In the fall and winter season, roasted sweet potatoes distributed with tempting aromas became a unique street scene. Professor Jin Yu of the Department of Nutrition of the Fourth Affiliated Hospital of Harbin Medical University pointed out that sweet potatoes have the effect of nourishing the stomach and warming the stomach. Therefore, when the cold air strikes, eat a piece of sweet potato and you will immediately feel warm and comfortable. In fact, the benefits of sweet potatoes are far more than these.

WHO recognized "champion vegetables"

The history of people eating sweet potatoes has been known for thousands of years. In the “Compendium of Materia Medica” written by Li Shizhen of the Ming Dynasty in China, it was recorded that the health and health effects of “sweet potato” have been recorded. In 2006, Sweet Potato was the top spot in the list of 20 "Cantonese Vegetable List" published by the National Cancer Research Center of Japan. Because of its high nutritional value, sweet potatoes are also known as "longevity foods" in Japan.

However, the real rise in the reputation of sweet potatoes will also be the health food list launched by the 2007 World Health Organization (WHO). Almost every year, the WHO will launch a healthy food list. Among the best vegetables in 2007, sweet potatoes were listed as the champions of the 13 best vegetables. Thomson Chevil, WHO's research and management of public nutrition and health foods, bluntly stated: “The sweet potato became the top of the list because it was rich in dietary fiber, potassium, iron, and vitamin B6, and the calories were low. ."

Zhao Bo, an expert in sweet potatoes at the Beijing Agricultural College’s College of Plant Science and Technology, told the “Life Times” reporter. In fact, the sweet potato we now refer to is similar to the sweet potato category of purple sweet potato. Sweet potato can be divided into red heart, yellow heart, white heart, purple heart and many other varieties. In addition to their slightly different color and taste, the difference in nutritional value is not great.

Zhao Bo said that the most important feature of sweet potato is its rich and excellent dietary fiber, which is conducive to gastrointestinal motility, smooth bowel movement, and facilitates the elimination of feces. “Western medicine believes that smooth bowel movements are conducive to digestion, absorption, and enhanced immunity. Therefore, a good bowel movement, a good mood, a good mood, the body is great, eat Well incense. For example, some detoxification of the health care The product is actually made from sweet potato noodles. The defecation is quick and the face is naturally good.”

Generally speaking, red and yellow sweet potatoes taste sweet, so popular; white heart starch content is relatively higher, taste slightly dry, the more people in cold regions more like; popularization of purple sweet potato or in recent years Because of its high antioxidant anthocyanin content, it is very popular with women and children.

"Although we now regard sweet potatoes as vegetables, sweet potatoes have been used as a staple food in the diet of the people since the introduction of sweet potatoes into China during the late Ming and early Qing dynasties." Zhao Bo said that this is mainly because sweet potatoes are different from other vegetables. It also contains a lot of starch and a certain amount of high-quality protein, which can be absorbed and utilized by the body, and even serve as a belly wrap. Because of this, many women now regard it as the food of choice for weight loss.

Health effect is very comprehensive

The reason why sweet potato can become a star vegetable naturally is not only because it can nourish the stomach, prevent spleen, and prevent constipation. In recent years, more and more research experiments have proved that the health benefits of sweet potatoes are very comprehensive.

It is beneficial to lose weight. The intake of modern people's oil, meat, and eggs is high, and the amount of exercise is small. It is easy to become obese and cause "rich people's disease". The characteristics of low fat, low heat production and strong satiety of sweet potato are in line with the basic requirements of dieters. Professor Zhang Hude of Beijing University of Traditional Chinese Medicine Health Office said that every 100 grams of fresh sweet potato contains only 0.2 grams of fat, which produces 99 kcal of calories, which is about 1/3 of that of rice. Therefore, it is a good low-fat, low-calorie food. As a staple food, it can effectively reduce the food intake of other foods, thereby achieving the effect of weight loss. In addition, sweet potatoes can effectively prevent sugar from becoming fat, which is good for bodybuilding.

Prevents high cholesterol. The University of Tokyo in Japan studied the efficacy of 130 foods in suppressing cholesterol and found that the role of sweet potato is 10 times that of other foods. So, if you have high cholesterol, you can eat two sweet potatoes.

Helps control blood sugar. A clinical study at the University of Vienna, Austria, found that patients with type 2 diabetes have improved insulin sensitivity after taking white sweet potato extract, which helps control blood sugar.

Reduce the risk of stroke. Sweet potato is absolutely the king of "high potassium and low sodium". The United States "Prevention" magazine article pointed out that studies have found that sweet potatoes and other potassium-rich foods can reduce the risk of stroke by 20%.

Helps lower blood pressure. The American nutritionist Joey Bauer pointed out that the auxiliary antihypertensive effect of sweet potato is mainly attributed to the rich potassium. Because potassium and sodium are important elements influencing blood pressure, if the body's intake of potassium is sufficient, it will promote the excretion of excess sodium; the consumption of potassium-rich foods will also promote the balance of minerals in the body, and finally To a certain auxiliary antihypertensive effect.

Maintain joints. Sweet potatoes are rich in mucin and have certain benefits for curing joints.

In addition to the above advantages, the most discussed is the anti-cancer effect of sweet potato. The Philadelphia Hospital of the United States once extracted an active substance from sweet potatoes and thought it could effectively inhibit colon cancer and breast cancer. Japanese doctors also found that the cooked sweet potatoes had a higher anti-cancer rate than raw sweet potatoes. However, Prof. Cheng Yiyong, former chairman of the China Nutrition Society, believes that since the mechanism is not yet fully understood, it is best to treat sweet potatoes with anti-cancer principles. Do not exaggerate their effects.

Eat wrong, be careful about malnutrition

No matter how good the food is, it cannot be eaten every day; no amount of health care can cure the disease. Zhao Bo emphasized that sweet potatoes cannot completely replace the staple food and they cannot replace other vegetables. In addition, eating sweet potatoes, should pay attention to the correct method, if you eat wrong, it is likely to cause malnutrition, pantothenic acid, flatulence and other issues.

Don't eat raw. The starch in raw sweet potatoes is difficult to digest, so it must be steamed or baked. Promote the use of cooking methods, less fried.

However, the amount. Although sweet potato can be used as a staple food, if it is used as a staple food for a long period of time, it may cause malnutrition, especially for the special population who recover from serious illness and become pregnant. Zhang Hude believes that in the diagnosis of TCM, the spleen-stomach, stagnation and stagnation should also be taken with caution. Diabetic patients should follow the doctor's advice.

Do not eat on an empty stomach. Eat sweet potatoes on an empty stomach and it is easy to pan-acid and heartburn. In addition, sweet potatoes must be eaten hot, stomach will be comfortable.

Match pickles to reduce pantothenic acid. Sweet potatoes have a high sugar content. Eating too much produces a lot of stomach acid, which can cause vomiting water or "heartburn." At this point, eating pickles can reduce symptoms.

The old man tries to eat fresh. Long-term storage of sweet potatoes will lose water and increase sugar content. Therefore, the elderly should also try to eat fresh sweet potatoes.

Sweet potato porridge, not flatulence. Sweet potato easily produces a large amount of carbon dioxide gas in the gastrointestinal tract. If it is eaten too much, it can cause abdominal distension and burping. Sweet potato has a lot of sugar and it accumulates in the intestinal tract. It can also cause discomfort such as bloating. Li Huiming, professor of nutrition at the Xiangya Hospital of Central South University, recommends that when you eat sweet potatoes, it is best not to eat while drinking water, or to eat a small amount of sweet potatoes to increase the consumption of rice bran porridge, which will reduce gastrointestinal discomfort. Compared with adults, children are more prone to such problems. Fan Zhihong, an associate professor at the College of Food Science and Technology at China Agricultural University, reminds infants and young children that they only recommend sweet potato porridge; older children can replace some of their staple foods with sweet potatoes in one meal, but not more than One-third of the total staple food.

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