1, anticancer effect
The most anticancer nutrients in the diet are β -carotene (the precursor of vitamin A), vitamin C and folic acid, and baked sweet potatoes are rich in these nutrients. A small baked sweet potato (about 2 times) can provide twice the daily vitamin A, one third of the daily vitamin C and about 50 micrograms of folic acid. The content of dietary fiber is higher than a bowl of oatmeal. The antioxidant effects of β -carotene and vitamin C are helpful to resist the damage of oxidative stress to genetic material deoxyribonucleic acid (DNA) and play a certain anti-cancer role. Eating baked sweet potatoes often helps to maintain the normal folic acid level of the human body, and low folic acid content in the body will increase the risk of cancer. Baked sweet potato has high dietary fiber content, which can promote gastrointestinal peristalsis and prevent constipation and colorectal cancer.
2. It's good for the heart
Baked sweet potato is rich in potassium, beta-carotene, folic acid, vitamin C and vitamin B6, which are helpful to prevent cardiovascular diseases. Potassium contributes to the balance of liquid and electrolyte in human cells and maintains normal blood pressure and heart function. β -carotene and vitamin C have the effects of anti-lipid oxidation and prevention of atherosclerosis. Supplementation of folic acid and vitamin B6 is helpful to reduce the level of homocysteine in blood, which can damage arterial blood vessels and is an independent risk factor for cardiovascular disease.
Step 3 prevent emphysema
An animal experiment at the University of Kansas in the United States found that the level of vitamin A in smoking rats was low and emphysema was easy to occur. However, the incidence of emphysema in smoking rats fed with foods rich in vitamin A decreased significantly. Why some long-term smokers live to be over 90 years old without suffering from emphysema may be related to the rich vitamin A content in their daily diet. Researchers suggest that smokers or passive smokers should eat some foods rich in vitamin A every day, such as baked sweet potatoes, to prevent emphysema.
4. Baked sweet potato can prevent influenza.
The weather turned cold and the flu storm struck again. Recently, the American media pointed out that baking sweet potatoes helps to fight the flu and prevent colds.
5. Anti-diabetic effect
Japanese researchers found that the blood insulin level of diabetic obese rats decreased by 26% and 60% after eating white baked sweet potato for 4 weeks and 6 weeks respectively. It is found that baked sweet potato can effectively inhibit the increase of blood sugar level in diabetic obese rats after oral glucose. Eating baked sweet potato can also reduce the levels of triglycerides and free fatty acids in diabetic rats. It is suggested that baked sweet potato has certain anti-diabetic effect. A clinical study by the University of Vienna found that insulin sensitivity of patients with type 2 diabetes improved after taking roasted sweet potato extract, which was helpful to control blood sugar.
Roasted sweet potato has always been regarded by nutritionists as a balanced food with the same origin of medicine and food. Its calories are only one-third of that produced by the same weight of rice, and it contains almost no fat and cholesterol. Eating baked sweet potatoes regularly is beneficial to human health and has a certain weight loss effect. But don't eat too much baked sweet potato at a time to avoid heartburn, acid reflux or bloating.
Step 6 lose weight
Coarse grains are rich in dietary fiber. After entering the intestine, they can clean up the waste in the intestine, collect toxins and waste, and let them be excreted smoothly. Baked sweet potato is also rich in dietary fiber and vitamins, which can create new cells in the intestine and promote metabolism.
7. Enhance immune function
Baked sweet potato contains a lot of mucin, which can prevent the atrophy of liver and kidney connective tissue, improve immunity and prevent collagen disease. The calcium and magnesium contained in baked sweet potatoes can prevent osteoporosis.
8, anti-aging, prevent arteriosclerosis
Red can also inhibit skin aging, maintain skin elasticity and slow down the aging process of the body.
The disadvantages of eating baked sweet potatoes
1, baked sweet potato contains an oxidase, which easily produces a large amount of carbon dioxide gas in human gastrointestinal tract. Eating too much baked sweet potato will lead to bloating, burping and farting.
2. Baked sweet potato has high sugar content. Eating too much will produce a lot of stomach acid, which makes people feel heartburn. The stomach is stimulated by acid and its contraction is strengthened. At this point, the myocardium at the junction of stomach and esophagus is relaxed, and the acid in the stomach flows back to the feeding tube, so people spit acid water.
3, too much sugar, the body can't absorb it for a while, and the rest will ferment in the intestines, which will also make the stomach uncomfortable.
Matters needing attention in eating roasted sweet potatoes
1, baked sweet potato, don't even eat the skin. It is best not to eat the baked sweet potato even with the skin, because the baked sweet potato contaminated by black spot bacteria is not easy to distinguish after baking, so the baked sweet potato with black spots or charring is not suitable for eating and may cause poisoning. Moreover, the baked sweet potato baked on the street is baked with coal, which will produce a lot of harmful substances such as sulfur dioxide when burning. Eating more baked sweet potatoes baked in the street is not good for your health.
2. People with gastric ulcer and bloating should not eat baked sweet potatoes. The sugar of baked sweet potato will produce a lot of gastric acid in the stomach, which will increase the pressure in the stomach. For people with bad stomach, it will stimulate the ulcer surface or gastric mucosa, leading to stomach discomfort. And baked sweet potato can't be eaten with something too sweet, because baked sweet potato itself is sweet. If you eat sweets together, it will increase the possibility of gastroesophageal reflux.
3, baked sweet potatoes should not be eaten raw. Baked sweet potatoes are very popular in many places in the south. Baked sweet potato contains a lot of starch, which is difficult to digest raw. It's best to cook it. High temperature heating can also make soluble fiber easy to digest, shorten its sugar chain and increase the sweetness of baked sweet potato.
4, baked sweet potatoes should not be eaten alone. Baked sweet potatoes should be eaten with other grains. If eaten alone, because of the low content of protein, it will lead to unbalanced nutrient intake. Therefore, it is more scientific to cut the baked sweet potato into pieces and cook it with rice.
5. Don't eat too much baked sweet potato: Baked sweet potato contains an oxidase, which easily produces a lot of carbon dioxide gas in human gastrointestinal tract. Eating too much baked sweet potato will make people bloat, burp and fart. Baked sweet potato has a high sugar content. Eating too much will produce a lot of stomach acid, which makes people feel heartburn. The stomach is stimulated by acid and its contraction is strengthened. At this point, the myocardium at the junction of stomach and esophagus is relaxed, and the acid in the stomach flows back to the feeding tube, so people spit acid water. Too much sugar can't be absorbed by the body for a while, and the rest will ferment in the intestines and make the stomach uncomfortable.
When should I eat baked sweet potatoes?
Baked sweet potato lacks protein and lipid, so it should be eaten with vegetables, fruits and protein foods to avoid nutritional imbalance. Most importantly, baked sweet potatoes are best eaten at the prime time of lunch. This is because after eating baked sweet potatoes, the calcium contained in them needs to be absorbed in the human body for 4-5 hours, and the afternoon sunshine can just promote the absorption of calcium. In this case, if you eat baked sweet potato for lunch, all calcium can be absorbed before dinner, and it will not affect the absorption of calcium in other foods at dinner.