Different methods, the sugar lift index is very different!How to eat potatoes is the healthier?

The staple food is the main source of carbohydrates in daily diet. When you eat less or not even eat staple foods on the grounds of "health", insufficient carbo water intake will bring a series of side effects to the body -malnutrition, muscle loss, bad breath, and poor memory.

Therefore, if you want to eat healthy, learn to choose high -quality staple food. Tudou is one of the ideal choices.

Hidden "high -quality staple food" -tudou

You can eat potatoes as a staple food, because it has the following advantages in nutrition:

Strong fullness and low calories. The starch content of potatoes is about 15%to 20%, and the satiety is outstanding, and it has the reputation of "second bread". Its calories are only about 1/4 of the steamed buns, about 1/2 of the rice, and the sugar lift index is much lower than white rice and white steamed buns. More importantly, it contains mainly resistant starch, which is very good for controlling blood glucose.

B vitamins are rich. Potatoes contain vitamin B1 that many people are prone to lack; in terms of vitamin B2, the content of potatoes is also higher than rice.

Rich in vitamin C. The content of potatoes is higher than that of ordinary fruits and vegetables. Usually half of potatoes can provide 1/3 of the dimension C in one day; while rice and steamed buns are almost free of vitamin C.

High potassium and low sodium. The potassium content of potatoes is more than 3 times that of steamed buns and 16 times that of rice.

The protein content is high. Compared with rice and steamed buns, the protein content in potatoes is also slightly better.

Potato Eating "Ranking List"

Among the many cooking methods, the most respected way must be "steam".

Recommended how to eat -steamed potatoes

Compared with other methods such as frying, frying, and frying, steaming can retain potato nutrition to a greater extent.

When steaming potatoes, there is usually no need to put oil, and the seasoning is not as good as frying and baking. This can reduce the intake of oil and fat, and on the other hand, it can avoid seasoning the natural fragrance of potatoes itself.

Tip

It is recommended to steam it with the skin to prevent moisture and nutrition in potatoes.

The least recommended way to eat -fried potatoes

On the one hand, the potatoes are very absorbent. The fries and potato chips made by fried methods are basically high in calories, which is more than twice that of steamed potatoes.

On the other hand, after fried, the fat content in potatoes will increase significantly, and nutrients such as protein and potassium will be destroyed, and carcinogenic substances such as acrylamide may also produce carcinogenic substances.

In addition, among potato products made of fries and potato chips, the sodium content is also very high, which may be unfavorable to cardiovascular health.

How to eat easy to be misunderstood -potato puree

After crushing of potatoes, the degree of vulcation becomes higher, and the sugar lift index will also rise significantly. According to the data, the sugar lift index of steamed potatoes is 65, while the potato puree becomes 87, which can be regarded as high sugar -raising food.

In order to improve the taste, a large amount of salt, sugar, cream, butter, etc. are usually added to improve the taste. From the perspective of fat and calories, the content may not be comparable to fried potatoes.

Tips: How to reduce the potato sugar lift index?

Under normal circumstances, the higher the degree of planting of food, the higher the sugar lift index. Reducing cooking time and reducing cooking temperature when cooking potatoes can reduce the degree of vulgarization of potatoes and avoid significant rise in the sugar lift index.

Delicious potatoes are picking like this

Fresh and high -quality potatoes should be well -shaped, dry, and spots without insects.

According to the mouth, potatoes are usually two types: crispy potatoes and noodle potatoes.

Crispy potatoes -choose smooth surfaces, less numbers, and light colors; face potatoes -choice of unevenness, more numbers, and darker colors.

If you see the following four kinds of potatoes in the market, or the potatoes stored at home have become like this, then don't eat it, don't buy:

Potatoes with dark spots in the epidermis are likely to be moldy and should not be eaten; potatoes with alcoholic flavors may have deteriorated for too long; germination potatoes and green potatoes have high content of toxic substances and sunflowers. It may cause symptoms such as vomiting, diarrhea, abdominal pain and even difficulty in breathing, and coma.

When buying a potato home, it is best to wrap it in a plastic bag, tighten your mouth, isolate the air, and then store it in a cool and ventilated place to avoid germination. If there is an apple in the home, you can put one in the potato bag and use the apple to release ethylene to inhibit the growth of potatoes.

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