Introduction: As we age, the health of middle-aged and elderly people becomes the focus of our attention. In the coming soonNew Year, choose one for the elders in the familyDeliciousNutritious food will be a way for us to show our love. This article will recommend a food to everyone-Sweet potatoesSweet potatoesIt is not only sweet and delicious, but also nutritious, moderate, and very suitable for middle-aged and elderly people. Next, I will introduce the nutritional value of sweet potatoes, the variety of cooking methods, and the precautions, hoping to help you provide health for the elders in the familyDiet
Sweet potatoesIt is a low-fat, high-fiber food rich in carbohydrates, carotene,Vitaminsa、Vitaminsc and so onNutrition facts。In addition, it contains calcium, iron, phosphorus, etcMinerals, which has many benefits for the health of middle-aged and elderly people.
1. Improve constipation
Sweet potatoesMedium-richDietary fiberIt can promote intestinal peristalsis, increase the volume of stool, and soften stool, thereby preventing the occurrence of constipation. Fiber can also be increasedProbioticsgrowth and activity, maintain the balance of intestinal flora, promoteDigestive tractThe health of the inner environment.
2. Protect the cardiovascular system
Sweet potatoesThe potassium content helps to maintain blood pressure stability and reduce the risk of cardiovascular disease. High blood pressureIt is one of the common health problems of middle-aged and elderly people, and moderate intake is rich in potassiumSweet potatoesIt can balance the ratio of sodium and potassium in the body and effectively control the increase in blood pressure.
In addition,Sweet potatoesNattoEnzymes andVitaminsK also has a certain protective effect on cardiovascular health, can prevent the formation of blood clots, and decreasesCardiovascular and cerebrovascularOccurrence of events.
3. Enhance immunity
Sweet potatoesAbundantVitaminsa andVitaminsc is especially important for middle-aged and older people, they help:Boosts immunity, increaseResistanceto prevent the occurrence of colds, flu and other diseases. Vitaminsc can also promote the synthesis of collagen, maintain the elasticity of **, and delay aging.
4. Maintain healthy bones
Sweet potatoesThe calcium and phosphorus that are abundant in it play an important role in bone health and can be increasedBone density, preventionOsteoporosisof occurrences. Middle-aged and elderly people need to consume enough nutrients through food to protect bone health due to the accelerated rate of bone loss.
Sweet potatoesThere are various cooking methods, which can be baked, boiled, steamed, sautéed, and other ways. Here are two simple and easy-to-do onesSweet potatoesGastronomyFYI.
1. Roasted sweet potatoes
1. Wash the sweet potatoes without peeling them, and prepare a kitchen paper towel.
2. Preheat the oven to 200°C.
3. Place the sweet potatoes on a baking net and place them on a baking sheet.
4.willBaking sheetPut in the preheated oneOvenMedium, bake for 50-60 minutes, or untilSweet potatoesSoften.
5. Take out the sweet potatoes and let them cool slightly before eating.
2. Sweet potato porridge
1. Wash the sweet potato, peel and cut into pieces; Wash the rice.
2. Put the rice into a pot, add an appropriate amount of water, bring to a boil over high heat, then turn to low heat and cook for 20 minutes.
3.JoinSweet potatoesblocks, continue to cook for 15-20 minutes, or untilRicewithSweet potatoesAll ripe.
4. Add an appropriate amount of sugar to taste according to personal taste, stir well and serve.
The above two methods are simple and easy to learn, and are suitable for daily consumption at home. AbsolutelySweet potatoesThere are many other cooking methods, and you can try them in innovation according to your tastes and preferences. You can try to put itGlutinous sweet potatoesMadeHanamakiSweet potatoesMashed taroetcGastronomy, increaseDietThe fun makes middle-aged and elderly people fall in love with healthSweet potatoes
1. Choose fresh sweet potatoes
In the selectionSweet potatoesWhen choosing a complete epidermis, a full block, no spots, and no mildewFresh sweet potatoesFresh sweet potatoesThe color is bright, the texture is firm, the taste is better, and the nutritional value is higher.
2. Mix with other ingredients in moderation when cooking
Sweet potatoesThe taste is sweet and hot, and it is easy to get hot. Middle-aged and elderly people are eatingSweet potatoes, can be combined with other ingredients in moderation, such as:VegetablesLegumesLean meatetc., increasing the diversity of nutrients, and decreasingSweet potatoesof heat.
3. Control the amount of food consumed and avoid excessive intake
Sweet potatoesAlthough it is rich in nutrients, it also contains a certain amount of starch and sugar, and middle-aged and elderly people should control the amount of food they consume and avoid excessive intake. EspeciallyDiabetesPatients should consult a doctor or dietitian for advice on an individual basis.
The health of middle-aged and elderly people is an important concern for families, so we need to choose foods that are both delicious and nutritious for them. Sweet potatoesAs a kind of bothDeliciousIt is also a healthy food, which is very suitable for middle-aged and elderly people. It is rich in a variety of varietiesNutrition facts, can improve constipation, protect the cardiovascular system,Boosts immunityMaintain healthy bones. In terms of cooking,Sweet potatoesThere are diverse practices such as:Roasted sweet potatoesSweet potatoesPorridge, etc., is not only easy to learn, but also suitable for the taste preferences of middle-aged and elderly people. in consumptionSweet potatoesWhen you need to pay attention to choosing freshSweet potatoes, with other ingredients in moderation, control the amount of consumption, to ensure the safety and nutrition of eating. I hope you can try to make one for middle-aged and elderly peopleDeliciousHealthy and healthySweet potatoesFood, to express love and blessings to them.