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Healthy baked potatoes
Potatoes are an underrated product, because they are not just the simplest vegetable for cooking various dishes, but also a very useful product that has a beneficial effect on the body, because they contain many essential vitamins, minerals, and organic acids.
Nutritionist Alyona Yudina told FoodOboz exclusively about all the beneficial properties of potatoes, how to cook them properly, how many times a week you can eat them, and who should avoid them.
Useful properties of potatoes:
- improves digestion
- lowers cholesterol levels
- is the prevention of cardiovascular diseases
- prevention of cancer
- strengthens the immune system
- reduces the external manifestations of aging
- improves blood circulation
- lowers blood pressure
- maintaining fluid balance in the body
"That's why potatoes are so necessary for athletes, children, and pregnant women who need large reserves of energy for an active day," the expert recommends.
How many times a week can you eat potatoes and at what time?
It's best to eat potato dishes in the morning - for lunch, for example. You shouldn't eat potatoes for dinner because they are quite high in calories.
It's worth noting that you don't need to eat this product every day, best of all, 2-3 times a week, provided it's properly cooked
How to cook potatoes properly to make them healthy?
"For potatoes to be really healthy, they need to be cooked properly, namely: baked, you can bake them right in their skins, or make 'boats'. You can even make rustic potatoes, for which there is an elementary marinade - 1-2 tbsp of oil per 1 kg of potatoes, bake for 40 minutes at 180 degrees," Alyona explained.
How not to cook this product?
No need to fry, stew in oil, fry in fat, eat mashed potatoes with mayonnaise - this is all a "cholesterol bomb".
Who shouldn't eat potatoes?
"Despite all the beneficial properties of this product, we should not forget that it contains a lot of starch. Therefore, people with diabetes mellitus and insulin resistance should avoid it. But even with such diagnoses, people can eat potatoes, but within the limits of, for example, one or two small potatoes - 120 g," the expert said.
What products can replace potatoes?
You can replace it with complex carbohydrates, any whole grain - rice, buckwheat, bulgur, flattened oatmeal, amaranth, quinoa, pasta, legumes.
It's worth noting that there are also starchy vegetables, such as root vegetables: beets, carrots, turnips, parsley root, celery, parsnips, but they contain a lot of fiber, which distinguishes them from potatoes, which contain much less.
What will happen to your body if you give up potatoes completely?
"This will not have any global impact on the state of the body in general, but we should not forget that the diet should be completely balanced and varied," the expert summarized.
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