Constipation can eat sweet potatoes, but do you have the right way to eat?

Sweet potato has the reputation of “longevity food” in Japan! At the moment, it is the season of eating sweet potatoes. The little girl is a loyal fan of sweet potatoes. How to eat and eat enough, come and learn about sweet potatoes!

Nutritional analysis

1, full of low card

Food name (food per 100 grams)  Calories (kcal)   Dietary fiber (g)
Sweet potato                                      99                          1.6
Noodles                                              284                        0.8
Rice                                                     346                        0.7

Comparison of three foods: Under the same weight, the sweet potato has the lowest calorie and the highest dietary fiber content. Therefore, using sweet potatoes instead of some staple foods can not only lose weight but also go hungry, killing two birds in one fell swoop! (However, if you eat the sweet potato, you should reduce the staple food in moderation, pay attention to controlling the total calories.)

2, defecation detoxification

The sweet potato is rich in dietary fiber, which is about 10 times that of rice noodles, and the texture is fine, it does not hurt the stomach, and it does not have a rough feeling.

Cellulose in dietary fiber can increase the volume and discharge of feces, increase the filling in the stomach, accelerate the gastrointestinal motility, thereby increasing the feeling of satiety, promoting the discharge of feces, shortening the time for harmful substances to stay in the intestine, and achieving detoxification. effect.

Pectin in sweet potato is a soluble dietary fiber that forms a very viscous substance in the stomach, delaying the absorption and utilization of glucose; in addition, pectin can also lower serum cholesterol levels.

3, prevent cancer

Anticancer substance 1: dehydroepiandrosterone. According to a recent study published by the National Cancer Institute of Japan, sweet potatoes are super anti-cancer foods.

This is mainly due to a special ingredient unique to sweet potatoes: dehydroepiandrosterone, a plant hormone that prevents cancer and delays aging. American scientists have also found through research that this plant hormone is most effective in preventing breast cancer and colon cancer.

Anticancer substance 2: dietary fiber. The sweet potato is rich in dietary fiber, which increases the amount of feces excretion, shortens the residence time of feces in the large intestine, dilutes carcinogens; encapsulates bile acids and other carcinogens; bacteria breaks down dietary fiber to produce short-chain fatty acids, reducing feces. PH value, inhibit the production of carcinogens.

4, 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 cellular fluids and electrolytes balance, maintaining normal blood pressure and heart function. –carotene and vitamin C have anti-lipid oxidation and prevent atherosclerosis.

The addition of folic acid and vitamin B6 helps to lower the level of homocysteine ​​in the blood, which can damage arterial blood vessels and is an independent risk factor for cardiovascular disease.

5. Sweet potatoes prevent emphysema

An animal experiment at the University of Kansas found that rats with smoking have lower levels of vitamin A and are prone to emphysema. In smoking rats with vitamin A-rich foods, the incidence of emphysema is significantly reduced. Why are some long-term smokers?

Living to over 90 years of age without emphysema may be related to the high levels of vitamin A in their daily diet. Researchers recommend that those who smoke or passive smokers eat some vitamin A-rich foods such as sweet potatoes to prevent emphysema.

6, sweet potatoes have anti-diabetes effect

Japanese researchers found that diabetic insulin levels decreased by 26% and 60% in diabetic rats after 4 and 6 weeks of eating sweet potato, respectively.

It was found that sweet potato can effectively inhibit the rise of blood glucose level after oral glucose in diabetic obese rats. High; eating sweet potatoes can also reduce the levels of triglycerides and free fatty acids in diabetic rats.

Studies suggest that white squash has a certain anti-diabetic effect. A clinical study at the University of Vienna in Austria found that patients with type 2 diabetes have improved insulin sensitivity after taking white squash extract, which helps control blood sugar. Sweet potatoes have been used by nutritionists as a combination of medicine and food.

They have a balanced diet of only one-third of the calories produced by the same weight of rice and are almost free of fat and cholesterol. Eating sweet potatoes is good for human health and has a certain weight loss effect. But eat sweet potatoes, do not eat too much at a time, so as to avoid abdominal discomfort such as heartburn, acid reflux or bloating.

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