The benefits and harms of boiled potatoes for the human body
Potatoes have outstanding taste and nutritional qualities. Tubers are used to make mashed potatoes, salads, soups, baked appetizers, and even desserts. Vegetable - a source of protein, vitamins B, C, PP, K, carotenoids, silicon, calcium, manganese, copper. To preserve valuable substances for the body, potatoes must be properly cooked. The most beneficial way is to boil potatoes with or without skin.
The main character of the article will be boiled potatoes: their benefits and harms, chemical composition, calorie content and nutritional value, use in folk medicine and for weight loss, possible harm and contraindications.
The content of the article
Chemical composition, trace elements and characteristics of potatoes
Potato - herbaceous plant of the Solanaceae family... Its tubers are an important food product that is consumed on all continents by millions of tons per year.
Attention! Green fruits are inedible as they contain the alkaloid solanine. This organic substance protects the plant from damage by bacteria and some species of insects, but its high doses are toxic to the human body. Removal of the skin to a depth of more than 1 cm and prolonged heat treatment keep the fruit fit for consumption.
There are over 5 thousand varieties of potatoes, characterized by resistance to diseases and pests, short ripening periods, high yields. All varieties are conditionally divided into four groups: table, feed, technical and universal. The most popular - table - varieties have oval or rounded tubers with eyes, tender pulp and a starch content of no more than 18%.
The chemical composition and nutritional properties of tubers depend on varieties, climatic and weather conditions, cultivation techniques, soil type, terms and conditions of storage. With proper heat treatment, the beneficial substances of potatoes are practically not lost.
On average, boiled potatoes without peel and salt contain:
- water - 77 g;
- proteins - 1.7 g;
- fats - 0.1 g;
- carbohydrates - 18.2 g;
- dietary fiber - 1.8 g;
- ash - 0.72 g;
- starch - 14.2 g
The biological value of potatoes as a food product is determined by vitamins... The tubers contain carotene (provitamin A), B vitamins (thiamine, riboflavin, choline, pantothenic acid, pyridoxine, folates), ascorbic and nicotinic acids, vitamins E and K, betaine.
The acidity of potato juice depends on the content of organic acids... The tubers are richest in citric acid, in smaller quantities - oxalic, lactic, malic, tartaric, isolimonic, chlorogenic. The acidity level for potatoes is set within 5.6-6.2. Fats account for an average of 0.15% of the wet weight and are represented by palmitic, linoleic, linolenic acids.
Boiled potatoes are a valuable source of minerals... The tubers contain calcium, potassium, magnesium, sodium, phosphorus, as well as trace elements - copper, manganese, iron, selenium, zinc. The mineral composition of the raw product is more varied and also includes silicon, sulfur, chlorine, aluminum, boron, vanadium, iodine, cobalt, lithium, molybdenum, nickel, rubidium, strontium, chromium, zirconium.
How much sugar is in boiled potatoes
The sugars in potatoes are digestible carbohydrates (based on 100 g of product): sucrose - 0.18 g, fructose - 0.28 g, glucose - 0.33 g. There is not much sugar in mature tubers, from 0.5% to 1.5%, but it can accumulate up to 5-6% or disappear completely.
The decisive factor is air temperature, duration and storage conditions... So at a temperature of + 10 ° С in 100 g of potatoes 3.58 mg of sugar is formed and the same amount is consumed. At a lower temperature (0-10 ° C), sugar accumulates in the tubers to a certain level, after which it remains unchanged. The most favorable storage temperature will be above + 10 ° C, when more sugar is consumed than accumulated.
Sugar level also depends on the type of potato... On average, 100 g of boiled potatoes contains 0.8 g of sugar, respectively, 1 kg - 8 g.
Reference. A higher concentration of sugar in the tubers adversely affects its taste and useful qualities: a sweet taste appears, the potatoes darken during cooking.
Calorie content, BZHU and nutritional value of boiled potatoes
Boiled potatoes with or without skins have almost identical caloric content and nutritional value... The first values characterize boiled potatoes "in their uniforms", the second - boiled without a peel:
- calories - 87/86 kcal;
- proteins - 1.9 / 1.7 g;
- fats - 0.1 / 0.1 g;
- carbohydrates - 18.3 / 18.2 g.
Boiled potatoes - benefits for the body
The benefits of boiled potatoes for the body are significant. It is a source of vitamins and mineralsthat contribute to health and beauty, prevention of diseases of the heart, blood vessels, liver, kidneys, nervous and digestive systems.
Boiled potatoes - an almost indispensable product in the daily diet... Often it is prescribed as a therapeutic food to reduce body weight and cleanse the body of toxins and toxins.
On the beneficial properties of other crops:
Health benefits and harms of eggplant
Biological value and dietary qualities of the product due to the properties of each vitamin in it:
- Vitamin A (beta-carotene). A powerful antioxidant, slows down the aging process, takes part in the formation of new cells, protects the body from colds and urinary infections, provides night vision, is necessary for the full functioning of the immune system.
- Vitamin B1 (thiamine). Supports the work of the heart, the health of the nervous and digestive systems, stimulates the growth of bone and muscle tissue.
- Vitamin B1 (riboflavin). Promotes blood oxygen saturation, regulates the activity of the thyroid gland, supports the reproductive system, takes an active part in the metabolism of proteins, fats and carbohydrates.
- Vitamin B4 (choline). Responsible for neuromuscular transmission, increases the efficiency of the brain, improves memory, lowers arterial and intraocular pressure, slows down heart contractions.
- Vitamin B5 (pantothenic acid). Regulates metabolism, helps control weight, stimulates the production of steroid hormones, which makes it a powerful tool for the treatment and prevention of arthritis of various origins, heart disease, and allergic reactions.
- Vitamin B6 (pyridoxine). Responsible for the metabolism of proteins and fats, the assimilation of unsaturated fatty acids, participates in the processes of hematopoiesis, the synthesis of histamine and hemoglobin, lowers cholesterol levels, and inhibits the aging process.
- Vitamin B9 (folates). Promotes better absorption of iron in the body, affects mood, appetite, the state of the nervous system, without it, normal growth and development of embryonic tissues is impossible.
- Vitamin C (vitamin C). Protects a person from viral and oncological diseases, is necessary for the formation of collagen, thereby restoring moisture and elasticity of the skin, and normalizing oxidation-reduction processes.
- Vitamin E (alpha tocopherol).Strengthens the body's defenses, has antioxidant properties, has a beneficial effect on the skin, provides tissue respiration, and supports the normal activity of the gonads.
- Vitamin K (phylloquinone). Regulates blood clotting processes, prevents the deposition of calcium salts in soft tissues and organs, and reduces the risk of prostate cancer.
- Vitamin PP (a nicotinic acid). Participates in the formation of enzymes and lipid metabolism, improves microcirculation, dilates small blood vessels, has detoxification properties, relieves puffiness.
- Betaine... Improves liver function, prevents the risk of breast cancer, protects skin cells from moisture loss, prevents obesity and Alzheimer's disease.
Use in traditional medicine
The properties listed above make it possible to use potatoes for prevention and therapy. various diseases. As a medicinal raw material, not only boiled, but also fresh grated potatoes and their juice are used.
Hot boiled mashed tubers are especially popular in treatment diseases of the upper respiratory tract and lungs. Steam inhalation over hot potatoes helps with coughs, runny nose, bronchitis, sore throat, pharyngitis.
Boiled potatoes are good for digestive problems: gastritis with high acidity, gastric ulcer and duodenal ulcer. The vegetable inhibits inflammation, regulates the acidity level of gastric juice, envelops the mucous membranes, protecting against the effects of physical, chemical and mechanical irritating factors.
Gruel from mashed potatoes and milk well softens, moisturizes, nourishes the skin, smoothes fine wrinkles.
What else is boiled potatoes useful for? It cleans the liver and gallbladder from salt stones, normalizes liver function.
The following recipe is used for therapeutic purposes.:
- Rinse 4-5 medium tubers well with soapy water, cut out the eyes.
- Pour 3 liters of water into a saucepan, cook over low heat for 4 hours, add a little salt at the end.
- Grate into liquid puree, cool.
- After a few hours, the puree will settle, a clear liquid forms on the surface. It must be drained into a clean glass container with a lid and stored in the refrigerator.
- Take 2 tbsp. l. three times a day half an hour before meals. The course of treatment is 1.5 months.
Boiled potatoes and mashed potatoes when dieting
It is believed that eating potatoes is the reason for the appearance of extra pounds. This is justified if you abuse fried potatoes in oil, seasoning them with high-calorie sauces, adding butter to mashed potatoes. On the contrary, boiled potatoes or in a uniform without salt will help normalize and maintain weight, cleanse the intestines of toxins and toxins.
The vegetable is well absorbed by the body, and starch is broken down to simple sugars and does not affect the set of extra pounds. In addition, the vegetable has a low calorie content (86 kcal per 100 g of product), contains practically no fat, but is rich in carbohydrates and proteins.
To keep valuable substances in the composition, you need to cook the tubers in a small amount of purified water. It is not necessary to pre-soak potatoes in water for a long time, as its taste and nutritional qualities change.
The potato diet is based on eating potato dishescooked with a minimum calorie content, without salt, butter, milk. The effectiveness of the diet will increase with fresh vegetables, low-fat kefir, which will protect against bloating, gently and gently cleanse the intestines.
There are several options for losing weight on potatoes: fasting day and diet lasting from 3 to 7 days. The fasting day allows the use of 1.5 kg of young boiled potatoes in their skins, divided into 4-5 meals. It is allowed to season potatoes with herbs: dill, parsley, basil, onions. It will take up to 1.5 kg per day. You can use this technique no more than twice a month.
It is recommended to drink plenty of fluids between meals.... It can be still purified water, green tea without sugar, herbal tea. It is useful to drink 200 ml of potato juice made from raw tubers on such a day. The juice has a pronounced anti-inflammatory effect, normalizes the functions of the urinary system, stimulates the intestines, relieves the body of toxic substances.
Reference. Nutritionists recommend spending a fasting day on boiled potatoes for people suffering from hypertension, atherosclerosis, nephritis, heart failure.
The three-day potato diet is ideal for thosewho wants to quickly lose weight by a few pounds. During this time, they consume no more than 500 g of boiled potatoes without oil and salt, drink at least 2 liters of water per day, unsweetened green tea.
The seven-day diet is harder to tolerate, therefore, you can add low-fat dairy and sour milk products, chicken eggs, fresh vegetables (cabbage, peppers, carrots, asparagus, cucumber) to the menu. For a varied diet, potatoes can be baked, cooked in slices or in their uniforms. With severe hunger, you can afford 100 g of dietary meat, if you want something sweet - a handful of prunes, raisins or dried apricots, 1 tsp. honey. It is recommended to use the liquid in the same amount - 1.5-2.5 liters of water per day. On average, you can get a good result per week - minus 2-5 kg.
At the end of the potato dietTo consolidate the effect, the usual products are introduced gradually and in small quantities. Better to start with apples, citrus fruits, brown rice, whole grain bread, and after 15-20 days include the rest of the "right" foods. The ban includes alcohol, flour, sweet, fatty and fried foods, spices, pasta from white varieties, sausages, semi-finished products, fast food.
Read also:
Potential harm from boiled potatoes
Harm to health can benefit from eating potatoes grown with nitrates... Exceeding the permissible norm of nitrates in the body threatens food poisoning, the occurrence of respiratory failure, and increases the risk of cancer.
The vegetable rind contains solanine - hemolytic poison, which usually accumulates in old skin or when exposed to direct sunlight. It causes nausea, vomiting, and dizziness.
Due to the starch content high doses of boiled potatoes can cause disturbances in the frequency and consistency of stools, in people with intolerance to the product - provoke an allergic reaction in the form of rashes, peeling on the skin, itching, Quincke's edema.
Who shouldn't use
It is recommended to limit or completely exclude boiled potatoes from the diet for people with allergy to the product, with acute urolithiasis, increased gas production, constipation.
Conclusion
Boiled potatoes are an affordable and satisfying product. If you eat the root vegetable in moderation, then the benefits of boiled potatoes for the body are great: it normalizes metabolism, cleanses the intestines, liver and blood from toxins and toxins, improves the functioning of the digestive tract, and promotes fat burning.
The vegetable is easy and quick to prepare, with proper cooking it retains useful qualities, vitamins, micro- and macroelements. And the most important thing is that the dishes turn out to be tasty and satisfying, they are successfully combined with other "right" products.