Food Cannot Be Without Potatoes
In 2007, the Chinese Nutrition Society issued the new "Dietary Guidelines for Chinese Residents". The new "Guidelines" recommend that residents should appropriately increase their intake of potatoes, eating about 5 times a week, with each intake being 50~100 grams to meet the needs of a balanced diet.
There is a saying, "Don't take steamed buns for granted," and now this saying is most aptly applied to potatoes. With insufficient supply of international wheat, barley, and corn, and soaring global food prices, many countries are facing a food shortage and malnutrition crisis. The United Nations Food and Agriculture Organization officially designated 2008 as the "International Year of the Potato," defining the potato as the "food of the future" for the Earth, and confirming the necessity of drawing the world's attention to it. Today, the unassuming potato has finally received the recognition it deserves. So, what is the basis for it to act as a "staple food"?
Nutritional Value Higher Than Apples
Everyone loves apples. A European proverb even says, "An apple a day keeps the doctor away." In fact, in terms of nutritional value, the "muddy" potato is far superior to the "red" apple. According to tests by foreign nutrition experts, the protein and Vitamin B1 in potatoes are ten times that of apples, Vitamin C is three and a half times that of apples, Vitamin B2 and iron are three times that of apples, phosphorus is twice that of apples, and the sugar and calcium content are comparable to apples, only the carotene content is slightly lower than that of apples.
Zhang Yayun, a senior nutrition and health consultant, believes that the reason potatoes can serve as the "food of the future" is mainly because they contain more nutrients than rice. In addition to vitamins, they also have minerals and can be served as both a vegetable and a staple food. Potatoes are rich in potassium, which can effectively prevent stroke and hypertension. When the human body takes in too much salt, the sodium level in the body will be high, causing a potassium deficiency, which in turn leads to high blood pressure. Regular consumption of potatoes can timely supplement the body's needed potassium. Zhang Yayun also answered another question from reporters: many people are afraid of eating potatoes because they fear gaining weight, but in fact, potatoes are an excellent staple food because the starch in potatoes has lower calories than rice, steamed buns, and white bread, and they provide a stronger sense of satiety. In addition, potatoes have higher potassium and magnesium than refined white rice and white flour, and they are alkaline foods that can balance the body's pH value. It is worth noting that potato sprouts contain solanine, which can easily cause diarrhea or nerve paralysis, and must be thoroughly removed before consumption.
How to Select Potatoes
Potatoes are not, as some people might think, just a high-calorie food rich in starch. In fact, potatoes contain iron, protein, and various vitamins, and their nutritional value is quite good.
When buying potatoes, choose ones with intact and clean surfaces, and that are firm and smooth to the touch. Avoid potatoes with wrinkled, withered, soft, black, or green skin. There are also tricks to cooking potatoes. To preserve the nutrients of potatoes, boiling them with the skin on is the best method, and it's best to cook them whole, not sliced or cubed. If you must peel them before cooking, you should use a peeler to gently peel off the thin skin, avoiding peeling too thick, as many nutrients are located near the potato's skin.
Potatoes with Scallions and Onions
Ingredients: 1000g of cooked potatoes with skin, 100g of shredded onions, 100g of oil, salt and pepper to taste.
Method: 1. Peel the cooked potatoes and slice them 0.3 cm thick. 2. Heat a frying pan, add oil, put in the potato slices, and stir-fry until yellow. Then add the shredded onions, add salt and pepper and mix well. Continue to stir-fry until golden brown, then serve on a plate.
Shredded Potato Salad
Ingredients: 500g of potatoes, 2 red chili peppers, 100g of soaked kelp, coriander, sesame oil, soy sauce, salt, vinegar, and MSG to taste.
Method: 1. Peel the potatoes and shred them, shred the kelp, and soak the red dried chilies until soft, then shred them. 2. Bring water to a boil in a pot, blanch the potato shreds and kelp shreds, remove and drain, then place them in a plate. 3. Heat the sesame oil in a pan, stir-fry the shredded chilies for a moment, add soy sauce, salt, vinegar, and MSG, and pour over the potato shreds.
Mashed Potatoes
Ingredients: 750g of potatoes, 150g of oil, 100g of milk, salt and pepper to taste.
Method: 1. Peel the potatoes, wash them, and boil in water for 40 minutes. 2. Remove the potatoes and mash them. Then add oil, hot milk, salt, and pepper, and mix well (must be eaten hot).
The Staple Food Family is Ready
When I used to watch "The Fiery Years," during the three-year period of disaster, Shi Guangrong's family was short on food, and he had the children eat "substitute grains." At the time, I wondered what "substitute grains" were. It wasn't until I saw the family sitting together eating sweet potatoes that I had a sudden realization. It seems the "substitute grain" family has many members.
Sweet Potato—Highest in Dietary Fiber and Calcium: Sweet potatoes have a special mucoprotein that can maintain the elasticity of human blood vessel walls, prevent arteriosclerosis, promote the excretion of cholesterol, and reduce subcutaneous fat. However, sweet potatoes are high in calories, so it's best to eat them in the morning, as this is the golden time for the stomach and intestines to absorb nutrients. After 12 noon, the body's metabolism slows down, and the sugar in sweet potatoes is easy to accumulate in the body.
Chinese Yam—Rich in Mucus, Best for Stomach Fortification: The mucoprotein, vitamins, and trace elements in its composition can effectively prevent blood lipids from depositing on the blood vessel walls, preventing cardiovascular diseases; while dopamine can dilate blood vessels and improve blood circulation.
Pumpkin—Lowest in Calories, High in Water Content: Pumpkin's nutritional value is quite high, rich in vitamins A, B, C and minerals, histidine essential for children, soluble fiber, lutein, and trace elements such as phosphorus, potassium, calcium, magnesium, zinc, and silicon. Foreign nutrition scholars have pointed out that long-term consumption also has health-preserving and disease-preventing functions and can prevent stroke.
Taro—Highest in Calories and Potassium Content: The potassium content in taro is higher than other root vegetables like sweet potatoes and potatoes. Therefore, eating taro often can help the body expel excess sodium and lower blood pressure. Its dietary fiber content is very high, about 4 times that of rice, comparable to the fiber content of many vegetables, but its calorie content is also quite high, so it should not be eaten in excess.