Introduction: In the 16th century, two Chinese merchants in the Philippines managed to smuggle some sweet potato vines in bamboo baskets and ropes, successfully shipping them back to their hometown in Fujian, where they were cultivated and propagated, gradually spreading across the land of China. For many years, due to this imported crop being easy to grow and obtainable at a low price, people regarded it only as a coarse grain and animal feed. In fact, sweet potatoes have extremely high nutritional value and also possess significant medicinal properties.
Sweet potatoes, also known as yams, sweet potatoes, and taro, are rich in protein, starch, pectin, cellulose, amino acids, vitamins, and various minerals, earning them the reputation of a "longevity food." Therefore, as health problems caused by refined white rice and flour become more prevalent, and coarse grains re-enter the public eye, this humble food, the sweet potato, has garnered attention for its unique nutritional value, causing its status to rise sharply.
Sweet Potatoes are a Healthy Food
Experts from the Japanese Cancer Research Institute conducted a study on the relationship between the diet and lifestyle of 260,000 people and cancer, proving the anti-cancer effects of vegetables. Subsequently, by analyzing the anti-cancer components of over 40 types of vegetables and the results of experiments on inhibiting cancer cells, they ranked 20 vegetables that can significantly suppress cancer cells, with sweet potatoes ranking first. Sweet potatoes contain all-around anti-cancer components. In nature, vitamins A, C, E, and D, minerals such as selenium, calcium, iodine, zinc, and molybdenum, and dietary fiber all have certain anti-cancer or cancer-suppressing effects. Vitamins A and C, in particular, are almost "all-around" anti-cancer components. The anti-cancer effect of sweet potatoes lies in the various components they contain.
Sweet potatoes are rich in carotene, mainly beta-carotene, which is a free radical scavenger. Carotene is converted into vitamin A in the body. Abundant carotene can promote the normal maturation of epithelial cells, inhibit their abnormal differentiation, and eliminate carcinogenic oxygen free radicals. Sweet potatoes are also rich in vitamin C, comparable in content to citrus fruits. Vitamin C is a highly active antioxidant that can also scavenge free radicals and kill cancer cells.
Sweet Potato and Peanut Porridge
Sweet potatoes contain a large amount of fiber
In addition to the two anti-cancer vitamins mentioned above, sweet potatoes also contain a large amount of fiber. Fiber is not absorbed in the intestines; instead, it absorbs a large amount of water, increasing the volume of stool. This, in turn, dilutes the concentration of fats, reducing the harm of carcinogens to people. At the same time, fiber can also promote intestinal peristalsis, reduce the time stool stays in the intestines, thereby reducing the contact between carcinogens and the intestinal mucosa, and preventing colon and rectal cancer.
Research has confirmed that a lack of dietary fiber with laxative effects can induce various lifestyle-related diseases and colorectal cancer. When sweet potatoes are steamed or boiled, some of the starch changes, increasing the dietary fiber content by about 40% compared to eating them raw. The increase in various water-insoluble fibers can effectively stimulate the intestines and promote bowel movements. This is why cooked sweet potatoes are more anti-cancer than raw ones.
DHEA in sweet potatoes also prevents cancer
As early as 1982, Professor Arthur Schnee of the University of Philadelphia isolated a chemical substance called DHEA from sweet potatoes. When injected into mice inoculated with cancer cells, it prevented the mice from developing colon and breast cancer and also extended their lifespan. In 1995, American biologists confirmed that this substance, "dehydroepiandrosterone," could be used to prevent colon and breast cancer.
Sweet potatoes are a standard low-fat food
Epidemiology has proven that a high-fat diet is closely related to the incidence of cancer. Some experts have found that the high incidence of cancer is related to excessive fat in food. These cancers mainly include colon cancer, rectal cancer, breast cancer, pancreatic cancer, bladder cancer, gallbladder cancer, etc. Sweet potatoes are a standard low-fat food, containing only 0.2% fat.
It is no wonder that sweet potatoes, rich in anti-cancer substances and almost no carcinogenic factors, are called the "most anti-cancer food." However, even though sweet potatoes are very good, they should be consumed in moderation, and a balanced diet remains the fundamental principle.
Milk Tea Sweet Potato Delight
Sweet Potatoes: Eat them in the morning to detoxify, eat them in the evening to lose weight
Sweet potatoes are a well-known detoxification star. They are sweet in taste and warm in nature, and the glucoside components they contain have the same effect as dietary fiber, enhancing intestinal peristalsis. 1. Eating sweet potatoes in the morning can detoxify It is recommended to pair sweet potatoes with the main course for breakfast for better detoxification effects. This not only promotes smooth bowel movements for the day, but more notably, sweet potatoes are rich in lysine, a nutrient that is very lacking in rice and flour. Eating them together can play a complementary role in protein, making the utilization rate of nutrients higher and greatly improving nutritional value. At the same time, sweet potatoes belong to the category of alkaline staple foods. Eating them in the morning can neutralize the large amount of acidic foods such as rice, meat, and eggs consumed at lunch and dinner the previous day, ensuring the body's acid-base balance and is also very effective against fatigue. Some people like to completely replace rice or flour with sweet potatoes, but this is not advisable. Because sweet potatoes contain oxidase and coarse fiber, they can produce gas in the stomach and intestines, causing symptoms like bloating. 2. Eating sweet potatoes in the evening promotes weight loss Sweet potatoes are rich in starch, which not only provides energy but is also super filling (you feel full after eating a little). They are also low-fat and high-fiber foods, making them the most suitable food for people trying to lose weight. Among them, sweet potatoes contain carotene, which can keep the skin healthy and enhance immunity. Moreover, purple sweet potatoes contain more carotene than yellow sweet potatoes. According to the food calorie standards released by the Chinese Nutrition Society, a medium-sized sweet potato (about 10 cm long) contains about 100 kilocalories, equivalent to the calories of half a bowl of white rice. Liang Qianfang suggests that if these snacks are eaten as a main meal, other starchy foods should be avoided. Dieters who consume less calories have a better chance of achieving their weight loss goals.
Eat sweet potatoes during special times
Many women experience mood swings, tension, emotional fragility, irritability, and fatigue before their menstrual period. The main reason for this is a decrease in serotonin in the brain. To increase serotonin, the concentration of tryptophan in the brain must be increased. The best way to do this is to obtain "happy factors" from diet. Therefore, during their "special time," women can eat more sweet potatoes and other tuber foods to help eliminate a bad mood. They are rich in carbohydrates, and after consumption, they can stimulate the secretion of insulin, which in turn promotes tryptophan to enter the brain. In addition, tubers are also rich in vitamins, and vitamins, especially vitamin B6, can help the synthesis of serotonin in the brain.
Lily and Sweet Potato Sugar Syrup