Will potatoes make me flesh?
Potatoes are also vegetables and grains. Since ancient times, they have been known as "underground apples". They are low-key in appearance, but very meaningful. Some people dare not eat potatoes because they are afraid of gaining weight. Let's talk about whether potatoes grow meat today.
1、 Nutritional characteristics of potatoes
1. Protein complements cereals
The protein content in potatoes is not high, only 2%, but the proportion of amino acids in the protein in potatoes is relatively reasonable. Potatoes are rich in lysine and tryptophan. Eating with grains will improve the absorption and utilization of protein.
2. Extremely low fat content
The fat content of potatoes per 100 grams is only 0.2 grams, but the combination ability of potatoes and fat is very strong.
3. Rich VC
The VC content in potatoes is equivalent to that of Chinese cabbage and white radish, and the starch in potatoes has a protective effect on VC, and the VC loss rate after steaming is extremely low. Therefore, potatoes are one of the good sources of VC in winter diet.
4. High potassium food
Each 100g of fresh potatoes contains 342mg of potassium, and each 100g of dry potato powder contains more than 1000mg of potassium. Therefore, potatoes are recommended food for people with hypertension, diabetes and cardiovascular and cerebrovascular diseases.
2、 Energy PK
1、 Potatoes and common staple food energy Pk
|
Food name
|
Energy (Kcal/100g)
|
|
potato
|
seventy-seven
|
|
Steamed Rice
|
one hundred and sixteen
|
|
Steamed buns
|
two hundred and twenty-three
|
Conclusion: Potatoes with the same weight have lower energy than steamed rice and steamed bread in common staple foods.
2、 Energy Pk of steamed potatoes and potato chips (fried)
|
Food name
|
Energy (Kcal/100g)
|
|
Potatoes (steamed)
|
seventy-seven
|
|
Potato chips (fried)
|
six hundred and fifteen
|
Conclusion: The energy of fried potato chips is higher than that of steamed potato chips.
3、 Comparison of resistant starch in potato
Note: Resistant starch can not be digested and provided with glucose in the small intestine, but can be fermented by bacteria in the colon. It is a kind of soluble dietary fiber.
|
|
Resistant starch content
|
|
Raw potato
|
75%
|
|
Hot cooked potatoes
|
3%
|
|
Cooled cooked potatoes
|
12%
|
Conclusion: In potato cooking, the content of resistant starch in cooled cooked potatoes is higher than that in hot cooked potatoes. In other words, cooked potatoes are more satiated when eaten cold than when eaten hot.
3、 Uncover the truth
Eating potatoes like this can help you lose weight:
1. Use potatoes instead of some staple food
2. Try to cook potatoes by steaming, stewing and frying less
3. Cooked potatoes are more satiated when eaten cold than when eaten hot, such as cold shredded potatoes, mashed potatoes, etc
Sina Weibo: Lin Lin, nutritionist
Tel: 13120410851
QQ：747828164
