1, potato
Potatoes usually appear on our table as dishes, such as stewed chicken with potatoes, French fries, braised potatoes and so on. People seem to forget that potatoes can be used as staple food.
As far as vitamins are concerned, it is more beneficial to human health as the main food of vitamins in vegetables. Eating potatoes as a staple food also helps to lower blood pressure and improve blood lipids.
2. Sweet potato
Autumn is the season of sweet potato harvest. In the sixties and seventies of last century, the older generation often used sweet potatoes as their staple food, because not all families could afford white flour, but sweet potatoes were easy to survive and felt full. It is a kind of food for every family.
Nowadays, while pursuing a healthy diet, sweet potatoes can't be ignored. Sweet potato contains many nutrients. As a coarse grain, it contains a lot of high-quality dietary fiber, which is beneficial to digestion and immunity improvement. Sweet potato also contains more starch and high-quality protein, which makes you feel full. If you are losing weight, sweet potato is a good choice as a staple food.
Millet contains several main nutrients such as protein, fat and carbohydrate, and the content is very high. Moreover, because millet usually does not need to be refined, it preserves more nutrients and minerals. Millet is rich in nutritional value, among which vitamin B 1 is several times that of rice, and the mineral content is also higher than that of rice. Millet also contains carotene that is not contained in ordinary grains.
Millet has outstanding iron content, good blood-enriching effect, high phosphorus content, 2~3 times that of rice, and a lot of vitamin E, 4.8 times that of rice.
The potassium content is high and the sodium content is low, and the ratio is 66: 1. Dietary fiber is four times that of rice, but the content of lysine in its protein is very low, so it should be eaten with foods with high amino acid content such as soybean and meat.
After the millet is cooked into porridge, it is yellow, smooth and fragrant, with a long aftertaste. Strong fragrance, can nourish yin and tonify deficiency. There is a folk saying that it is a tonic suitable for all ages, women and children. However, it should be noted that the nutritional value of millet in protein is not better than that of rice, because the amino acid composition of millet protein is not ideal, and lysine is too low and leucine is too high. Therefore, it is impossible for both women and the elderly to take millet as their staple food, so we should pay attention to collocation to avoid the lack of other nutrients.