A well-known feature of potato is its rich dietary fiber.
Our common potato foods are potatoes (also known as potatoes, artichokes, etc.), sweet potatoes (also known as sweet potatoes, hawthorn, sweet potatoes, etc.), taro, yams, and cassava. Residents of our country often eat potatoes and taro as vegetables, such as vinegar-spun potatoes, wire-pulled potatoes, and taro steamed pork. In western countries, potatoes are their "rice" and, like bread, are the most common staple food, such as mashed potatoes. Let's take a look at the nutritional value of potato food, how it relates to our health, and how to eat it to be healthier? Potato food nutrition The carbohydrate content in potato is about 20%, and the protein and fat content is relatively low, and the energy contained is lower than that of cereal food. 100 grams of potato contains 76 kcal of energy, and the same amount of rice contains 346 kcal of energy, 4.6 times of that. Potatoes are low in energy, but there are other nutrients. Potatoes contain various essential nutrients such as folic acid, niacin, magnesium, potassium, iron and zinc. Potassium content in potatoes is very rich, containing 342 milligrams of potassium per 100 grams of edible parts, higher than the 256 milligrams of bananas. The content of vitamin C in potato is also higher than that of cereals. Each 100 grams of potatoes contains 27 milligrams of vitamin C, while cereals contain very little vitamin C. There is also carotene, which lacks carotene. This is a major flaw in it. Sweet potato is rich in carotene, which contains 73.4 micrograms of retinol equivalent per 100 grams. A well-known feature of potato is that it is rich in dietary fiber, including cellulose, hemicellulose, and pectin, which are relatively scarce in refined rice. Dietary fiber can promote intestinal peristalsis, prevent constipation and so on. What is the relationship between potato food and health? Appropriate increase in tuber intake can reduce the risk of constipation. For the relationship between potato and health, a randomized controlled study of the relationship between potato and constipation performed in 18-39-year-old mothers showed that eating about 200 grams of cooked sweet potato per day can be compared with a control group that uses a normal diet every day. The time for first bowel movement after maternal postpartum was significantly advanced, which reduced the incidence of hard stool and difficulty in defecation. In other words, an appropriate increase in the intake of potatoes can reduce the risk of constipation. Of course, if you eat fried French fries and chips, there is no such effect. Instead, it will cause excessive energy due to frying and increase the risk of overweight and obesity. A study comparing and analyzing the effects of cholesterol inhibition in 130 foods found that sweet potato has a lower cholesterol-reducing effect than other foods. Both sweet potato and potato are rich in potassium, which can play an antagonistic role in sodium and auxiliary blood pressure. How to eat more healthy potato food? Since there are so many effects of potato foods, we really should increase intake in our daily diet, but it is important to pay attention to “eat†health! Main food of potato: Potatoes and sweet potatoes can be eaten as a staple food directly after steamed, boiled, or roasted, or they can be cut into pieces and put into rice for cooking. Potatoes do dishes: There are many kinds of potato dishes in the residents' home cooking. The fried potato silk is a common method for cooking potatoes. Potatoes can also be cooked with vegetables or meat, such as potato stew beef, yams stewed pork ribs, savory fried sesame, steamed pork spare ribs and so on. Potatoes for snacks: raw or cooked sweet potato dried and other non-fried potato snack products, but still want to emphasize: should not eat fried French fries and chips! Should not eat more French fries and potato chips! Not suitable Eat fried fries and chips! Important things to say three times! How much potato food should I eat each day? If there are so many benefits for potato, can it be eaten indefinitely? The recommended intake of different populations of potatoes in the "Chinese Dietary Guidelines (2016)", "moderate" for children, and children and adolescents aged 7 to 14" 25-50 grams a day, 50-100 grams a day for adults, and 50-75 grams a day for people over 65 years old. We are a reliable manufacturers of Cosmetic Raw Materials in China; with advanced R & D and manufacturing in Skin Care Materials. With high-quality products of Cosmetic Ingredients, we can be a trust suppliers / factory. As a wholesale of Daily Chemical Material, we have the perfect after-sales service and technical support. Look forward to your cooperation! Cosmetic Ingredients,Sialic Acid,Ceramide Powder,Rhodiola Rosea Extract,Daily chemical Material Xi'an Quanao Biotech Co., Ltd. , https://www.quanaobiotech.com