This food is inexpensive and of high quality. It not only fills you up and prevents constipation, it’s also good for your eyes!

Today's workers are not only physically tired, but also tired of their eyes. Working in front of a computer screen for at least 8 hours a day, the eyes are usually sore and tired, and the vision may also decline. #How can working people protect their eyes healthily#?

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In fact, there is a kind of food that can both fill you up and protect your eyes, which is very YYDS~

It is - sweet potato.

Can eat full, prevent constipation

Sweet potatoes belong to potato foods and are also a kind of coarse grain. They can be eaten as part of the staple food in the diet, such as sweet potato rice, sweet potato porridge, sweet potato steamed buns, etc.

According to the recommendations of the "Dietary Guidelines for Chinese Residents", it is recommended to eat 50 to 100 grams of potatoes every day. 100 grams of sweet potatoes is about the amount of one fist of an average woman.

100 grams of sweet potatoes contain 1.57 grams of protein, 20.12 grams of carbohydrates, and up to 3 grams of dietary fiber.

The dietary fiber content of this ingredient is 5 times that of rice, so when making rice, replacing 1/3 of the rice with sweet potatoes can increase your dietary fiber intake.

It is precisely because of the high dietary fiber content that sweet potatoes make people feel fuller when eaten as staple food. Dietary fiber also promotes gastrointestinal motility and prevents constipation.

Protect your eyes

In addition to being filling, sweet potatoes also contain beta-carotene, a nutrient that can be converted into vitamin A in the body, which is beneficial to vision health and can prevent night blindness.

The carotene content of sweet potatoes is 8968 micrograms per 100 grams, which is higher than that of carrots and almost twice that of carrots.

If you eat too much, you may become a "minion" and your skin may turn yellow. This is because the excess beta-carotene cannot be metabolized for a while, so it will be deposited in the skin and turn it yellow, resulting in hypercarotenemia. However, there is no need to worry about this, as it has no effect on health. As long as we stop consuming it for a week, it will slowly return to normal.

This kind of food is not only filling, but also prevents constipation and protects the eyes. It’s pretty good. It’s inexpensive and good value, so let’s eat it!

Discussion: Besides adding it to rice or steaming/baking it, how else do you eat sweet potatoes?

References:

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018