Korean star Suzy lost 13 kg by eating sweet potato meals! Nutritionist Cheng Hanyu reveals: 5 ways to eat sweet potatoes for weight loss

Many people are afraid of getting fat and dare not eat starch, so they think sweet potatoes are also a "mine food" for weight loss. In fact, Korean actresses are very keen on the sweet potato diet. For example, Korean star Suzy once lost 13 kilograms by eating sweet potato meals. Nutritionist Cheng Hanyu said that sweet potatoes are rich in resistant starch, which cannot be digested and absorbed, and can also promote the decomposition of lipids after meals! We recommend a hot "sweet potato and red bean soup", as well as 4 other unique ways to eat sweet potatoes from nutritionists, to teach you how to lose weight without going hungry!

Sweet potatoes contain resistant starch that cannot be absorbed and can promote fat burning

Resistant starch is digested relatively slowly, which can improve the problem of high blood sugar levels after meals, reduce fat accumulation, and enhance weight loss effects. Normally, after eating starch, calories will be burned, but because resistant starch cannot be digested or absorbed, the body will automatically burn fat first, while also feeling full, so you can lose weight without going hungry!

Chilled sweet potatoes help you lose weight, and high-fiber sweet potato rice balls are a good lunch for losing weight

Nutritionist Cheng Hanyu said that sweet potatoes themselves are rich in resistant starch. If they are steamed or baked and then "cooled" before eating, or "chilled" before eating, the resistant starch content will be even higher. In addition, sweet potatoes are better cooked by boiling, steaming or baking. The cooking time should not be too long, and fried sweet potato strips should be avoided, otherwise you will consume more fat.

However, I still want to remind everyone that the more sweet potatoes you eat, the better. You still need to control the portion. It is recommended to replace refined starch (such as white rice) with one sweet potato per meal, which is a healthy way to lose weight. For those who like light meals, you can also use [whole-grain rice + sweet potato + a little meat floss + coriander] to make sweet potato triangular rice balls, which is a high-fiber weight-loss lunch.

Sweet potatoes are rich in resistant starch, which cannot be digested and absorbed, and can also promote the decomposition of lipids after meals!

Nutritionist Cheng Hanyu recommends: 5 ways to eat sweet potatoes for weight loss

Nutritionist Cheng Hanyu provides the following 5 ways to eat sweet potatoes to help you lose weight, teaching you how to eat to your satisfaction and lose weight healthily!

Method 1: Purple Sweet Potato

You can choose purple-heart sweet potatoes, which are rich in anthocyanins. Anthocyanins can consolidate collagen and skin elastic fibers. During the weight loss process, they can maintain skin firmness and prevent sagging skin and stretch marks due to weight loss.

Method 2: Red bean and sweet potato soup

Red beans are rich in protein and anthocyanins. Protein can provide a feeling of fullness longer than starch, while sweet potatoes and red beans are both high-potassium foods, which have the effect of reducing edema!

Method 3: Sweet Potato Salad

Nutritionist Cheng Hanyu emphasized that fat + low GI food + sufficient high-quality protein = a diet pattern that will prevent weight gain . He suggested preparing the following ingredients and adding them together to make sweet potato salad, which is a complete and balanced weight loss meal.

[Cold sweet potato cubes] (one piece): In addition to resistant starch, it also contains B complex and minerals necessary for weight loss.

[Fried Chicken] (half the size of a palm): Feeling of fullness + helps maintain muscle growth + prevents a decrease in metabolic rate.

[Purple cabbage or red leaf lettuce] (appropriate amount): provides anthocyanins.

【Nuts】(1 tablespoon): A good source of fat.

Fats + low-GI foods + sufficient high-quality protein = a diet that prevents you from gaining weight again. It is recommended that you prepare the following ingredients and add them together to make sweet potato salad, which is a complete and balanced weight loss meal.

Method 4: Eat the sweet potato with the skin

As long as the sweet potato is washed clean, you can eat it with the skin. This can increase dietary fiber intake, help excrete excess fat, and have a better weight loss effect!

Method 5: Sweet potato + egg

Eating sweet potatoes rich in beta-carotene with an egg (including yolk) can increase the absorption rate of carotenoids by as much as 5 times. β-carotene can prevent night blindness, dry eyes, and prevent or improve eye diseases such as retinal macular degeneration, thereby protecting the eyes.

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