Sweet potato is an inexpensive and healthy food. It can be both a staple food and a snack. It is healthy and delicious. For people who lose weight, sweet potatoes are an excellent choice. Because sweet potatoes contain more sugar, diabetics should not eat more.
What is the principle of sweet potato weight loss?
Many people may not know that sweet potatoes contain low calorie content and are full of satiety; otherwise, they contain a balanced nutritional content. Among them, cellulose plays a good role in stimulating the peristalsis of the intestine and promotes smooth drainage. As the fibrous structure cannot be absorbed in the intestine, it has the special function of blocking sugar from becoming fat, so it is the most ideal and inexpensive. Diet food.
How to eat sweet potatoes
Eat sweet potato for breakfast
The morning is an important time for detoxification of the body, especially after a one-night rest. The stomach is in urgent need of garbage. This time to eat sweet potatoes, which dietary fiber can speed up intestinal peristalsis, easy defecation, so that the intestinal smooth, play a role in detoxification to lose weight.
Recommendation: light sweet potato porridge; will be washed sweet potatoes, and even cut into pieces, into the pot, add scouring rice and water wash amount of cooked porridge, add red dates, sesame seasoning can be.
With a reasonable and fast
Sweet potatoes lack protein and lipids, so they must be eaten together with vegetables, fruits, and protein foods to prevent nutritional imbalance. The most important thing is that after eating sweet potatoes, the calcium contained in it needs to be absorbed in the human body for 4 to 5 hours. In this case, it also helps the body to establish a fat barrier and reduce excess fat absorption and excretion in the body. . Then you can reduce the intake of high-calorie, high-fat foods and gradually lose weight.
Moderate food can be thin
Sweet potatoes have low calories and are full of fiber, but eating too little and too much can't make it work! Eating too much can easily cause gastrointestinal discomfort, eat too little, and the effects of cellulose can not be achieved, so the right amount is very important.
Recommendation: A person eats about 2 sweet potatoes a day is more conducive to weight loss.
What to pay attention to sweet potato weight loss
Sweet potatoes are cooked
It is necessary to steam cooked sweet potatoes. Because the cell membrane of starch in sweet potato is not destroyed by high temperature, it is difficult to digest. In addition, the gasifying enzymes in sweet potatoes do not suffer from high temperature damage, and they may cause discomfort when eaten. Instead, they will make the stomach unable to adapt, causing the body to slow metabolism and cause obesity.
Eat sweet potatoes "burn heart" with small pickles
Sweet potato has a high sugar content. Eating more can stimulate a large amount of gastric acid secretion, making people feel "heartburn." Therefore, when eating sweet potatoes, it is best to use a little pickle, which can effectively inhibit stomach acid.
Indigestion caution eat sweet potatoes
Sweet potatoes have many sugars, and the body can't absorb them all at once. The rest stays in the intestines and can easily ferment, making the abdomen uncomfortable. Chinese medicine believes that wet resistance of the spleen and stomach, qi stagnation should be careful to eat sweet potatoes.
Sweet potatoes and persimmons should not be the same food
Sweet potatoes and persimmons should not be consumed at the same time in a short period of time, and 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.
In fact, a good way is to continue to explore, we will make our weight loss better and better, and indispensable! Only if we stick to it will we be closer to success!
The nutritional value of sweet potato
The intake of modern people's oil, meat and eggs is high, and the exercise is small and it is easy to become obese, causing "high-quality disease". The characteristics of low fat, low heat production and strong satiety of sweet potatoes are in line with the basic requirements of dieters.
Each 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. If it is used as a staple food, it can effectively reduce the consumption of other foods. Amount, and then achieve the effect of weight loss.
In addition, sweet potatoes can effectively prevent sugar from becoming fat, which is good for bodybuilding.
Preventing high cholesterol
Regular consumption of sweet potatoes can improve and inhibit cholesterol in the body, because studies have found that the effect of sweet potato inhibition of cholesterol is ten times that of other foods. If your cholesterol is high, you can eat more sweet potatoes.
Assistant blood sugar control
The study found that patients with type 2 diabetes have improved their 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". Studies have found that potassium-rich foods such as sweet potatoes can reduce the risk of stroke by 20%.
Assisted blood pressure reduction
The auxiliary antihypertensive effect of sweet potato was 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.
Conservation joints
Sweet potatoes are rich in mucin and have certain benefits for curing joints.
Anti-cancer anti-cancer
Sweet potato extract can effectively inhibit colon cancer and breast cancer; cooked sweet potato has a higher cancer inhibition rate than raw sweet potato.
Sweet potatoes should not be eaten like this
Not eating 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. TCM diagnosis in the spleen and stomach, qi stagnation should also be careful food. 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.
With 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.
Sweet potato porridge to eat, 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.
When eating sweet potatoes, it is best not to eat while drinking water, or a small amount of sweet potatoes to increase consumption of rice bran porridge, which will reduce gastrointestinal discomfort.
Compared with adults, children are more likely to have such problems. Infants and young children only recommend eating sweet potato porridge; older children can replace some of their staple foods with sweet potatoes in one meal, but do not exceed one third of the total amount of staple foods.
Old man try 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.
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