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Superfood Sweet Potato Porridge 超级食物 – 番薯粥 (地瓜粥)

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Which type of sweet potato will boost your body immune system to help in fighting virus?

“哪一种类番薯会增强您的身体免疫系统,以帮助抵抗病毒呢?”

Sweet potato contains more than 10 kinds of traceable substances such as dietary fiber, carotene, vitamin A, vitamin B, vitamin C, vitamin E and potassium, iron, copper, selenium, calcium, etc. The nutritional value is very high, and nutritionists called it the most balanced nutritional food.

What sweet potato benefits for? 

There are basically 3 types of the most common sweet potatoes, the pale-flesh (Hannah), orange/ yellow-flesh (Jewel), and the most trendy purple-flesh. All of these are super food. However, different colored flesh varied a little in its health value. For lung-nourishing and boosting of body immunity, orange/ yellow-fleshed sweet potato helps the best. Beta-carotene, Vitamin E and Vitamin C are especially abundant in the orange/ yellow fleshed sweet potato. 

The particular orange-fleshed in copper skin sweet potato supplements Qi and blood in the body. Not only that, the rich Vitamin A in it, helps to nourish our lungs, reducing risk of getting lung illness related to breathlessness. 

By and large, sweet potato helps to fight the flu and prevent colds. Its beta-carotene helps our body make enough white blood cells to fight infections caused by cold virus invasion.

Especially sweet potatoes are rich in lysine, while rice and flour are just lacking lysine. Mix sweet potatoes with rice noodles for a more comprehensive protein supplement. In terms of overall nutrition, sweet potatoes are among the best in food and vegetables.

For dieters, sweet potato is also one of the healthy food to have regularly. 

番薯有什么好处?

番薯含有10多种营养物质,例如膳食纤维,胡萝卜素,维生素A,维生素B,维生素C,维生素E和钾,铁,铜,硒,钙等。番薯营养价值超高,都被营养学家称之为最均衡营养食品。

基本上有3种最常见的番薯,白肉,橙/黄色肉和最时下最流行的紫肉番薯。所有的番薯其实都是超级食物,但不同肉色番薯的健康价值略有不同。而橙/黄色肉的,对肺部营养和增强人体免疫力更强有帮助。红薯的β-胡萝卜素,维生素E和维生素C也是其当中在最尤丰富。

又称橘皮红薯的,更能补充体内气血。不仅如此,其中富含的维生素A还有助于滋养我们的肺部,减少患上与呼吸困难有关的肺部疾病的风险。

总体来说,番薯能助于抵抗流感和预防感冒。它的β-胡萝卜素可帮助我们的身体制造足够的白细胞,抵抗由冷病毒入侵引起的感染。

特别是番薯富含有赖氨酸,而大米和面粉则缺乏赖氨酸。将番薯和米混合在一起煮,可以补充更全面的蛋白质。就整体营养而言,番薯在大多的食品和蔬菜中,是最好的。

对于节食者来说,番薯更是拥有减肥功效的主食之一。

Here’s my simple & healthy sweet potato porridge: 

Serves 4 
Ingredients
2 large orange/ yellow-fleshed sweet potatoes, cut into chunks
1/3 cup of glutinous rice
1/3 millet
1 cup of white rice grain
1000ml of water

Handful of wolfberries, rinsed 

Method: 
(1) Soak glutinous rice in tap water for 30 minutes. Drain water and mix into white rice and millet. Wash and drain the rice mixture twice. 

(2) Pour water and rice mixture to cook on high heat. When boiled, add in sweet potatoes. Reduce heat to simmer until gluey consistency. 

(3) Add more water, if prefer more watery consistency. Heat off, add in wolfberries. Cover lid and let the heat stand for another 5 minutes. Serve porridge with your favorite side dishes. 

这里有我一个简单健康的红薯粥跟大家分享:

提供4份
材料:
2大 橘皮红薯 (或红皮黄肉),切成小块
1/3杯 糯米
1/3杯 小米
1杯 白米
1000毫升 水

少数 枸杞,洗净

做法:
(1)将糯米浸泡30分钟。沥干水,混入白米和小米。一并洗净沥干,两次。

(2)将水和混合米倒入锅中,大火煮沸后,加入红薯块。调小火,继续煮至浓稠变粥。

(3)浓稠度,可适量的调节水量。如果喜欢稠度比较稀的粥水,可加多水量。熄火后,加入枸杞。盖上锅盖,静置5分钟。好吃的番薯粥,再配上您最喜欢的配菜一起食用吧!

蜜糖红薯/ 红皮黄肉🍠

Each 100 grams of sweet potato yields about 99kcal, which is about 1/3 of rice. It is a good low-fat, low-calorie food.
每100克番薯约99卡路里,约为大米的1/3。番薯,是一种低脂,低热量的食品。

Tips: Sweet potatoes can be peeled, or cook with its skin intact. Sweet potato’s skin helps in detoxification, and preventing heart burn for some people. But it’s also okay to peel it off in this recipe, as cooking it with rice helps in preventing heart burn, already. 
* If you would like to eat this as 1-dish meal, simple add salt into the cooking to taste. You don’t need more side dishes to go along. :) 

温馨提示:番薯可以去皮,也可以连皮一起烹饪。番薯的皮有助于排毒,并防止胃灼热。但这食谱是可以去皮煮的,因为番薯和米一起煮就已经能起其防灼热作用了。
* 如果您只想把它煮成一道式粥品,只需在烹饪中加盐调味即可。就不需要其他配菜了。 :)

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