Sweet potato mainly provides starch and energy for the body.
But in addition to traditional cereals, high-starch root vegetables can also be counted as sweet potatoes, such as pumpkins and lotus roots. Yes, lotus root is the staple food. Do you still eat it as a dish?
Meat, eggs and dairy products mainly provide animal protein, while soybeans and bean products mainly provide plant protein.
In a sense, bean products can be exchanged with meat and eggs. If you are a vegetarian, you can rely on bean products to provide protein instead of meat and eggs. But it is best to eat soybeans, because protein is rich in resources, which is also a link to ensure rich nutrition.
Vegetables and fruits provide cellulose and vitamins.
Grease provides fatty acids, and nuts also provide cellulose and fatty acids, so in a sense, nuts can also be exchanged with oil.
02
Food substitution
We pushed a lot of diet recipes, and many friends asked while collecting them: I can't eat XX dishes, is it not equivalent to reducing fat?
Of course not.
If a cookbook is not arranged by a nutritionist according to your personal lifestyle and dietary preferences, but written for the general public, then she will arrange food that is easy for ordinary people to get.
However, China has a vast territory and abundant natural resources, and the eating habits of each place are different. If we want to ensure the richness and variety of recipes, there must be some ingredients that some people are not so easy to buy.
What should I do at this time? It's simple. Just exchange these foods for other foods of the same grade.
substitution principle
The nutritional structure of the same kind of food is almost the same, such as rice and wheat, which belong to cereals, with carbohydrate content above 70% and protein content around 10%.
Of course, there will be some subtle differences. For example, the protein content of rice is about 3% lower than that of wheat, but the overall structure is similar, and both of them mainly provide starch.
Therefore, rice, steamed bread, sweet potato and other cereals and potato foods can replace each other.
Not only sweet potatoes, but also other categories.
If boiled kale is recommended, you can't buy kale, and it is ok to switch to other leafy vegetables.
substitution method
However, food substitution should pay attention to the same calories, not the same weight. Because the moisture content of each food is different, if it is replaced by the same weight, it is impossible to ensure a reasonable intake of nutrients and calories.
For example, steamed stuffed buns and porridge are staple foods, but one has high water content and the other has low water content.
If porridge is the staple food, a bowl of porridge has 300-400g, but if it is replaced by 300-400g steamed bread, I believe not many people can eat it.
Therefore, when replacing, first calculate the heat of the next bowl of porridge, which may be about 150kcal, and then replace it with 150kcal steamed stuffed bun, which weighs only about 70g.
We expand the scope of application, for example, there is a recipe that says quinoa rice, but you can't buy quinoa, so it's not a problem to choose pure rice.
Because the difference between quinoa and common sweet potato is that quinoa itself can provide more fiber and more vitamins.
If you don't want to lose this advantage, replace quinoa rice with red bean rice, mung bean rice or small grain rice, you can supplement some fiber, and then eat some vegetables rich in vitamins to supplement vitamins.
Some people may think that the total trace elements will be different after replacement, and indeed it will be different, because the proportion of trace elements in each food is very special and it is impossible to be completely replaced by other foods.
However, food is not medicine. For healthy adults, as long as the diversity of food is ensured, there will be no shortage of trace elements. Excessive intake of trace elements will not help the body, but will only be excreted.
But if you think that replacing quinoa rice with red bean rice looks very rustic and there is no ins wind when taking pictures, then I can't help it. . .
Having said that, the principle is actually very simple. If you want to know the function of each food category, you can freely exchange it.
Stop eating your regular food, and you will get tired of it one day.
Learn to classify foods and replace them. You can eat many different foods every day. Eating with a sense of expectation and ceremony will make it easier to lose weight.