Effect and function of sweet potato

Sweet potato is not new to us Its nutritional value is very high Sweet potato, also known as sweet potato, sweet potato, sweet potato, sweet potato, sweet potato, etc., is an annual plant of Convolvulaceae, a healthy food with both medicine and food There are many functions of sweet potato Here's 99 health net to tell you the function of sweet potato and how to eat it Sweet potato is good for heart Sweet potato is rich in potassium, β - carotene, folic acid, vitamin C and vitamin B6 These five components are helpful to prevent cardiovascular disease Potassium helps balance the body's cell fluids and electrolytes, maintaining normal blood pressure and heart function β - carotene and vitamin C have the effects of anti lipid oxidation and preventing atherosclerosis Folic acid and vitamin B6 supplementation can help to reduce the level of homocysteine in the blood, which can damage the arteries and vessels, and is an independent risk factor for cardiovascular disease 2 Sweet potato has antidiabetic effect Japanese researchers found that the insulin level in the blood of diabetic obese rats decreased by 26% and 60% respectively after eating white skin sweet potato for 4 weeks and 6 weeks, and found that sweet potato can effectively inhibit the increase of blood glucose level in diabetic obese rats after oral glucose; eating sweet potato can also reduce the levels of triglycerides and free fatty acids in diabetic rats; the study suggests that there is one white skin sweet potato The antidiabetic effect of Ding A clinical study at the University of Vienna, Austria, found that patients with type 2 diabetes had improved insulin sensitivity and helped control blood sugar after taking white skin sweet potato extract Sweet potato has been regarded by nutritionists as a kind of food and medicine with balanced nutrition Its calories are only one-third of the calories produced by rice of the same weight, and almost free of fat and cholesterol Often eat sweet potato is good for human health, and has a certain weight loss effect But don't eat too much sweet potato at one time, so as to avoid abdominal discomfort such as heartburn, acid reflux or abdominal distention 3 an experiment on prevention of emphysema in sweet potato by an animal experiment at University of Kansas showed that smoking rats had lower vitamin A levels and prone to emphysema, while the incidence rate of emphysema was significantly lower in smoking rats fed with vitamin A rich foods Why some long-term smokers live to be over 90 years old without emphysema may be related to the rich vitamin a content in their daily diet The researchers recommend that smokers or passive smokers eat vitamin a rich foods such as sweet potatoes every day to prevent emphysema 4 The most anticancer nutrients in the diet of sweet potato are β - carotene (vitamin a precursor), vitamin C and folic acid, which are rich in sweet potato A small sweet potato can provide twice the amount of vitamin A, one third of vitamin C and about 50 micrograms of folic acid needed by human body every day, and the content of dietary fiber is higher than that of a bowl of oatmeal The antioxidative effects of β - carotene and vitamin C are helpful to resist the damage of oxidative stress on DNA and play a certain role in anti-cancer Eating sweet potatoes often helps to maintain normal folate levels in the human body 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 5 Sweet potato can reduce weight Many girls who love beauty feel sweet sweet sweet potato, afraid that they will get fat if they eat too much, but research shows that sweet potato is a low-fat and low heat food, which can effectively prevent sugar from turning into fat, which is conducive to weight loss and bodybuilding, preventing sub-health and defecation 6 Sweet potato is a long life food There are two longevity villages in China The reason is that farmers in the two places often take sweet potato as their main food At present, Japan, the United States and other countries have taken sweet potato as an auxiliary food for infants and young children A substance similar to estrogen contained in sweet potato has certain effect on protecting human skin and delaying aging Eating sweet potato should pay attention to science First, it is not suitable to eat raw sweet potato, because the cell membrane of starch in raw sweet potato is not destroyed by high temperature, so it is difficult to digest; second, it is necessary to extend the cooking time appropriately, so that the "gasifying enzyme" contained in it is destroyed, so that after eating, there will be no abdominal distention, heartburn, burping, nausea and exhaust discomfort The third is to eat with rice noodles, which can play a complementary role in protein; the fourth is to eat with salted vegetables or fresh radishes, which can reduce the production of gastric acid Sweet potato porridge material: 250g fresh sweet potato, 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 the congee with rice 2 Sweet potato mud material: 500g sweet potato, 25g lard Cooking steps: wash and peel the sweet potatoes, steam or boil them in a cage, take them out and press them into the mud; heat the oil in the pot, put in the sweet potato mud, stir fry until the water vapor is dry, then add oil and continue to fry until the sweet potato mud is like a fish, stir quickly and evenly 3 Material of wheat kernel and sweet potato soup: 250g of fresh sweet potato, 100g of wheat kernel Cooking steps: a small bowl of wheat kernel is soaked overnight, and its skin is very hard, so it needs to be soaked for a long time Put the soaked wheat kernel into the pressure cooker, or steam it first, and then boil it The pressure cooker comes quickly, but it needs more water, and the fire lasts for 20 minutes After boiling, you can add the sweet potato block, just three or two minutes; Add some ice sugar before leaving the pot When the pot is opened, the sweet taste of wheat kernel will come 4 Materials of sweet potato and sesame thick soup: 1 jin of sweet potato, 1 / 4 onion (sliced), 400ml of high soup, 100ml of milk, 1 / 2 tablespoon of oil, a little salt and pepper, and a proper amount of black sesame Cooking steps: 1 Peel the sweet potato, cut it into 3cm long strips and put them in the water; 2 Put the butter in the pot, put down the onion and stir fry it over medium heat until soft, add the sweet potato and stir fry until translucent; 3 Add the stock and cook it over a weak medium heat As soon as the sweet potato becomes soft, take out a small part for decoration Mash the rest in the container and add milk, salt and pepper 4 Pour into the container and put on the sweet potato and black sesame for decoration.