Whether it’s a familiar or unfamiliar dish, scientists all recognize the effects of tubers on human health. Let’s find out together!
Tubers, also known as “yams” or “yams”, are members of the large family Dioscoreae. In Vietnam, there are 3 types of sweet potatoes, those with thorns, those without thorns and those made from water. This article will help you learn more about this vegetable, as well as the health benefits that they bring.
Learn more about root word
Sweet potatoes are not native to North America as people think. They are native to tropical regions of Africa or Asia. Today, sweet potatoes are grown all over Africa. Nigeria is the world’s largest potato exporter, accounting for about 70% of the total world production.
Magnetic potatoes are very diverse in types. The small ones can be about the size of a small potato while the larger ones can weigh up to 40kg. Depending on the variety, their shells and inner parts have different colors. The most common is the dark brown shell, the inside is ivory white. Sweet potatoes usually have a tough, round, thin shape, the whole body has small thorny branches. The texture of potatoes contains a lot of starch, so when cooked, they often have a thick creamy texture.
The word sweet potato is often confused with sweet potato
The main difference between the two types of tubers is: the sweet potato is larger in size, with a thicker skin, while the sweet potato is relatively small in size and has a very thin skin.
Nutritional content in tubers
According to the USDA, with 100g of boiled potatoes, you will get:
- 114 calories
- 3.9g fiber
- 0.49g sugar
- 26.99g carbohydrates
- 0.14g fat
- 1.49g protein
- 14mg calcium
- 0.52mg iron
- 17.6mg magnesium
- 49.2mg phosphorus
- 670mg potassium
- 8mg sodium
- 0.09mg vitamin B1
- 0.55mg vitamin B3
- 0.22mg vitamin B6
- 12mg vitamin C
Health benefits of tubers
Prevent skin problems
Sweet potatoes contain allantoin – a cell-proliferative substance – which helps speed up the healing process of skin diseases. The vitamin C in them combined with beta carotene removes harmful free radicals and prevents skin cell damage. Vitamin C helps regenerate damaged skin, produce collagen needed for the skin.
Prevent heart problems
Sweet potatoes are a rich source of Vitamin B6. Vitamin B6 is essential for the body to break down homocysteine, which can damage the walls of blood vessels. High homocysteine levels can lead to a heart attack. Vitamin B6 helps reduce the risk of developing heart diseases. At the same time, the potassium in potatoes also helps counteract the blood pressure-raising effects of sodium.
Good for menopause women’s health
Sweet potatoes contain enzymes that replace hormones in menopausal women. Menopausal symptoms such as nausea and hormone imbalances can be treated with hormone replacement therapy. In addition, the amount of diosgenin present in sweet potatoes can also reduce symptoms of menopause.
Experts recommend increasing the intake of sweet potatoes because it is rich in vitamin C. Vitamin C helps protect the body from harmful free radicals – the main cause of cancer.
Even though they are small, they have martial arts, thanks to their nutrient content
Boost brain health
Sweet potatoes are an ideal source of potassium. Potassium is a mineral that helps regulate nerve activity of the brain, affecting nerve activity. The high potassium content not only helps limit the harmful effects of sodium, but also enhances cognitive function of the brain.
Good for pregnant women
Sweet potatoes contain vitamin B6 that helps reduce nausea, morning sickness and vomiting. Having iron prevents anemia. And Potassium helps control blood pressure. High blood pressure during pregnancy can lead to dangerous complications. In addition, the high fiber content in potatoes helps prevent the risk of constipation and other digestive problems.
Benefits for gym goers
In addition to the benefits mentioned above, tubers are also used to help you control your weight. A benefit that gym people are very interested in.
Thanks to the amount of fiber in sweet potatoes, after eating, you will feel full for a long time. You both feel full and help slim waist, you absolutely do not have to worry about uncontrolled weight gain.
With so many nutrients, the calories of the tubers are still ranked low. This makes them an ideal choice for a healthy, scientific diet. Not to mention the series of other benefits that they bring like increaseheightblog.com to the above.
Instructions for choosing and preserving tubers
- Choose tubers that are firm and free of cracks, bruises or spots
- Don’t buy tubers that have been stored in the fridge because cold temperatures can change their flavor
- The tubers should be dried within a few hours in sunlight. This way, they can be left out for hours without needing to be refrigerated
- After that, they need to be stored in a dry and ventilated environment
- It is best to use it as soon as possible.
You can cut them into chunks and store them in the fridge
Instructions for processing tubers properly
- Sweet potato cannot be eaten raw because it contains many naturally occurring phytotoxins.
- They need to be peeled as well as cooked to remove the bitter proteins.
- You can soak potatoes in vinegar to neutralize harmful compounds and clean potatoes.
- Baked potatoes are a perfect alternative to boiling because boiling can lose some nutrients.
The last article introduced you to general information about tubers – a dish for everyone. But one article will not be enough for you to understand deeply about this useful dish. Are you curious about other delicious, unique and strange potato recipes? Or sweet potatoes should not be used with which dishes? Follow increaseheightblog.com to read other interesting articles about tubers in particular, and billions of other dishes in general!
Revealing 12 magical effects that tubers bring https://caythuocdangian.com/cu-tu/ Accessed date: 10/01/2021
Five effects of tubers to help nourish the lungs, support digestion https://suckhoe.vn/thuoc-nam/nam-tac-dung-cua-cu-tu-giup-bo-phoi-ho-tro-tieu- hoa.html Accessed date: 10/01/2021
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