potatoesit is rich in such vitamins and minerals as: vitamin B6 - 15%, vitamin C - 22.2%, potassium - 22.7%, cobalt - 50%, copper - 14%, molybdenum - 11.4%, chrome - 20%

What potato useful

• Vitamin B6. Participates in maintaining an immune response, braking and excitement processes in the Central nervous system, in the transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintaining the normal level of homocysteine \u200b\u200bin the blood. Insufficient consumption of vitamin B6 is accompanied by a decrease in appetite, disruption of the state of the skin, the development of homocysteinemia, anemia.
• Vitamin C Participates in oxidation and restorative reactions, the functioning of the immune system, contributes to the absorption of iron. The deficiency leads to the looseness and bleeding of the gums, nasal bleeding due to increased permeability and the incidence of blood capillaries.
• Potassium It is the main intracellular ion that participates in the regulation of aquatic, acid and electrolyte balance, is involved in the processes of nerve pulses, pressure regulation.
• Cobalt Included in vitamin B12. Activates the enzymes of fatty acid exchanging and folic acid metabolism.
• Copper It is part of the enzymes with the redox activity and the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the process of ensuring the tissues of the human body with oxygen. The deficit is manifested by violations of the formation of a cardiovascular system and a skeleton, the development of connective tissue dysplasia.
• Molybdenum It is a cofactor of many enzymes that ensure the metabolism of sessing amino acids, purines and pyrimidines.
• Chromium Participates in the regulation of blood glucose level, reinforcing insulin action. The deficiency leads to a decrease in glucose tolerance.

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Potatoes are very tasty, agree? It is pleasant in any form - boiled, fried, liver. But the fame of the potatoes is unimportant, it is believed that she is terribly calorie and cause number 1 excess weight. But the enemy should be known in the face to deal with it effectively. In addition, nutritionists do not forbid to eat potatoes, they only advise to do it with the mind. Knowledge of calorie and food value potatoes cooked different waysThis is just that information that needs to be adopted.

How many calories in potatoes

When we consider calorie potatoes, we mean 100 grams of edible part of it. 100 grams of potatoes contain 77 kcalWhat is really much higher than in other vegetables. However, the standard portion of potatoes in 250-300 grams is fully stacked in the dietary rate, provided that in addition to it there will be a product without excavating calorie.

The nutritional value 100 grams of potatoes: proteins - 2 grams, fats - 0.4 grams, carbohydrates - 16.3 grams, food fibers - 1.4 grams, organic acids - 0.2 grams, saturated and unsaturated fatty acids - 0.1 Gramma, mono- and disaccharides - 1.3 grams, starch - 15 grams, ash - 1.1 grams, water - 78.6 grams.

So in the fresh or boiled potato, the indicators are within the normal range, even a thin man can afford from time to time there is a portion of potato mashed potatoes. Of course, if you add fat cream there, egg, butter, the caloric of potato mashed potatoes will change significantly and will not be so safe.

But Potato Fri really hits all records on high calorie! You are not deceived and you are not mistaken - in the standard portion of Potatoes, fries are 4.4 times more calories than 100 grams of ordinary potatoes. The standard portion of FRI potatoes contains as many as 340 calories! In a small portion - 235 calories, and in large - 315. Accordingly, in the potatoes, FRI indicators and carbohydrates are significantly higher.

Rustic potatoes Not much inferior on calorie potatoes fr. In the average portion of this dish contains 315 calories, proteins - 5 grams, fats - 16 grams, carbohydrates - 38 grams.

Despite the increasingly emerging negative feedback, potatoes deservedly remains "second bread" in the diet of most people. And not in vain. After all the nutritional value Potatoes and its useful properties make truly unique. In addition, such a product is very universal, you can make many dishes from it, including desserts.

History of potatoes

In Europe, potatoes were brought from South America in about 1551. Prior to that, it was not only used to eat Indians, but also worshiped this vegetable, considering potatoes animate creature.

But still for a long time After distribution, potatoes in different countries were taken for decorative, most often poisonous plant. It was even believed that the use of it in food can cause leprosy. And only at the beginning of the 19th century the Frenchman Parmannier established nutritive value This root and recognized it suitable for food. Since that time, the mass spread of potatoes began.

In order to ignite the interest in a vegetable, Parmers put the guard near potato fields, which did not let anyone in this area. For the night, the security was removed, and curious citizens could "get" several tubers to find out what is so hard to be protected.

Thanks to this wonderful rootproop, it was possible to defeat hunger and reduce the incidence of Qing. Among slavic peoples The potatoes became the "second bread", firmly entering the diet and culinary preferences of peoples.

Potatoes: chemical composition and nutritional value

It would seem that everyone knows potatoes. Each hostess in a culinary piggy bank will certainly have many recipes for cooking dishes from this vegetable. But few know how much useful substances in it is located. In addition to water, protein and carbohydrates represented in the form of starch, potatoes are rich in pectins and fiber. Impressive nutritional value of potatoes, in 100 g of which not only many vitamins are contained, but also micro and macroelements. In the tubers you can find:

• Beta carotene (it is vitamin A).
• Vitamins group B (B1-B6).
• Ascorbic acid (vitamin C).
• Vitamins E and K.

In addition, the root is rich in potassium, phosphorus, calcium, magnesium and sodium. Iodine, iron, zinc and other trace elements are present in it. If the day to use the daily rate of this product in the boiled form, the body will receive an indispensable amino acids in full.

The youngest the more useful substances fall into the body. So, the nutritional value is much higher than that person will use the spring after long storage.

The nutritional value

The most common option for the preparation of this root is boiling. Due to this method, you can recognize the entire flavoring palette of the vegetable. The nutritional value of boiled potatoes of crude, "in the uniform", much more than pre-purified. It remains most of the vitamins, whereas in the purified and cooked form, half of these substances disappear.

Properly welded potatoes contains vitamins RR, C, B, E. The minerals remain in it: zinc, magnesium, potassium and calcium. The main thing is to remember that young potatoes need to be lowered into boiling water, and the old, on the contrary, in the cold. And cook this vegetable is needed on slow fire.

Liquid potato mashed potatoes has excellent recovery qualities. This dish is often recommended for use when leaving a long starvation or after severe diseases.

As you can see, the nutritional value of the boiled potato is very high. With all this, it is not caloriene - only 86 kcal per 100 grams. For this reason, boiled potatoes are true, it is not recommended to use it under a number of diseases:

• diabetes;
• obesity;
• venereal diseases;
• increased acidity;
• enterocolitis.

These and some other alands require a diet, practically excluding the vegetable considered from the diet. In this case, the nutritional value of potatoes will be harmed. Therefore, in the presence of such diseases, it should be limited, or even at all, to stop the use of this root.

Beneficial features

It affects its use not only in culinary, but also for therapeutic purposes. Thus, the presence of antioxidants in this vegetable suspends the development of cancer cells, prolongs youth and strengthens health. Thanks to the starch, which is especially rich in some decrease in the level of cholesterol in the body.

Healing force has potato freshly squeezed juice. It is recommended to use when heartburns, frequent headaches, nausea and even gastritis. But boiled potatoes in the peel is very useful in the treatment of bronchitis. It is only possible to ride over its ferry, and the cough is magically disappearing.

Using potatoes in food, it must be remembered that it is a source of Solanina - a poisonous substance. In healthy tubers, it is very small, therefore there will be no harm from its use. But if the rootpode is left in the sun, it will turn green. This means that the number of Solanina has grown several times, and there is no such product - it is bitter taste, and its consumption is fraught with poisoning.

• The first vegetable, which was raised in space, was exactly potatoes. This happened in 1995.
• If during a feast to eat alcoholic drinks potatoes, then the next morning you can safely forget about the swelling of the face.
• In Minsk, the capital of Belarus, there is a museum of potatoes and a monument in her honor.

Conclusion

Thanks to its rich composition and versatility, potatoes became one of the main products in the cooking of many countries. Ruthless enough, he quenches his hunger for a long time, gives strength and vigor. The use of this root plant in reasonable quantities is not only quenching hunger, but also enrich the body with the necessary amino acids, thanks to which youth and health are preserved.

Potatoes - a popular product in Europe and America. In the old world he got at the end of the 16th century. Initially, Europeans accepted potatoes for decorative plant And they counted him to poisonous. But over time they tasted. Potatoes - a tasty and useful rootpode containing a set of necessary organisms of substances. Potatoes has no competitors in terms of the diversity of its use in culinary practice. Let's find out how many calories in potatoes, considering the most popular dishes.

Chemical composition and nutritional value

Most amino acids found in plants are present in potatoes, among them - and indispensable. Evilizing the daily rate of boiled potatoes (0.3 kilograms), you will satisfy the body's need for nutrient carbohydrates, potassium and phosphorus. In rooteplodes there are vitamins PP, A, E, C, Group V. We note the content of fiber and organic acids: apple, oxalous, etc.

100 grams of young potato tubers contain 20 milligrams of ascorbic acid. But with long-term storage of the product, the capacity of vitamin C is gradually reduced. Potatoes, lariped before spring, contains a third of the initial content of ascorbic acid.

Nutritionists pay attention to the value of potatoes, as a source of potassium salts and phosphorus, sodium, iron, copper, calcium, chlorine, magnesium. We will highlight the microelements of zinc, bromine, selenium, silicon, manganese, iodine, cobalt. Interestingly, minerals are unevenly distributed in the tubers: the maximum amount of their quantity in the cortex is slightly smaller - in the outer part of the core, at the base is not enough.

Now let's talk about the content of BJ. In 100 grams of potatoes, few fats (not more than 0.4 g). Proteins - up to 2 grams. Most of all in potatoes contains carbohydrates - 18.1 grams per 100 g of product. They are represented by starch. 65% of the volume of raw root roots occupies water.

Calorie potato 100 grams

In caloric tables it is indicated that energy value 100 grams of potatoes is 80 kcal. But it would be wrong to believe that this indicator does not change, in whatever form you can be consumed. In the boiled potato calorie less than in fried, and the energy value is less than that of chips. We suggest you to find out how many calories in popular potato products.

In crude potato

The potato contains a large number of starch. For this reason, due to the fact that during the preparation of dishes from this root, we add oil, chicken meat or other products containing a lot of calories, it is believed that the energy value of the product is high. But in reality, things are different.

Calorie of raw potatoes is estimated at 80 kcal per 100 grams. Large potato size with a tennis ball weighs 180 grams. Such 1 piece will contain up to 150 kilocalories. And 1 small-size potatoes can weigh the 50 g. It calorie is 40 kcal. If you cook potatoes without adding oil, it will be useful dietary dish. But if you compare with vegetables, in potatoes Calories are greater. The nutrition of the root is affected by the starch content in the club. The higher its capacity, the more calories in potatoes.

The caloric content of young potatoes is 60 kilocalories per 100 grams. Differences are explained by a 25% starch content. Young potatoes contain a greater amount of vitamin C than mature root root. However, the heat treatment process destroys 70% ascorbic acid. Note that raw potatoes are useful to use under constipation, nausea, heartburn.

In stew

Love people enjoy such a product like stewed potatoes. The calorie content in it is estimated at 103 kcal. But considering that in the loneliness of potatoes under the lid, few people are tomit, the caloric content of the dish depends on the additives. It takes at least a sauce, and better - a few additional ingredients. The least increases the energy value of 10% cream and mushrooms (up to 155 kilocalories per 100 grams).

The meat increases the calorie content of stewing potatoes by more than 2 times. Suitable option for a diet - to extinguish the product without cream, on the water, with the addition of drops vegetable oil. Use onion, grated carrots, champignons, decorate a parsley dish. The energy value of the finished dish will be 72 kilocalories.

Boiled without peel

It is time to find out how many calories in boiled potatoes. Note that boiling is a simple potato cooking method. In this form, the tasteful palette of the product is better revealed. Young boiled potato, served with melted cream oil and chopped greens, uses very popularity. Old root root in the peel. The caloric content of boiled potatoes is 86 kcal, in young calorie potatoes less - up to 78 kcal.

Ware potato is a universal food. But to obtain a delicious and useful meal, it is necessary to follow some of the rules of preparation. First, the potatoes should be boiled on low heat, so the rootpode is boosted evenly. Secondly, remember that young potatoes fall in boiling water, old - cool water. Digesing the product or cook again undesirable.

In mundra

Potatoes can be boiled and not cleaning from the peel. This method of preparation is called "in the uniform". According to nutritionists, the benefits of this product are greater than potatoes welded without skin. In the outer layer of potatoes in the uniform, the majority of trace elements (potassium, magnesium and others) are the bulk of the human body. Yes, and the calories in it 74 kcal per 100 grams. The dish is preparing quickly. Before cooking potatoes, wash and omit into a cauldron or a saucepan. Due to the low calorie potatoes in the uniform recommended for consumption during diets.

Baked in the oven

A baked product has excellent taste. The calorieness of the baked potatoes without peel is estimated at 70 kilocalories, with skin - in 80 kcal. The second option is more useful. Potato peel contains potassium, firming heart muscle, vessels and salt deposits and excess liquid out of the body. Note that the caloric content of 100 g of the product baked with minced meat reaches 160 kilocalories; With mushrooms - 125 kcal.

Fried on vegetable oil / fat

Fried potatoes with fragrant crispy crust - who does not like this dish? The simplest way Feed the hungry family members - to fry thin slices of potatoes in a pan. The taste priorities of people are distinguished: someone soul to fry the product on sunflower oil, someone prefers to use pork fat (spic) for this purpose.

What is the calorie content of potatoes prepared in this way? Potatoes fried on a large amount of sunflower oil, has an energy value of 204 kokaloria per 100 grams. A similar amount of product fried on fat includes more calories: 212 kcal. The highest caloric content of potatoes cooked on Slorish. It is estimated at 225 kilocalories. The opinion of nutritionists in relation to roasted potato One: K. healthy nutrition It does not have any relationship.

Potato mashed potatoes

Potato mashed potatoes - one of the first courses that began to make in Europe when this root plant was brought from America. His recipe has not changed to this day. Traditional ingredients 3: Milk, Potato Fruits and Butter. Calorie 100 grams of dishes prepared from these components reaches 106 kilocalories.

Less calories is contained in a puree on water - 88.8 kcal. This dish is considered dietary. If you follow the calorie of the day diet and trying to lose weight, do not mix the puree with oil and do not solitize. However, the energy value of the portion will increase, if you consume potatoes as a side dish side dish with high content Calories.

In potato fr.

Frying potatoes are consumed as the main dish. It is preparing for a short time: frying the chopped straw potatoes in the fryer for 3-4 minutes. A finished product is served with a ketchup, emphasizing the taste of potatoes. This dish is in great demand in fast powders around the world and is a branded on the MC'Donalds network. How many calories is contained in Potatoes from McDonalds?

• Little portion - 240 kcal;
• The average portion is 340 kcal;
• Big portion - 440 kcal.

Prepared at home Potato FRI has calorie content of 400 kcal per 100 grams. This is the fifth of the daytime need of an adult organism in calories. The main plus of froth potatoes is that the product quickly saturates, quenching the feeling of hunger in a matter of minutes. However, it almost does not have useful properties.

In potato chips

Beneficial features There are no potatoes in potato chips. This product should be excluded from the diet. It is a mixture of fat and heavy carbohydrates, plus flavors and dyes. For the production of chips that you can buy in a supermarket, thinly cut potato slices have not been used for a long time. Instead, corn either wheat flour, soy starch applied. All components are mixed, chips are formed from the mixture, then in poor-quality fat.

If you often use industrial chips, you harm the body. Soy starch turns into glucose, it leads to a rapid weight gain and severe obesity forms. In an unpleasant sense, the calorie content of the product is surprising. 100 grams of popular Lays chips or suite contain 510 kilocalories! But their consumption is often not limited to one packaging.

Capturing chips is fraught with a rise in blood cholesterol (and serious problems with heart and vessels), diabetes, increasing the risk of heart attack. Fat on which they are roasted contains carcinogens causing oncological diseases. Acrylamide formed when processing starch at high temperatures, increases the chance to get sick with cancer. And all sorts of preservatives of the product worsen the liver condition.

Chips cannot become useful, but you can try to minimize their harm. To do this, you need to prepare them yourself. Clean potatoes are cleaned, cuts into a special knife, sprinkled with oil and declined evenly on the surface of the antih. The product is maintained in a well-warmed oven until complete readiness, after which the salt and / or seasonings are sprinkled. The caloric content of such chips is 520 kcal per 100 grams. However, infrequent consumption of such a product will not harm health, unlike industrial products.

How many calories are contained in 100 gr. Potato dishes.

Potatoes are used to prepare the first and second dishes, is included in the salad and all kinds of snacks, is used as a filling for baking. Cooks can find thousands of applications to this product, but we will look at the calorie content of five popular dishes prepared by traditional recipes:

• Potato pie - 208 kcal;
• Roasted patties with potatoes - 253 kcal;
• Potato stew with meat - 132 kcal;
• Fried potatoes with mushrooms - 121 kcal;
• Dumplings with potatoes (per 100 gr) - 148 kcal.

Daily rate of use

Potatoes are a calorie product, especially in a fried form or with additives such as oil, milk or side dishes. Therefore, nutritionists advise to consume up to 300 grams of the product per day no more than 4 times a week. Following such a potato consumption regime, you will satisfy the need of the body and the beneficial substances contained in potatoes, and do not reconcile at the expense of extra calories.

Potatoes is a basal plant of the family of the family. It is appreciated for taste and a variety of dishes prepared from it. However, few people know that the caloric content of potatoes in each case is different. What is the nutritional value and the number of cyocalories in a vegetable of different types, consider further.

Nutritional value (BZH)

Often, potatoes are compared with bread, since today it constitutes the main part of the human diet. In one hundred grams of vegetable culture contains 21.55 g of carbohydrates. Fats are 0.1 g, proteins - 1.96, water - 75.42 and the remaining amount falls on ash. The amount of protein in it is about 3% of the daily need of the body.

Considering the KBJ, it is worth noting that the nutritional value of culture may vary depending on its preparation. For example, dietary fibers and fats are more from a roasted product. Per 100 grams there are about 24.7 g of carbohydrates, 10.3 g of fats and 3.5 g of proteins. The baked vegetable is twice as smaller in energy value, carbohydrates contains no more than 17 g, while the fats account for 0.8 g, and on the proteins of 2.2 g. In its properties, it is considered more useful than the frying product.

Due to the large concentration of carbohydrates for diet nutrition It is necessary to think over the basis of the dishes in a special way, because culture cannot be the basis of the daily diet. It is good for treatment (for example, diseases of the digestive organs), but is not at all calculated for weight loss.

Chemical composition

The chemical composition of potatoes is characterized by the presence of vitamins and minerals, it includes amino and organic acids, dietary fiber, pectin, fiber and starch. It includes fat-soluble vitamins E and k, as well as water-soluble vitamins of group B (B1, B2, B4, B5, B6, B9), PP, biotin, ascorbic acid. Regardless of the variety varieties in each potato, the following minerals are present:

• calcium;
• iron;
• fluorine;
• cobalt;
• nickel;
• rubidium;
• magnesium;
• phosphorus;
• potassium;
• sodium;
• zinc;
• copper;
• manganese;
• selenium.

The total number of sugars is 1.7 g, fiber - 1.5 g. An interesting nuance is the fact that the amount of vitamin C has a greater percentage of fresh vegetable. As a rule, it remains no more than 1/3 of it from the initial amount. It is important to take into account the grade of culture, since the amount of beta-carotene in it is also unequal.

In addition to the starch, the vegetable includes other digestible carbohydrates (dextrins, mono- and disaccharides, glucose, sucrose and fructose). It also contains essential amino acids: leucine, lysine, valine, arginine, phenylalanine. The replaceable acids belonging to the vegetable include serine, proline, alanine, glutamic and asparagic acids.

Number of kcal in vegetable

The energy value of vegetable culture differs depending on the method of its preparation. For example, at raw white tubers with a leather, it does not exceed 70 kcal, while the baked potatoes with the leather it will already be 94 kcal. In potato mashed potatoes, this indicator is usually equal to 100 kcal, roasted - about 149 kcal. Boiled potatoes with salt by calorieness slightly exceeds puree cooked with whole milk. In the first case, the energy value is 87 kcal, in the second - 83 kcal.

If the potato mashed potatoes are prepared with the addition of powdered milk, the number of kilocalorium will increase to 105. The caloric content of the young potatoes is 77 kilocalories, boiled without skins and pickled - 86 kcal. In addition, value varies and depending on the variety. For example, a red variety has 72 kilocalories with the skin in fresh form and 89 after baking.

The batt accounts for 60 kcal, yams - 118, purple - 72. Most calories are contained in potato flakes: they are about 369 of the product. The dried analogue contains 317 kcal, frozen free - 260, free - from 167 to 199 kc. The type of cooking is also important: for example, if a vegetable in the uniform is baked in a microwave without adding salt, it will contain about 132 kilocalories. If it is sacted, energy value will be reduced to 105 kcal.

If the vegetable is panic and prepared with the addition of oil, its calorie content will increase to 132 kcal. Dry integrated product in breading can have up to 314 kcal. Frozen slices have 123 kilocaloria.

Thus, it can be concluded that less calories in young and raw potatoes. Fried and fries are the most calories, baked and boiled have a different quantity, which depends on other food components, also salts.

Beneficial features

Despite contradictory opinions about potatoes, it has a lot of useful qualities, which is due to its chemical composition. The cause of harm is, first of all, in the incorrect approach to the preparation of vegetable. However, at the expense of potassium, he has a beneficial effect on the functioning of the cardiovascular system. At the same time, doctors note that more potassium has a baked vegetable.

According to the available reviews encountered on the Internet, useful plants. Following the source of vitamins and mineralsIt has an active impact on the potency. Other qualities include the ability of culture to accelerate the healing of wounds and burns, besides, it has antibacterial properties. To do this, it is enough to grate fresh potatoes on a grater or grind in a blender and put several times to the patient.

Potato juice is useful, which today declares not only ethnoscience. Doctors use it as a medicinal product in some cases, for example, under heartburn and exacerbation of chronic gastritis, as well as stomach ulcers in the remission. To do this, it is usually drinking it to 1 cup per day. Helps potato juice and at apathy, depressive condition, diarrhea, constipation, intestinal colic.

Potatoes is characterized by the ability to stimulate human brain activity. His consumption favorably affects the work of the kidneys, water exchange, the work of the nerves, as well as the condition of the teeth and bones. With proper preparation, it can derive toxic substances and slags from the body, as well as strengthen the immune system. At the same time, it will not affect weight, but will saturate the body with the necessary minerals and a vitamin complex.

Due to its composition, potatoes benefit and for the thyroid gland, and besides better composition Blood and helps strengthen the walls of the vessels. This is a good regenerative regenerative tool, which puts the muscular tone in order, participates in the normalization of the water and salt metabolism and slows the aging. Its moderate use increases the stress resistance of the body, normalizes sleep mode and improves the state of the nail plates.

A cooked vegetable in hot and scenes, in addition to the treatment of eczema, perfectly eliminates the cough. Raw potatoes are effective in burns, as well as fungal lesions of the skin. In addition, the culture, regardless of its caloric content, is used to eliminate pigment spots. It eliminates excessive skin salinity, makes epidermis matte and taut.

Harm

It is impossible to eat green potatoes in view of the presence of Solanin in it. This is especially true for pregnant women, since this poison is able to provoke disruption of the intrauterine development of the kid. It is unacceptable to include potatoes in the diet, regardless of its calorie content, when a person is diagnosed with low acidity gastritis. It is not recommended that there are vegetable diabetics and those who have pancreatic diseases.

To have an idea of \u200b\u200bthe difference in the amount of calories per 1 hundred grams, several examples of dishes can be brought. So, the potatoes baked with the minced meat raises its figure from 77 to 180 kcal. If you replace minced chicken eggs and cream, energy value will decrease to 120 kcal per 100 grams. When the vegetable is boiled, its value rises slightly. However, if the dish is filled with oil, it increases by 40-50 kcal.

Regarding fried potatoes can be noted that it is harmful at the expense of carcinogens formed in oil at the time of cooking. If at the same time add mushrooms to the recipe, the energy value will be equal to 200 kcal. Adding meat will increase its feederness, and at the same time carcinogenicity. Such potatoes will have calorie equal to 260-280 kcal. The worst calorie catalyst for fried potatoes is fat. Such a dish will weigh the order of 350 kilocalories for every 100 grams.

If we talk about various potato dishes, the caloric content of the product will be from:

• soup - 40 kcal;
• casseroles - 110 kcal;
• dranikov - 268 kcal;
• zaras - 268 kcal;
• baked pies - 150 kcal;
• fried pies - 185 kcal.

For example, the energy values \u200b\u200bof potato chips can also be given. At different manufacturers, it varies from 510 to 540 kcal. Of course, in comparison with them, home chips will be less harmful, but it does not mean that they are useful.

If you want to do something similar, it's worth replacing the frying pan with a microwave. This will make it possible to achieve a decrease in calorieness up to 120 kcal.

How to reduce energy value?

It is difficult to find a person who refuses the use of potatoes at all. At the same time, the least calorie boiled potatoes or a product cooked for a pair.

It is possible to reduce the amount of calories by careful selection of the components of the dish, as well as methods of its cooking. For example, the same potato mashed potatoes will have less calories if instead of milk and butter use a raw chicken egg and vegetable oil. It is not necessary to overstat the dish with oil: everything should be moderately (the less oil will be used, the lower the calorie content).

You can reduce the number of kilocaloria by choosing a potato cooking recipe in a couple of either baked. It will be cooked by this method, it will be useful for the body and can be used as dietary food. In the process of cooking starch under the influence of temperature and during saturation, water will turn into a useful tissue. Such food will not only be low-calorie: it will be favorable at the work of the digestive system. In addition, it stimulates the synthesis of vitamin B2, which is responsible for the reduction of cholesterol concentration in the blood.

It is possible to reduce calorie content by reducing the portion. No need to use potatoes from potatoes more than 300 g per day. This amount is quite enough to replenish the daily need of the body in carbohydrates, phosphorus and potassium. Effective measure of reducing calorie food will be a refusal of mayonnaise and sauces.

It is possible to reduce the amount of oil with frying, using good dishes. For example, if you purchase a non-stick frying pan, it will reduce the amount of oil for cooking. So it will be needed a little more than 1 tablespoon on the total. If someone seems that there is a lot of this amount of oil, after cooking the dish you can leak on the colander, allowing excess oil to drain.

It is possible to reduce the energy value of the raw purified vegetable, if you soak it in the water by about 20 minutes after removal of the peel. The useful and low-calorie will be potato culture, if you cook it from an exhaled vegetable, omitting for cooking is not cold, but in hot water.

Dietary recipes

Nutritionists pay attention to the fact that it is impossible to mix proteins with carbohydrates. This is due to the fact that they are absorbed by the organism in different ways. It is not recommended to eat potatoes and meat, chicken, fish, as well as dairy products, even if the basis of the diet is a boiled vegetable. It is better to combine with zucchi, cabbage of any variety, green peas, carrots and greens.

Use potatoes is preferably in small portions that can be divided into two receptions. At the same time, it is better in the first half of the day, which will create a sense of saturation of the body and will not affect the extra weight set. After 16 hours of the day, the flushing rate of carbohydrates significantly decreases. Therefore, the body does not have time to spend energy obtained as a result of meals. Consequently, everything will go into fat strata.

To help your body, preferably have potatoes for breakfast and lunch. Immediately it is necessary to decide on the type of dishes: the diet does not include fried potatoes, and even more so potato fries and home chips. Also worth abandoning the stew and dishes with the addition of meat.

Attention is worth paying simple recipes. For example, dietary product It is boiled potatoes, as well as puree, cooked on water with the addition of vegetable oil. Good option With a diet there will be a baked vegetable along with the skin. However, in this case, moderation is important especially: it is impossible to eat more than two potatoes with the skin per day.

There are special potato-based diets. Usually their duration ranges from one to three days. It can be a conference at which in addition to potatoes, drink water or kefir. As a rule, at the same time the potatoes are not solid and do not squeeze oil. With a different type of diet, you can drink milk, there is potatoes cooked on water, not supplemented with oil, as well as boiled egg.

Often, such diets allow a few days to reduce weight and eliminate excess liquid. In addition, they eliminate the swelling well and purify the intestine. However, in order to help the potato use, it is necessary to prepare it correctly. For example, the most common recipe for making diet food is potatoes in a double boiler. It is simple, and useful, and low-calorino.

It is noteworthy that it is possible to cook for a pair not only purified potatoes, but also root roots. As a rule, such food is distinguished by excellent taste, allowing you to add spices into a plate, and thereby reveal their aroma to the maximum measure. If you want to bake potatoes, it is perfect for not a fire or barbecue, but an ordinary oven.

Chief rule dietary recipe is the absence of oil, meat or bacon. For example, interesting and tasty dish You can cook, cleaned potatoes, wrapped it into foil, having banging lemon juice and olive oil in the form of a spray (so less consumption). To accomplish the fragrance, you can supplement the dish of fresh greens.

Someone makes the so-called French potatoes in the oven, cutting it with slices, complementing lemon juice and mustard. It is laid out on a baking sheet and prepare without oil. When you need to prepare a delicious boiled product, the vegetable after soaking is placed in new clean water into which carrots is added. To taste you can improve the formulation onions.

From potatoes can be made of casserole, and with lightweight calorie. To do this, heal the oven to 250 degrees, boil water in a saucepan. Potatoes are clean and cut into a small thickness circles, then placed 5 minutes in boiling salted water. No need to boil them until complete readiness.

Further water is drained, potato mugs are seasoned with a small amount of olive oil and ground pepper. So that all evenly distributed over all the circles, mix the dish better hands. After stirring take half of the slices and lay them on the form for baking. From above, they are complemented by horseradish and are covered by the remaining circles. Bake a dish no more than 20 minutes.

If potato juice is used in food, it is possible to supplement it with carrot juice or even a drop of honey to improve its taste. This not only will not harm health, but also will strengthen the effectiveness of the means. The only thing worth considering is this product is prepared immediately before use. He should not stand for more than 5-10 minutes.

What else to take into account?

Frozen potatoes are used in the streets, but for homemade cooking It is harmful. It is explained by the fact that starch is crystallized when freezing, it is difficult to digest the body. When fermenting this product in the colon, the functions of bacteria are blocked, which burn carbohydrates. therefore regular cooking from frozen potatoes promotes obesity.

If you really do not do without potatoes, free, you should cook it in a fryer. Thanks to the modern development of manufacturers for cooking in this device, no more than one spoon of vegetable oil will be needed. Such potatoes B. finished video It will contain no more than 3% fat. From the young vegetable it is better to cook a boiled dish.

It is impossible to combine potatoes with tomatoes, as there are quite a few acids in their composition, which destroy the bird (an enzyme contributing to the absorption of carbohydrates).

You should not forget that I can not reduce the weight and improve the condition of the body alone with potatoes alone. Calorie calorieness, however, human food should be diverse. In order not to harm health, it is better to limit yourself in its quantity, rather than reducing the variety of products. It is impossible, for example, to calculate that the use of one potato can strengthen the immune system when it is also needed by other products that can fill out and saturate the organism by those substances that he lacks.

Look even more about the properties of potatoes in the next video.