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Potatoes are a great health food if you know how to prepare and eat them like this
Monday, July 12, 2021

Potatoes are one of the most popular foods today. According to statistics from the United States Department of Agriculture, the average American eats nearly 25 kilograms of potatoes each year. However, they are "hated" by many people because they possess a lot of starch. In fact, potatoes provide a large amount of nutrients for the body, bringing great benefits if you know how to consume them sensibly.

Here are some benefits of potatoes and how to prepare them to maximize their nutritional content:

Rich in nutrients
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One baked potato has 129 calories, 4.6g protein, 37g carbs, about 4g fiber and no fat.

Lisa Young, a nutritionist and lecturer at New York University, said that the amount of nutrients this tuber provides is 30% of the vitamin C the body needs to absorb to support the immune system. Potassium in potatoes has the ability to enhance nerve function, heart and maintain blood pressure at a stable level.

Moreover, this food also adds a large amount of B vitamins, vitamin K, iron, magnesium and antioxidants such as phenols, carotenoids, flavonoids and anthocyanin compounds.

Energy boost
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Carbs and nutrients in potatoes are a great source of energy for the body.

In other words, according to Cynthia Sass, nutritionist and editor of Health Magazine, this food is a great choice if you are looking for a way to supplement natural energy, without resorting to supplements. supplement during exercise. Consider eating a bowl of potatoes or a medium-sized baked potato about 30 minutes before exercising.

Weight control
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In addition to fiber, potatoes also provide resistant starch, a special type of carb that works to burn fat in the body naturally. Like fiber, you cannot digest or absorb resistant starch. When they move to the large intestine, they will be fermented and cause the body to burn fat. Potatoes naturally possess more resistant starch, so pay attention to how you prepare this food. To increase the nutritional content, you should let the potatoes cool to room temperature before enjoying. You can also add this food to salads if you can't eat it all.

How to cook potatoes without losing nutrition

In general, cooking potatoes with a "dry" method such as baking or microwaving will retain more nutrients than a "wet" method such as boiling or steaming. French fries, although delicious, contain a lot of fat that is not good for health.

When boiling potatoes, you should leave the skin on because this will prevent minerals and nutrients from drifting with the water.

Some studies also show that potatoes that are refrigerated after cooking have higher levels of resistant starch.

In addition to providing resistant starch to burn fat, potatoes also help control weight in another way. Consuming this type of food makes the body full longer than pasta and rice.

How to enjoy potatoes

Potatoes are an extremely versatile food. You can enjoy them for breakfast or slice them to bake for lunch. Add cooked potatoes to a salad to create a side dish or pre-workout snack. At dinner, you can add fried potatoes with meat or combine with soups, stews.

Some people even include this food in smoothies, cakes, desserts. Overall, potatoes are a natural source of energy, gluten-free, nutrient-dense, long-lasting and healthy.



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