Detox and lose weight in spring by eating 100-calorie, high-fiber sweet potato dishes

The ancients believed that among the four seasons for health preservation, spring is the most suitable for detoxification. The toxins and waste accumulated in the body during the winter can be discharged from the body through accelerated metabolism and the beginning of dilation of pores, thereby reducing the risk of inflammation in the body and achieving the effect of weight loss by removing excess fat. Nutritionists recommend adjusting your staple food diet in spring, using high-fiber sweet potatoes to change dishes and partially replace rice, which can help you lose weight more easily.

Sweet potatoes are high in fiber and contain a variety of nutrients. Traditional Chinese medicine believes that they have the effects of regulating the stomach and intestines, improving constipation, and detoxifying and maintaining health.

Sweet potato, also known as "sweet potato", is considered in traditional Chinese medicine to be able to enter the spleen and kidney meridians, and has the functions of replenishing qi and promoting body fluid, regulating the stomach and intestines, and improving constipation. In addition, it is easy to grow and obtain, making it a super food for detoxification and health preservation. Medical reports in recent years have found that sweet potato is rich in dietary fiber, which can promote gastrointestinal motility. Different colors of sweet potato varieties contain different amounts of vitamin A and antioxidant nutrients, which help prevent cell damage, protect cardiovascular system, and prevent cancer.

Nutritional analysis of sweet potatoes shows that dietary fiber is 24 times higher than that of white rice

Common types of sweet potatoes can be divided into three types: red flesh, yellow flesh and the newly cultivated purple flesh. According to the food nutrition analysis data of the Ministry of Health and Welfare, for every 100 sweet potatoes, yellow-fleshed sweet potatoes have 107 calories, 2.4 grams of dietary fiber, and 137 international units (IU) of vitamin A; red-fleshed sweet potatoes have 115 calories, 2.4 grams of dietary fiber, and 13,436 international units of vitamin A; and purple taro-fleshed sweet potatoes have 122 calories, 2.8 grams of dietary fiber, and 0 vitamin A.

Hou Wenyi, director of the nutrition department of St. Martin's Hospital, said that in terms of weight loss, in addition to paying attention to calorie control, dietary fiber is absolutely essential. The dietary fiber content of every 100 grams of sweet potato is generally between 2.4 and 2.8 grams, which is more than 24 times the 0.1 gram of white rice of the same weight. Sweet potatoes are more suitable as a staple food for weight loss, especially taro sweet potatoes.

The dietary fiber content of sweet potatoes is more than 24 times that of ordinary white rice, making it suitable as a partial substitute for staple food for weight loss. The picture shows "sweet potato tofu", which has only 100 calories. (Photo provided by nutritionist Hou Wenyi)

Vitamin A has strong antioxidant capacity, which helps reduce the body's inflammatory response and inhibit fat cells. From the above data, it can be found that the vitamin content of red-fleshed sweet potatoes is the most amazing, significantly better than the other two varieties.

It is wise to eat sweet potatoes in rotation for health preservation

Nutritionist Hou Wenyi reminds that although sweet potatoes are rich in fiber and nutrients that can help with bowel movements and weight loss, consuming too much will still cause problems with excessive calories. She recommends eating the three varieties in rotation, replacing them with other staple foods in an equal amount of calories, and consuming a balanced amount of protein, fruits and vegetables, etc., to avoid gaining weight instead of losing weight.

[Recommended recipe: Sweet potato tofu]

• Ingredients: 50 grams of sweet potato, 45 grams of tofu, a small amount of edamame, and a small amount of carrots.

• practice:

  1. Wash, peel and cut the sweet potatoes into pieces. Steam the pieces and mash them into a paste for later use.

  2. Shape the sweet potato puree and place it on the tofu, garnish with edamame and diced carrots, steam in a rice cooker or steamer for 5 minutes, drizzle with seasoning (such as soy sauce, ketchup or nut butter), and serve.

• Description: This dish contains 100 calories, 4.3 grams of protein, 1.7 grams of fat, and 17 grams of carbohydrates. For an adult woman who limits her calorie intake to 500 calories per meal, she can consume 2 servings per meal, along with other protein and fruits and vegetables.

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