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How many can you eat potatoes without harm to the figures

Сколько можно есть картофеля без вреда для фигурыWhat useful properties has potatoes and how much you can eat, so it doesn’t reflect on the figure

Dietitian and nutritionist Anna Ivashkevich told about the health properties of potatoes (which are many) and peel. And also suggested, how much can you eat potatoes that it did not affect the figure.

The chemical composition of potatoes depends on the variety, growing conditions, maturity of tubers, terms and conditions of storage and other conditions. On average, 100 grams of potatoes contains 73 calories, where protein and 1.9 grams, fats — 0,1, carbohydrates is 16.6. Usually the tubers contain about 76% water, 18% starch, 0.5 to 1% sugars, 2% protein and 1% mineral salts and group b vitamins (B1, B2, B3 (PP), B6), C, K, E. of Sugar in the potato is represented by glucose, fructose and sucrose.

Potato protein contains all the amino acids found in plants, including irreplaceable: lysine, methionine, threonine, tryptophan, valine, phenylalanine, leucine, isoleucine. The potato is important as a source of mineral substances — most of all it contains potassium and phosphorus; there is still sodium, calcium, magnesium, iron, sulfur, chlorine, and trace elements: zinc, bromine, silicon, copper, boron, manganese, iodine, cobalt and others.

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All who strive to lose weight often exclude potatoes from your diet — and that’s a mistake. According to its calorific value, it is not dangerous for the figure, it is important to monitor the size and number of servings — the potato belongs to high-carbohydrate foods. Keep in mind that in the process of heat treatment the starch is destroyed. The less processed potato, but even better cooked with the skin and eaten with her, the more nutrients retained in the product.

In the peel contains a lot of fiber and dietary fiber — almost 50% of the total number, as well as many minerals: calcium, zinc, iron, potassium, thiamine, Riboflavin. Dietary fiber and fiber, which are in the skin, helping to normalize digestion, fighting constipation, maintain the balance of electrolytes owing to the potassium, are a source of antioxidants and vitamin C, also located in the skin, may reduce sugar cravings. Dietary fiber reduces the glycemic index of potatoes, which is important for people with diabetes.

Potatoes are rich in fiber, which has a negative impact on the digestive tract. Potatoes are often present in the diets of people suffering from ulcer, gastritis, gout, or kidney disease.

“The portion of potatoes in the amount of 200-300 grams perfectly nourishes and provides almost daily allowance of vitamin C, half the daily dose of potassium, 1/10 intake of phosphorus and iron. Potatoes without harm to the figures can be eaten 1-2 times a week as a substitute of any cereal or legume,” says the nutritionist.

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