
In recent years, sweet potatoes have really taken the prize.
So, what is the nutritional value of sweet potatoes really worth?
Nutrition is mediocre
Compared with rice, each 100 grams of sweet potato contains higher carotene, vitamin C, dietary fiber, potassium, etc., and more dietary fiber, but the calorie is only 1/3 of the same weight of rice, and the fat and carbohydrate content are lower than rice and noodles.
In terms of nutrition, it's genuinely average.
However, many people nowadays are not deficient in nutrients per se, but more in excess, or unbalanced, and at this time, all these characteristics of sweet potatoes come into play.
Cancer Prevention, Weight Loss, Sugar Control, All in One
It is because sweet potatoes are rich in dietary fiber, can promote intestinal peristalsis, help prevent constipation, promote the discharge of toxic, harmful substances and cholesterol, indirectly prevent intestinal cancer and high blood fat.
Moreover, its low-calorie yet fat-reducing and also satiating features make it a weight loss obvious;
It is also these characteristics that make sweet potatoes have a low glycemic index. After eating sweet potatoes, the digestion and absorption of sugar is slow, and there is stable blood glucose production for a longer period of time after the meal, and the eater is not prone to the feeling of hunger; if people with high blood glucose, eating will not lead to too much postprandial blood glucose spike.
How to eat sweet potatoes better
Steam well. Only when sweet potatoes are cooked and steamed through, most of the oxidizing enzymes will be destroyed, reducing the production of gas, and will not be eaten to produce a lot of gas.
Do not make it a regular staple food. Sweet potatoes themselves are generally nutritious, and the dietary fiber they contain will also take away some of the protein, calcium and other important nutrients in other foods. Therefore, long-term use as a staple food will inevitably result in malnutrition. Therefore, rice and noodles as the main food, with sweet potato is better, can also be used as a snack between meals. If your blood sugar is high, you must control the amount of total staple food.
With milk. Make up for the lack of protein.
On the question of whether sweet potatoes can fight cancer, from the perspective of its nutritional composition alone to analyze, sweet potatoes are rich in beta-carotene and vitamin C, both have a good antioxidant effect, help to resist oxidative stress on the genetic material deoxyribonucleic acid (DNA) damage, play a certain anticancer effect. In addition, the high content of dietary fiber in sweet potatoes to promote gastrointestinal motility, prevent constipation and colorectal cancer.
In everyday life, it may be difficult for people who are not very concerned about nutrition to eat potatoes several times a week. Leaving aside the question of whether sweet potatoes can fight cancer or not, it is indeed a food with great nutritional value.
Per 100g sweet potato, calories 102kcal, fat 0.2g, protein 1.1g, carbohydrates 23.1g, vitamin A125ugRE, vitamin C26mg, carotene 750ug, dietary fiber 1.6g, potassium 130mg.
1. Sweet potatoes are rich in carotene, which is converted into vitamin A after intake, and can effectively prevent night blindness, dry eye, and maintain normal visual function.
2. Sweet potatoes are rich in potassium, which alleviates the ills associated with excessive salt intake, helps the body's cellular fluid and electrolyte balance, and maintains normal blood pressure and heart function.
3. Sweet potatoes are rich in dietary fiber, which can promote gastrointestinal motility and prevent constipation, and also play a role in the prevention of rectal cancer and colon cancer. However, people with weak spleen and stomach should not eat more, it may be difficult to digest and produce food accumulation, which will only bring more pressure on the stomach and intestines. In addition, sweet potatoes also contain a kind of oxidizing enzyme, in the gastrointestinal tract will produce a large amount of carbon dioxide gas, easy to cause gastric bloating, hiccups and other symptoms.
4. Sweet potatoes have a high sugar content, diabetics should not eat more sweet potatoes, especially boiled sweet potatoes, eat more is not conducive to blood sugar control.
Although sweet potatoes are nutritious and delicious, but do not eat more oh, every day is best to control in 50-100g.
Author：Sun Qiuyan National Level 2 Public Nutritionist
Japan's National Cancer Research Center announced the 20 anti-cancer vegetables "list" for: sweet potatoes, asparagus, cauliflower, cabbage, broccoli, celery, bell peppers, carrots, cauliflower, amaranth, capers, Brassica oleracea, mustard greens, tomatoes, scallions, garlic, zucchini, Chinese cabbage and so on.
The long-lived old people in the township of centenarians in the western part of Guangxi in China also share a common hobby of eating sweet potatoes every day, even making it their staple food instead of eating white rice and white flour.
Not so much for fighting cancer, but it does have health benefits.
Sweet potatoes contain about 20% starch, and are rich in fiber and vitamins (carotene, vitamins A, B, C and E) and trace elements. Especially in cereals and grains in the lack of lysine in sweet potatoes are also high in oil content. For three high people often eat sweet potato is good for maintaining health.
The 2016 edition of the Chinese Dietary Guidelines suggests a daily intake of 250 to 400 grams of cereals and potatoes, including 50 to 150 grams of whole grains and legumes and 50 to 100 grams of potatoes. Sweet potatoes are a good choice as an alternative to staple foods.
Sweet potato is a common food in daily life, with "anti-cancer first dish", "longevity first dish" and other reputation. Why a common food will be given such a high evaluation? Sweet potato nutritional value in the end where?
Nutritional value of sweet potato
Sweet potatoes are rich in nutrients, per 100g of sweet potatoes, containing energy 102Kcal, protein 1.1g, fat 0.2g, carbohydrates 24.7g, of which 1.6g of insoluble fiber, carotene 750vg, vitamin B1 0.04mg, vitamin B2 0.04mg, 0.6mg of niacin, vitamin C26mg, vitamin E0.28mg, calcium 23mg, phosphorus 39mg, potassium 130mg, magnesium 12mg, and also contains trace amounts of iron, zinc, copper, selenium and many other trace elements. E0.28mg, calcium 23mg, phosphorus 39mg, potassium 130mg, magnesium 12mg, in addition to trace amounts of iron, zinc, copper, selenium and other trace elements. It is worth mentioning that, although the carbohydrate content of sweet potatoes is not low, but it is mainly digested and absorbed slow resistant starch, which is conducive to prolonging the feeling of satiety; therefore, sweet potatoes are not only suitable for weight loss people to eat, but also can replace part of the staple food, assisting diabetic patients to control the fluctuation of blood glucose.
Cardiovascular benefits
Sweet potato is not only rich in potassium, β-carotene and other ingredients, but also contains a special mucin, these nutrients are helpful to protect and maintain cardiovascular health, such as potassium has the effect of maintaining the fluid and electrolyte balance of human cells, β-carotene and vitamin C are antioxidant substances, can resist lipid oxidation in the body. And sweet potato contains mucin, not only can maintain the elasticity of human blood vessel wall, prevent atherosclerosis, but also promote the excretion of cholesterol, reduce the accumulation of subcutaneous fat. Therefore, regular consumption of sweet potatoes in the daily diet, can play a role in the prevention of hypertension, atherosclerosis and other cardiovascular diseases.
improve one's appearance and beauty
The antioxidant components contained in sweet potatoes, such as vitamin C and carotene, have the effect of inhibiting the production of melanin in the human body, thus preventing or reducing the appearance of freckles, butterfly spots and age spots, and at the same time can also slow down the aging of the skin, maintain the elasticity of the skin, and slow down the aging of the human body.
cure constipation with laxatives
Sweet potato contains rich dietary fiber, after entering the body, not only will not be absorbed by the body, but also adsorption of water in the intestinal tract, waste, etc., can make the feces softer, larger volume, which can promote smooth defecation; in addition, dietary fiber also has a certain improvement in the intestinal environment, promote intestinal peristalsis, and then to achieve the effect of laxative detoxification.
go on a diet
Sweet potatoes contain resistant starch with slow digestion and absorption characteristics, can delay people's satiety time, thus reducing the human appetite, reduce the amount of food. In addition, sweet potatoes contain rich collagen cellulose, can also hinder the body of the remaining carbohydrates into fat, and then play a role in reducing the accumulation of fat in the body.
How to eat sweet potatoes healthier
Cooked sweet potatoes, its nutritional value is much higher than raw sweet potatoes, so sweet potatoes should be cooked before eating more nutritious. There are many ways to eat sweet potatoes, and each has a different taste and flavor, including steamed sweet potatoes, baked sweet potatoes are the most common way to eat, can also be made into sweet potato meatballs, sweet potato cakes, etc., but considering the maximization of its nutritional benefits to play, or baked or steamed sweet potatoes are the best.
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