Common health-preserving ingredients can also improve physical fitness (Part 2)

Nutritionist's Tips

1. Sweet potatoes should not be eaten when they are not fresh and have turned black and rotten, because they contain black spot fungus toxins, which can cause nausea, vomiting, diarrhea and other symptoms if eaten by mistake. Even if they are cooked, the toxins cannot be eliminated.

2. Sweet potatoes are high in fiber, which easily produces gas in the stomach and intestines. People with a bloating-prone constitution or indigestion should not eat too much.

Sweet Potato Shortbread

Moisturizing the intestines and promoting bowel movements + strengthening the spleen and replenishing qi

• Serving size: 4 servings

• Nutritional analysis: Calories 1938.6 kcal Carbohydrates: 21.2 g Fat: 99.5 g Dietary fiber: 8.4 g

• Ingredients: 200g sweet potato, 200g butter, 100g powdered sugar, 100g low-gluten flour, 1 egg yolk

• Seasoning: 1/2 tsp salt, 1 tbsp black sesame seeds

• practice:

  1. Peel the sweet potatoes, steam them, and mash them while hot; leave the butter at room temperature and soften it for later use.

  2. Sift the low-gluten flour and powdered sugar, and knead into dough with granulated butter, salt and mashed sweet potatoes.

  3. Shape the dough into small round cakes with a diameter of 5 cm, brush the surface with egg yolk and sprinkle with sesame seeds.

  4. Preheat the oven for 10 minutes and bake at 180 degrees for about 15 minutes.

• Dietary therapeutic health benefits: Sweet potatoes are rich in dietary fiber, which can lower cholesterol, improve gastrointestinal motility and prevent constipation.

Sweet Potato Steamed Pork

Regenerates muscles and nourishes blood + increases appetite

• Serving size: 5 servings

• Nutritional analysis: Calories 759.6 kcal Carbohydrates: 103 g Fat: 9.6 g Dietary fiber: 7.2 g

• Ingredients: 1/2 pound pork tenderloin, 300 grams sweet potato

• Seasoning: 1 teaspoon each of rice wine and sugar, 2 teaspoons of soy sauce, 1 small packet of steamed meat powder, a little minced garlic and pepper powder

• practice:

  1. Peel the sweet potatoes, cut them into dice and arrange them on a shallow plate.

  2. Cut the tenderloin into pieces, mix with soy sauce, sugar and minced garlic, and marinate for about 30 minutes.

  3. Dip the marinated tenderloin in steamed meat powder and place on the sweet potato.

  4. Put it in a steamer and steam it on high heat for 30 minutes, or use an electric rice cooker with a cup of water in the outer pot and steam until the switch pops up.

Dietary health benefits: Sweet potatoes are rich in vitamins A, B group, and C, and are very effective in preventing cancer. This sweet potato steamed pork dish provides carotene and high-quality protein, which can replenish the energy needed by the body and achieve health-preserving effects.

This article is provided by Human Think Tank Publishing House and is excerpted from the book "Quick Reference Illustrated Dictionary of Health Benefits of Anti-Cancer Foods". The original author is Xiao Qianyou, a health care lecturer and nutritionist at Chang Gung University of Science and Technology.