2024 Auteur: Cecilia Ryder | [email protected]. Dernière modifié: 2023-12-17 14:20
Aussi appelée Solanum tuberosum, cette culture féculente est la préférée de la plupart des gens. Et bien qu'il soit devenu un aliment de base dans plusieurs régions du monde, il a également acquis une mauvaise réputation. Mais est-ce vrai? Peut être pas. Parce que les bienfaits des pommes de terre sont tout simplement superbes. Et nous en parlerons tous dans cet article.
Table des matières
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- Quels sont les différents types de pommes de terre?
- Quelle est l'histoire des pommes de terre?
- Qu'en est-il du profil nutritionnel des pommes de terre?
- Quels sont les avantages pour la santé des pommes de terre?
- La pomme de terre est-elle bonne pour la peau?
- Quels sont les avantages des pommes de terre pour les cheveux?
- Comment incorporer plus de pommes de terre dans votre alimentation
- Recettes de pommes de terre?
- Qu'en est-il des faits sur les pommes de terre?
- D'autres utilisations des pommes de terre?
- Comment sélectionner et conserver les pommes de terre
- Des conseils pour cuisiner et manger?
- Des effets secondaires des pommes de terre?
Quels sont les différents types de pommes de terre?
Russet - Ce sont les pommes de terre classiques. Ils sont idéaux pour la cuisson et sont également bons frits et écrasés.
Fingerling - Ceux - ci sont en forme de doigt et petits et trapus. Ils poussent naturellement étroits et petits.
Rouge - Ils ont une texture cireuse, c'est pourquoi leur chair reste ferme tout au long du processus de cuisson. Ils ont une peau rouge fine mais vibrante.
Blanc - Ils conservent bien leur forme même après la cuisson. Ils font un excellent ajout aux salades car leur peau délicate et fine ajoute la bonne quantité de texture.
Jaune - Ils ont la peau dorée et la chair jaune à dorée. Les griller leur donne une peau croustillante qui met en valeur la chair dense.
Violet -Ils ont une chair moelleuse et ferme et ajoutent une couleur vibrante aux salades. La couleur violette de ce type de pommes de terre est mieux préservée au micro-ondes.
Et attendez, ils ont une histoire intéressante.
Retour à la table des matières
Quelle est l'histoire des pommes de terre?
Les pommes de terre ont été domestiquées pour la première fois entre 8000 et 5000 avant JC dans le Pérou moderne et le nord-ouest de la Bolivie. L'introduction de la pomme de terre était responsable de plus d'un quart de la croissance de la population et de l'urbanisation de l'Ancien Monde de 1700 à 1900.
Mais le manque de diversité génétique a rendu la culture de pommes de terre vulnérable aux maladies. En 1845, une maladie des plantes connue sous le nom de mildiou s'est répandue dans l'ouest de l'Irlande et dans certaines parties des Highlands écossais, entraînant des mauvaises récoltes qui ont causé la grande famine irlandaise.
Et bien, en 2014, la production mondiale de pommes de terre avait dépassé 380 millions de tonnes.
Retour à la table des matières
Qu'en est-il du profil nutritionnel des pommes de terre?
Quantité par portion | ||||||||||||||||||||||||||||||||||||||||
Gras saturés 0g | Gras trans | Cholestérol 0 mg | Sodium 22 mg | Glucides totaux 68g | Fibres alimentaires 8g | Sucres 3g | Protéine 7g | Vitamine A | Vitamine C | Calcium | Le fer | Montants par portion sélectionnée | Vitamine A | Vitamine C | Vitamine D | Vitamine E (alpha tocophérol) | Vitamine K | Thiamine | Riboflavine | Niacine | Vitamine B6 | Folate | Vitamine B12 | Acide pantothénique | Choline | Bétaïne | Montants par portion sélectionnée | Calcium | Le fer | Magnésium | Phosphore | Potassium | Sodium | Zinc | Cuivre | Manganèse | Sélénium | Fluorure |
Si vous vous demandez… Une petite pomme de terre contient environ 30 grammes de glucides. Et une tasse de purée de pommes de terre contient environ 214 calories. Une petite pomme de terre au four contient 129 calories, tout comme une petite pomme de terre rôtie. La pomme de terre présente une gamme d'avantages aussi large que les nutriments qu'elle contient. Retour à la table des matièresQuels sont les avantages pour la santé des pommes de terre?Potatoes are rich in fiber and potassium, which contribute to most of its benefits. They help lower blood pressure and protect the heart and even treat inflammation and the resultant diseases like cancer and rheumatism. 1. Lower Blood PressureResearch has revealed that the skin of potatoes is rich in potassium – a mineral that can help lower blood pressure. An average-sized baked potato has about 535 mg of potassium (and just 17.3 mg of sodium), which is roughly about 15 percent of the daily recommended amount. High levels of potassium in the blood can make the kidneys excrete more salt and water – and this helps reduce blood pressure (1). In fact, taking potassium is just like taking a diuretic. Potassium was also found to help the heart function optimally and help the nerves and muscles communicate. Another study states that eating a portion of potato twice a day can help lower blood pressure (2). Baked and boiled potatoes are also acceptable. Research also has shown that potatoes contain certain plant chemicals similar to those found in blood pressure medication. But it is important to note that all of this depends on the way potatoes are prepared. The healthiest way to eat potatoes is to first cook them in a microwave oven with no oil, fat, etc. Also, deep frying is a no-no as the process subjects the vegetable to high temperatures that destroy the nutrients present in it. However, we want you to consult your doctor before you make this vegetable a regular part of your diet (if you have issues with hypertension, that is). Because one study states that the effect of potatoes on hypertension is unclear – they could be high in potassium, but they are also high in glycemic carbohydrates (3). 2. Improve Heart HealthPotatoes don’t contain cholesterol, which is good news. And they contain fiber, potassium, and vitamins C and B6 – all of which are great for heart health. The fiber in the vegetable helps lower excess cholesterol levels in the blood. And potassium protects the heart too – one study concluded by stating that consuming 4,069 mg of potassium in a day can cut the risk of ischemic heart disease by 49 percent. According to the University of Southern California, consuming more fiber (potatoes especially) can lower the risk of heart disease (4). But potatoes are also high in glycemic index, and this could be a negative aspect when it comes to heart health. And though potatoes contain complex carbohydrates (fiber), those found in whole grains are preferred to those in starch-heavy foods like potatoes (5). 3. Prevent CancerStudies have revealed that eating potatoes won’t cause cancer, unless you eat them fried. So, if you have been under the impression that potatoes might cause cancer, well, you can relax. Boiling, mashing, or even baking potatoes could make them far more beneficial. Frying potatoes can lead to the synthesis of a chemical called acrylamide, which causes cancer (6). In addition to not causing cancer, potatoes can even cut cancer risk – as per a study. And this can be attributed to the vitamin C content in potatoes. Taking 50 mg of vitamin C (the equivalent of two potatoes) can cut stomach cancer risk by 8 percent (7). Baked purple potatoes were also found to cut colon cancer risk. Researchers had observed that extracts of baked potatoes hinder the spread of colon cancer stem cells – and even totally destroyed them in some cases. 4. Improve Brain HealthPotatoes also contain alpha lipoic acid, a coenzyme that contributes to brain health. The acid had shown to improve memory deficits in Alzheimer’s and even had reduced cognitive decline in certain patients (8). Potatoes were also found to aid in depression treatment. They can affect the neurotransmitters in the brain that are responsible for managing mood levels – and interestingly, these are the same neurotransmitters targeted by medication. Eating one plain potato before you go to bed can help your body regulate your emotions and moods. But guess what – just ensure potatoes aren’t the only thing you eat. The vitamin C in potatoes also has a role to play in treating depression. The vitamin is an antioxidant, and it helps prevent cell damage – especially in the brain (9). 5. Promote Stronger BonesAs per the University of Maryland Medical Center, the magnesium and potassium in potatoes can contribute to bone health. The two minerals can help prevent bone loss in both men and women (10). 6. Reduce InflammationAccording to Arthritis Foundation, yellow and purple potatoes can reduce inflammation (11). This could also mean protection against arthritis and rheumatism. As per another study, the glycoalkaloids in potatoes (the bitter compounds in the vegetable) and potato peel extracts exhibit anti-inflammatory effects. The study, however, states the necessity for further investigation before the vegetable can be used for therapeutic purposes (12). Potatoes also contain compounds called anthocyanins that also offer anti-inflammatory benefits. They are particularly effective in treating gut inflammation. Potatoes also suppress oxidative stress and gut inflammation in murine colitis (colitis in mice) (13). According to another American study, potato consumption can alter inflammatory damage in men (14). 7. Promote DigestionThe large amount of carbohydrates in potatoes help fuel the reactions in the body required for different processes, one of them being digestion. And coming to fiber – one singled baked potato offers you 12 percent of the RDA. Fiber supports digestion and promotes regularity. Most of the fiber in potatoes is found in the skin. And the starch in the potato also adds bulk to the stool – as it is indigestible. Potatoes can also keep diarrhea away. Consuming calories and carbohydrates during diarrhea can help revive the energy levels pretty quick. This can accelerate recovery. Potatoes are also rich in potassium, a mineral one loses to a large extent during diarrhea. And as potatoes are bland, they are far less likely to aggravate your symptoms as compared to fatty or spicy foods. But by potatoes, we only mean baked or boiled or mashed variants, and not potato chips or fries – they only make things worse (15). And guess what – one bag of potato chips contains about 120 grams of carbs. 8. Enhance ImmunityResearch suggests that potatoes can also have beneficial effects on the immune system (16). Studies have found that consuming potatoes might decrease leukocytes, which are produced in the human body due to inflammation or when a person is ill. 9. Aid In Weight ManagementiStock A plain potato is an extremely satiating vegetable – it keeps you full for long periods. So if you are trying to lose weight, this helps. And worry not – you don’t have to always eat potatoes plain to keep your weight in check. You can also top a baked white potato with some steamed broccoli and sprinkle some low-fat cheese on it – this can act as a filling and delicious lunch. According to a study, potatoes can inhibit food intake. The protease inhibitors concentrate extracted from potatoes was found to reduce food intake and weight gain (17). And on the other hand, potatoes can also lead to healthy weight gain. Since the vegetables have a caloric value, consuming them in normal amounts can lead to a sustained and healthy weight gain. [Read: 5 Amazing Reasons How Potatoes Help In Weight Loss]10. Help Lower Blood CholesterolThe cholesterol-lowering properties of potatoes come from their fiber content. The vegetable is a good source of both soluble and insoluble fiber – and the former helps lower bad cholesterol (18). It is important to note that most of the beneficial fiber of a potato lies in its skin – and removing that simply means removing the fiber. Also, potatoes by themselves can reduce cholesterol – provided you don’t fry them or add stuff that contributes to cholesterol. Baking your potatoes and adding some olive oil on the top can make a great snack. 11. Alleviate Premenstrual SymptomsDrinking potato juice can help relieve PMS symptoms according to a study. The carbohydrates in the juice can help elevate the levels of tryptophan, an amino acid that boosts serotonin production. Serotonin is responsible for improving mood and reducing anxiety (19). 12. Promote SleepThe potassium in potatoes acts as a muscle relaxant, which aids better sleep. 13. Help Treat ScurvySince potatoes are good sources of vitamin C, they sure can aid in the treatment of scurvy (20). 14. Treat Kidney StonesAccording to the University of Maryland Medical Center, eating potatoes (given they are rich in fiber) can improve overall health and prevent the recurrence of kidney stones (21). And since potatoes are also rich in magnesium (and low in calcium, the excess of which can also lead to kidney stones), they can play a role in preventing kidney stones. What Are The Benefits For The Skin?The potato peel, and even the potato juice, can greatly improve your skin health. A potato facial or face mask helps treat acne and other skin conditions like dark spots and blemishes. The vegetable also works equally well for skin whitening. 15. Remove Dark CirclesApplying potato under the eyes helps banish those under eye dark circles. And this is how you do it.
This procedure can also help you get rid of puffy eyes16. Treat WrinklesiStock Potato works effectively well in slowing down the signs of aging, especially wrinkles. The antioxidants in the vegetable, like vitamin C, can do the job. Applying potato paste on the face can do wonders. Just peel and mash potatoes and apply the paste on your skin. Leave it on for about 20 minutes and then wash with cold water. 17. Eliminate Dark SpotsPotatoes can help eliminate dark spots as well. This is how you can use them:
You can also use potatoes for removing blemishes and pimples. Simply use potato juice as a daily facial rinse. The remedy might also help treat pimples. Using potatoes as a cleanser can also help remove dark spots and other impurities on the skin. It works well for oily skin too. For this purpose, you need a cucumber and a potato.
18. Treat SunburnsThe vegetable works well to treat sunburns. Just place cold potato slices on the affected areas of your skin. Leave them on for about 20 minutes and remove. You can also dab potato juice on the spot. Doing so gives you a cooling sensation and even diminishes your suntan. 19. Help Lighten SkinDid you know that potatoes are a natural skin lightening agent? This is what you can do with the vegetable:
You can also use the juices of potato and lemon to lighten your skin naturally. The potato lemon mask can act as a mild bleach and do the job well. [Read: Top 7 Beauty Recipes Of Potato Juice]20. Treat Dry SkinIf you have dry skin, all you need to do is turn to your kitchen. And pick one potato and half a teaspoon of curd.
This mask replenishes skin moisture and treats dry skin. 21. Exfoliate Skin (Remove Dead Skin Cells)Simply apply grated and peeled potatoes on your face and leave on for 10 minutes. Rinse with clean water. Doing this regularly can help remove dead skin cells and rejuvenate your skin. 22. Improve Collagen HealthWe already saw that potatoes are rich in vitamin C. And vitamin C builds collagen. Having potatoes regularly (in a healthy way, of course) can help improve collagen health. Back To TOCWhat Are The Benefits Of Potatoes For The Hair?Potatoes have important benefits for the hair as well. They help slow down premature graying of hair and even prevent hair loss – both conditions that can even affect one’s self-esteem. 23. Help Treat Gray HairA potato hair tonic can do wonders for your hair and prevent and even treat premature graying. This is how you prepare it:
Following this for every alternate hair wash can get you good results. This is one of the uses of potato peel. For this purpose, you can also use normally boiled potato water if you are preparing any dish using the vegetable. 24. Prevent Hair LossA hair mask consisting of potato and honey can help prevent hair loss. And this is the procedure –
You can apply this mask twice a week for best results. That’s with the benefits. Now if you are wondering… Back To TOCHow To Incorporate More Potatoes In Your DietMost of the nutritious content of a potato is in its skin. Hence, it makes sense to consume the vegetable with its skin on. You can make potatoes a part of your meal by adding them to salads or use mashed potato as a side-dish for your breakfast. Or… Back To TOCPotato Recipes?Potato recipes are both delicious and healthful – given that most individuals like them. A few of the most popular recipes include homemade BBQ chips, roasted rainbow potatoes, and stuffed peppers and potatoes. 1. Roasted Rainbow PotatoesWhat You Need
Directions
2. Stuffed Peppers And PotatoesWhat You Need
For the filling
For the topping1 tablespoon of sour cream for each half of the pepper Directions
The recipes are great. But… Back To TOCWhat About The Facts On Potatoes?
And well… Back To TOCAny Other Uses Of Potatoes?You can use potatoes to remove stains on the hands. Even rubbing a potato on the face can help you quickly cleanse it. You can also use potatoes to remove tarnish from silverware. Boil potatoes, keep them aside for further use, and place your silverware in the boiled water. Let it stay for an hour, and then remove and wash them normally. Restore old shoes using potatoes. Cut potatoes in half and rub them over your old shoes before you apply polish – this will give them a better shine. Now, we come to the most important part… Back To TOCHow To Select And Store PotatoesSelectionThese days, potatoes are easily available at most retail outlets in the packaged form, inside a plastic bag. But it is always better to buy them individually from a bulk display so that that you can properly inspect them for any signs of decay or damage. Moreover, since the plastic bags are not perforated, they can cause a build-up of moisture, which negatively affects the potatoes.
StorageStoring the potatoes properly is also equally important.
Also… Back To TOCAny Tips For Cooking And Eating?Potatoes fall under the category of the most delicious and filling vegetables that can match well with any ingredient. Their skins are not only edible but also a great source of dietary fiber. Thus, they can be cooked with their skins to get the most nutrition value from these vegetables. Potatoes have high calories, but they are also quite healthy.
We saw the great stuff about potatoes. But there also is the not-so-great stuff. Back To TOCAny Side Effects Of Potatoes?Damaged or green potatoes or those with sprouts contain harmful chemicals that can lead to headache, nausea, vomiting, diarrhea, restlessness, and, in certain cases, even death. The poisonous substances in such potatoes cannot be destroyed by cooking – so, take care. And though unblemished and ripe potatoes are safe for pregnant women, don’t use potatoes as medicine in this case as we don’t know what might happen. Back To TOCConclusionMake the humble potato a part of your diet. If you eat it right, it only is going to serve you well. And tell us how this post has made your day better. Comment in the box below! Expert’s Answers For Readers’ QuestionsCan you eat potatoes raw? Not really. Eating potatoes raw can cause abdominal cramps and fever. Cooking them kills the bacteria. Can you eat seed potatoes? There is insufficient information on this. Because seed potatoes are usually not treated to prevent sprouting. Sprouting can make a potato poisonous. So stay safe and avoid use. Do you lose the nutrients if you peel a potato’s skin? Yes. Does the potato diet work? The potato diet has potatoes, obviously, as the main ingredients. And most often, it can work. Because potatoes can keep you full for long. However, it is better you speak to your health care provider once. Can you eat potatoes that are still sprouting? Never. Is it safe to eat potatoes if they look green? No. References:1. “Blood pressure cure – THIS surprising vegetable could lower YOUR reading”. Express. 2017 June. 2. “Potato diet for lower blood pressure… and no weight gain”. DailyMail. 2011 September. 3. “Potato intake and incidence of hypertension…”. righam and Women’s Hospital, Boston, USA. 2016 May. 4. “A Patient’s Guide to Heart Surgery”. University of Southern California. 5. “Heart-healthy diet”. University of Maryland Medical Center. 6. “Cancer news: Potatoes aren’t bad for you unless you eat them like THIS”. Express. 2017 June. 7. “Potatoes can help cut cancer risk”. The Telegraph. 2015 November. 8. “Brain foods: the effects of nutrients on brain function”. University of California at Los Angeles School of Medicine, Los Angeles, USA. 2008 July. 9. “Depression and Diet”. WedMD. 10. “Osteoporosis”. University of Maryland Medical Center. 11. “Arthritis Food Myths”. Arthritis Foundation. 12. “Anti-inflammatory properties of potato glycoalkaloids…”. University College Cork, Cork, Ireland. 2013 April. 13. “ANTI-INFLAMMATORY AND ANTI-OXIDANT EFFECTS OF POTATO ANTHOCYANINS - ROLE OF GUT BACTERIA“. United States Department of Agriculture. 14. “Pigmented potato consumption alters oxidative stress and inflammatory damage in men”. Washington State University, USA. 2011 January. 15. “Nutritional Management of Diarrhea”. University of Michigan. 16. “Potato Salad May Help the Immune System”. Science Daily. 17. “Potato protease inhibitors inhibit food intake…”. Rutgers University, USA. 2010 September. 18. “Potatoes: Yes, They Are Healthy!”. Clemson Cooperative Extension. 19. “Drink potato for PMS relief”. DailyMail. 20. “Is a potato-only diet good for you?”. BBC News. 2010 November. 21. “Kidney stones”. University of Maryland Medical Center. Recommandé:12 Avantages étonnants Des Câpres Pour La Peau, Les Cheveux Et La SantéPiquantes, épicées et exotiques, les câpres ajoutent une touche délicieuse aux plats italiens. Les câpres sont principalement utilisées comme assaisonnement ou comme garniture. Ils sont pleins de saveur, mais étonnamment, ils présentent également de nombreux avantages pour la santé. Lisez sur 26 Avantages étonnants Des Pommes Vertes Pour La Peau, Les Cheveux Et La SantéComme le dit le dicton «Une pomme par jour éloigne le médecin», et c'est certainement vrai même pour les pommes vertes! Les pommes sont l'un des fruits les plus exotiques et les plus étonnants que Mère Nature nous a accordés. Ils contiennent beaucoup de nutriments essentiels et de vitamines qui devraient faire partie de l'alimentation quotidienne de chaque personne. En ce q 19 Avantages étonnants Des Graines De Fenouil Pour La Peau, Les Cheveux Et La SantéLes graines de fenouil (Foeniculum vulgare) sont considérées comme très utiles pour soulager divers maux, allant de la congestion et des gaz gastriques à l'asthme et au diabète. Les graines contiennent de puissants phytonutriments et antioxydants. Le p 21 Avantages étonnants Des Graines De Pavot Pour La Peau, Les Cheveux Et La Santé (effets Secondaires)Nous ne savons pas si vous en avez déjà entendu parler, mais nous savons que les bienfaits des graines de pavot sont incroyables. Oh attendez, vous n'avez pas à nous croire. Continuez à lire et découvrez par vous-même!Table des matièresQue sont les graines de pavotLes graines de pavot sont-elles bonnes pour vous?Quelle 23 Avantages étonnants Des Feuilles De Menthe Poivrée Pour La Peau, Les Cheveux Et La SantéMenthe et frais! Oui, ces deux propriétés sont associées aux feuilles de menthe poivrée. Que vous souhaitiez une saveur distincte pour un plat nouvellement trouvé, ou que vous souhaitiez surmonter le souffle des oignons crus (-La solution à la menthe à la rescousse! J'ador |