2024 Автор: Cecilia Ryder | [email protected]. Последно модифициран: 2023-12-17 14:19
Наричана още Solanum tuberosum, тази нишестена култура е любима на повечето хора. И макар да се превърна в основна храна в няколко части на света, той спечели и лоша репутация. Но вярно ли е това? Може би не. Защото ползите от картофите не са нищо повече от превъзходни. И ще говорим за всички тях в тази публикация.
Съдържание
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- Какви са различните видове картофи?
- Каква е историята на картофите?
- Какво ще кажете за хранителния профил на картофите?
- Какви са ползите за здравето от картофите?
- Добър ли е картофа за кожата?
- Какви са предимствата на картофите за косата?
- Как да включите повече картофи във вашата диета
- Картофени рецепти?
- Ами фактите за картофите?
- Някакви други употреби на картофи?
- Как да избираме и съхраняваме картофи
- Някакви съвети за готвене и хранене?
- Някакви странични ефекти от картофите?
Какви са различните видове картофи?
Ръсет - Това са класическите картофи. Те са идеални за печене, а също така са добре пържени и пасирани.
Пръсти - те са с форма на пръст, малки и сковани. Те естествено растат тесни и малки.
Червено - Те имат восъчна текстура, поради което месото им остава твърдо през целия процес на готвене. Те имат тънки, но живи червени кожи.
Бяло - Те държат добре формата си дори след готвене. Те правят чудесно допълнение към салатите, тъй като техните нежни и тънки кори добавят точното количество текстура.
Жълто - Те имат златиста кожа и жълто до златисто месо. Приготвянето им на скара им придава хрупкава кожа, която подобрява плътната плът.
Лилаво -Те имат влажна и стегната плът и придават жив цвят на салатите. Лилавият цвят на този вид картофи се запазва най-добре чрез микровълнова печка.
И чакайте, те наистина имат интересна история.
Обратно към TOC
Каква е историята на картофите?
Картофите са опитомени за първи път между 8000 и 5000 г. пр. Н. Е. В днешно Перу и северозападна Боливия. Въвеждането на картофи е отговорно за над една четвърт от растежа на населението на Стария свят и урбанизацията от 1700 до 1900 година.
Но липсата на генетично разнообразие остави картофената култура уязвима към болести. През 1845 г. растителна болест, известна като късна болест, се разпространила в Западна Ирландия и части от Шотландското планинско пространство - в резултат на липса на реколта, която причинила Големия ирландски глад.
И добре, към 2014 г. световното производство на картофи е преминало 380 милиона тона.
Обратно към TOC
Какво ще кажете за хранителния профил на картофите?
Количество на порция | ||||||||||||||||||||||||||||||||||||||||
Наситени мазнини 0g | Транс мазнини | Холестерол 0mg | Натрий 22mg | Общо въглехидрати 68g | Диетични фибри 8g | Захари 3g | Протеин 7g | Витамин А | Витамин Ц | Калций | Желязо | Суми на избрана порция | Витамин А | Витамин Ц | Витамин D | Витамин Е (алфа токоферол) | Витамин К | Тиамин | Рибофлавин | Ниацин | Витамин В6 | Фолат | Витамин В12 | Пантотенова киселина | Холин | Бетаин | Суми на избрана порция | Калций | Желязо | Магнезий | Фосфор | Калий | Натрий | Цинк | Мед | Манган | Селен | Флуор |
Ако се чудите … Един малък картоф съдържа около 30 грама въглехидрати. А една чаша картофено пюре съдържа около 214 калории. Един малък печен картоф съдържа 129 калории, както и един малък печен картоф. Картофиът има толкова широк спектър от ползи, колкото и хранителните вещества, които съдържа. Обратно към TOCКакви са ползите за здравето от картофите?Potatoes are rich in fiber and potassium, which contribute to most of its benefits. They help lower blood pressure and protect the heart and even treat inflammation and the resultant diseases like cancer and rheumatism. 1. Lower Blood PressureResearch has revealed that the skin of potatoes is rich in potassium – a mineral that can help lower blood pressure. An average-sized baked potato has about 535 mg of potassium (and just 17.3 mg of sodium), which is roughly about 15 percent of the daily recommended amount. High levels of potassium in the blood can make the kidneys excrete more salt and water – and this helps reduce blood pressure (1). In fact, taking potassium is just like taking a diuretic. Potassium was also found to help the heart function optimally and help the nerves and muscles communicate. Another study states that eating a portion of potato twice a day can help lower blood pressure (2). Baked and boiled potatoes are also acceptable. Research also has shown that potatoes contain certain plant chemicals similar to those found in blood pressure medication. But it is important to note that all of this depends on the way potatoes are prepared. The healthiest way to eat potatoes is to first cook them in a microwave oven with no oil, fat, etc. Also, deep frying is a no-no as the process subjects the vegetable to high temperatures that destroy the nutrients present in it. However, we want you to consult your doctor before you make this vegetable a regular part of your diet (if you have issues with hypertension, that is). Because one study states that the effect of potatoes on hypertension is unclear – they could be high in potassium, but they are also high in glycemic carbohydrates (3). 2. Improve Heart HealthPotatoes don’t contain cholesterol, which is good news. And they contain fiber, potassium, and vitamins C and B6 – all of which are great for heart health. The fiber in the vegetable helps lower excess cholesterol levels in the blood. And potassium protects the heart too – one study concluded by stating that consuming 4,069 mg of potassium in a day can cut the risk of ischemic heart disease by 49 percent. According to the University of Southern California, consuming more fiber (potatoes especially) can lower the risk of heart disease (4). But potatoes are also high in glycemic index, and this could be a negative aspect when it comes to heart health. And though potatoes contain complex carbohydrates (fiber), those found in whole grains are preferred to those in starch-heavy foods like potatoes (5). 3. Prevent CancerStudies have revealed that eating potatoes won’t cause cancer, unless you eat them fried. So, if you have been under the impression that potatoes might cause cancer, well, you can relax. Boiling, mashing, or even baking potatoes could make them far more beneficial. Frying potatoes can lead to the synthesis of a chemical called acrylamide, which causes cancer (6). In addition to not causing cancer, potatoes can even cut cancer risk – as per a study. And this can be attributed to the vitamin C content in potatoes. Taking 50 mg of vitamin C (the equivalent of two potatoes) can cut stomach cancer risk by 8 percent (7). Baked purple potatoes were also found to cut colon cancer risk. Researchers had observed that extracts of baked potatoes hinder the spread of colon cancer stem cells – and even totally destroyed them in some cases. 4. Improve Brain HealthPotatoes also contain alpha lipoic acid, a coenzyme that contributes to brain health. The acid had shown to improve memory deficits in Alzheimer’s and even had reduced cognitive decline in certain patients (8). Potatoes were also found to aid in depression treatment. They can affect the neurotransmitters in the brain that are responsible for managing mood levels – and interestingly, these are the same neurotransmitters targeted by medication. Eating one plain potato before you go to bed can help your body regulate your emotions and moods. But guess what – just ensure potatoes aren’t the only thing you eat. The vitamin C in potatoes also has a role to play in treating depression. The vitamin is an antioxidant, and it helps prevent cell damage – especially in the brain (9). 5. Promote Stronger BonesAs per the University of Maryland Medical Center, the magnesium and potassium in potatoes can contribute to bone health. The two minerals can help prevent bone loss in both men and women (10). 6. Reduce InflammationAccording to Arthritis Foundation, yellow and purple potatoes can reduce inflammation (11). This could also mean protection against arthritis and rheumatism. As per another study, the glycoalkaloids in potatoes (the bitter compounds in the vegetable) and potato peel extracts exhibit anti-inflammatory effects. The study, however, states the necessity for further investigation before the vegetable can be used for therapeutic purposes (12). Potatoes also contain compounds called anthocyanins that also offer anti-inflammatory benefits. They are particularly effective in treating gut inflammation. Potatoes also suppress oxidative stress and gut inflammation in murine colitis (colitis in mice) (13). According to another American study, potato consumption can alter inflammatory damage in men (14). 7. Promote DigestionThe large amount of carbohydrates in potatoes help fuel the reactions in the body required for different processes, one of them being digestion. And coming to fiber – one singled baked potato offers you 12 percent of the RDA. Fiber supports digestion and promotes regularity. Most of the fiber in potatoes is found in the skin. And the starch in the potato also adds bulk to the stool – as it is indigestible. Potatoes can also keep diarrhea away. Consuming calories and carbohydrates during diarrhea can help revive the energy levels pretty quick. This can accelerate recovery. Potatoes are also rich in potassium, a mineral one loses to a large extent during diarrhea. And as potatoes are bland, they are far less likely to aggravate your symptoms as compared to fatty or spicy foods. But by potatoes, we only mean baked or boiled or mashed variants, and not potato chips or fries – they only make things worse (15). And guess what – one bag of potato chips contains about 120 grams of carbs. 8. Enhance ImmunityResearch suggests that potatoes can also have beneficial effects on the immune system (16). Studies have found that consuming potatoes might decrease leukocytes, which are produced in the human body due to inflammation or when a person is ill. 9. Aid In Weight ManagementiStock A plain potato is an extremely satiating vegetable – it keeps you full for long periods. So if you are trying to lose weight, this helps. And worry not – you don’t have to always eat potatoes plain to keep your weight in check. You can also top a baked white potato with some steamed broccoli and sprinkle some low-fat cheese on it – this can act as a filling and delicious lunch. According to a study, potatoes can inhibit food intake. The protease inhibitors concentrate extracted from potatoes was found to reduce food intake and weight gain (17). And on the other hand, potatoes can also lead to healthy weight gain. Since the vegetables have a caloric value, consuming them in normal amounts can lead to a sustained and healthy weight gain. [Read: 5 Amazing Reasons How Potatoes Help In Weight Loss]10. Help Lower Blood CholesterolThe cholesterol-lowering properties of potatoes come from their fiber content. The vegetable is a good source of both soluble and insoluble fiber – and the former helps lower bad cholesterol (18). It is important to note that most of the beneficial fiber of a potato lies in its skin – and removing that simply means removing the fiber. Also, potatoes by themselves can reduce cholesterol – provided you don’t fry them or add stuff that contributes to cholesterol. Baking your potatoes and adding some olive oil on the top can make a great snack. 11. Alleviate Premenstrual SymptomsDrinking potato juice can help relieve PMS symptoms according to a study. The carbohydrates in the juice can help elevate the levels of tryptophan, an amino acid that boosts serotonin production. Serotonin is responsible for improving mood and reducing anxiety (19). 12. Promote SleepThe potassium in potatoes acts as a muscle relaxant, which aids better sleep. 13. Help Treat ScurvySince potatoes are good sources of vitamin C, they sure can aid in the treatment of scurvy (20). 14. Treat Kidney StonesAccording to the University of Maryland Medical Center, eating potatoes (given they are rich in fiber) can improve overall health and prevent the recurrence of kidney stones (21). And since potatoes are also rich in magnesium (and low in calcium, the excess of which can also lead to kidney stones), they can play a role in preventing kidney stones. What Are The Benefits For The Skin?The potato peel, and even the potato juice, can greatly improve your skin health. A potato facial or face mask helps treat acne and other skin conditions like dark spots and blemishes. The vegetable also works equally well for skin whitening. 15. Remove Dark CirclesApplying potato under the eyes helps banish those under eye dark circles. And this is how you do it.
This procedure can also help you get rid of puffy eyes16. Treat WrinklesiStock Potato works effectively well in slowing down the signs of aging, especially wrinkles. The antioxidants in the vegetable, like vitamin C, can do the job. Applying potato paste on the face can do wonders. Just peel and mash potatoes and apply the paste on your skin. Leave it on for about 20 minutes and then wash with cold water. 17. Eliminate Dark SpotsPotatoes can help eliminate dark spots as well. This is how you can use them:
You can also use potatoes for removing blemishes and pimples. Simply use potato juice as a daily facial rinse. The remedy might also help treat pimples. Using potatoes as a cleanser can also help remove dark spots and other impurities on the skin. It works well for oily skin too. For this purpose, you need a cucumber and a potato.
18. Treat SunburnsThe vegetable works well to treat sunburns. Just place cold potato slices on the affected areas of your skin. Leave them on for about 20 minutes and remove. You can also dab potato juice on the spot. Doing so gives you a cooling sensation and even diminishes your suntan. 19. Help Lighten SkinDid you know that potatoes are a natural skin lightening agent? This is what you can do with the vegetable:
You can also use the juices of potato and lemon to lighten your skin naturally. The potato lemon mask can act as a mild bleach and do the job well. [Read: Top 7 Beauty Recipes Of Potato Juice]20. Treat Dry SkinIf you have dry skin, all you need to do is turn to your kitchen. And pick one potato and half a teaspoon of curd.
This mask replenishes skin moisture and treats dry skin. 21. Exfoliate Skin (Remove Dead Skin Cells)Simply apply grated and peeled potatoes on your face and leave on for 10 minutes. Rinse with clean water. Doing this regularly can help remove dead skin cells and rejuvenate your skin. 22. Improve Collagen HealthWe already saw that potatoes are rich in vitamin C. And vitamin C builds collagen. Having potatoes regularly (in a healthy way, of course) can help improve collagen health. Back To TOCWhat Are The Benefits Of Potatoes For The Hair?Potatoes have important benefits for the hair as well. They help slow down premature graying of hair and even prevent hair loss – both conditions that can even affect one’s self-esteem. 23. Help Treat Gray HairA potato hair tonic can do wonders for your hair and prevent and even treat premature graying. This is how you prepare it:
Following this for every alternate hair wash can get you good results. This is one of the uses of potato peel. For this purpose, you can also use normally boiled potato water if you are preparing any dish using the vegetable. 24. Prevent Hair LossA hair mask consisting of potato and honey can help prevent hair loss. And this is the procedure –
You can apply this mask twice a week for best results. That’s with the benefits. Now if you are wondering… Back To TOCHow To Incorporate More Potatoes In Your DietMost of the nutritious content of a potato is in its skin. Hence, it makes sense to consume the vegetable with its skin on. You can make potatoes a part of your meal by adding them to salads or use mashed potato as a side-dish for your breakfast. Or… Back To TOCPotato Recipes?Potato recipes are both delicious and healthful – given that most individuals like them. A few of the most popular recipes include homemade BBQ chips, roasted rainbow potatoes, and stuffed peppers and potatoes. 1. Roasted Rainbow PotatoesWhat You Need
Directions
2. Stuffed Peppers And PotatoesWhat You Need
For the filling
For the topping1 tablespoon of sour cream for each half of the pepper Directions
The recipes are great. But… Back To TOCWhat About The Facts On Potatoes?
And well… Back To TOCAny Other Uses Of Potatoes?You can use potatoes to remove stains on the hands. Even rubbing a potato on the face can help you quickly cleanse it. You can also use potatoes to remove tarnish from silverware. Boil potatoes, keep them aside for further use, and place your silverware in the boiled water. Let it stay for an hour, and then remove and wash them normally. Restore old shoes using potatoes. Cut potatoes in half and rub them over your old shoes before you apply polish – this will give them a better shine. Now, we come to the most important part… Back To TOCHow To Select And Store PotatoesSelectionThese days, potatoes are easily available at most retail outlets in the packaged form, inside a plastic bag. But it is always better to buy them individually from a bulk display so that that you can properly inspect them for any signs of decay or damage. Moreover, since the plastic bags are not perforated, they can cause a build-up of moisture, which negatively affects the potatoes.
StorageStoring the potatoes properly is also equally important.
Also… Back To TOCAny Tips For Cooking And Eating?Potatoes fall under the category of the most delicious and filling vegetables that can match well with any ingredient. Their skins are not only edible but also a great source of dietary fiber. Thus, they can be cooked with their skins to get the most nutrition value from these vegetables. Potatoes have high calories, but they are also quite healthy.
We saw the great stuff about potatoes. But there also is the not-so-great stuff. Back To TOCAny Side Effects Of Potatoes?Damaged or green potatoes or those with sprouts contain harmful chemicals that can lead to headache, nausea, vomiting, diarrhea, restlessness, and, in certain cases, even death. The poisonous substances in such potatoes cannot be destroyed by cooking – so, take care. And though unblemished and ripe potatoes are safe for pregnant women, don’t use potatoes as medicine in this case as we don’t know what might happen. Back To TOCConclusionMake the humble potato a part of your diet. If you eat it right, it only is going to serve you well. And tell us how this post has made your day better. Comment in the box below! Expert’s Answers For Readers’ QuestionsCan you eat potatoes raw? Not really. Eating potatoes raw can cause abdominal cramps and fever. Cooking them kills the bacteria. Can you eat seed potatoes? There is insufficient information on this. Because seed potatoes are usually not treated to prevent sprouting. Sprouting can make a potato poisonous. So stay safe and avoid use. Do you lose the nutrients if you peel a potato’s skin? Yes. Does the potato diet work? The potato diet has potatoes, obviously, as the main ingredients. And most often, it can work. Because potatoes can keep you full for long. However, it is better you speak to your health care provider once. Can you eat potatoes that are still sprouting? Never. Is it safe to eat potatoes if they look green? No. References:1. “Blood pressure cure – THIS surprising vegetable could lower YOUR reading”. Express. 2017 June. 2. “Potato diet for lower blood pressure… and no weight gain”. DailyMail. 2011 September. 3. “Potato intake and incidence of hypertension…”. righam and Women’s Hospital, Boston, USA. 2016 May. 4. “A Patient’s Guide to Heart Surgery”. University of Southern California. 5. “Heart-healthy diet”. University of Maryland Medical Center. 6. “Cancer news: Potatoes aren’t bad for you unless you eat them like THIS”. Express. 2017 June. 7. “Potatoes can help cut cancer risk”. The Telegraph. 2015 November. 8. “Brain foods: the effects of nutrients on brain function”. University of California at Los Angeles School of Medicine, Los Angeles, USA. 2008 July. 9. “Depression and Diet”. WedMD. 10. “Osteoporosis”. University of Maryland Medical Center. 11. “Arthritis Food Myths”. Arthritis Foundation. 12. “Anti-inflammatory properties of potato glycoalkaloids…”. University College Cork, Cork, Ireland. 2013 April. 13. “ANTI-INFLAMMATORY AND ANTI-OXIDANT EFFECTS OF POTATO ANTHOCYANINS - ROLE OF GUT BACTERIA“. United States Department of Agriculture. 14. “Pigmented potato consumption alters oxidative stress and inflammatory damage in men”. Washington State University, USA. 2011 January. 15. “Nutritional Management of Diarrhea”. University of Michigan. 16. “Potato Salad May Help the Immune System”. Science Daily. 17. “Potato protease inhibitors inhibit food intake…”. Rutgers University, USA. 2010 September. 18. “Potatoes: Yes, They Are Healthy!”. Clemson Cooperative Extension. 19. “Drink potato for PMS relief”. DailyMail. 20. “Is a potato-only diet good for you?”. BBC News. 2010 November. 21. “Kidney stones”. University of Maryland Medical Center. Препоръчано:14 невероятни ползи от шафрана (Кесар) за кожата, косата и здраветоШафранът е най-скъпата подправка в света. Паунд от подправката може да струва между 500 и 5000 долара. Годишното производство на шафран в света се оценява на около 300 тона, като Иран произвежда най-много (76%). Също така има неотдавна съобщения за неговата фармакологична активност и лечебни свойства (1).Според писанията на Хипократ (често смятан за бащата на мед 17 невероятни ползи от мароканско масло за кожата, косата и здраветоАргановото масло е популярно като „течно злато“. Произвежда се от ядката на плода Арган и е едно от най-скъпите масла в света. Мароканските жени от векове използват мароканско масло, за да поддържат кожата, косата и цялото си тяло подхранени и млади. И в наши дни това разтопено масло със златен оттенък е мощно оръжие, използвано от безброй известни личности, за да поддържа кожата и косата си. Ето списък на най-известните марокански ползи от петрола: 34 Невероятни ползи от мед за кожата, косата и здраветоНяма човек на този свят, който да не обича меда. Поне не много. Сладко е. Той добавя страхотен вкус към вашата храна. И е далеч по-добър от всички онези изкуствени подсладители, които изхвърляме в това, което ядем. И има предимства. Е, много много. Което ще видим в тази публикация. Продължавайте да четете, за да разберете всичко за невероятните ползи от меда.СъдържаниеЗащо м 27 невероятни ползи от витамин С за кожата, косата и здраветоТози витамин е толкова обилно достъпен, че рядко има недостиг в него. И това, което е по-рядко е да се намери някой, който знае всичко за този чудесен витамин - ползите от витамин С. И това е вярно, нали?Не всички от нас знаят какво ни предлага този витамин. Следователно, този пост. Продължавай да четеш.СъдържаниеКа 20 невероятни ползи от кофеина за кожата, косата и здраветоНе можете да функционирате без кофеин във вашата система? Присъединете се към лигата.Но кофеинът не е само сутрешният ви енергизатор. Това е ценно допълнение към нашите кухненски рафтове поради редица причини.\nНека да се задълбочим във висока |