【Dietary Health】003--The golden period for autumn nourishment after the Frost’s Descent: You must eat more of these three vegetable treasures!

Thread Content

This post was last edited by Qing_Xue on 2016-10-31 at 13:05. 【Dietary Health】The golden period for autumn nourishment after the Frost’s Descent: You must eat more of these “three vegetarian treasures”! The first treasure: sweet potatoes. They help lower blood pressure, control blood sugar, prevent strokes, and promote longevity while helping to eliminate diseases. http://img03.sogoucdn.com/app/a/100540018/641b70bab4be757443d1c2fd1760edee 1. Helping to lower blood pressure American nutritionist Joey Bowler states that the blood pressure-lowering effect of sweet potatoes is mainly due to the potassium they contain. Because potassium and sodium are important elements that affect blood pressure levels. 　　2. Assisting in blood sugar control: A clinical study conducted at the University of Vienna in Austria found that patients with type 2 diabetes experienced improved insulin sensitivity after taking an extract from white-skinned sweet potatoes, which helps in controlling blood sugar levels. 　　3. Reducing the risk of stroke Sweet potatoes are definitely the champions when it comes to having a high potassium content and low sodium content. An article in the American magazine Prevention states that studies have found that foods rich in potassium, such as sweet potatoes, can reduce the risk of stroke by 20%. 　　4. Preventing high cholesterol: The University of Tokyo in Japan conducted research on the ability of 130 different foods to reduce cholesterol levels, and found that sweet potatoes are 10 times more effective than other foods in this regard. So, if you have high cholesterol, you can eat an extra couple of sweet potatoes. 　　5. Joint care 　Sweet potatoes are rich in mucoproteins, which can be beneficial for maintaining joint health. 　　Delicious ways to prepare sweet potatoes Sweet potato and sausage fried rice: http://img04.sogoucdn.com/app/a/100540018/52d8f6c3f7dbdae7c6071e77b9099d48 Ingredients: 120 grams of sweet potatoes, an appropriate amount of sausage, 80 grams of rice Instructions: 1. Prepare the rice, sweet potatoes, and sausage. 　　2. Wash the sweet potatoes and sausages, cut them into small pieces, and set aside. 　　3. Wash the rice, pour it into the rice cooker, and add the sweet potatoes. 　　4. Add the sausages and an appropriate amount of salt, then mix well. 　　5. Add an appropriate amount of cold water. 　　6. Set to the rice cooking mode and let it cook. After the circuit breaker trips, leave it closed for another 10 minutes before turning it back on. 　　7. Drizzle in sesame oil, mix well, and serve. 　　Sweet potato porridge: http://img01.sogoucdn.com/app/a/100540018/593512ebb5a1aea5b65196933d648809
Ingredients:
1 sweet potato, 1 small bowl of rice, 1/3 small bowl of glutinous rice, appropriate amount of water

Instructions:
1. Wash the rice and glutinous rice together, then pour them into a clay pot. Add about 10 times as much water as the grains.
2. Bring to a boil over high heat, then reduce the heat to low and cook for about half an hour. Stir occasionally with a spoon to prevent sticking to the bottom of the pot.
3. Wash the sweet potato and peel it.
4. Cut it into pieces and soak them in water to prevent them from turning black due to oxidation.
5. When the rice is almost cooked, add the sweet potato pieces, stir well, cover the pot, and continue cooking on low heat for about 20 minutes.

Second treasure: Lotus root
“Lotus root is full of benefits; autumn lotus root is especially good for health.” http://img04.sogoucdn.com/app/a/100540018/6082255e59d4cd62f39932004f39b367
Benefits:
It helps lower blood sugar and cholesterol levels, improves intestinal function. Lotus root is rich in dietary fiber yet has low calories, so it helps control weight. It also promotes bowel movements and prevents constipation and hemorrhoids. Juice made from fresh lotus root and ginger can also treat intestinal inflammation. 　　2. Pain relief, stress reduction, heart protection – Lotus root is rich in B-group vitamins (especially vitamin B6). Taking supplementary B vitamins helps reduce irritability, alleviate headaches and stress, thereby improving mood and lowering the risk of heart disease. 　　3. Stabilize heart rate and lower blood pressure: The sodium-to-potassium ratio in lotus root is 1:5; the lower amount of sodium and higher amount of potassium help regulate blood pressure and heart rate, benefiting heart health and overall health. 　　4. Anti-aging: Lotus root does not contain very high levels of sugar, but it is rich in vitamin C, which is highly beneficial for patients suffering from liver diseases, constipation, diabetes, and other conditions. Lotus root is also rich in polyphenols, which can boost immunity and slow down the aging process. 　　Delicious ways to prepare lotus root Sweet Soup with Pig Bones and Lotus Root http://img02.sogoucdn.com/app/a/100540018/8f4191bc0dc9406f637a1a2f9f8ced1e Ingredients: Lotus root, pig bones, scallion segments, ginger slices, star anise, a little cooking wine, salt Instructions: 1. Soak the pig bones in clean water for at least half a day, changing the water from time to time. 　　2. Put it in the pot with warm water, add ginger slices and an appropriate amount of cooking wine (to remove the gamey taste), bring to a boil, then skim off all the foam. 　　3. Then add the sliced scallions and pour in a small amount of vinegar; 4. Cover and simmer over low heat for 2 hours. 　　5. After 2 hours, add the lotus root, cover it, and simmer for 30 minutes before adding an appropriate amount of salt. 　　6. Cook over low heat for another 30 minutes, then turn off the heat and let it sit for 5 minutes before serving. 　　Stir-fried Pork Slices with Lotus Root and Black Fungi http://img02.sogoucdn.com/app/a/100540018/4c06c3460d7a12fa4ba153008d5ddcee Ingredients: 1 lotus root, 150 grams of pork, 100 grams of black fungi, scallions, ginger, pickled chili peppers, salt, vinegar, sugar, cornstarch slurry, cooking wine, Thirteen Spices, monosodium glutamate Instructions: 1. Peel the lotus root; soak the black fungi in cold water, then wash them and tear them into small pieces. Use 1 piece of pork belly. 　　2. Peel the pork belly and cut it into thin slices (it’s best to freeze it first before cutting, as this helps to get thinner slices). Marinate the slices in cooking wine, a little soy sauce, salt, Sanxia flavoring, monosodium glutamate, and water starch for about 10 minutes; this helps to infuse flavor, make the meat softer, and remove any unpleasant odors. 　　3. Cut the lotus root into thin slices. Source of the information: Pharmaceutical Investment Promotion yyzs.99.com.cn/ 4. If the cut lotus root is not to be stir-fried right away, it’s best to soak it in clean water to prevent it from oxidizing and turning black. 　　5. Pour a little oil into the pot; once the oil is hot, add the ginger slices, scallion segments, and pickled chili peppers and stir-fry until they release their aroma. 　　6. Pour in the meat slices seasoned with flavoring, stir-fry until the meat turns white, then fry for another 5 or 6 times, and remove from the pan. 　　7. Add the lotus root slices, then pour in a spoonful of vinegar, a spoonful of sugar, and half a spoonful of salt; stir quickly to mix well. 　　8. While frying, if it seems a bit dry, you can add a little bit of water. 　　9. Add the black fungus and continue to stir-fry over high heat until well mixed. 　　10. Finally, add the cooked meat slices and stir-fry for 4 or 5 times before serving it on a plate. 　　The third treasure: Taro. It strengthens the spleen and stomach, and is ideal for addressing deficiencies. http://img04.sogoucdn.com/app/a/100540018/b4acd3c670a354bb530f200c2f43ebc6 In traditional Chinese medicine, taro is considered to have a neutral nature, with a sweet and pungent taste; it acts on the intestines and stomach meridians. It has effects such as benefiting the stomach and promoting fluid production, relaxing the intestines to aid digestion, resolving phlegm and dissipating masses, as well as strengthening the middle energizer and boosting vitality – making it very suitable for treating deficiencies. 　　Regular consumption of taro can nourish the liver and kidneys, enhance essence and marrow, and strengthen the stomach while regulating its function; it is particularly suitable for the elderly with weak spleen and stomach, those suffering from intestinal diseases, or those who are weak due to long-term illness. 　　Taro contains a natural polysaccharide plant gum that can increase appetite, aid digestion, and have an antidiarrheal effect. It also functions as dietary fiber, helping to soften the intestines and prevent constipation. Furthermore, it can enhance the body’s resistance to diseases and support recovery after illness. 　　Delicious ways to eat taro Taro and pork rib stew http://img02.sogoucdn.com/app/a/100540018/a0d2cbace5a6993d13020f5161a19fb0 Ingredients: 300 grams of pork ribs, 400 grams of taro, 2 cloves of garlic Seasonings: 1 tablespoon of wine, 1/2 tablespoon of soy sauce. 　　2. 1/2 tablespoon soy sauce, 1/2 teaspoon salt, 1 teaspoon sugar, **a little flour. 　　Instructions: 1. Wash the small ribs, mix them with seasoning 1 and marinate for 10 minutes, then fry them in hot oil until they turn colored before removing them from the oil. 　　2. Peel the taro, cut it into small pieces, fry them in hot oil, then remove them. 　　3. Sauté the garlic cloves in 2 tablespoons of oil, then add the small ribs. Include seasoning 2 and 2 cups of water, bring to a boil, and then reduce the heat to simmer for 20 minutes. 　　4. Add the taro to the pot and cook for about 20 minutes; once it becomes tender and the sauce has thinned slightly, it can be served. 　　Chicken with Taro http://img01.sogoucdn.com/app/a/100540018/db5f3df92272ab608d981aed8ec188a4 Ingredients: Chicken, taro Instructions: 1. Cut the chicken into pieces and wash them. After peeling, the small taro tubers are cut in half and soaked in clean water. 　　2. Add an appropriate amount of water to the pot, put in the chicken pieces, skim off the blood foam, then remove them and set aside. Pour oil into the pot, add scallion segments, ginger slices, crushed garlic cloves, and star anise, then stir-fry until fragrant. Add the blanched chicken pieces and stir-fry for two to three minutes, then pour in cooking wine and dark soy sauce to give it color. 　　3. Pour boiling water over the chicken pieces, cover the pot, and simmer over medium-low heat for half an hour. When the broth is halfway prepared, add 2 tablespoons of sugar and an appropriate amount of salt; then add the taro chunks and continue cooking for another 15 minutes. 　　4. Reduce the heat to high to thicken the sauce, and finally sprinkle in some chopped green onions.