Many people have the impression that sweet potato is a fat food, but in fact, sweet potato is a good weight loss food! There are female stars in Korea who successfully lose weight by sweet potato diet. Is sweet potato steamed or boiled well? How to eat sweet potato to lose weight?
Efficacy and function of sweet potato
1,Lose weight. Will eating sweet potatoes make people fat. According to scientific research, eating sweet potato will not make people fat. On the contrary, sweet potato is an ideal weight loss food. Its calorie content is very low, much lower than ordinary rice, so you don’t have to worry about getting fat after eating, but it can play a role in losing weight. Sweet potato also contains a substance similar to estrogen, which plays a certain role in protecting human skin and delaying aging. Therefore, many foreign women regard sweet potato as beauty food.
2,Anti cancer. The most anticancer nutrients in the diet are β－ Carotene (vitamin a precursor), vitamin C and folic acid are abundant in sweet potato. A small sweet potato (about 2 liang) can provide twice the amount of vitamin a required by the human body every day, one third of the amount of vitamin C required every day and about 50 micrograms of folic acid; The content of dietary fiber is higher than that of a bowl of oatmeal porridge. Eating sweet potatoes often helps to maintain the body’s normal folate level. Too low folate content in the body will increase the risk of cancer. The high content of dietary fiber in sweet potato can promote gastrointestinal peristalsis, prevent constipation and colorectal cancer.
3,Good for the heart. Sweet potatoes are rich in potassium β－ Carotene, folic acid, vitamin C and vitamin B6 are all helpful to prevent cardiovascular disease. Potassium helps to balance fluid and electrolyte in human cells, maintain normal blood pressure and heart function.
β－ Carotene and vitamin C can resist lipid oxidation and prevent atherosclerosis. Folic acid and vitamin B6 supplementation help to reduce the level of homocysteine in the blood, which can damage arteries and vessels and is an independent risk factor for cardiovascular disease.
4,Regulate blood sugar. The dietary fiber contained in sweet potato is very beneficial to promote intestinal peristalsis and prevent constipation. It can also delay the rise of postprandial blood glucose. Selenium in sweet potato can play an auxiliary role in regulating blood glucose.
Anti diabetic effect. Researchers in Japan found that after 4 weeks and 6 weeks of eating sweet potato, the level of insulin in the obese rats decreased by 26% and 60% respectively. It is found that sweet potato can effectively inhibit the increase of blood glucose level after oral glucose in obese diabetic rats. Eating sweet potato can also reduce the triglyceride and free fatty acids level in diabetic rats.
How to eat sweet potato to lose weight
1、 Sweet potato porridge
Ingredients: 250g fresh sweet potato and 100g rice.
Cooking steps: wash the sweet potato (the one with red skin and yellow heart is the best), cut the skin into small pieces, add water and cook porridge with rice.
2、 Wheat kernel sweet potato soup
Ingredients: 250g fresh sweet potato and 100g wheat kernel.
Cooking steps: soak a small bowl of wheat kernels overnight. The skin of wheat kernels is very hard and needs to be soaked for a long time; Put the soaked wheat kernels into the pressure cooker. You can also steam them first. The pressure cooker comes quickly, but you also have to add a lot of water and fire for 20 minutes; After boiling, you can add sweet potato pieces, just three or two minutes; Add an appropriate amount of rock sugar before coming out of the pot. When the pot is boiling, the sweet smell of wheat kernel comes to your nostrils.
3、 Sweet potato puree
Materials: 500g sweet potato and 25g lard.
Cooking steps: wash and peel the sweet potatoes, steam or cook them in a cage, and take them out and press them into mud; Heat the oil in the pot, add the sweet potato mud, stir fry until the water vapor is dry, add oil and continue to stir fry until the sweet potato mud is in the shape of caviar, and stir well.
4、 Salty sweet potato rice
Ingredients: 1 kg sweet potato, 1 / 2 kg rice, 2 tbsp scallion crumbs, 1 tbsp oil, 1 / 2 tbsp salt.
Cooking steps: wash the sweet potato, cut it into blocks and drain the water; Add oil to the frying pan, stir fry the sweet potato in the pan until fragrant, and add salt; Add proper water, then pour the rice on the sweet potato and simmer over low heat.
5、 Sweet potato sesame soup
Ingredients: 1 kg sweet potato, 1 / 4 onions (sliced), 400ml broth, 100ml milk, 1 / 2tsp oil, a little salt and pepper, and an appropriate amount of black sesame.
1,Peel the sweet potato, cut it into 3cm strips and put it in water;
2,Put the butter into the pot, put down the onion and fry it over medium heat. Add sweet potato and fry until translucent;
3,Add the broth and cook over a weak medium heat. As soon as the sweet potato softens, take out a small part for decoration, mash the rest in a container, and add milk, salt and pepper;
4,Pour into the vessel and put the decorative sweet potato and black sesame.
Precautions for eating sweet potato
Correct eating sweet potatoes also pay attention to. First, we must pay attention to steaming and boiling thoroughly. Because the cell membrane of starch in sweet potato is not damaged by high temperature, it is difficult to digest. Moreover, the gasifying enzyme in sweet potato is not destroyed by high temperature, and it will produce discomfort after eating. Second, it should be noted that excessive or unreasonable consumption of sweet potato will cause abdominal distention, heartburn, pantothenic acid, stomach pain, etc. Therefore, we should not eat too much. Those with dampness blocking spleen and stomach and qi stagnation should eat carefully.
The deficiency of sweet potato is the lack of protein and lipid, but today people are rich and no longer take sweet potato as their staple food. The nutrients it lacks can be supplemented by other meals. For example, eat milk and sweet potatoes at the same time, because milk is rich in protein and fat.