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Potatoes, 15-80 cm tall, glabrous or sparsely pilose. The stem is divided into two parts, the ground stem and the underground stem. Potato is one of the five major staple foods in China. It has high nutritional value, strong adaptability, and large output. It is the third most important food crop in the world, after wheat and corn. Potatoes are tuber-produced and can be used as medicine. They have a flat taste and can cure diseases such as stomach pain, ribs, and bloating. As food, its storage period should not be too long, it must be kept at low temperature, dry and sealed.
Potatoes are rich in nutrients and easy to store, and they can be found in ordinary home cooking or noble banquets. There are many ways to cook potatoes. Which one is the healthiest and has the least nutritional loss? Let's rank the common potato practices.
First place, steamed potatoes. Steamed potatoes are the most ideal way to cook, with minimal impact on nutrition, while retaining natural fragrance. Studies show that vitamin C loses very little after steaming, with a retention rate of more than 80%, and there is no loss of carbohydrates, minerals, and dietary fiber. It also causes the starch granules in it to fully gelatinize, making it in the body Easier to be digested and broken down without burdening the stomach and intestines.
Cooking tips: steamed whole potatoes with less nutrition loss, especially vitamin C retained more, is the best way to eat.
Second place: mashed potatoes. The potatoes are steamed and pressed into mud, which makes them crispy and more suitable for the elderly and children. After reasonable matching, it can also be used as a dietetic dish for people who need to control weight, blood sugar, blood pressure and so on. However, some improper combinations will ruin the nutritional and health benefits of mashed potatoes. For example, the "milk-flavored mashed potatoes" in some western fast foods adds a lot of margarine, artificial colors, flavors, and sugar, which greatly deducts the nutrition of the mashed potatoes.
Cooking Tips: Recommend yoghurt nuts and mashed potatoes. It is not only delicious, but also added protein and minerals after adding yoghurt and nuts, which is more nutritious and is a good meal. Nuts can be walnut, cashew, peanut.
Third place is braised potatoes. Potatoes are cut into large pieces with less knife work and less cross-section, so water-soluble vitamins, such as vitamin C and B vitamins, are also lost. However, some people will fry the potatoes first when they are braised, so that although they taste better, they destroy many valuable nutrients.
Cooking Tip: Potato roast beef is a perfect match. There is a lack of mineral iron and protein in potatoes, and beef happens to be rich in these nutrients. But beef lacks carbohydrates and vitamin C, and contains cholesterol. Potatoes can not only make up for the lack of beef, but also rich in dietary fiber, which can reduce the body's absorption of cholesterol.
Fourth place is fried potato chips. Potatoes are sliced into thin slices to make them lose some of their nutrients. But generally, the fried potato chips have a shorter cooking time, which can make up for the shortage to a certain extent.
Cooking Tip: Don't soak water before frying potato chips, soaking will lose more nutrition.
Fifth place, shredded potatoes. Potato shreds are very finely cut and can cause a lot of nutrition loss. And most people will soak water before frying potatoes, and some even simmer and then rinse with cold water. These practices will make the rich vitamin C, potassium, magnesium and other inorganic salts dissolved in water and lost. And because such fried potato shreds have many cross-sections, their surface area increases and they will absorb more oil.
Cooking tips: Putting vinegar early will not only increase the taste, but also increase the absorption of nutrients such as protein, calcium and vitamin C. Put the salt late. The salt will soften the potato shreds and increase the vitamin C loss. If the salt is put too early, it will also increase sodium intake.
Source: 12 o'clock health network