Sweet potato is also a relatively common vegetable in daily life. Some friends like hard sweet potato to make porridge to drink. The effect and function of sweet potato are also very good. Some people like to eat sweet potato, do you know what nutritional value sweet potatoes have , What are the benefits of eating sweet potatoes, let's go and learn with Xiaobian next.
The efficacy and role of sweet potatoes
1. Sweet potatoes are good for the heart
Sweet potatoes are rich in potassium, beta-carotene, folic acid, vitamin C, and vitamin B6, all of which help prevent cardiovascular disease. Potassium helps the body's fluid and electrolyte balance, maintains normal blood pressure and heart function. β-carotene and vitamin C have anti-lipid oxidation and prevent atherosclerosis. Folic acid and vitamin B6 supplementation can help reduce homocysteine levels in the blood, which can damage arteries and are independent risk factors for cardiovascular disease.
Sweet potato has been regarded by nutritionists as a medicinal and food balanced nutrition food. It has only one-third of the calories produced by rice of the same weight and contains almost no fat and cholesterol. Eating sweet potatoes is good for human health and has some weight loss effects. But do n’t eat too many sweet potatoes at a time to avoid abdominal discomfort such as heartburn, acid return or bloating.
2. Sweet potatoes prevent emphysema
Too much smoking may cause emphysema symptoms. Friends who have emphysema can be relieved by eating sweet potatoes. Sweet potatoes are rich in vitamin A. Eating more sweet potatoes can effectively reduce the incidence of emphysema. rate.
3. Sweet potato has anti-cancer effect
The most anti-cancer nutrients in the diet are β-carotene (vitamin A precursor), vitamin C, and folic acid, and all three are rich in sweet potatoes. A small sweet potato (about 2 weights) can provide twice the amount of vitamin A required by the human body, one third of the vitamin C required per day, and about 50 micrograms of folic acid; the content of dietary fiber is higher than a bowl of oatmeal . The anti-oxidant effects of β-carotene and vitamin C help to resist the damage of oxidative stress to genetic material DNA, and play a certain anti-cancer effect.
Eating sweet potatoes often helps maintain normal folic acid levels in the body, and low levels of folic acid in the body increase the risk of cancer. The high content of dietary fiber in sweet potatoes can promote gastrointestinal motility, prevent constipation and colorectal cancer.
Nutritional value of sweet potatoes
Contains 8 kinds of vitamins such as vitamin C, vitamin B, vitamin A and more than 10 mineral elements such as phosphorus and iron. It also contains a lot of strange effects and high content of sweet potato cellulose. Such substances can increase stool volume, promote gastrointestinal motility, and clean Mucus, gas accumulation and putrefaction in the intestinal cavity, excrete toxic substances and carcinogens in the feces, maintain smooth stool, improve the environment of the digestive tract, and prevent the occurrence of gastrointestinal diseases. Zinc, iron, copper, manganese, calcium, and selenium are all natural in purple potatoes, and the iron and calcium content is extremely high. Ideal for children.
Benefits of eating sweet potatoes in winter
1. Favorable to lose weight
People's living standards are constantly improving, and the hotter and hotter the diet is, the more obese friends are, and the sweet potato has a lower fat content and less heat, so eating more sweet potatoes can also lower the bottom Hunger, and these exactly meet the basic requirements of weight loss.
Each 100 grams of fresh sweet potatoes contains only 0.2 grams of fat and generates 99 kcal of heat energy, which is about 1/3 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 food Amount, and then achieve the effect of weight loss.
In addition, sweet potatoes can also effectively prevent sugars from turning into fat, which is good for bodybuilding.
2. Sweet potato beauty
Beauty and beauty: Sweet potatoes contain estrogen-like substances, which have the functions of keeping human skin delicate, reducing subcutaneous fat accumulation and moisturizing, anti-wrinkle, and beauty.
Fitness to slow down the age: It contains a variety of vitamins, proteins, lysine and other nutrients can improve the body's immunity, are the treasures of fitness and longevity, can make people prolong life.
Lose weight: Coarse grains are rich in dietary fiber. After entering the intestine, they can clean up the waste in the intestine, collect toxins and waste, and let it be smoothly discharged from the body.
Sweet potatoes are also rich in dietary fiber, and the content of vitamins is particularly high, which can create new cells in the intestine and promote metabolism.
Sweet potatoes are the welfare of female friends. Eating more sweet potatoes can keep human skin delicate, and some friends will have fat particles in the corners of their eyes. Eating sweet potatoes can reduce the accumulation of subcutaneous fat. Sweet potatoes also have the functions of emollient, anti-wrinkle, and beauty.
3. Prevent high cholesterol
Sweet potatoes are 10 times more effective at inhibiting cholesterol than other foods. So if you have high cholesterol, you can eat two more sweet potatoes.
4.Assist in lowering blood pressure
The auxiliary antihypertensive effect of sweet potatoes is mainly attributed to the potassium content. Because potassium and sodium are important elements that affect blood pressure, if the body intakes enough potassium, it will promote the excretion of excess sodium in the blood; eating foods rich in potassium will also promote the balance of mineral levels in the body and eventually To a certain auxiliary hypotensive effect.
5.Reduce stroke risk
Sweet potatoes are the absolute king of high potassium and low sodium. Studies have found that potassium-rich foods such as sweet potatoes reduce the risk of stroke by 20%.
6, maintain joints
Sweet potatoes are rich in mucin, which is beneficial to the maintenance of joints.
Conclusion: Sweet potatoes contain a large amount of vitamin A. Sweet potatoes can not only beautify and enhance their beauty, but also effectively prevent cancer. Older friends can also eat more sweet potatoes, because sweet potatoes are rich in mucin, which has certain benefits for the maintenance of joints. Eating sweet potatoes will also promote the balance of mineral levels in the body and eventually play a role in assisting blood pressure.