October 31, 2019
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【秋季食材】番薯是最佳腸胃清道夫
#黃心較紫心甜
#連皮吃更有益
#星期四食材
黃紫番薯各擅勝場
秋風一吹，又到吃煨番薯的季節。從中醫角度來看，番薯健脾胃、補氣血、通便秘，是健康的粗糧。站在煨番薯檔前，苦惱究竟選黃心番薯好還是紫心番薯好？黃心番薯的橙黃色來自胡蘿蔔素，對維持眼睛健康及改善粗糙皮膚很有幫助，亦可增強人體免疫力。紫心番薯的紫色來自花青素，是很強的抗氧化物，具抗衰老功效，對心血管健康亦有幫助。兩種顏色的番薯各有好處，不妨貪心一點兩款都買吧！
挑選生番薯時，應該選擇飽滿有重量、表皮光滑、坑洞少、鬚根少、沒有蟲咬斑點的。至於番薯該如何烹調？由於花青素及胡蘿蔔素均會隨著水份流失，所以不宜放入水中烚煮，建議用蒸或烤焗方法，以保存更多營養素。進食時不妨連皮吃，因為番薯皮都含有豐富維他命、礦物質及纖維素。
番薯豐富的纖維量容易產生飽肚感，想減肥人士可嘗試用適量番薯取代部份米飯食用。而不少人忌諱多吃番薯易放屁，那是因為番薯含有氧化酶，腸道細菌消化氧化酶時會產生氣體，容易造成胃氣、腹脹、打嗝甚至放屁，所以容易胃脹人士不宜多吃。
番薯－ 性平，能健脾胃、補氣血，亦有通便秘的功效。適合脾胃虛弱、營養不良、氣血兩虛、產後或習慣性便秘者食用。注意：容易胃脹人士不宜進食。
Different sweet potatoes with different benefits
Autumn breeze reminds you that it is the season to eat roasted sweet potato. From a Chinese medicine perspective, sweet potato can strengthen the spleen and stomach, replenish qi and blood, and is suitable for constipation relief. It is a healthy coarse grain. It is hard to decide between yellow-flesh or purple-flesh sweet potato when standing at the roasted sweet potato stall. Orange-yellow flesh in sweet potato comes from carotene, which is good for maintaining eye health and improving skin health, and can also enhance immunity. Purple flesh in sweet potato comes from anthocyanins, which is a strong antioxidant, has the effect of anti-aging, and helps to improve the cardiovascular health. The two colors of sweet potatoes have their own benefits, so you can buy both of them!
When selecting raw sweet potato, you should choose the one which is heavy, with smooth skin, less potholes, less roots, and no insect bites. How do you cook sweet potato? Since anthocyanins and carotene is lost in water, they should not be boiled in water. It is recommended to steam or roast the sweet potato to preserve more nutrients. You can eat it with skin, because the sweet potato skin is rich in vitamins, minerals and cellulose.
The rich fiber content of sweet potato is easy to produce a feeling of fullness. Those who want to lose weight can try to replace some rice with a proper amount of sweet potato. And many people are afraid to eat too much sweet potato as it makes a person fart. As sweet potato contains oxidase, intestinal bacteria will produce gas when digesting oxidase, it can lead to stomach qi, abdominal bloating, snoring and gassiness, so it is not suitable for those prone to abdominal bloating.
Sweet Potato- mild in nature, can strengthen the spleen and stomach, replenish qi and blood, and suitable for constipation relief. It is suitable for those with asthenic spleen and stomach, with lack of nutrients, with asthenic qi and blood, with chronic constipation, or postpartum ladies. Note: it is not suitable for those prone to abdominal bloating.
