都說便秘要吃「地瓜」(蕃薯)!!但你真的有吃對方法嗎?吃對了!宿便排光光!!




吃地瓜嘍!它在日本可是有「長壽食品」的美譽哦!眼下正是吃地瓜的季節,小女子是地瓜忠實粉絲,怎麼吃也吃不夠,快來瞭解瞭解地瓜吧!

 營養分析

  一、飽腹低卡

  食品名稱(每100克可食部) 熱量(千卡) 膳食纖維(克) 地瓜99 1.6 面條284 0.8 稻米346 0.7

  三種食物對比結果:同等重量下,地瓜熱量最低,膳食纖維含量最高。所以用地瓜代替部分主食,既能減肥又不用挨餓,一舉兩得呀!(不過吃了地瓜就要適量減少主食了,注意控制總熱量)

  二、通便排毒

  地瓜中含有豐富的膳食纖維約相當於米麵的10倍,而且質地細膩,不傷腸胃,吃起來沒有粗糙感。

  膳食纖維中的纖維素可以增加糞便體積和排出量、增加胃內的填充物、加快胃腸道蠕動,從而增加飽腹感,促進糞便排出,縮短有害物質在腸道內停留的時間,達到排毒的效果。

  地瓜中的果膠是一種可溶性膳食纖維,會在胃內形成很粘稠的物質,延緩葡萄糖的吸收和利用;另外果膠還可以降低血清膽固醇水平。

  三、預防癌症

  抗癌物質一:脫氫表雄酮。日本國立癌症預防研究所近日公佈的一項研究結果指出,地瓜是超級抗癌食物。這主要歸功與地瓜中特有的一種特殊成分:脫氫表雄酮,這種植物激素可以防癌並且延緩衰老。美國科學家經過研究也發現:這種植物激素對於預防乳腺癌和結腸癌最有效。

  抗癌物質二:膳食纖維。地瓜中富含膳食纖維,增加了糞便排出量,縮短糞便在大腸內的停留時間,稀釋了致癌物;包裹了膽酸和其他致癌物;細菌使膳食纖維分解產生短鏈脂肪酸,降低了糞便的PH值,抑制致癌物的產生。


四、地瓜有益於心臟

地瓜富含鉀、β-胡蘿蔔素、葉酸、維生素C和維生素B6,這5種成分均有助於預防心血管疾病。鉀有助於人體細胞液體和電解質平衡,維持正常血壓和心臟功能。β-胡蘿蔔素和維生素C有抗脂質氧化、預防動脈粥樣硬化的作用。補充葉酸和維生素B6有助於降低血液中高半胱氨酸水平,後者可損傷動脈血管,是心血管疾病的獨立危險因素。

五、 地瓜預防肺氣腫

美國堪薩斯大學一項動物實驗發現,吸煙的大鼠體內維生素A水平較低,容易發生肺氣腫;而進食富含維生素A食物的吸煙大鼠則肺氣腫發病率明顯降低為什麽一些長期吸煙者活到90歲以上但沒有發生肺氣腫,可能與他們日常飲食中維生素A含量豐富有關。研究人員建議那些吸煙者或被動吸煙者最好每天吃一些富含維生素A的食物如地瓜,以預防肺氣腫。

六、地瓜有抗糖尿病作用

日本的研究人員發現糖尿病肥胖大鼠在進食白皮地瓜4周、6周後血液中胰島素水平分別降低了26%、60%;並發現地瓜可有效抑制糖尿病肥胖大鼠口服葡萄糖後血糖水平的升高;進食地瓜也可以降低糖尿病大鼠甘油三酯和遊離脂肪酸的水平。研究提示白皮地瓜有一定的抗糖尿病作用。奧地利維也納大學的一項臨床研究發現,2型糖尿病患者在服用白皮地瓜提取物後,其胰島素敏感性得到改善,有助於控制血糖。地瓜已被營養學家當作一種藥食兼用,營養均衡的食品,它的熱量只有同等重量大米所產生熱量的三分之一,而且幾乎不含脂肪和膽固醇。常吃地瓜有益於人體健康,並有一定減肥功效。但吃地瓜別一次吃得太多,以免出現燒心、返酸或腹脹等腹部不適癥狀。

文章來源: http://thepeopleinsider.blogspot.com/2015/01/blog-post_92.html

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