Sweetpotato is a perennial bulbous plant native to tropical and subtropical regions of Central and South America.
It belongs to the group of root vegetables, because of the large root, which is characterized by a starch and sweet flavor.
Various civilizations used it for at least 5000 years. Today, the mass consumed in America, Asia and Africa, and the most products in China, Indonesia and Uganda.
In Europe, the sweetpotato slightly less frequent, but the last ten years has become increasingly popular. It is grown in our region, where it is known under the name “yam”.
Batat can fill a large part of everyday human food needs.
Nutritionally comprising a plurality of carbohydrates, vitamins and minerals.
Extremely high levels of vitamin A sweetpotato ranks among the foods that should not be avoided.
Also, a good source of fiber, biotin, potassium, phosphorus and B vitamins, vitamin C, beta-carotene and metal manganese and copper.
It also contains phytosterols, carotene and carotenoids, folic acid, vitamins D and E and magnesium and iron.
It contains a lot of starch and very little fat and is a high energy food.
It is recommended for athletes and diabetics and those who for medical reasons must be careful to nutrition.
Nutrient sweetpotato has a very good effect on the endocrine system organs.
A beneficial effect on the colon, spleen, pancreas, stomach and kidneys.
It can help with skin problems.
Excellent neutralize harmful free radicals in the body and strengthens the entire immune system.
Control weight and blood sugar if you have diabetes or excess weight, incorporate healthy sweetpotato to your menu, and enjoy its aromatic flavor and health benefits.
Complex carbohydrates and fiber in Batata allow a gradual and slow release of sugar and its absorption into the bloodstream.
Therefore, it is an excellent food for those suffering from diabetes.
It is a favorite food and the people that control body weight.
The richness of the fibers provide satiety without feeling the weight and fat storage.
An additional advantage of sweet potatoes lay in manganese, which abounds.
It assists in the metabolism of carbohydrates and is a factor in a number of enzymes, which are important for the production of energy and of essential antioxidant.
Protection against cardiovascular disease Because sweetpotato sweetpotato is a source of vitamin B6 reduces the risk of heart disease.
Specifically, vitamin B6 is needed because the body breaks down a substance called homocysteine, which can directly damage blood vessels.
It has been shown that individuals who have suffered a heart attack, despite having had normal or even low cholesterol often have very high levels of homocysteine.
Mineral Potassium helps control blood pressure, and sweetpotato it also abounds.
Therefore, a people who do not eat enough fruits and vegetables, and also entered too much sodium (excessively salty foods) because they often lack of potassium.
Insufficiently of potassium combined with a high sodium diet often leads to hypertension.
Batat can help in all these states because it reduces high blood pressure and protects the heart and blood vessels.
Cancer prevention Beta-carotene from sweet potatoes is a powerful antioxidant.
Studies have shown that people who eat foods with a high content of beta-carotene (orange and leafy vegetables) have a reduced risk of cancer.
Sweetpotato was clearly effective in the effect of reducing the risk of lung cancer, colon and stomach cancer.
One study, carried out against women in the period before menopause, found that eating lots of vegetables containing beta-carotene, folic acid, vitamin C and fiber (like sweet potatoes) reduces the risk of breast cancer by 50%. Because sweetpotato contains more beta-carotene than carrots and more vitamin C than tomatoes, oncologists and associations for the treatment of cancerous patients suggest regular use sweet potatoes in your diet.
The same position is confirmed by the American Institute for Cancer Research.
All colors of sweet potatoes While seemingly resembles an ordinary potato, actually connected to it only from afar.
I do not belong to the same botanical family.
The root of sweet potato is gnarled, elongated and pointed shape and smooth bark, which can be yellow, orange, red, purple, beige and brown.
Cleaned sweetpotato is also a wide range of colors – white, yellow and beige, through orange and red, to pink and purple.
It should be borne in mind that the fruits of orange, pink and red wetter and sweeter than white and yellow types. The diet, apart from the tubers, and sometimes uses its young leaves and shoots.
How to prepare batat Sweetpotato is usually eaten cooked or baked.
You do not need it because the brine due to the abundance of minerals literally – delicious.
In order to preserve its aromatic taste better by steaming, but in the water, about 30 – 40 minutes.
You can bake as potatoes and serve as a side dish, but also prepared as a main dish.
Due to its interesting colors on the plate looks very attractive in the form of puree.
It is suitable for making dumplings, bread, and various desserts (puddings, pies, strudels).
The young leaves and shoots can be prepared as spinach and root can eat while raw.
Eat it with bark – bark sweet potato contains useful dietary fiber. Stew of red lentils and sweet potatoes.
Ingredients for four people:
2 cups red lentils
1 green zucchini
2 tablespoons tomato paste
2 tablespoons olive oil
50 g smoked tofu leaf parsley
a pinch of salt a little freshly ground pepper .
Red lentils rinse well under cold running water in the lurch . Carrots, sweet potato and grate them on the grater flask. In the deeper pot pour olive oil, add the chopped onion and cook until Shut up. Add the tomato puree. Briefly sauté and pour small amount of water. Add the grated carrot and cook for another 5 minutes. Pour 4 cups of water, washed lentils and grated sweet potato and flask. Cook for 15 – 20 minutes, if necessary, top up more water if too thick. Finally, add the chopped parsley, salt and pepper to taste. When stew is done, add the smoked tofu, cut into cubes.
Diseases and conditions in which it is particularly recommended consumption of sweet potatoes:
heart and stroke disease
heart and blood vessels
Night blindness weak immunity acne