The nutritional value of potatoes is underestimated. This is a mistake. Did you know that potatoes have more vitamin C than apples and pumpkins and have more vitamin C than courgettes? They also have five times less calories than pasta and groats. However, potatoes must be properly prepared so that they do not lose their vitamins and minerals.

In Polish cuisine it is difficult to imagine a dinner without potatoes. And yetpotatoeshave been present on our tables for a relatively short time. They began to be cultivated on a larger scale in our country only in the 19th century, although they arrived here much earlier - during the times of Jan III Sobieski, who offered them to Marysieńka as … a garden decoration. However, they seem to be an indispensable component of our diet. We eatpotatoesso often that we do not think about their advantages.

We recommend: Potato juice - properties, how to make it at home? What does potato juice help?

Potatoes: light and valuable

Potatoes are easily digestible, and the compounds they contain are easily digestible. They contain almost no fat (about 0.1%) and provide littlecalories(average 77 kcal per 100 g). In addition, they have alkaline-forming properties, thanks to which they balance the acid-producing effect on the organism of the meat with which we usually serve them. Potatoes are rich in potassium, which lowers blood pressure, and magnesium, which is the building material of teeth and bones, improves metabolism, and relieves fatigue and stress. They also have some calcium, iron and phosphorus. They also provide almost all vitamins - most of them contain vitamin C. Gray tubers have some vitamins A, B1 , B2 , B3 , B6and PP. Admittedly, there are not many of them, but as we eat potatoes often and in large quantities, they are an important source of them. In addition, potatoes contain fiber, which facilitates digestion, helps fight overweight and lowers cholesterol. Although they have little protein (2%), when you supplement them with wholesome animal protein (i.e. potatoes plus a portion of meat in the set), it will be the most effective. used In addition, potatoes are a source of energy supplied by starch (14-25%). It is worth knowing that old potatoes are more caloric than new potatoes, but have less vitamin C. But they contain more potassium and phosphorus, vitamins B1and B6.

Important

Poznanians havepyra monument!

The famous "Poznań pyra" - meaning potato - has its own monument. It was unveiled at the beginning of September in Poznań during "Pyrlandia Days". The five-ton stone with the inscription "Poznańska Pyra" is said to be the first monument in the world praising the good potato.

Potatoes: the secrets of cooking

The ingredients in the potato tuber are unevenly distributed. Most minerals and vitamins are hidden just under the skin. In contrast, mainly starch accumulates inside. Therefore, peel the potatoes thinly, and even better, boil them or bake them with the skin, which protects the valuable content. The loss of nutrients in potatoes, boiled in shell, amounts to 20%, and peeled potatoes - up to 54%. Most of the vitamins in potatoes are water-soluble. That is why we do not peel the potatoes in stock and leave them flooded with water, but boil them in a small amount of s alted water, as short as possible, and serve immediately. A small amount of fluid and a higher concentration of s alt reduce the loss of nutrients. The decoction can be used for sauces and soups. It is even better to steam the potatoes. By cooking peeled potatoes in this way, we will lose only 10-25%. valuable ingredients. Another good way to prepare them is baking. On the other hand, during frying, vitamin C losses can reach 45%, and at the same time the calorific value increases. For the same reason, it is better to avoid heavily processed potato products - crisps, French fries or ready-made mashed potatoes: they contain little nutritional value, but a lot of fat and artificial additives.

Potatoes: beware of harmful solanine

In young and old germinating potatoes there is solanine, a toxic compound suspected of having carcinogenic properties. But by acting skillfully, we can significantly reduce the amount of this substance. The green potatoes must be discarded, and the sprouted potatoes must be peeled very carefully, cutting the eyes deep. After boiling such potatoes (young or sprouted), the broth should be poured out, because the solanine passes into it.

Read also:When is a potato poisonous? Toxic substances in green potatoes>> You must do it

Cook and … wait

Boil the potatoes in a little water until soft (be careful not to overcook them), cool, then refrigerate for 24 hours. During this time, the starch they contain will turn into resistant starch (to the action of digestive enzymes). It works like fiber: it regulates digestion and also lowers blood glucose levels.

The article was published in the monthly "Zdrowie"

Category:

What do you eat