Eat well first to lose weight! 1 bowl of sweet potato replaces half a bowl of rice

Eat less to lose weight? With the arrival of autumn, the human body's metabolic rate is slower than in the hot summer. Many people are surprised to find that the numbers on the scale are quietly rising. They are so scared that they reduce their food intake, fearing that they will become fat if they eat one more bite. In fact, you don’t have to starve yourself to lose weight. Nutritionists say that replacing half a bowl of rice with a bowl of sweet potato can increase satiety and help gastrointestinal motility. A simple change of food can also make weight loss easier.

Sweet potatoes are high in fiber and are a great food for detoxification and weight loss

Since ancient times, sweet potatoes, with their soft texture and sweet smell, have been regarded by traditional Chinese medicine as a super food for detoxification and health preservation. "Compendium of Materia Medica" records that sweet potatoes are sweet and mild in nature, and have the effects of replenishing deficiency, benefiting the spleen and stomach, nourishing the mind, and eliminating sores and swelling. Its rich dietary fiber can promote gastrointestinal motility. In addition, it is easy to grow and obtain and has a low price, making it popular among people who want to lose weight in recent years.

Wu Xiaozhi, a nutritionist at St. Martin's Hospital, said that from the perspective of Western nutrition, every 100 grams of sweet potato contains 102 calories, 24.7 grams of sugar, 2.4 grams of dietary fiber, 277 milligrams of potassium, and 35 milligrams of phosphorus. The rich sugar in it can provide calories to maintain normal physiological functions and metabolism. In addition, sweet potatoes contain more dietary fiber than white rice, which not only increases satiety but also promotes intestinal peristalsis. Moderate consumption can help lose weight.

Eat sweet potatoes wisely to replace rice without getting fat

However, it should be noted that eating sweet potatoes as a side dish or snack may cause overeating and lead to obesity. Nutritionist Wu Xiaozhi said that sweet potatoes belong to the group of whole grains and root tubers, and have half the calories of white rice. Half a bowl of sweet potatoes (about 55 grams) has the same calories as one serving of staple food or a quarter bowl of rice. When consuming sweet potatoes, you should adopt the partial replacement method to avoid gaining weight by eating too much.

Simply put, if a person who is losing weight originally eats a bowl of rice at each meal, in order to increase satiety and promote gastrointestinal motility, he or she can replace one bowl of rice with two bowls of sweet potatoes, or replace half a bowl of rice with half a bowl of sweet potatoes. In addition to the general weight loss group, diabetic patients can also use sweet potatoes as a snack, but they can only eat half a bowl at a time. If used as a main meal, they need to replace it with an appropriate amount of white rice.

【Demonstration cooking: sweet potato pancake】

• Ingredients: 200g sweet potato, 20g low-gluten flour, 1 egg, a little salt, 10g fine sugar, 3 teaspoons vegetable oil.

• practice:

  1. Steam the sweet potatoes, mash them into a paste, and mix well with fine sugar, salt and eggs.

  2. Sift the low-gluten flour and add it into the sweet potato puree and mix into a paste.

  3. Heat vegetable oil in a frying pan, pour an appropriate amount of sweet potato paste into the pan, and fry until both sides are golden brown.

• Nutritional analysis: Each serving contains approximately 522.7 calories, 10.7 grams of protein, 20.5 grams of fat, and 75.9 grams of carbohydrates.