错不在马铃薯，错在煮法

• Bangulzai

  6 Mar 09, 20:19

  

  ◆林弘谕

  　　马铃薯有人把它当��养食�，有人把它当�是碳水化�物的化身，怕胖而少�。无论是中西�，马铃薯是常用的烹煮�料，它的好与�，全赖烹调的方�而定。

  　　新鲜马铃薯�有大约80%的水分和20%的干物质。干物质的60-80%为淀粉。按干�计算，马铃薯的蛋白��与谷物的蛋白��略�，但是比其他�根和�茎的蛋白���高得多。

  �少患高血压和中风的风险

  　　美国马铃薯�会资料显示，一个148克�的马铃薯��供人体�日所需维生素C的45%；作为强效的抗氧化剂，维生素C�以�护身体细胞。马铃薯�时还富�人体所必需的矿物质，如磷�钙�锌��酸和�，尤以钾为甚，�供给人体�日所需的21%；钾���钙元素共�作用能够增强血管弹性，有利于�少患高血压和中风的风险。

  　　�养师指出，跟�食饭食相比，马铃薯的碳水化�物最容易为人体�收与消化，有效�供所需的热�。按照�康金字塔，�人�天需8份至12份碳水化�物食物，���超标，人们是�容易肥胖的。人体需�碳水化�物�蛋白质�脂肪��供能�，如果完全���饭和马铃薯，身体机能将打折扣，容易出现疲累�无精打采的状�。

  马铃薯本身并�使人�胖

  　　马铃薯富�多�微��养素，特别是维生素C，如果带皮食用，一个150克中等大�的马铃薯��供一个�人�日需��的近一�（100毫克）。马铃薯是�的��，而其维生素C的高��促进�的�收，它也�有能够预防�年疾病的膳食抗氧化剂，以�有利于�康的膳食纤维。

  　　一顿�有马铃薯的饭�的�养价值�决于与其一起食用的其他�分，也�决于制作方法。马铃薯本身�会使人�胖，而且食用马铃薯�所产生的饱腹感，实际上还能�少食�，帮助人们控制体�。然而，将马铃薯与高脂肪�分一起制作和食用，将会�高食物的热值。

  马铃薯煎炸�热�骤增

  　　根�美国农业部资料，马铃薯未煎炸�，�100克的脂肪��有0.1克，但是�过油炸�，�增至17.1克，比例增加17�，所�的�路里热�也从原本的77��，增至319��，必须跑步��时�能消耗掉。�外，为使炸马铃薯或马铃薯�更美味，人们也会使用牛油和�，因此钠质也从原先的6毫克，增至194毫克，高血压�肾病�心�病等患者，应���这样处�的马铃薯。

  　　从�养的角度�看，�有�煎炸，改以烤焗等方�烹调马铃薯，��会对�康造��良影�。由于人们无法消化生马铃薯中所�淀粉，因此需�煮（带皮或�带皮）�烤或油炸�食用。�一�制作方法都会以��方�影�马铃薯的�分，也会�低其纤维和蛋白质的��。

  　　水煮为最常è§�的马铃薯烹制方法，这易导致维生素C的大é‡�æµ�失，特别是剥皮的马铃薯。对于炸薯æ�¡æˆ–薯片æ�¥è¯´ï¼Œåœ¨çƒ­æ²¹ï¼ˆ140°C至180°C）中短时间油炸，会明显æ��高脂肪的å�¸æ”¶ï¼Œå�Œæ—¶å‡�少矿物质和抗å��血酸的å�«é‡�。

  马铃薯对消化�良特有效

  　　从中医学的角度æ�¥çœ‹ï¼Œé©¬é“ƒè–¯“性平味甘无毒，能å�¥è„¾å’Œèƒƒï¼Œç›Šæ°”调中。对脾胃虚弱ã€�消化ä¸�良患者效果显著”。现代研究è¯�明，马铃薯对调解消化ä¸�良有特效，是胃病和心è„�病患者的优质食å“�。马铃薯还å�¯ä¿ƒè¿›è‚ é�“蠕动，ä¿�æŒ�è‚ é�“水分，有效预防便秘。

  　　由于马铃薯�有天然毒性（龙葵素），多�于皮内�芽眼，食用未�煮熟的马铃薯�能中毒。龙葵素的���超过正常的60�，引起呼�中枢�刺激胃�膜的�应。

  《��早报》

• Bangulzai

  13 Mar 09, 20:21

  马铃薯的新å¼�å�ƒæ³• 

  　　份�：2人

  　　用料：马铃薯薯星100g，麦粒50g，鸡胸肉75g，红豆30g，豌豆30g，芥兰50g，红�椒1个，�酒1汤匙（15ml），�1茶匙（5g），蒜茸1茶匙（5g），油适�

  　　�法：

  　　1.将麦粒和红豆用清水冲洗干净，放入足�的冷水浸泡3�时。豌豆在沸水中焯烫一下�出沥干水分。2.将麦粒和红豆放入锅中，加入清水，大�烧沸�转��煮20分钟左�，待麦粒和红豆熟���出沥干水分，并用冷水冲凉待用。3.红�椒洗净切�，芥兰洗净切段。锅中放入适�热水大�烧沸�放入鸡胸肉煮制七�熟，�出，晾凉�切�。4.在锅中放油烧至六�热，放入麦粒�红豆�薯星炸至酥脆，�出沥干油挑出薯星备用。5.锅中留底油，烧热�放入蒜茸爆香，放红�椒��和芥兰�段翻炒片刻，加入豌豆�麦粒�红豆，调入�和�酒拌炒�匀装盘，最�盖上炸好的薯星��。

  　　软炸鲜肉薯饼

  　　份�：2人

  　　用料：马铃薯薯饼5片，肉馅250g，葱花20g，�粉适�，鸡蛋1个，�1茶匙（5g），鸡精1茶匙（5g），油500ml（实耗75ml）

  　　�法：1.将肉馅拌上��鸡精�葱花�鸡蛋用力�拌�匀，使肉馅上劲。�粉加水调�糊状。2.薯饼切斜刀，一分为二��三角薯饼，将肉馅抹在切��三角的薯饼上，挂上�糊。3.锅中油烧热，放入挂好糊的薯饼，待薯饼炸至金黄色，�出沥油装盘��。

• jgho83

  13 Mar 09, 20:27

  Ok I know my chinese.

  But I think many people wished there were eng translation for easy reading.

  Dont be so cheena oki.

• Bangulzai

  13 Mar 09, 20:35

  As requested, translation service provided by Babelfish, Yahoo

  â—† Lin Hongyu

   ã€€ã€€Potato some people regard it the nutritious foods, some people regard it are the carbohydrate incarnations, feared that fat and little eats. Regardless of being the western-style food, the potato are commonly used cook the material, its good and the badness, all depends the cooking the way to decide.

   ã€€ã€€The fresh potato include about 80% moisture contents and 20% dry materials. The dry matter archery target 60-80% are the starches. According to dry weight computation, potato's protein content and grain protein content slightly with, but must be much higher than other root tubers and the tuber protein content.

  The reduction contracts hypertension and the stroke risk

   ã€€ã€€The American Potato Association material demonstrated that 148 gram heavy potato may provide the human body to need Vitamin C every day 45%; As the strong effect's oxidation inhibitor, Vitamin C may protect the bodily cell. At the same time the potato also richly the mineral substance which must including the human body, like the phosphorus, the calcium, the zinc, the folic acid and the magnesium, You Yijia to really, may supply 21% which the human body needs every day; The potassium, the magnesium, the calcium element combined action can strengthen the blood vessel elasticity, is advantageous contracts hypertension and the stroke risk in the reduction.

   ã€€ã€€The nutritionist pointed out that compares with the wheaten food food, potato's carbohydrate is easiest for the human body absorption and the digestion, provides the quantity of heat which effectively needs. According to health Pyramid, each person needs 8 to 12 carbohydrate foods every day, so long as does not exceed the allowed figure, the people are not easy obese. The human body needs the carbohydrate, the protein, the fat to provide the energy, if does not have the surface food and the potato completely, the bodily function will sell at a discount, easy to have, the listless condition exhaustedly.

  The potato itself do not cause the human to put on weight

   ã€€ã€€Potato richly including many kinds of micro nutrients, specially Vitamin C, if belt skin edible, 150 gram median size's potato may provide an adult daily required quantity near half (100 milligrams). The potato are the hard origin, but its Vitamin C high content promotion iron's absorption, it also includes can prevent the meals oxidation inhibitor which old age illness gets sick, as well as is advantageous to the health meals textile fiber.

   ã€€ã€€Includes potato's meal nutritional value to be decided by with it together edible other ingredients, is also decided by the manufacture method. The potato itself will not cause the human to put on weight, moreover after edible potato, will produce the full abdomen feeling, in fact can also reduce the appetite, will help the people to control the body weight. However, manufactures together the potato and the high fat ingredient with edible, will enhance food the calorific value.

  The potato fry explode the secondary fever quantity to increase suddenly

   ã€€ã€€According to the American Ministry of Agriculture material, before the potato have not fried explode, every 100 gram fat quantity only then 0.1 gram, but after the process fries in oil, actually increases to 17.1 grams, the proportion increases 17 times, contains a calorie quantity of heat also from the 77 kilocalories originally, increases to 319 kilocalories, must jog for a half hour to be able to consume. Moreover, to cause to explode the potato or the bell-ring insect fries delicacy, the people will also use the butter and the salt, therefore the sodium nature from the original 6 milligrams, will also increase to 194 milligrams, patients and so on hypertension, nephrosis, heart disease, should avoid the potato which will eat processes like this.

   ã€€ã€€Looking from the nutrition angle, then does not fry explodes, changes roasts ç„— and so on way cooking potato, only will then not have the adverse effect to the health. Because the people are unable to disappear in the metaplasia potato to contain the starch, therefore after needs to boil (belt Pi Huo not to bring skin), to roast or to fry in oil, edible. Each manufacture method can by the different way influence potato's ingredient, also will reduce its textile fiber and the protein content.

   ã€€ã€€Shui Zhuwei the most common potato boil the system method, this easy to cause Vitamin C the massive outflows, specially skins potato. Regarding the French fries or the potato chips, (140°C to 180°C) the short time fry in oil in the hot oil, will enhance the fat obviously the absorption, simultaneously will reduce the mineral substance and the antiscorbutic acid content.

  The potato are especially effective to the dyspepsia

   ã€€ã€€Looking from the traditional Chinese medicine angle, the potato “natural even taste Gansu non-toxic, can be good for the spleen with the stomach, benefits in the gas adjustment. Gets along well, the dyspepsia patient effect to be remarkable weakly”. The modern research proof, the potato to mediate the dyspepsia to have the special effect, is gastric disease and heart disease patient's high quality food. The potato may also promote the intestinal tract creeping motion, maintains the intestinal tract moisture content, prevents the constipation effectively.

   ã€€ã€€Because the potato include the natural toxicity (black nightshade element), multi-Tibet in intracutaneous and eye, edible possibly has not been poisoned after the boiled potato. The black nightshade element's content may surpass normal 60 times, causes the Respiratory center and the stimulation stomach mucous membrane response.
• jgho83

  13 Mar 09, 20:39

  I swear my life this english translation was done by a cheena.

• jgho83

  13 Mar 09, 20:41

  And FYI info, i stopped reading after the 4th line. i really cannot read on becos my english might be more worse ( I already singlish, i dun wanna become cheeglish)

• jgho83

  13 Mar 09, 20:42

  I think I saw Rafa at the above pic.

• lianamaster

  9 Jun 09, 15:05

  Just skim thru for exposure lor...