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Is potatoes dangerous for the figure?
Potatoes are one of the most controversial foods in dietary nutrition. Many diets are based on the complete or partial rejection of its use, but the “second bread” is the basis of the diet of the average Russian. What about our traditions and Russian dishes?
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More and more nutritionists are saying that potatoes It's exaggerated. But there is no smoke without fire. Why did potatoes not please the adherents of healthy eating and how dangerous is it for the figure? We'll deal with it. "Site".
The energy value of 100 grams of cooked potatoes without additives is approximately 82 kcal. Proteins in it - 2 g, fats - 0.4 g, dietary fiber - 2.2 g, carbohydrates - 16.7 g. Is that a lot or a little? For comparison, we give the same data on buckwheat.
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The energy value of 100 grams of buckwheat porridge on water is 93 Kcal. Proteins it contains 3 g, fats - 0.8 g, dietary fiber - 1 g, carbohydrates - 16 g.
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As you can see, buckwheat, which is harmful to the figure, no one suspects, is slightly more caloric than potatoes and contains almost the same amount of carbohydrates.
DepositPhotos
Everyone knows that complex carbohydrates can provide the body with important trace elements, and the energy obtained from them is stored all day long. So here they are - complex carbohydrates in potatoes: 2.2 g of fiber and from 2.4 to 4.3 g of stable starch.
Resistant starch reaches the large intestine almost undigested, protects against rectal cancer, improves insulin sensitivity, reduces cholesterol, increases satiety and reduces fat stores.
It is said that potatoes have a high glycemic index. Yes, GI fries are 110, more than white buns. But GI mashed potatoes already 80, boiled potatoes - 70, and if it was cooked in a uniform - then all 65, like boiled beets and rye bread.
DepositPhotos
Anyway, highglycemic index They also have some foods that even fans of a healthy lifestyle consider healthy and healthy. For example, pumpkin, muesli with nuts and raisins, carrots and watermelon.
DepositPhotos
In order to more accurately assess the effects of carbohydrates from different products on the human body, the concept of glycemic load (GL) was introduced. It is easily calculated by multiplying the glycemic index (in percent) by the amount of net carbohydrates in a single serving.
Total potatoes in the uniform GN - 11, buckwheat porridge - 8.5. In dietetics, the following scale of the level of GH of individual portions of food is adopted: low is considered to be up to 10, average - from 11 to 19, high - more than 20. The daily GH of a healthy person should not exceed 100 units.
DepositPhotos
So our favorite root vegetable and its starch are not as scary as they scare. The main thing is to cook potatoes correctly: boil peeled or in a uniform.
DepositPhotos
Potatoes, by the way, are among the record holders among plants in terms of potassium content, necessary for the normal functioning of the cardiovascular system. It also contains a lot of magnesium, which is required to maintain bone density.
If you cook potatoes on water and add a small piece of oil or low-fat milk to it, it turns out not too high-calorie, not dangerous for the figure, but quite useful for the rest of the body dish.
Australian Andrew Taylor once analyzed his diet and decided to lose a few dozen pounds of excess weight. To do this, for a year he ate only potatoes and its sweet version, supplementing dishes with salt, herbs, tomato sauce or soy milk.
According to him, “Potatoes contain almost everything you need.” It has a lot of carbohydrates, but also enough protein and fat, and in addition, potatoes are a source of iron, vitamin C and fiber.
Andrew ate 3-4 kilograms of potatoes daily, which allowed him to stay full and not want any other foods. Taylor used potatoes in a variety of forms: baked, cooked, made purees and even cooked potato pancakes.
It is significant that the man felt cheerful and active all this time and, most importantly, was able to lose an impressive 50 kilograms in a year.
Carbohydrates today many consider the cause of excess weight and various diseases. At the same time, nutritionists remind that they are an indispensable source of energy for the body. Carbohydrates are necessary and important in the diet, but not all of them are equally useful. This article will help you learn how to distinguish harmful carbohydrates from healthy ones.
It would seem that it is easier to fry potatoes: sliced, sent to the pan and wait for yourself until it is ready. But for some inexplicable reason, in 9 out of 10 cases, the wayward potatoes burn, stick to the pan, remain raw in the middle or fall apart into an incomprehensible porridge.
"Site" Put together the culinary tricks of experienced housewives that will make your fried potatoes truly perfect.
DepositPhotos
More and more nutritionists are saying that potatoes It's exaggerated. But there is no smoke without fire. Why did potatoes not please the adherents of healthy eating and how dangerous is it for the figure? We'll deal with it. "Site".
The energy value of 100 grams of cooked potatoes without additives is approximately 82 kcal. Proteins in it - 2 g, fats - 0.4 g, dietary fiber - 2.2 g, carbohydrates - 16.7 g. Is that a lot or a little? For comparison, we give the same data on buckwheat.
DepositPhotos
The energy value of 100 grams of buckwheat porridge on water is 93 Kcal. Proteins it contains 3 g, fats - 0.8 g, dietary fiber - 1 g, carbohydrates - 16 g.
DepositPhotos
As you can see, buckwheat, which is harmful to the figure, no one suspects, is slightly more caloric than potatoes and contains almost the same amount of carbohydrates.
DepositPhotos
Everyone knows that complex carbohydrates can provide the body with important trace elements, and the energy obtained from them is stored all day long. So here they are - complex carbohydrates in potatoes: 2.2 g of fiber and from 2.4 to 4.3 g of stable starch.
Resistant starch reaches the large intestine almost undigested, protects against rectal cancer, improves insulin sensitivity, reduces cholesterol, increases satiety and reduces fat stores.
It is said that potatoes have a high glycemic index. Yes, GI fries are 110, more than white buns. But GI mashed potatoes already 80, boiled potatoes - 70, and if it was cooked in a uniform - then all 65, like boiled beets and rye bread.
DepositPhotos
Anyway, highglycemic index They also have some foods that even fans of a healthy lifestyle consider healthy and healthy. For example, pumpkin, muesli with nuts and raisins, carrots and watermelon.
DepositPhotos
In order to more accurately assess the effects of carbohydrates from different products on the human body, the concept of glycemic load (GL) was introduced. It is easily calculated by multiplying the glycemic index (in percent) by the amount of net carbohydrates in a single serving.
Total potatoes in the uniform GN - 11, buckwheat porridge - 8.5. In dietetics, the following scale of the level of GH of individual portions of food is adopted: low is considered to be up to 10, average - from 11 to 19, high - more than 20. The daily GH of a healthy person should not exceed 100 units.
DepositPhotos
So our favorite root vegetable and its starch are not as scary as they scare. The main thing is to cook potatoes correctly: boil peeled or in a uniform.
DepositPhotos
Potatoes, by the way, are among the record holders among plants in terms of potassium content, necessary for the normal functioning of the cardiovascular system. It also contains a lot of magnesium, which is required to maintain bone density.
If you cook potatoes on water and add a small piece of oil or low-fat milk to it, it turns out not too high-calorie, not dangerous for the figure, but quite useful for the rest of the body dish.
Australian Andrew Taylor once analyzed his diet and decided to lose a few dozen pounds of excess weight. To do this, for a year he ate only potatoes and its sweet version, supplementing dishes with salt, herbs, tomato sauce or soy milk.
According to him, “Potatoes contain almost everything you need.” It has a lot of carbohydrates, but also enough protein and fat, and in addition, potatoes are a source of iron, vitamin C and fiber.
Andrew ate 3-4 kilograms of potatoes daily, which allowed him to stay full and not want any other foods. Taylor used potatoes in a variety of forms: baked, cooked, made purees and even cooked potato pancakes.
It is significant that the man felt cheerful and active all this time and, most importantly, was able to lose an impressive 50 kilograms in a year.
Carbohydrates today many consider the cause of excess weight and various diseases. At the same time, nutritionists remind that they are an indispensable source of energy for the body. Carbohydrates are necessary and important in the diet, but not all of them are equally useful. This article will help you learn how to distinguish harmful carbohydrates from healthy ones.
It would seem that it is easier to fry potatoes: sliced, sent to the pan and wait for yourself until it is ready. But for some inexplicable reason, in 9 out of 10 cases, the wayward potatoes burn, stick to the pan, remain raw in the middle or fall apart into an incomprehensible porridge.
"Site" Put together the culinary tricks of experienced housewives that will make your fried potatoes truly perfect.
