Myths that potatoes are fattening, are finally over. In recent years, this was in the health news, written off if you had to pay attention to eating it before the pounds fly there. This misconception must be put into perspective by the preparation of various portions of potatoes …
Potatoes have a fixed value (tradition) in our diet. They are healthy, come in many colors and are easy to prepare, easy to digest. Potatoes do not cause obesity. Both the potato and the skin are essential nutrients: complex carbohydrates, fiber, vegetable proteins, minerals (eg iron, potassium), antioxidants and vitamins B1, B6 and C. Moreover, potatoes contain no fat.
Be careful with your food
Potatoes are not naturally fat. That they make you fat, is therefore unjustified. Their bad reputation they have due to some preparation (eg, frying) and unhealthy habits such as pouring extra sauce. That they contain starch, also feeds the prejudice that potatoes obesity. Nevertheless, complex carbohydrates such as starch, healthy energy suppliers. Nutritionists are not in favor of low-carbohydrate diets. They are usually rich in protein and fat but keep out of the menu includes potatoes. These diets do not guarantee a stable long-term weight reduction and may increase the risk of chronic diseases such as cardiovascular disease.
Preparation and lifestyle
Potatoes undergo more operations, the less fiber and vitamins they contain. Boiled and steamed potatoes enjoy absolute preference. Prepared in the skin, they lose less vitamins and minerals. Deliver cold boiled potatoes and steamed more fiber, allowing them to counter constipation. On average, 3 to 5 potatoes per day (150-250 G) is recommended. What exactly is appropriate portions for you depends on your age, gender and physical activity. Those who performed heavy physical labor or intense sports, has more energy than someone with a bureaujob not sport.
Tips and advice
In order to retain maximum nutritional value of potatoes:
* Buy more rugged, cool and dry potatoes. Note that they no runners or green specks.
* Store potatoes in a cool (+ / – 7 ° C), dark, well ventilated place, such as the basement but not in the refrigerator. Put them in a perforated paper bag, a net or an open basket. Shake it occasionally, and remove the moist potatoes.
* Clean the potatoes well under running water if you prepare them in their skins. Pierce them with advance preparation in the microwave. This prevents the potatoes pop.
* Cut the eyes of the potato growing and use no green species. They contain a natural toxin solanine. That substance is therefore in the boiling water so you better not reflected in other preparations.
* Never put peeled potatoes in water before long, because that vitamins are lost.
* Bring water to a boil first and only then add the potatoes. So that you avoid too many vitamins and minerals lost in the cooking water.