In the vegetable baskets of local residents, potatoes are one of the most common healthy foods. Known as the “underground apple” and “second bread,” they are low in calories and contain almost no fat.But how much do we really know about the ways to eat potatoes, their benefits, and nutritional value?Let’s take a look!~
One potato a day is better than ten apples
01
Rich in Vitamins
Potatoes contain carotene and vitamin C, which are not found in grains. The vitamin C content in potatoes is ten times that of apples and 137 times that of lemons!
Potatoes also have the most comprehensive vitamin content among all cereal crops, with levels equivalent to twice that of carrots, three times that of cabbage, and four times that of tomatoes. The B vitamins are four times that of apples!
02
Rich in High-Quality Protein
Additionally, fresh potatoes contain 1.5% to 2.0% protein, which is about 6% to 8% when calculated on a dry weight basis, similar to rice! Although the content may not seem high, the quality is excellent.
Moreover, the ratio of essential amino acids in potatoes is very close to that of eggs and higher than that of various legumes, making it a source of high-quality protein.
03
Rich in Potassium
Potatoes are also a superfood rich in potassium. The potassium content reaches 200 to 400 mg per 100 g, which is equal to or even exceeds that of the legendary potassium-rich bananas, but at a much lower cost.This is particularly beneficial for patients with hypertension, stroke, gout, and hyperuricemia.
If you replace some white rice or steamed buns with potatoes, you can easily increase your potassium intake by several hundred to over a thousand milligrams, while also effectively increasing your dietary intake of vitamin C, dietary fiber, and antioxidants.
Potatoes: A Helper in Preventing and Treating Hypertension and Hyperlipidemia
Potatoes have excellent effects in preventing and treating hypertension and hyperlipidemia, mainly due to a type of resistant starch they contain.
01
Relieves Constipation and Diarrhea
Resistant starch cannot be digested by enzymes in the small intestine, but it helps maintain the balance of gut flora in the human gastrointestinal tract. It alleviates issues like constipation and diarrhea!
02
Helps Lower Blood Sugar and Lipids
This type of starch is more difficult to digest than other starches, leading to slower digestion and absorption in the body. It can also interfere with and slow down the absorption of sugars, helping to lower blood sugar levels and improve insulin sensitivity. This is very helpful for controlling blood sugar and lipids.
03
Weight Loss
Resistant starch has properties similar to soluble fiber, providing a certain weight loss effect, and has recently gained popularity among beauty enthusiasts.
04
Helps Lower Blood Pressure
Potatoes are excellent high-potassium, low-sodium foods that can help lower blood pressure.They are very suitable for people with hypertension and water-retention obesity.
Double the Benefits of Eating Potatoes This Way
The resistant starch content in raw potatoes is 50% to 70%. However, eating raw potatoes is not good for digestion. When potatoes are cooked, the resistant starch content drops to less than 10%. But if you cool the cooked potatoes, they undergo a retrogradation process, and the resistant starch content increases exponentially!
Moreover, the vitamin C in potatoes is heat-resistant! This is because the resistant starch protects vitamin C from being easily destroyed.So, when eating potatoes, consider letting them cool after cooking!
Recipe for Spicy and Sour Shredded Potatoes:
Ingredients:1 potato, small chili peppers, Sichuan peppercorns, and garlic cloves to taste.
Instructions:
1. Peel the potato and cut it into shreds, slice the green and red peppers, and chop the garlic cloves.
2. When the oil is hot, add the Sichuan peppercorns to release their fragrance, then remove them. When the oil is hot, add the chili shreds and garlic to release their aroma.
3. Add the potato shreds, stir-fry a few times, then quickly add white vinegar and salt, and stir-fry a few more times to evenly distribute the salt flavor.
4. Once cooked, plate the dish, and you have a plate of sour, spicy, and crispy shredded potatoes ready to serve.
These Minor Issues Can Be Resolved with Potatoes
01
Helps Reduce Swelling
When your face is swollen and hot, peel a potato, slice it thinly, and apply it to your face for a cooling and soothing effect. After a while, the swelling and heat will subside.
02
Relieves Sprain Pain
Applying raw potato slices to the sprained area can help relieve swelling and pain. For minor burns from hot water, in addition to rinsing with plenty of cold water immediately, applying a slice of raw potato afterward can help alleviate pain and swelling.
03
Helps Treat Acne
When you first notice a pimple forming, apply a slice of raw potato to it. Change it every half hour, and after several changes, the pimple will not develop further.
04
Knee Pain
Crush raw potatoes and ginger, and apply the mixture to the swollen joint to relieve pain.
05
Shingles Pain
For pain caused by shingles in the elderly, applying raw potato slices to the affected area, along with drinking warm water and massaging the soles of the feet, can help alleviate discomfort.
06
Cold Resistance
Like yam, potatoes have the effect of invigorating qi and promoting blood circulation. Therefore, having potatoes in at least one meal daily can be very effective against cold.
07
Relieves Constipation
Each 100 grams of potato contains up to 6 grams of dietary fiber, making it an excellent choice for treating constipation.
Method:
Peel and chop the potato, then juice it. Pour the potato juice into a pot and simmer on low heat. When the juice thickens, add an appropriate amount of honey and stir well. Afterward, refrigerate it. Drink two tablespoons on an empty stomach once a day.
How to Prevent Potatoes from Sprouting
Sprouted potatoes not only look scary but can also produce toxins, causing dizziness and abdominal pain in some people after consumption. Do you know how to prevent potatoes from sprouting?
Place an apple in the bag containing the potatoes, and those “potato eyes” won’t sprout! For ten potatoes or fewer, one apple is sufficient.This is because apples emit a gas called ethylene, which slows down the “development” of potatoes.
How to Choose Good Potatoes?
Shape: Round and Smooth
Round potatoes are starchy and suitable for stewing and steaming; while elongated ones are better for stir-frying, such as in spicy and sour shredded potatoes.
Surface: Dry and Shallow Eyes
Choose smooth-skinned, plump, and uniform potatoes, and select those that do not lose their skin when rubbed.
Color: Dark Yellow
Yellow-skinned potatoes have a dark yellow skin and light yellow flesh, high starch content, and contain carotene, making them taste better.Be careful not to buy green potatoes,as the solanine they contain is not destroyed even by cooking.