Sweet potatoes, also known as yams, white potatoes, Chinese potatoes, and red potatoes, are an annual plant of the Convolvulaceae family and a healthy food that is both medicinal and edible.
Right now, it's the season for sweet potatoes to be harvested. In the dry autumn and winter, a bowl of sweet potato porridge offers many health benefits. In the list of 20 anti-cancer vegetables released by the Japanese National Cancer Research Center, sweet potatoes rank first; in classical Chinese medical literature, sweet potatoes are said to "nourish deficiency, replenish vital energy, strengthen the spleen and stomach, and fortify the kidney yin."
Sweet potatoes, also known as yams, white potatoes, Chinese potatoes, and red potatoes, are an annual plant of the Convolvulaceae family and a healthy food that is both medicinal and edible. Sweet potatoes contain dietary fiber, carotene, vitamins A, B, C, and E, as well as more than 10 trace elements such as potassium, iron, copper, selenium, and calcium. They are highly nutritious and are called by nutritionists the most balanced natural health food. Many beauty-conscious girls find sweet potatoes too sweet and are afraid of gaining weight from eating too many. In fact, eating sweet potatoes not only does not cause weight gain, but on the contrary, it can help with weight loss, fitness, prevent sub-health, and promote bowel movements and detoxification. Every 100 grams of fresh sweet potato contains only 0.2 grams of fat and produces 99 kilocalories of energy, which is about one-third of that of rice. It is a very good low-fat, low-calorie food, and at the same time, it can effectively prevent carbohydrates from turning into fat, which is beneficial for weight loss and fitness. Sweet potatoes contain a large amount of dietary fiber, which cannot be digested and absorbed in the intestines. It can stimulate the intestines, enhance peristalsis, and promote bowel movements and detoxification, and is particularly effective for senile constipation.
Sweet potatoes are an alkaline food, like many fruits and green vegetables, which is a rare quality. Most foods are acidic, such as grains, poultry, and meat. The human body's pH value is 7.34, so eating sweet potatoes helps maintain the body's acid-base balance. At the same time, eating sweet potatoes can lower blood cholesterol and prevent "modern diseases" such as sub-health and cardiovascular and cerebrovascular diseases.
How to eat sweet potatoes for more nutrition? First, avoid eating them raw. In many places in the south, it is trendy to eat sweet potatoes raw. Sweet potatoes contain a lot of starch, which is difficult to digest when raw, so it is best to cook them before eating. High-temperature heating also makes soluble fiber easier to digest, shortens its sugar chains, and increases the sweetness of the sweet potato. Second, avoid eating them alone. When eating sweet potatoes, they should be paired with other grain foods. If eaten alone, their low protein content can lead to unbalanced nutrition. Therefore, the traditional method of cutting sweet potatoes into pieces and cooking them into a porridge with rice is actually more scientific.
Excessive flatulence is a reason why many people shy away from sweet potatoes. Therefore, eating about 200 grams of sweet potatoes at a time generally will not cause the embarrassment of flatulence. Eating them with rice or flour, and pairing them with pickles or drinking some vegetable soup can also prevent this. Compared to white-fleshed varieties, red-fleshed sweet potatoes have higher nutritional value. When buying sweet potatoes, you should choose those with red flesh and a darker color, as these types contain more carotene. It is important to make sure they are steamed or cooked thoroughly. Because the cell membranes of the starch in sweet potatoes cannot be broken down by high temperatures, they are difficult to digest. Furthermore, the gas-forming enzymes in sweet potatoes are not destroyed by high temperatures, which can cause discomfort after eating. Second, it should be noted that excessive or improper consumption of sweet potatoes can cause bloating, heartburn, acid reflux, and stomach pain. Therefore, consumption should not be excessive. Those diagnosed with "dampness obstructing the spleen and stomach" or "qi stagnation and food accumulation" in traditional Chinese medicine should be cautious about eating them.