Главная 7 Child development 7 Potatoes and proper nutrition: debunking myths!

Potatoes and proper nutrition: debunking myths!

Potatoes and proper nutrition: debunking myths!

Myth number 1: In the potato almost no nutrients

Potato has a lot of useful properties, therefore it is undesirable to completely exclude it from the diet. There are many vitamins in it, first of all vitamin C – 20 mg per 100 g. This is practically the same as in black currants. Potatoes boiled in their uniforms have a lot of potassium salts, which are necessary for the proper functioning of the vessels and the heart (568 mg per 100 g is more than in mushrooms or bananas).

In addition, this root vegetable is rich in vitamins of group B, useful amino acids, phosphorus, zinc, magnesium, silicon, and other nutrients necessary for normal life.

Myth number 2: Potatoes are solid carbohydrates

Yes, because of the high starch content in potatoes, there are a lot of carbohydrates (about 40 g per 100 g), but these are complex carbohydrates that the body needs so much that potatoes can be used even by people with type 2 diabetes. Because everything is good in moderation.

If you exceed it, then the carbohydrates are converted in the body into lipids, that is, into fat, which is immediately deposited in the most inappropriate places, and the arrow on the scales will swing to the right. Potato starch reduces the level of harmful cholesterol, that is, has anti-sclerotic effect.

Myth number 3: Potatoes spoil the shape

Probably, the myth of high calorie potatoes came from the fact that we eat potatoes just baked with mayonnaise and even with pork, and children just love french fries and potato chips. In fact, the calorie content of the potato itself is small, and the overall figure depends on the method of cooking.

Potatoes and proper nutrition: debunking myths!

Myth number 4: Potatoes are best eaten as rarely as possible.

The more additional ingredients in a dish with potatoes, the higher its energy value, that is, caloric content. The least calories in potatoes, boiled in uniform – 66 kcal.

If it is peeled and boiled, get 75 kcal. Potatoes baked in their skins will give 80 kcal.

So, such a side dish can be easily allowed once a day. In order not to gain weight, you just need to properly prepare the potatoes and know the measure.

For example, boiled potatoes can be eaten daily, while a portion of an adult – 2-3 medium-sized potatoes.

Myth number 5: Dietary dishes with potatoes do not happen!

It happens, because you can eat it even raw. But one of the easiest, tasty and useful ways to cook potatoes is to bake whole potatoes on a fire or in the oven. Appetite will add a pinch of salt, a little oil (butter, olive, sunflower), garlic, dill, parsley and other herbs to your taste.

And you can dream up! Potatoes go well with vegetables, especially with fresh ones, such as in a salad. Unusually sounds to us, but from a dietary point of view, this approach will be the most correct.

If the potato itself will serve as a side dish, it is better to use it as such in the morning. There are other options!

Potatoes and proper nutrition: debunking myths!

  • 500 g pumpkin;
  • 500 grams of potatoes;
  • 0.5 liters of milk (can be skimmed);
  • 300 ml of chicken broth;
  • olive oil;
  • a pinch of salt;
  • a pinch of pepper;
  • Greens to choose from: dill, parsley.
  1. Peel potatoes with pumpkin and cut into cubes. Lightly fry in olive oil, then put into a pan and pour over with milk. Bring to a boil, then cook for 40 minutes over medium heat.
  2. Grind to a state of mashed potatoes, salt and pepper.
  3. Add chicken broth, bring to a boil again and cook for 5 minutes, or leave to stand.
  4. Add greens before serving.

Potatoes and proper nutrition: debunking myths!

Potato stewed with vegetables

  • 1.5 kg of potatoes;
  • 4 onions;
  • 6 cloves of garlic;
  • 1 carrot;
  • 10 tomatoes;
  • 1 sweet pepper;
  • Vegetable oil;
  • A pinch of salt.
  1. Peel potatoes and cut into slices. Put in a deep frying pan, salt and add water so that it covers the potatoes. Cover and simmer over low heat.
  2. Grate carrots, chop tomatoes, onions, garlic and pepper. Mix vegetables and fry.
  3. Add fried vegetables to potatoes, mix and simmer until tender.
  4. Before serving the dish can be sprinkled with herbs.

Potatoes and proper nutrition: debunking myths!

Potato salad with cheese

  • 200 grams of potatoes;
  • 120 grams of hard fresh cheese;
  • 100 g low-fat sour cream;
  • 6 cloves of garlic;
  • a pinch of salt;
  • a pinch of pepper;
  • Greens to choose from: dill, parsley.
  1. Peel and boil potatoes, chop into slices with cheese.
  2. Chop garlic into small pieces, mix with finely chopped greens, pour sour cream.
  3. Add cheese with potatoes, season with salt and pepper to taste. Enjoy your meal!

О admin


Check Also

Baby skin: problems and solutions

By the time of birth, the baby’s skin is fully formed, that is, it has ...

Code of courtesy: teach your baby good manners

According to the deep conviction of most parents, the child should behave decently not only ...

How to increase lip volume

Spring is the best time for kissing, and in order to attract them as often ...

We sculpt and pour: modern materials for the development of fine motor skills

Plain or kinetic, cosmic sand, mass for modeling, dough – all these materials are malleable, ...

There is a difference: the most comfortable posture in labor

There are several variants of positions during childbirth: on the back, squatting, on the knees, ...

Regress in development: where it comes from and whether it is necessary to fight it

The first 3-4 years of life the baby is actively developing and acquiring the knowledge ...

Season mono-diets: late fruits and berries for weight loss

Summer is nearing the finish line, but for those who are not indifferent to what ...

New baby porridge

Until the year, many mothers feed their babies with ready-made baby cereals – and they ...

Quartet of special importance

For children, four elements are very important: iron, iodine, calcium and phosphorus. Their deficiency can ...

What medications can I take for pregnant women?

The truth is that any medicine that enters the body, in varying degrees, has an ...

Dad can?

Moms are by nature closer to children, especially in the first years of life. But ...

How to teach kids to play together?

Even three-month-old babies can “communicate” with each other: a chorus of chorus and agukka, grimace, ...

How to cope with the “fog” in my head

“Adrenal fatigue” (adrenal fatigue) is not a completely medical term, but is actively used by ...

How to make milk mixture?

First of all, wash your hands and dishes thoroughly: bottle, pacifier, cap. It is best ...

New Year’s royal

Sturgeon black caviar, or Caviar, as it is called all over the world, is a ...

Concert for rattles with orchestra

Caring mothers and fathers even before the birth of a baby are interested in methods ...

How to make milk formula for babies

First of all, you need to correctly calculate a single portion. It directly depends on ...

Fluffy plasticine: children play, mothers relax

Before the start of classes fluffy clay need to knead. The material is molded not ...

Opening of the exhibition “Michelangelo

How to reduce family expenses in a crisis

That’s what, according to experts, we can do right now to start saving. Buying products ...

How to joke with children?

Mishin’s dad is a cheerful person. Joker, humorist – otherwise he is not called. “Come ...

Doll – the key to the door to adulthood

It all starts with a baby doll that your very tiny daughter is nursing: putting ...

Irreplaceable helpers (hormones)

Nature finely balanced hormone levels in a woman’s body, and the level of concentration of ...

Leather: the main patron

The skin is one of the largest and most complex organs that has many functions ...