Guizhou Provincial Market Supervision Bureau's consumption tips on eating sweet potatoes

Eating a bite of hot baked sweet potatoes in autumn and winter warms both the stomach and the heart
.
The soft and sweet "air fryer version" baked sweet potatoes are even more mouth-watering and endlessly
aftertasted.
However, for eating sweet potatoes, some people think that sweet potatoes are a health food with super anti-cancer function, and some people think that sweet potatoes with high sugar content will cause diabetes
.
How to eat sweet potatoes scientifically and healthily, the Provincial Market Supervision Bureau tips are as follows:

 

First, choose "good appearance and good quality"

 

Sweet potatoes are native to south-central America and were introduced to China
around the Wanli period of the Ming Dynasty.
Because of its high yield and strong adaptability, it is cultivated
in most parts of China.
Sweet potatoes are rich in starch, soluble dietary fiber, β-carotene and vitamins, as well as more than 10 trace elements
such as potassium, iron and copper.
Sweet potatoes have a much higher content of essential amino acids than rice and flour, and are low-fat, low-calorie foods, which are called the most balanced health foods by nutritionists and have the reputation
of "second bread".

 

From the perspective of sweet potato flesh color, common sweet potatoes are generally divided into red puffs, yellow puffs, white puffs and purple puffs, etc.
, with different colors, nutritional value and taste are slightly different (consumers can choose according to their own preferences and tastes).

Generally speaking, red and yellow sweet potatoes contain more sugar, and after cooking, the puff is reddish-yellow, sweet and delicious, and the carotene content in red and yellow sweet potatoes is relatively high; The white sweet potato contains more starch, after cooking, the puff is white, the taste is sweet and the texture is noodle, the crude fiber content of the white puff sweet potato is relatively high, 4%-5%
higher than the yellow sweet potato.

 

In addition to the color of the flesh, the appearance of sweet potatoes is also a key factor affecting the taste, and different sweet potatoes are suitable for eating differently
.
Smooth skin, full potato shape, bright red, golden or bright purple potato flesh, medium water content, delicate and soft taste, high sweetness, strong aroma of sweet potatoes, suitable for steaming and baking and other ways to eat, while orange red potatoes, high sweetness, suitable moisture, especially suitable for baking
.
If the surface of sweet potatoes is scarred, dull in color, looks shriveled or uneven or even germinated, or there are rotten black holes on the surface, smelling peculiar, etc.
, it is not recommended to buy
.

 

Second, eat "delicious in moderation"

 

According to some research literature reports at home and abroad, the protein in sweet potatoes has an inhibitory effect on colorectal cancer cells, and polysaccharides in sweet potatoes can inhibit the proliferation of gastric cancer cells and colon cancer cells (special reminder: eating sweet potatoes can not replace drug treatment).

There are also claims on the Internet that
sweet potatoes are high in sugar and easy to get diabetes if you eat too much.
In fact, sweet potatoes are a medium glycemic load food, and eating sweet potatoes generally does not cause too violent blood sugar fluctuations, so eating in moderation is no problem
.

 

To eat sweet potatoes healthily, first of all, try to avoid eating
them raw.
Eat sweet potatoes raw, starch cell membrane without high temperature damage, difficult to be digested by the human body, and raw sweet potatoes contain more vaporizing enzymes, after entering the gastrointestinal tract, carbon dioxide gas will be produced, causing heartburn, pantothenic acid, flatulence, hiccups and other situations, so sweet potatoes must be steamed and cooked thoroughly, and should not eat too much, generally 200 grams at a time
.
However, each person has individual differences, and it is necessary to control the amount of
consumption according to their own situation.
Secondly, avoid eating
on an empty stomach.
Sweet potatoes contain about 20% sugar and a lot of crude fiber, so they should not be eaten on an empty stomach, and every 100 grams of sweet potatoes should be reduced by 25 grams of staple food to avoid excessive calorie intake caused by blood sugar instability
.
In addition, because the skin of sweet potatoes contains more alkaloids, eating more is also easy to cause stomach discomfort, and it is recommended to peel and eat
.
In addition, sweet potatoes have less protein content, so it is best to eat them with other high-protein foods to achieve balanced
nutrition.

 

Storage "should be cool and ventilated"

 

Sweet potatoes are a more storable food, and the sugar contained in them can be fully accumulated during storage, and the taste will become sweeter
.
However, if not stored properly, sweet potatoes are easy to rot and affect their consumption
.

 

How to properly preserve sweet potatoes, the first is to dry them first, do not wash
them.
After buying sweet potatoes, you can dry them for three or five days, which can properly reduce the moisture of sweet potatoes and help preservation
.
Then wrap it with paper and put it in a cool and ventilated place, the temperature is best kept between 9 ° C-15 ° C, because the temperature is too high and it is easy to germinate and affect the taste, and the temperature is low and it is easy to freeze
.
It should be noted that dried sweet potatoes should not be washed with water, it is best to carry their own soil, which can protect sweet potatoes after drying; The second is not to put sweet potatoes on the ground for preservation, otherwise it is easy to grow mold and
rot.
You can prepare a carton, put old newspaper or grass paper inside, and then seal the carton and put it in a dry and ventilated environment, so that it can be breathable and moisture-proof, but also will not be moldy and rotten, and the sweet potatoes are sweeter and sweeter; The third is plastic bag preservation
.
Wrap the sweet potatoes in grass paper or old newspaper, then put them in a clean plastic bag and tie the mouth of the bag tightly and put it in a dry and ventilated place, so that the original moisture of the sweet potatoes can be preserved and freshness can be maintained, and at the same time, it is not easy to germinate
.
If the sweet potato sprouts due to improper storage, don't worry, the sprouted sweet potato will not produce harmful ingredients to the human body like potatoes, just remove the buds and still eat.

However, if the skin of the sweet potato appears dark or brown, it is likely to be contaminated with black spot toxin, so do not continue to eat
.

 

October 28, 2022