真後悔吃那麼多「地瓜」!!可以重來一次多好~




真後悔吃那麼多地瓜!!卻沒用最好的吃法!!

都沒發揮到它的功用!!(氣)!!

早看早賺到!!

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。

地瓜怎麼吃最有營養?

1、地瓜忌生吃

一是忌生吃。南方不少地方時興生吃地瓜。地瓜澱粉含量多,生吃的話消化較困難,最好煮熟吃。高溫加熱還能使可溶性纖維易消化,使其糖鏈變短,增加地瓜甜味。
二是忌單吃。吃地瓜時應當配合其他的穀類食物。單吃的話,由於蛋白質含量較低,會導致營養攝入不均衡。所以,傳統的將地瓜切成塊,和大米一起熬成粥其實是更科學的。

2、地瓜最好搭配著吃

地瓜的吃法多種多樣,可以煮、蒸、烤,還能夠加工成粉,製成饅頭或麵條等。《醫林纂要》說生吃地瓜“止渴,醒酒,益肺,寧心”,而熟食則可以“益氣,充飢”。不過最為常見的還是煮著吃。地瓜缺少蛋白質和脂質,因此要搭配蔬菜、水果及蛋白質食物一起吃,才不會營養失衡。
中老年人脾胃虛弱,也許吃不慣地瓜芝士湯,那也無妨,多喝點地瓜粥,因為它易於消化,保護胃腸,還能促進胃腸運動,使排便更加輕鬆,還能擺脫便秘的困擾。吃地瓜時最好搭配一點鹹菜,可有效抑制胃酸。

3、最好午餐吃

地瓜最好在午餐這個黃金時段吃。這是因為我們吃完地瓜後,其中所含的鈣質需要在人體內經過4—5小時進行吸收,而下午的日光照射正好可以促進鈣的吸收。
這種情況下,在午餐時吃地瓜,鈣質可以在晚餐前全部被吸收,不會影響晚餐時其他食物中鈣的吸收。

4、地瓜不可一次吃太多

地瓜不要食用過量。因為地瓜含一種氧化酶,這種酶容易在人的胃腸道裡產生大量二氧化碳氣體,如地瓜吃得過多,會使人腹脹、打嗝、放屁。多吃地瓜還可刺激胃酸產生,使人感到“燒心。
另一方面,胃由於受到酸液的刺激而加強收縮,此時胃與食管邊接處的賁門肌肉放鬆,胃裡的酸液即倒流進食管,人就吐酸水了。糖分多了,身體一時吸收不完,剩餘的在腸道裡發酵,也會使肚子不舒服。

5、地瓜不能和甜食一起吃

地瓜含糖量高,空腹吃會產生大量胃酸,當胃酸過多時會刺激胃粘膜而引起返酸,讓人有燒心的感覺。地瓜還含一種氧化酶,在胃腸道裡會產生大量二氧化碳氣體,容易引起胃脹、打嗝等症狀。

6、地瓜和柿子不宜同時吃

如果同時食用,地瓜刺激胃酸分泌增多後,胃酸和柿子中的鞣質、果膠反應發生沉澱凝聚,產生硬塊,量多時可使胃腸出血或造成胃潰瘍。
如果吃地瓜後感覺胃部不適,一定要去醫院做檢查,看看是否有胃出血或胃潰瘍。

7、放久些的更甜

地瓜放久了,水分減少很多,皮上起了皺紋。水分的減少對於甜度的提高有很大的影響,原因有兩個,一是水分蒸發減少,相對的增加了地瓜中糖的濃度。二是在放置的過程中,水參與了地瓜內澱粉的水解反應,澱粉水解變成了糖,這樣使地瓜內糖分增多起來。
因此,我們感到放置久的地瓜比新挖出土的地瓜要甜。

8、烤地瓜不要帶皮吃

熱乎乎的烤地瓜,香甜可口,有的還烤得流出”糖油“。地瓜皮焦焦的,更是受到大家的歡迎,很多人都是帶皮一起吃下去。然而,專家指出,烤地瓜最好不要連皮吃,黑斑病菌污染後的地瓜,烤後不易辨別,因此有黑色斑點或烤焦的地瓜都不要食用,可能引起中毒。
同時,雖然現在街邊的烤地瓜,大多都已經換了烤箱,但還有不少都是用煤炭烘烤而成,煤在燃燒時會產生大量二氧化硫等有害物質,吃多了對健康不利。

9、空腹不宜食用地瓜

由於地瓜含糖量高,空腹吃會產生大量胃酸,當胃酸過多時會刺激胃黏膜而引起返酸,讓人有燒心的感覺。同時,地瓜還含一種氧化酶,在胃腸道裡會產生大量二氧化碳氣體,容易引起胃脹、打嗝等症狀。


美味食譜推薦

  
地瓜餅的做法

地瓜裡含有的大量膳食纖維,能刺激腸胃幫助消化,孕媽適量食用地瓜,有助於緩解便秘。

用料:

地瓜1根、糯米粉150克、色拉油適量、食鹽適量、芝麻適量

做法:

1、地瓜去皮切塊蒸熟後搗碎成泥,加入糯米粉和一丁點食用鹽拌勻。

2、揉成光滑的麵糰。

3、取一小塊麵糰搓圓,壓扁,撒上黑芝麻略壓,做成地瓜餅生坯。

4、熱鍋上油,油熱後,放入地瓜餅生坯,小火煎至邊緣略有些金黃。翻到另一面,也煎至金黃後即可。

小貼士:

1、地瓜能夠有效地抑制結腸癌和乳腺癌的發生。

2、吃地瓜能有效地阻止糖類變為脂肪,有利於減肥、健美。地瓜含有大量膳食纖維,在腸道內無法被消化吸收,能刺激腸道,增強蠕動,通便排毒,尤其對老年性便秘有較好的療效。

3、地瓜葉有提高免疫力、止血、降糖、解毒、防治夜盲症等保健功能。

功效:地瓜的營養價值很高,含有澱粉,胡蘿蔔素,維生素,亞油酸等十多種對人體有宜的微量元素。另外,地瓜裡還含有的大量膳食纖維,能刺激腸胃幫助消化。

橙汁地瓜泥的做法


橙汁地瓜泥是很有講究的輔食,富含膳食纖維、胡蘿蔔素和各種維生素,營養價值極高。
用料:
地瓜30g、鮮橙半個、開水2湯匙
做法:
1、將地瓜帶皮蒸熟,取中間的部份。
2、地瓜肉放在茶濾勺中,用刮板或小勺一邊刮捻一邊同時加開水,捻成泥並壓濾到濾勺下的小碗中,用小勺刮下粘在濾勺底下的薯泥;棄掉濾勺中的粗纖維。
3、用消毒過的榨汁器搾取甜橙汁約2湯匙(30ml),將鮮榨的橙汁輕輕倒入土豆泥中攪勻。
4、若汁中有微量果肉,可用消毒過的濾勺濾一下。
5、做好的糊糊,應該可以從勺子中輕易的傾倒出為宜。
小貼士:
1、若喂食過程中變涼,可稍加熱再給寶寶食用但不要煮開以免破壞營養及變過酸。
2、若有剩餘,不可再給寶寶食用,以防變質的糊糊損害寶寶的健康。
3、地瓜一定要蒸熟煮透再吃,因為地瓜中的澱粉顆粒不經高溫破壞,難以消化。
功效:橙汁地瓜泥作為輔食是很好的選擇,地瓜含有膳食纖維、胡蘿蔔素、維生素A、B、C、E及鉀、鐵、銅、硒、鈣等,營養價值很高,是世界衛生組織評選出來的「十大最佳蔬菜」的冠軍,多吃橙汁地瓜泥可以有效補充寶寶的膳食纖維和維生素。

孕婦能吃地瓜嗎?

孕婦可以吃地瓜,吃地瓜還會給孕婦帶來很多好處。孕婦在孕期的飲食至關重要,它關係到小寶寶在腹中的生長發育情況,多吃有營養的食物,寶寶才能健康茁壯的成長,否則就容易導致寶寶發育遲緩。對孕婦而言,地瓜主要有以下功效:

1、地瓜的營養價值也非常的豐富,含有氨基酸、多種維生素,這些含量都高於我們平常吃的最多的大米,地瓜中含有我們人體所需的鐵跟鈣,這也是孕婦在孕期最需要的兩種微量元素。

2、普通人吃地瓜可以保護心臟預防心血管疾病,孕婦吃了可以緩解便秘,地瓜屬於粗纖維的食物,孕期孕婦的便秘幾乎人人都會發生,那麼多吃地瓜就可以緩解便秘,並且據資料記載,多吃地瓜的孕婦,寶寶出生之後皮膚白皙,因為地瓜中含有多種維生素,維生素可以促進皮膚的再生,美白肌膚,對孕期孕婦的皮膚也有一定的好處,孕期色素沉積容易形成色斑,那麼吃地瓜就可以避免這個情況的發生。

地瓜雖然好,但是孕期不能吃的過多,因為地瓜中含糖量也很高,孕婦吃多了容易造成血糖升高,並且地瓜不容易被消化吸收,孕婦在孕期胃腸功能相對是弱的,吃多了地瓜會感覺腹脹,脹氣等等,很不舒服,還會有一種“燒心”的感覺,吃地瓜的時候可以適當的吃一些小菜,會舒服很多。

寶寶能吃地瓜嗎

地瓜中含有多種人體需要的營養物質。每500克地瓜約可產熱能635千卡,含蛋白質 11.5克、糖14.5克、脂肪 1克、磷100毫克、鈣90毫克、鐵2克,胡蘿蔔素0.5毫克,另含有維生B1、B2、 C與尼克酸、亞油酸等,常給寶寶吃地瓜可以為寶寶全方位地提供多種營養物質,有助於寶寶的成長發育。
寶寶大便乾燥的時候,家長可以將地瓜熬成粥餵寶寶,餵的時候把地瓜搗爛,溫度適中的時候再餵,寶寶進食後有助於促進腸胃蠕動,很快就可以通便。但要注意,如果寶寶拉肚子的話就不能吃。
地瓜本身味道甜美,富含碳水化合物,是根莖類粗纖維食物,有滑腸之功效,可以很好地幫助寶寶消化。另一方面它也可以補充粗纖維,養生保健作用很大。寶寶不宜常吃精細的麵食,家長可以不時給寶寶吃點地瓜,有助於維護腸胃健康。
但是寶寶每次吃地瓜的量不宜多,因為地瓜本身不容易消化,容易脹氣,最好少吃常吃,而且不要太涼或太熱吃。可以褒成地瓜粥或者搗成地瓜泥方便寶寶進食。

文章來源: http://thepeopleinsider.blogspot.com/2014/12/blog-post_53.html

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