To detox and lose weight in spring, you must eat high-fiber sweet potato dishes! Sweet potatoes are rich in dietary fiber and are a good helper for weight loss

Spring is a good time to detoxify and lose weight in the four seasons of health preservation. In this season, we can use the acceleration of metabolism and the opening of pores to excrete toxins and waste accumulated in the body, and at the same time remove excess oil to achieve the effect of weight loss. Hou Wenyi, director of the Nutrition Department of St. Martin's Hospital, suggested that adjusting the staple food diet in spring, using high-fiber sweet potatoes to change dishes and partially replace rice can help us detoxify and lose weight better.

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.

Sweet potatoes are rich in dietary fiber, 24 times higher than 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.

The dietary fiber content of sweet potato is generally between 2.4 and 2.8 grams per 100 grams, which is more than 24 times the 0.1 gram in the same weight of white rice, making it more suitable as a staple food for weight loss.

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.

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.

Eat sweet potatoes for health, it is wise to rotate them

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 cut sweet potatoes and mash them into a paste for later use.

2. Shape the sweet potato puree and place it on top of the tofu, garnish with edamame and diced carrots, steam in an electric 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.