Sweet potato, potato, taro and yam are all potato. Which is nutritious? How to match reasonably? Dinner is often a big piece of baked sweet potato. Instead of losing weight, I'm fat. What's the matter? The Beijing CDC said that potato collocation, the combination of thickness and thickness, and more balanced nutrition. Potato protein content is low, and can be eaten with protein rich eggs, beans, milk, meat and other foods. In addition, potatoes eat right to lose weight, eat wrong to gain weight. Appropriate intake and appropriate cooking method are very important. It is best to use cooking method of steaming and stewing. It is not suitable to eat more fried French fries and fried potato chips. Baked sweet potato with net red cheese has high energy. In the dietary guidelines for Chinese residents, it is recommended that adults eat 1-2 Liang a day and 1-1.5 Liang for the elderly over 65 years old. A large piece of sweet potato weighs 500g, weighs about 400g after baking, and the energy is 305 kcal, which is equivalent to 262g rice. Although sweet potatoes are good, don't overdo them. It is suggested to reduce the intake of some staple foods while eating potatoes. Others say that potatoes have no nutrition, just starch, mostly carbohydrates. In this regard, the Beijing CDC said, in fact, it is not. The carbohydrate content of potato is about 15%, and the protein and fat content is low. For example, 100g of rice contains 2.6g of protein, 100g of sweet potato contains 0.7G of protein, and the protein content of sweet potato is less than one third of that of rice. The content of potassium in potatoes is also very rich, which can reach more than ten times that of rice. The content of vitamin C in potatoes is higher than that of Cereals, and the content of carotene in sweet potatoes is 100 times higher than that of rice. Potato is also rich in dietary fiber (including soluble and insoluble dietary fiber), such as cellulose, hemicellulose and pectin. It is a good partner for the growth of intestinal probiotics - prebiotics, which helps the healthy growth of intestinal probiotics. Dietary fiber can also promote intestinal peristalsis and prevent constipation. The study found that increasing 10 grams of dietary fiber reduced cardiovascular mortality by 25%. Dietary fiber can reduce the body's absorption of fat and cholesterol, reduce the risk of cardiovascular disease, and help us control blood lipids. Potato food is rich in dietary fiber. Some studies have found that eating 200 grams of sweet potato per person per day can significantly advance the time of first defecation and reduce the incidence of hard stool and difficult defecation. Increasing the intake of potato can moisten the intestines and defecate. It is also very good for controlling blood pressure, protecting cardiovascular system and maintaining intestinal health. Beijing CDC reminded that potatoes should be consumed in an appropriate amount. Eating too much at one time will lead to acid reflux, heartburn and abdominal distension. The phenomenon of acid reflux and heartburn can be avoided by matching seasonings (eating some low salt mustard) and controlling the total intake of potatoes (2 liang a day). (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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