Speaking of the author’s student days, I have to mention the delicious and cheap ones-
Sour and spicy potato shreds covered with watered rice!
As the cheapest covered rice, it lights up life, provides energy for learning, and finally turns into abdominal fat on every day when you are unwilling or too lazy to go to the canteen…
(It’s all tears…)
In fact, eating a portion of potato shreds covered with watered rice means eating two portions of staple food and no food.
Potatoes are the staple food
Yes, after eating a [dish] for so many years, it should actually be the staple food!
Let’s look at a set of data first:
In this way, potatoes contain more carbohydrates (starch) and are almost catching up with rice. However, pumpkin, a vegetable that we think is high in starch, has far less energy, protein and carbohydrate content than potatoes.
Potatoes are an excellent staple food.
Potatoes are not only staple food, but also excellent staple food.
1. Strong satiety
Potatoes have outstanding satiety ability, and their calories are lower than those of rice. They are also full. Eating potatoes is less likely to gain weight than eating rice.
2. Nutrient abundance
Potatoes are high in potassium and low in sodium, with potassium content comparable to bananas and rich in vitamin C.
Of course, the premise is not to add more salt or fry when cooking!
Some varieties of potatoes also contain polyphenols with strong antioxidant capacity, such as anthocyanins in purple potatoes.
3. Help control blood sugar
Diet with high glycemic index (GI) may be related to insulin resistance, diabetes, obesity and other diseases.
Compared with white rice and flour, the blood sugar rises slower after eating potatoes, which helps to control blood sugar and is healthier.
Potatoes that we failed to live up to
Potatoes are so good, but we are not good to others, let it take a lot of blame for nothing. For example:
Eating potatoes makes you fat! Diabetics can’t eat potatoes!
Potatoes have fainted from crying in the field…
In fact, this is all because we eat potatoes in the wrong way.
1. Potato chips, French fries: There is no one of the worst ways to eat potatoes.
High-temperature frying completely turns potatoes from healthy food to [junk food]. 100 grams of steamed potatoes have 76 calories, while 100 grams of French fries/chips have more than 600 calories.
In other words, if you order a large order of French fries as a meal in a fast food restaurant, the calories may be higher than hamburgers.
2. Potato stew: It’s really delicious, but remember to eat less rice.
Steamed potatoes have no taste, potatoes and meat stew together is delicious!
Fat in meat and salt in soup will enter potatoes, commonly known as “tasty”. Tasty potatoes are really delicious. However, the benefits of low sodium and low fat are all gone.
Oh, and vitamin C will also be destroyed after long-term stewing… … …
If you really like it, it’s not a big problem to eat it in moderation. Just remember to eat less than half a bowl of rice.
3. Stir-fried potato shreds: home-cooked dishes
The author, like many people, has deep feelings for [sour and spicy potato shreds].
However, I have to admit that this dish may not be so healthy:
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In the cooking process, many people will wash off the starch on the surface of the potato shreds with water after the potatoes are shredded. This step will cause a large loss of vitamin C in the potatoes.
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Then, for the crisp taste, a lot of oil will be added to stir-fry quickly. Potatoes are very oil-absorbing and the heat is estimated to double again.
Add more vinegar and less salt to stir-fried potato shreds.
Potatoes should be eaten like this.
Potatoes, as a low-fat, high-fiber and nutritious food, are of great benefit to health if they can replace some white rice and flour as staple food.
The healthiest way to eat is, of course, boiled potatoes and steamed potatoes without oil and salt. Students who feel unable to eat can try cooking rice or porridge and add some diced potatoes.
If you are still too weak, try the following 2 [potato dishes]:
-eggs, mashed potatoes-
Material: 1 big potato; 1 egg; A little carrot and cucumber;
Practice:
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Peel potatoes and steam them in a pan. Steamed eggs, shelled and diced; Cut carrots and cucumbers into cubes and blanch them.
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Press potatoes into mud with a spoon, add eggs, carrots, cucumbers, a little black pepper and salt, and mix well.
Nutrition Review:
Eggs are added to potatoes, which are richer in protein and more fragrant in taste.
A little carrot and cucumber make the taste fresher and add a little vitamin.
With a cup of soya-bean milk or milk and fruit, a full and nutritious breakfast is finished.
-baked potatoes-
Material: 1 big potato; Black pepper with a little salt; 1 tablespoon olive oil
Practice:
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Wash potatoes and cut them into small pieces. Dry slightly, add salt, black pepper and olive oil and mix well.
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Lay tin foil on the baking tray, place potatoes on the baking tray, bake at 200 ℃ for 30 minutes in the middle of the oven.
Nutrition Comments: Black pepper can improve taste and also put less salt. Pay attention to less oil, staple food snacks are suitable for both, much better than French fries and chips.