土豆如何使我的健康有益？

Author：admin Date：2018-11-10 Categories：Blogs

Potatoes are edible tubers, available worldwide and all year long. They are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.
The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.

然而，它提供的纤维，维生素，矿物质和植物化学物质可以帮助避免疾病并使人类健康受益。

Potatoes were first domesticated in the Andes in South America up to 10,000 years ago. Spanish explorers introduced them to Europe in the early 16th century.

They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 35 kilograms (kg) of potatoes every year. They are an important staple food in many countries around the world.

此MNT知识中心功能是对流行食品健康益处的文章集合的一部分。

Fast facts on potatoes

Here are some key points about potatoes. More detail is in the main article.
Some evidence suggests that potatoes might help reduce inflammation and constipation
A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake.
A baked potato on a winter’s day makes an economical, warming, and nutritious treat.

Benefits

Potatoes can be healthful
Potatoes can be healthful if prepared in the right way.
高的摄入量fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.

Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.

Here we look at 10 ways in which the potato might contribute to a healthful lifestyle, including preventing osteoporosis, maintaining heart health, and reducing the risk of infection.

1）骨骼健康

土豆中的铁，磷，钙，镁和锌都帮助身体构建和保持骨骼结构和强度。铁和锌在胶原蛋白的生产和成熟中发挥关键作用。磷和钙在骨骼结构中都很重要，但对于适当的骨矿化，平衡两种矿物质至关重要。过多的磷和太少的钙导致骨质损失并有助于骨质疏松症。

2) Blood pressure

低钠摄入对于保持健康的血压至关重要，但增加钾摄入可能同样重要。钾促进血管舒张或血管的加宽。根据国家健康和营养考试调查（Nhanes），少于2％的美国成年人符合每日4,700毫克的建议。钾，钙和镁都存在于马铃薯中。已经发现这些是自然降低血压。

3) Heart health

马铃薯的纤维，钾，维生素C和维生素B6含量，加上其缺乏胆固醇，所有支持心脏健康。土豆含有大量的纤维。纤维有助于降低血液中胆固醇的总量，从而降低心脏病的风险。基于NHANES的研究已将钾的摄入量较高，降低钠的摄入量降低，降低了全导致死亡率和心脏病的风险。

4) Inflammation

Choline is an important and versatile nutrient that is present in potatoes. It helps with muscle movement, mood, learning, and memory.

它还有助于：

保持细胞膜的结构
传递神经冲动
the absorption of fat
早期大脑发育

One large potato contains 57 mg of choline. Adult males need 550 mg, and females 425 mg a day.

5) Cancer

Potatoes contain folate. Folate plays a role in DNA synthesis and repair, and so it prevents many types of cancer cells from forming due to mutations in the DNA. Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer. Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.

6) Digestion and regularity

马铃薯中的纤维含量有助于防止便秘和促进健康消化道的规律性。

7）体重管理和饱腹感

Dietary fibers are commonly recognized as important factors in weight management and weight loss.

它们在消化系统中充当“膨胀剂”。他们增加了饱腹感和减少食欲，所以一个人感觉更饱满，并且不太可能消耗更多的卡路里。

8）新陈代谢

Potatoes are a great source of vitamin B6. This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9）皮肤

Collagen is the skin’s support system. Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also helps collagen smooth wrinkles and improve overall skin texture.

10) Immunity

研究发现，维生素C可能有助于降低寒冷的严重程度和持续时间。土豆是维生素C的好来源。

Nutrition

How healthful a potato is in the diet depends to some extent on what is added or how it is cooked. Oil, sour cream, and butter all add calories, but the plain potato itself is relatively low in calories.

It also provides important nutrients, such as vitamin C, vitamin B6, and various minerals.

A 100-gram (g) or 3.5- ounce serving is a little more than half of a medium size potato. This much white potato, baked with skin, contains:

94 calories
0.15 grams of fat
0 grams of cholesterol
21.08 grams of carbohydrate
2.1克膳食纤维
2.10克蛋白质
10 milligrams (mg) of calcium
0.64 mg of iron
27 mg of magnesium
75 mg of phosphorus
544 mg of potassium
12.6 mg of vitamin C
0.211 mg of vitamin B6
38 micrograms (mcg) of folate

土豆还提供烟酸，胆碱和锌。不同的品种提供略微不同的营养素。

Sodium:整体而言，未加工的土豆含有非常小的钠，每100克（3.5盎司）只有10毫克，或不到建议日期的1％。然而，这是处理的马铃薯产品，如炸薯条和薯片。必威app精装版下载

硫辛酸：Potatoes also contain a compound known as alpha-lipoic acid (ALA), which helps the body to convert glucose into energy.

Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.

Quercetin:Quercetin, a flavonoid found in potato skin, appears to have an anti-inflammatory and antioxidant effect that protects the body’s cells from damage by free radicals.

Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.

抗氧化剂：土豆含有维生素C，其充当抗氧化剂。抗氧化剂可能有助于预防细胞损伤和癌症，促进健康的消化和心血管功能。

纤维：The fiber in potatoes helps to maintain a healthy digestive system and circulation.

尖端

According to the USDA, over half of all potatoes in the U.S. are sold for making French fries.

However, French fries are not the only or best option.

将土豆融入健康的饮食中有许多便宜和简便的方法。

选择土豆

There are many types of potato to choose from, not including sweet potatoes. There are white, red, yellow, and blue varieties, and within each color, a range of options.

以下是一些想法：

Baking: Use starchy potatoes, such as russets.
烤，捣碎或烘烤：使用yukon金等通用土豆。
Potato salad: Waxy potatoes, such as red, new, or fingerling potatoes, keep their shape better.

选择坚定，不受欢迎，相对光滑和圆形的土豆。避免任何表现出腐烂的迹象，包括湿或干腐烂，任何带有绿色色调的根或土豆。

It is best to buy potatoes that are unpackaged and unwashed, to avoid bacterial buildup. Washing potatoes early removes the protective coating from the skins.

Storage

Potatoes should be stored between 45 to 50 degrees Fahrenheit, or between 7 and 10 degrees Celsius, in a dark, dry environment, such as a cellar or pantry.

Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green. It is toxic. Storing potatoes in the refrigerator causes their starch content to be converted to sugar. This can give an unpleasant flavor.

Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.

Fully grown potatoes have a shelf life of up to 2 months, but spoiled potatoes can affect the other potatoes around them. Remove rotten potatoes to prevent the rest from spoiling.

Preparing and cooking potatoes

马铃薯的维生素，矿物质和纤维含量主要在皮肤上，因此最好用留下的皮肤吃它们。

Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife. Use a stainless steel knife instead of carbon steel in order to prevent the metal from reacting with the phytochemicals in the vegetable, as this may cause discoloration.

Jacket potatoes, baked in their skins, are a healthy and simple meal. Serve with salad and topped with tuna, cheese, baked beans, or another favorite. Cooking and eating the skins helps preserve the nutrients.

Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.

To make a healthy potato salad, boil baby new potatoes leave to cool, then add freshly chopped garlic and mint, and olive oil.

风险

The potato plant, along with the tomato and eggplant, belongs to the nightshade family. Some of these plants are poisonous, and the potato was previously thought to be inedible. The shoots and leaves of potatoes are toxic and should not be eaten.

Solanine：发芽或具有绿色变色的土豆可能含有茄氨，发现毒性化合物，这些化合物导致循环和呼吸问题，以及头痛，肌肉痉挛和腹泻。如果公司马铃薯发芽或形成了“眼睛”，则删除所有豆芽就足够了。但是，如果马铃薯收缩或有绿色色调，则不应该被吃掉。

Acrylamide:研究表明，马铃薯，在248华氏烹饪以上或120摄氏度以上时，产生一种称为丙烯酰胺的化学品。该化合物在塑料，胶水，染料和香烟烟中发现。它与几种癌症的发展有关。丙烯酰胺具有神经毒性特性，可能对基因和生殖健康产生负面影响。

Potato chips, French fries, and processed potato products are likely to be high in acrylamides, fat and sodium. Avoiding them can help reduce acrylamide exposure.

Diabetes and obesity:Potatoes, even plain, contain high levels of simple carbohydrates. This may not be beneficial for people with diabetes or obesity when eaten in excess. Like all foods, potatoes should be eaten in moderation and as a source of carbs, like rice or pasta, rather than as a vegetable. Non-starchy vegetables should be eaten alongside potatoes for a balanced intake. Legumes, on the other hand, have been shown to reduce diabetes risk.

Beta-blockers:This is a type of medication commonly prescribed for heart disease. It can cause potassium levels to increase in the blood. High-potassium foods like potatoes should be consumed in moderation when taking beta-blockers.

钾：高水平的钾在体内可以构成rious risk to those with kidney damage or kidneys that are not fully functional. Damaged kidneys may be unable to filter excess potassium from the blood, and this can be fatal.

Fertilizers:在肥化的土壤中种植的土豆可能含有高水平的重金属污染。如果有花园，或购买有机品种，那些担心这件担心这件事的人都可以成长为自己的土豆。

A healthful, balanced diet with a variety of fresh fruit and vegetables can enhance wellbeing and help prevent health problems. It is better to opt for a range of foods rather than focusing on a single item.