According to the list of 20 cancer-fighting vegetables published by the National Cancer Research Center of Japan, sweet potatoes ranked first; in Chinese classical Chinese medicine literature, sweet potatoes have the effects of “poor deficiency, qi-strength, spleen-stomach, and strong kidney yinâ€.
Sweet potato nutrition and diet
1. Supplement with blood
Prevention and treatment of malnutrition, and can fill in the Qi, on the coke spleen and stomach deficiency, pediatric malnutrition and other diseases beneficial.
2. Wide bowel pass
After the sweet potato has been steamed, part of the starch is changed, and about 40% of the dietary fiber is increased, which can effectively stimulate the peristalsis of the intestine and promote defecation. It can be used to treat habitual constipation.
3. Enhance immunity
Sweet potato contains a large amount of mucin that can prevent the atrophy of the connective tissues of the liver and kidneys, improve the body's immunity and prevent the occurrence of collagen diseases. The calcium and magnesium contained in sweet potato can prevent osteoporosis.
4. Anti-cancer anti-cancer
Sweet potatoes contain an anti-cancer substance that can prevent colon cancer and breast cancer. In addition, sweet potato also has the effect of eliminating reactive oxygen species, and active oxygen is one of the causes of cancer induction. Therefore, the effect of sweet potato inhibiting the proliferation of cancer cells is very obvious.
5. Delay aging
Chlorogenic acid in sweet potato can inhibit the production of melanin and prevent the appearance of freckles and age spots. Sweet potatoes also inhibit skin aging, maintain skin elasticity, and slow the body's aging process.
In addition, food experts said that sweet potato leaves contain a unique adhesive protein, rich in various vitamins, can enhance the vitality of human cells, improve immunity. According to food experts, the greatest effect of sweet potato is to regulate the intestinal tract, which contains soluble fiber and a large number of bacterial flora, and has the effect of defecate detoxification. Because of its low fat and calorie content, it has a certain effect on weight loss and fitness, especially for female friends.
Because sweet potato contains an oxidase, this enzyme easily produces a large amount of carbon dioxide gas in the human gastrointestinal tract. For example, if sweet potatoes eat too much, they will cause abdominal distention, burping, and exhaust. Sweet potatoes have a high sugar content. Eating too much produces a lot of stomach acid, which makes people feel "heartburn." The stomach is intensified due to the stimulation of the acid liquid. At this time, the cardiac muscle at the junction of the stomach and esophagus is relaxed, and the acid in the stomach is refluxed into the esophagus, which can easily cause vomiting of acid and water. With more sugar, the body can't absorb it for a while, and the rest can be fermented in the intestines. It can also make the stomach uncomfortable. Therefore, the popular sweet potato health regimen is not suitable for everyone. If you have diarrhea after eating, don't be stubborn, and eating brown rice has the same effect.
What are the taboos for eating sweet potatoes?
1. Avoid eating raw
In many places in the south, we eat raw sweet potatoes. Sweet potato starch content is more raw, then digest it more difficult, so it is best to eat cooked. High-temperature heating also makes soluble fiber easily digestible, shortening its sugar chain and increasing the sweetness of sweet potato.
2. Avoid eating only
When you eat sweet potatoes, you should cooperate with other cereals. If you eat it alone, due to the low protein content, it will lead to an imbalance in nutrient intake. Therefore, it is actually more scientific to cut up the sweet potatoes into pieces and congee them with rice. Therefore, because sweet potato contains low calorie content and is full of satiety, whether it is used as a staple food or a non-staple food, it is a good diet food.
3. Avoid eating with the persimmon
According to experts from the China Nutrition Society, sweet potatoes and persimmons should not be eaten at the same time in a short period of time. If there is a lot of food, they should be separated by at least five hours. If consumed at the same time, sweet potato sugar in the stomach fermentation, will increase the secretion of gastric acid, and persimmon tannin, pectin reaction precipitated aggregation, resulting in a hard mass, the amount of more serious when the stomach may cause bleeding or gastric ulcers. Once feeling uncomfortable in the stomach, be sure to go to the hospital for gastroscopy to see if there is a stomach or stomach ulcer.
The best time to eat sweet potatoes
Sweet potatoes lack protein and lipids, so they must be eaten together with vegetables, fruits, and protein foods to prevent nutritional imbalance. Most importantly, sweet potatoes are best eaten at this prime time of lunch.
This is because after we have eaten sweet potatoes, the calcium contained in it needs to be absorbed in the human body for 4 to 5 hours, and the afternoon sun exposure can just promote calcium absorption. In this case, eating sweet potatoes at lunchtime, calcium can be fully absorbed before dinner, and will not affect the absorption of calcium in other foods during dinner.
Sweet potatoes are rich in sugar, protein, cellulose, and vitamins. Among them, β-carotene, vitamin E, and vitamin C are particularly abundant. In particular, sweet potatoes are rich in lysine, and rice and flour lack lysine. Sweet potato mixed with rice noodles can get a more comprehensive protein supplement.
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