What are the benefits of potatoes? How to eat potatoes healthily?

　　First place: steamed potatoes.

　　Steaming potatoes is the most ideal cooking method, which has little impact on nutrition and retains the natural fragrance. Research shows that after steaming potatoes, there is very little loss of vitamin C, with a retention rate of more than 80%, while there is no loss of carbohydrates, minerals, and dietary fiber. The starch granules in the potatoes are fully gelatinized, making them easier to digest and decompose in the body without burdening the gastrointestinal tract.

　　Cooking tip: Whole potatoes steamed with the skin on have less nutritional loss, especially more vitamin C, which is the best way to eat them.

　　Second place: mashed potatoes.

　　Potatoes are steamed and pressed into puree. They have a soft texture and are more suitable for the elderly and children. With reasonable combination, it can also be used as a dietary dish for people who need to control weight, blood sugar, blood pressure, etc. However, some inappropriate combinations will destroy the nutritional and health-care effects of mashed potatoes. For example, the "milk-flavored mashed potatoes" in some foreign fast food contain a large amount of margarine, artificial colors, flavors and sugars, which greatly reduces the nutritional value of the mashed potatoes.

　　Cooking Tips: We recommend the yogurt-nut mashed potatoes. Not only does it taste good, but the addition of yogurt and nuts also adds protein and minerals, making it more nutritious. It is a good snack. Nuts include walnuts, cashews, and peanuts.

　　Third place: braised potatoes.

　　When potatoes are cut into large pieces, less knife work will result in less cross-sections, so the loss of water-soluble vitamins, such as vitamin C and B vitamins, will also be less. However, when some people braise potatoes, they fry them first. Although this tastes better, it destroys many valuable nutrients.

　　Cooking tip: Braised beef with potatoes is a perfect accompaniment. Potatoes lack the mineral iron and protein, and beef is rich in these nutrients. Beef lacks carbohydrates and vitamin C, and contains cholesterol. Potatoes can not only make up for the lack of beef, but are also rich in dietary fiber, which can reduce the body's absorption of cholesterol.

　　Fourth place: Fried potato slices.

　　When potatoes are cut into thin slices and cooked, some of the nutrients will be lost. However, the cooking time of fried potato slices is generally shorter, which can make up for the shortcomings to a certain extent.

　　Cooking Tip: Do not use potato slices before frying them blister , soaking will cause more nutrients to be lost.

　　Fifth place: Fried shredded potatoes.

　　Shred potatoes very finely, resulting in the loss of many nutrients. Moreover, most people also soak shredded potatoes in water before frying them, and some even blanch them first and then rinse them with cold water. These practices will cause the rich vitamin C and inorganic salts such as potassium and magnesium to dissolve in the water and be lost. Moreover, the shredded potatoes fried in this way have more cross-sections and an increased surface area, which will also absorb more oil.

　　Cooking tip: Adding vinegar early not only increases the taste, but also improves the absorption rate of nutrients such as protein, calcium and vitamin C. Adding salt later will soften the potato shreds and increase the loss of vitamin C. If salt is added too early, it will increase sodium intake.

　　Sixth place: Spicy potato shreds.

　　This is a very popular dish in restaurants in recent years. Shredded potatoes are fried and then added with chili pepper and other seasonings. It is fragrant and spicy, but it loses a lot of nutrition.

　　Cooking Tips: Not only the nutrients of fried potato shreds are almost lost, but also carcinogens are produced and more grease is attached, which is harmful to the food. healthy Particularly disadvantageous.