High fiber and high nutritional value
Sweet potatoes and potatoes are rich in fiber, and sweet potatoes are richer in fiber and vitamins A and C than potatoes. Although potato fiber is not as rich as sweet potato, it is rich in nutrients such as potassium, vitamin C, manganese and vitamin B6.
A high-fiber diet can make people feel full and promote intestinal patency. Vitamins A and C are essential nutrients for human body. A large baked potato with skin contains about 1.600 mg of potassium, which is nearly half of the recommended daily intake of human body and almost four times that of a medium-sized banana. Potassium is not only the basic electrolyte to improve sports performance, but also helps to lower blood pressure. Manganese contributes to the digestion and absorption of protein, carbohydrates and cholesterol, and promotes the formation of bones. Vitamin B6 can help cardiovascular system, digestive system, immune system, muscle system and central nervous system to work normally, and help to maintain a good mental state.
If children eat a meal with unrefined grains as the staple food, such as sweet potatoes and potatoes, they can get the natural nutrition in the food, which is definitely helpful for growth and development. Moreover, although sweet potatoes and potatoes are not easy to cause obesity, they cannot be completely over-ingested because they are rich in calories. It is suggested to limit the amount of whole grain roots recommended by the national health department.
Good choice for baby's non-staple food
Adults and children can eat it often. Children who have just started to eat non-staple food can also use potatoes and sweet potatoes as ingredients. As long as it is steamed and mashed, it can be given to the baby without any seasoning.
The baby began to eat non-staple food from 4 to 6 months. It is recommended to give natural food and cook it simply. It will be too hard for a child to bake until he 1 year old. It's better to steam and mash it and swallow it. Sweet potato itself is high and doesn't need other seasonings. Sweet potatoes can be made into mashed sweet potatoes, sweet potato pancakes and sweet potato balls. Most of the sweet potato balls sold outside are fried and are not recommended. Different cooking methods can be used to increase children's favorite intake. Here are some recipes to try:
Sweet potato puree
1. Wash and peel the sweet potato.
2. Put a cup of water in the outer pot and steam it. After jumping up, it will be stuffy 15 minutes.
3. Cut into pieces suitable for a meal, dig out the sweet potato meat with a spoon, and press small pieces with a spoon for the baby to eat.
Sweet potato pudding tower
1. Egg yolk 1, milk and sweet potato paste are evenly mixed and sieved to complete the pudding liquid. Toast can be pressed into a round shape in a bowl and then spread flat for use.
2. Choose a size suitable for baking.
3. Put the flat toast into the baking cup (it needs to be sealed with the baking cup) and pour in the pudding liquid.
4. Preheat the oven 10 minutes, bake at 150 degrees for 5 minutes, and bake the sweet potato pudding tower 125 degrees for 5- 10 minutes. (Suitable for/kloc-babies over 0/year old)
How to eat sweet potatoes is healthy? French fries are oily! Take the children out to eat, and the chances of eating French fries are not low! Not only fast food restaurants, breakfast shops, chicken chops stalls, parent-child restaurants ... but also provide French fries for consumers to choose from. If mommy often lets her children eat French fries, pay attention! A study published in the American Journal of Clinical Nutrition (AJCN) pointed out that the death rate of eating French fries twice a week is twice as high as that of not eating French fries. The main sticking point lies in the intake and frequency of fried food, so please carefully choose the food for children and its cooking methods! Eating French fries often increases the risk of death. What's the point? The latest research abroad points out that the death rate of people who often eat French fries is twice as high as that of those who don't. What causes the increased risk of death?
Acrylamide, a carcinogen that can't be ignored.
Terry Lin, a nutritionist at the Affiliated Hospital of Taipei Medical College, said that the frequency of this study is two or three times a week, because cooking oil is repeatedly heated at high temperature, which will produce carcinogens and harmful substances, such as acrylamide. In our diet, there are many foods containing acrylamide. Except French fries and chips, coffee will be baked and instant noodles will be treated at high temperature and high pressure, so they all contain acrylamide. However, among all foods at present, the food made of potatoes and corn still has the highest acrylamide content.
Fried food also contains a lot of trans fats, which will block your blood vessels like garbage and easily cause blood clots. Trans fats can also reduce the elasticity of blood vessels and become very "brittle", which can easily lead to cardiovascular and cerebrovascular accidents.
However, these carcinogens and harmful substances are easy to accumulate in the body, which not only increases the risk of death, but also increases the risk of cancer, especially the risk of kidney cancer is as high as 60%, and the risk of ovarian cancer and colorectal cancer is also greatly increased.
How to choose a shop if you want to eat French fries outside?
The French fries sold outside are fragrant and crisp. If you can't stand the temptation, how should you choose a store? Eating out often, using the bad oil in the shop and using it repeatedly for a long time will increase the threat to health. It is best to eat as little as possible, but if you are greedy occasionally, you can pay attention to environmental hygiene first when choosing a store. Second, look at the oil pan. Bright or dark. If it is dark and turbid, it means it has been used repeatedly. It may not be edible oil every day. Whether it is clear or turbid, the frequency and frequency of intake should be reduced.
Shops selling fried foods will use oil products suitable for frying, with large smoke point and high stability, such as blending oil such as frying resistant oil, crisp frying oil and special frying oil, but if sunflower oil and peanut oil are not suitable for frying cooking, consumers can pay more attention.
Eat vegetables before eating French fries to help digestion.
It would be better if it can be paired with fruits and vegetables, which can help digestion and increase satiety. It is recommended that children eat some first when eating. If you order in a fast food restaurant, you can choose a combination set meal, such as hamburgers, French fries and lettuce salad. Eat some vegetables before eating hamburgers. At the same time, we should pay attention to the salt content of French fries, especially the extra seasoning powder and tomato sauce, which are easy to consume too much oil, salt and sugar, and can be avoided.
Finally, remind mothers that children's diet must be balanced, avoid processed food, and focus on nature. The principle is to eat vegetables instead of vegetables. Now children eat less fruits and vegetables, and the frequency should be increased. Vegetables have a special smell, and children are more disgusted. By changing cooking methods, children's willingness to eat can be increased.
How to eat sweet potatoes is healthy? French fries are oily! Sweet potato balls
1. Peel the sweet potato and cut it into small pieces, then steam it in the rice cooker (about 1 cup of water in the outer cooker).
2. Take it out while it is hot, add potato flour and a little sugar, and stir well (it can be preserved with a blender).
3. Knead the sweet potato dough into 15g balls one by one and put them in the baking tray in turn.
4. Bake in the oven preheated to 170 degrees for 15 minutes, and take out.
How to choose sweet potatoes and potatoes? How to save it?
Nutritionist Terry Lin said that sweet potatoes don't germinate, and it is best to have a complete surface without pits and not too many fibrous roots. Buy it home and put it in a dry and dark place.
When choosing potatoes, be careful not to have bud eyes. Smooth, rough or protruding appearance indicates poor quality. The shape is oval and it feels a little heavy.
Potatoes, like sweet potatoes, don't need to be frozen in the refrigerator. In addition, both are staple foods, which will dry up and germinate after a long time. The difference is that sweet potatoes can still be eaten after germination, but the taste is not good, but potatoes should be discarded as soon as they germinate.
Older children can have more cooking methods. For example, baked potato is a popular potato dish, which is not as oily as fried potato. It can also absorb calcium from cheese, which is delicious and can get more nutrition. The children will love it!
roast potato
Wash the potatoes, steam them in a half-row pot, put some ingredients on the potatoes, such as mushrooms and other vegetables you want to eat, then add shredded cheese, and preheat the oven at 200 degrees 10 minute.
Egg potato cake
1. Wash potatoes, peel them and cut them into filaments. Beat in the eggs, add pepper and salt, and stir well.
2. Pour in flour and mix well, then pour in a little water to make batter.
3. Put some oil on the pan, turn the pan handle to spread the batter evenly in the pan, cover it on the surface and solidify, then turn it over and fry it until golden brown.
DIY can eat healthy and delicious French fries.
After eating French fries in a fast food restaurant, the children seem to be addicted. If the child really wants to eat French fries, Mommy can refer to several suggestions, DIY at home, or make delicious French fries:
Pay attention to oil products and choose frying oil such as mustard oil.
Try to use oil only once, and reduce reuse or reuse every other day.
It doesn't have to be fried, but it can also be replaced by an air fryer that many mothers like to use. The method is to cut sweet potatoes into sections, steam them, and fry them in an air frying pan. The taste is as crisp as that fried outside, so don't worry about eating the toxin fried by Otawa.
Nutritionist Terry Lin once again stressed that the most important thing is the frequency of eating. It is recommended to eat at most once a week, and not only French fries, but also all fried foods. We should control the frequency, especially for growing children, and avoid eating fried food too often.
Terry Lin
Current position: Nutritionist in Affiliated Hospital of Taipei Medical College.
Education: Master of Health and Nutrition Department, Taipei Medical College.
Experience: Gong Wei Memorial Hospital and Children's General Hospital