Unique approximation of potato nutrition
Recently, the Ministry of Agriculture issued the “Guiding Opinions on Promoting the Development of the Potato Industry”, which uses potatoes as a staple food product for industrial development.
The opinion points out that it will mean that potatoes will gradually become the fourth staple food after rice, wheat and corn.
As soon as the news came out, some netizens said that they would never dare to vomit the British national diet mashed potatoes.
Adding potatoes to other staple foods is unique in nutrition. People’s impressions of potatoes have always been based on the impression that “the starch content is high, which can easily lead to obesity.”
The data show that 100 grams of fresh potatoes contain carbohydrates17.
2 grams, 100 grams of steamed rice contains 25 carbohydrates.
9 grams, 100 grams of steamed buns contains 47 grams of carbohydrates . In fact, potatoes contain a series of rice, steamed bread, bread and other foods that have been gradually eaten.
In terms of the same amount of starch, 1 kg of dry rice is equivalent to about 4 kg of potatoes; 1 kg of cooked rice is equivalent to about 1.
5 pounds of cooked potatoes.
In addition, nutrition experts praised the vitamins and minerals above the potatoes.
Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, said in his blog: “Various types of potatoes are rich in vitamin C, which is not found in grains, and it is easier to have multiple B vitamins that are lacking in rice.
For example, the vitamin C content in potatoes is comparable to that of tomatoes, and because of the protection of starch, the cooking loss of vitamin C is relatively small.
“Wang Xingguo, director of the Nutrition Department of Dalian Central Hospital, pointed out that the carotene contained in potatoes far exceeds that of rice noodles, but not as much as twice as stated in some media reports.
Potatoes as a staple food may have a positive effect on controlling diabetes weight.
Although both rice and potatoes contain starch, it is easy to cause blood sugar to rise after meals. However, as a staple food, potatoes are more slowly than white rice, and the blood sugar rises slowly. Domestic blood glucose test data show that the blood sugar response of potatoes and sweet potatoes is not as good as that of oats.Buckwheat is higher, but lower than rice, steamed bread, and bread. This is because the dietary fiber and resistant starch contained in potatoes cause the potato to digest slowly, gradually increase the speed and slow down, and control the postprandial blood glucose for a long time, and control the minimumHua secretion.
Coupled with the characteristics of easy stomach fullness and slow digestion, it is difficult for people to overcome fatigue, reduce food intake and help lose weight.
Fan Zhihong believes: “If some potatoes, such as potatoes, can be replaced, it will help prevent obesity, control blood pressure, and have no adverse effect on diabetes prevention.
At the same time, the intake of various vitamins will be greatly increased, with more fiber and more minerals, which is greatly beneficial to improving the nutritional quality throughout the day.
Special attention should be paid to protein supplementation when using potatoes as a staple food. Although potatoes have many advantages, there are also shortcomings that are difficult to replace from a nutritional point of view, that is, they contain almost no protein.
The data showed that 7 grams of protein per 100 grams of steamed buns, and protein 7 per 100 grams of previous rice.
7 grams, and only 2 grams of protein per 100 grams of fresh potatoes.
Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention pointed out: “Potatoes are rich in nutrients, and it is recommended in the” Guide to Chinese Residents’ Substitution “to increase the absorption of potatoes appropriately, eat about 5 times a week, and change 50 each time?
However, due to the low protein content of potatoes, children’s excessive consumption for a long time will lead to unfavorable growth and development.
Therefore, when taking potatoes as the main food, appropriately and appropriately increase protein intake, you can mix potatoes with beans and rice as a staple food, or increase a small amount of high-quality animal protein intake such as lean meat, liver, and fish daily.Shellfish and so on.
In addition, when you are not accustomed to potatoes as a staple food, it is best not to immediately change the staple food to whole potatoes, especially families with elderly and children at home, you can gradually increase the proportion and number of potatoes as a staple food, while maintaining balance.