What effect does eating more yam have? Can steamed yam be eaten as a staple food?
Yam, sweet in taste and warm in nature, formerly known as Dioscorea opposita and Dioscorea opposita, is the rhizome of Dioscorea opposita, which can moisten lung, strengthen spleen, strengthen kidney and replenish essence, and is used for anorexia, fatigue, loose stool and other diseases caused by spleen and stomach weakness in middle-aged and elderly people. Weakness and dizziness of waist and knees caused by kidney deficiency; Exhaustion, cough and shortness of breath caused by lung deficiency. Yam is rich in starch, protein, fat, saponin, mucus, glycoprotein, mannan, vitamin C, cellulose, choline, lecithin and other nutrients. Yam has the functions of strengthening the spleen, nourishing the stomach and helping digestion. People with anorexia, fatigue, diarrhea and other spleen and stomach weakness can eat more.
The paper published in the journal New Drugs of Traditional Chinese Medicine and Clinical Pharmacology points out that yam has pharmacological effects such as improving immune function, improving digestive function, lowering blood sugar and blood lipid, resisting oxidation, delaying aging, resisting tumor, resisting mutation, promoting kidney regeneration and repairing, and regulating acid-base balance. Yam is rich in glycoprotein and mannan, which can effectively prevent the deposition of blood lipids on blood vessel walls, reduce cholesterol and triglycerides, and improve cardiovascular and cerebrovascular diseases such as hypertension and hyperlipidemia. Yam is low in fat and rich in soluble dietary fiber, which will swell after absorbing water, which is easy to increase people's satiety and has a good auxiliary effect on controlling appetite and losing weight for obese people.
In short, yam has many nutrients, but less calories, which can increase satiety. For many people, steamed yam can indeed replace some staple foods, which is not only nutritious and healthy, but also nourishing the stomach. "Dietary Guide for China Residents" suggests that yam and other potato foods can be included in the staple food category to replace some traditional staple foods such as rice and white flour, and it is more appropriate to eat 50 ~100g on average every day.
What should I pay attention to when eating yam?
(1) If it is steamed yam, it can be steamed first and then peeled, which not only saves trouble, but also reduces the loss of nutrients such as protein and amylase in yam.
(2) There will be mucus when fresh yam is cut, which is easy to slide and hurt hands. You can wash it with water and a small amount of vinegar to reduce mucus.
(3) Saponins contained in yam skin or plant alkaloids contained in mucus are easy to cause skin allergy, so it is best to wear thin gloves before peeling and slicing yam to avoid itchy fingers.
(4) Fresh yam has a high content of starch, protein and fat. For diabetics, it should be eaten in large quantities.
(5) Yam contains more starch, so the amount of staple food should be reduced appropriately after eating to ensure the heat balance of human body.