The most nutritious way to eat potatoes

Speaking of potatoes is no stranger, whether it is home cooking or dinner meal, will see the figure of potatoes. Potato potato potato, people who regularly eat potatoes are healthy and old. From the nutritional point of view, it has more advantages than rice and flour, and it can supply a lot of heat energy to the human body. It can be called "a perfect food." Potato weight loss is a good move. Some people like fried food, some people like to eat stew, and others like braised potatoes; there are many ways to eat potatoes, but how to eat the most nutritious and healthy? This still needs research and research.

First place, steamed potatoes. Steamed potatoes are the best way to cook, have little effect on nutrition, but also retain the natural fragrance. Research shows that after the steaming of potatoes, the loss of vitamin C is minimal, and the retention rate is above 80%. There is no loss of carbohydrates, minerals, and dietary fiber, and starch granules are fully gelatinized to make it in vivo. It is easier to be digested and broken down and will not burden the gastrointestinal tract.

Cooking Tip: Steamed whole potatoes have less nutrient loss, especially vitamin C, which is the best way to eat.

Second place: mashed potatoes. After the potatoes are steamed, they are pressed into the mud and have a soft taste, which is more suitable for the elderly and children. After a reasonable match, it can also serve as a therapeutic dish for people who need to control weight, blood sugar, and blood pressure. However, some inappropriate collocations will destroy the nutrition and health effects of mashed potatoes. For example, “mashed mashed potato puree” in some western fast foods adds a lot of margarine, artificial colors, flavors, and sugars to greatly deprive the mashed potatoes.

Cooking tips: recommend yoghurt nuts mashed potatoes, not only delicious, but added yogurt and nuts and then added protein and minerals, more nutritious, is a good snack food. Nuts can be selected from walnuts, cashews, and peanuts.

Third place, braised potatoes. Potatoes are cut into large pieces, there are fewer knife workers, and there are fewer sections. Therefore, water-soluble vitamins such as vitamin C and B vitamins are less likely to be lost. However, when someone braised the potatoes, they would fry the potatoes first. Although this tastes better, it destroys many valuable nutrients.

Cooking Tip: Potato roast beef is a perfect match. The lack of mineral iron and protein in potatoes, beef is just rich in these nutrients. While beef lacks carbohydrates and vitamin C, and contains cholesterol, potatoes can not only make up for the lack of beef, but also rich in dietary fiber, can reduce the body's absorption of cholesterol.

Fourth place, fried potato chips. Cooking potatoes in thin slices will lose some of their nutrients. However, the fried potato chips are usually cooked for a short time, which can make up for the shortage.

Cooking Tips: Do not bubbling before frying potatoes, soaking will lose more nutrition.

Fifth place, fried potato silk. The very thin cut of the potatoes will result in the loss of many nutrients. And most people will blisters before frying the potato silk, and some even first rinse with cold water, these practices will make them rich in vitamin C and potassium, magnesium and other inorganic salts in large quantities dissolved in water and loss. Moreover, because of the large cross-sections and the increased surface area, such fried potato silk will absorb more oil.

Cooking tips: Early release of vinegar will not only increase the taste, but also increase the absorption rate of nutrients such as protein, calcium and vitamin C. Put salt in the late, once the salt will make the potato silk become soft, and secondly will increase the loss of vitamin C. If salt is released too early, it will increase sodium intake.

Sixth, spicy potato silk. This is a particularly popular dish in restaurants in recent years. After the potatoes are fried, they are seasoned with peppers and other spices. They are fragrant and spicy, but they lose much nutrition.

Tips for Cooking: After being fried, the potato silk is not only almost completely lost in nutrients, but also generates carcinogens and is accompanied by more oils, which is particularly harmful to health.

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