Eating taro in autumn can lower blood pressure~Taro porridge is good for health, 3 groups should be careful when eating it

As the autumn wind blows, it is the peak season for taro. Nutritionists pointed out that taro is a whole grain, with less fiber content than vegetables, but higher than white rice and potatoes. Although taro has a high potassium content and can help lower blood pressure, it is a good food for patients with hypertension, but it is not suitable for people with chronic kidney disease, diabetes and dialysis patients to eat too much.

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei Municipal United Hospital, pointed out that taro is a common delicacy. Many people think it is a vegetable, but in fact it belongs to the whole grain category. Compared with white rice, white rice: every 100 grams, there are 183 calories, about 41 grams of carbohydrates, 0.6 grams of dietary fiber, and 40 milligrams of potassium.

Taro is high in fiber and has lower calories than white rice

And taro: every 100 grams, contains 128 calories, 26..4 grams of carbohydrates, 2.3 grams of dietary fiber, and 500 milligrams of potassium. By comparing the two, it was found that if taro is used as a staple food, it has the characteristics of low calories, high dietary fiber and potassium content. Although its dietary fiber content is less than that of ordinary vegetables, it is 3 to 4 times higher than that of white rice and potatoes. At the same time, the high potassium content of taro is also helpful in assisting in lowering blood pressure and relieving cramps and spasms.

Another thing to note is that cooking taro mixed with rice can increase the feeling of fullness and is very suitable for people who want to lose weight. But for people with diabetes or who need to control their weight, they have to be careful because eating less rice will not result in excess starch. In addition, taro desserts and fried taro are also high in calories, so people who are afraid of getting fat should eat less.

Do not eat too much taro. Three groups should avoid it.

Nutritionist Hong Ruopu emphasized that although taro is a good food ingredient and is not expensive, it should still be consumed in moderation. It is recommended to eat about 50 grams a day. Do not consume too much because it is rich in starch and potassium. Excessive intake can easily cause obesity and inflammation. People with chronic kidney disease, diabetes and dialysis should avoid eating it.

In addition, taro contains calcium oxalate crystals and alkaloid components, which can easily cause skin itching symptoms when they come into contact with water. It is recommended that when handling taro, do not rinse with water first, keep your hands dry, peel the skin first and then clean the dirt and mucus on the surface. If your hands still feel itchy or sticky, you can wash them with some salt to avoid itchy skin allergies.

Autumn food "taro" taro porridge health

As for, how to choose taro? It is recommended that the public choose from the following two options:

1. Look at the appearance first: Taro that is slightly moist and has no scratches is the freshest. Avoid choosing dry taro.

2. Cut the taro: judge the quality by the color of the flesh. The white taro flesh is of good quality.

Nutrition Little Chef／Taro Porridge (4 servings)

Ingredients: 1 cup of white rice, 200 grams of taro, 1/2 cup of fried shallots, 1 stalk of celery, 4 tablespoons of canola oil.

Seasoning: 2 tablespoons soy sauce, 1/4 tablespoon salt, 1/4 teaspoon pepper.

practice:

1. Wash the white rice, soak it for 30 minutes, take it out, put it into a pot, add eight cups of water, boil it over high heat, then simmer it into porridge.

2. Wash the celery and chop it.

3. Wash, peel and dice the taro. Pour 4 tablespoons of canola oil into a pot and heat it. Add the taro and stir-fry until the skin is slightly dry. Pour in the shallots and soy sauce and stir-fry evenly. Add the white porridge and cook until the taro is soft and cooked. Add salt and pepper, mix well, and sprinkle with chopped celery.