2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Hardly anyone has thought about the benefits of such a dish as mashed potatoes - nutritious, easy to prepare, known and loved by all since childhood. Even today, despite the fact that we have access all year round to many vegetables from which to prepare meals and delicious side dishes, mashed potatoes remains a classic. Modern nutrition proves that potatoes are not such a common food and can actually bring a lot health benefits.
Vitamin-mineral composition of mashed potatoes
The benefits of potatoes have long been known. Root vegetables contain many biologically active substances that are useful for human health. Properly prepared mashed potatoes retain all their ingredients and benefits.
Potatoes are rich in carbohydrates (mainly starch). But they contain no less mineral salts and proteins, not to mention the amino acids that are present in them in almost complete composition, unlike other plant products. The content of vitamins C and P in the tubers is so high that 300 g of potatoes can provide a daily dose for the body.
Potatoes contain 32 useful elements, almost all of which are preserved in the process of making mashed potatoes. The dish includes:
- Vitamin C;
- vitamins B1 and B4;
- niacin (PP);
- vitamin K;
- minerals: potassium, calcium, phosphorus, magnesium, iron, sodium, selenium;
- carotene, zeaxatin, lutein, choline, lysine;
- starch, known for its beneficial effect on the gastric mucosa and helps prevent peptic ulcer disease;
- solanine, which has a positive effect on amplitude and heart rate;
- sugar.
Nutritional value and calories in mashed potatoes
If we talk about the nutritional value of the product, then a portion of 100 g contains approximately 3% protein and 5% fat and carbohydrates from the daily norms. This is not much higher than the nutritional value of boiled potatoes, so those who believe consumption of mashed potatoes tends to interfere with weight loss, they are wrong.
If 100 g of mashed potatoes have caloric value about 90 kcal, then, depending on the method of cooking this indicator, of course, changes. For example, when milk is added, it increases to 110 kcal, while butter adds only 10 kcal.
Why is mashed potatoes useful?
Useful properties of potatoes have long been used by doctors in the treatment of various diseases.
A small portion of boiled potatoes can meet the body's daily need for carbohydrates, potassium and phosphorus. B vitamins, C, A and PP help to get rid of vitamin deficiency and general malaise. The vitamin complex and minerals contribute to the normal functioning of the brain and other vital organs. The inclusion of potato dishes in the daily diet is a good prevention of scurvy, periodontitis, gingivitis and other problems with teeth and gums.
Mashed potatoes belongs to the category of dietary purees, which are recommended for use in gastritis, disorders and disorders of the digestive system. Due to its enveloping properties, the product relieves pain and inflammation in the stomach.
The high fiber content makes mashed potatoes indispensable for people with diseases of the gastrointestinal tract. It stimulates the digestive process and promotes the removal of putrefaction and breakdown products from the body. Dietary fiber helps reduce cholesterol and triglycerides in the blood, serves as a prophylactic against colon cancer.
The benefits of mashed potatoes for people with diseases of the cardiovascular system lies in the significant content of potassium and the presence of vitamin K in root vegetables. 200 g of potatoes contain half of the daily requirement of potassium. This trace element has the property not only to have a beneficial effect on the heart, for blood pressure, to be useful for blood vessels and bones, to strengthen the heart muscle.
Phosphorus in potatoes contributes to the normal functioning of the nervous system and the functioning of the brain. It provides acid-base balance and participates in the synthesis of enzymes needed by the body.
Calcium is one of the most important elements for the human body. Participates in metabolic processes, blood clotting, muscle tone, stimulates the action of a number of enzymes and hormones. Its deficiency can lead to acidosis, nervous disorders and other pathologies.
Furthermore boiled potatoes have a mild diuretic effect. It is useful to eat them in diseases of the kidneys and urinary tract.
Potatoes stimulate the production of substances that improve memory and brain function, so it is imperative that older people include mashed potatoes every day in your diet.
According to nutritionists properly prepared mashed potatoes will not be harmful to the body even with prolonged use. A dish with a minimum amount of butter, without the addition of milk, cream and egg yolks will not add extra pounds. Therefore, mashed potatoes, boiled in water or made from baked potatoes, can be eaten by fighters for a slender figure, and can be boldly given to children.
When is mashed potatoes harmful?
When we discuss whether mashed potatoes are harmful, we can not silently ignore the popular fast food sublimate - dry potato flakes or mashed potato powder. Eating such a mashed potato once will not create big problems. But if the potato semi-finished product with an abundance of chemicals regularly appears on your table, you need to think. Flavors, preservatives, enhancers and monosodium glutamate have not added health to anyone. They often cause problems with blood vessels, cause a feeling of heaviness in the stomach after eating and poison the liver.
In order not to cause harm to your health, it is strongly recommended not to prepare a "real" and fresh mashed potatoes of quality potatoes.
In most cases, to enhance the taste and increase the nutritional value of the puree, we add a large amount of butter, cream, skim milk, egg yolks. But all is well in moderation. Regular consumption of high-calorie foods often leads to obesity, metabolic disorders and reduced pancreatic function.
You do not need to completely abandon the oil. A small piece will give the mashed potatoes a special tenderness and a pleasant aroma. You can diversify the taste sensations by adding spices such as lightly toasted or raw garlic; stewed or fresh onions; fresh, frozen or dried herbs - rosemary, dill, parsley, etc.
Diabetics and people prone to obesity should not overdo it with mashed potatoes. But in practice, properly prepared and consumed moderate food has no contraindications, except for possible individual intolerance, which is extremely rare.
If your favorite mashed potato needs a friend, here are the perfect steaks for him.
And if you already want to eat something delicious with potatoes, try one of these recipes for stuffed potatoes, it's not a bad idea to surprise the household with an appetizing potato cake. If your favorite mashed potatoes he needs a friend, here are the perfect steaks for him.
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