马铃薯 Potato文档格式.docx
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andcanpresentmorechallengestoourfoodsupplyintermsofsustainability.Moredetailsaboutour10MostControversialWHFoodscanbefoundhere.
Nutrientsin
Potatoes
1.00eachbaked(173.00grams)
Nutrient%DailyValue
vitaminC27.6%
vitaminB627%
potassium26.4%
tryptophan21.8%
manganese19%
fiber15.2%
Calories(160)8%
Thischartgraphicallydetailsthe%DVthataservingofPotatoesprovidesforeachofthenutrientsofwhichitisagood,verygood,orexcellentsourceaccordingtoourFoodRatingSystem.AdditionalinformationabouttheamountofthesenutrientsprovidedbyPotatoescanbefoundintheFoodRatingSystemChart.AlinkthattakesyoutotheIn-DepthNutritionalProfileforPotatoes,featuringinformationover80nutrients,canbefoundundertheFoodRatingSystemChart.
∙HealthBenefits
∙Description
∙History
∙HowtoSelectandStore
∙TipsforPreparingandCooking
∙HowtoEnjoy
∙IndividualConcerns
∙NutritionalProfile
∙References
HealthBenefits
Potatoesareaverypopularfoodsource.Unfortunately,mostpeopleeatpotatoesintheformofgreasyFrenchfriesorpotatochips,andevenbakedpotatoesaretypicallyloadeddownwithfatssuchasbutter,sourcream,meltedcheeseandbaconbits.Suchtreatmentcanmakeevenbakedpotatoesapotentialcontributortoaheartattack.Buttakeawaytheextrafatanddeepfrying,andabakedpotatoisanexceptionallyhealthfullowcalorie,highfiberfoodthatofferssignificantprotectionagainstcardiovasculardiseaseandcancer.
OurfoodrankingsystemqualifiedpotatoesasagoodsourceofvitaminB6,vitaminC,copper,potassium,manganese,anddietaryfiber.
Potatoesalsocontainavarietyofphytonutrientsthathaveantioxidantactivity.Amongtheseimportanthealth-promotingcompoundsarecarotenoids,flavonoids,andcaffeicacid,aswellasuniquetuberstorageproteins,suchaspatatin,whichexhibitactivityagainstfreeradicals.
Potatoes'
PhytochemicalsRivalThoseinBroccoli
reputationasahigh-carb,whitestarchhasremovedthemfromthemealsofmanyaweight-consciouseater,butthisstereotypeisdueforasignificantoverhaul.AnewanalyticalmethoddevelopedbyAgriculturalResearchServiceplantgeneticistRoyNavarrehasidentified60differentkindsofphytochemicalsandvitaminsintheskinsandfleshof100wildandcommerciallygrownpotatoes.AnalysisofRedandNorkotahpotatoesrevealedthatthesespuds'
phenoliccontentrivalsthatofbroccoli,spinachandBrusselssprouts,andincludesflavonoidswithprotectiveactivityagainstcardiovasculardisease,respiratoryproblemsandcertaincancers.Navarre'
steamalsoidentifiedpotatoeswithhighlevelsofvitaminC,folicacid,quercetinandkukoamines.Theselastcompounds,whichhavebloodpressureloweringpotential,haveonlybeenfoundinoneotherplant,Lyciumchinense(a.k.a.,wolfberry/gogiberry).Howmuchkukoamineisneededforabloodpressureloweringeffectinhumansmustbeassessedbeforeitcanbedeterminedwhetheranaverageportionofpotatoesdeliversenoughtoimpactcardiovascularhealth.Still,potatoes'
phytochemicalprofilesshowit'
stimetoshedtheirstarch-onlyimage;
spuds--baked,steamedorhealthysautÃ
©
edbutnotfriedâ
€"
deserveaplaceinyourhealthywayofeating."
PhytochemicalProfilersInvestigatePotatoBenefits,"
AgriculturalResearch,September2007
Blood-PressureLoweringPotential
UKscientistsattheInstituteforFoodResearchhaveidentifiedbloodpressure-loweringcompoundscalledkukoaminesinpotatoes.PreviouslyonlyfoundinLyciumchinense,anexoticherbalplantwhosebarkisusedtomakeaninfusioninChineseherbalmedicine,kukoamineswerefoundinpotatoesusinganewtypeofresearchcalledmetabolomics.
Untilnow,whenanalyzingaplant'
scomposition,scientistshadtoknowwhattheywereseekingandcouldtypicallylookfor30orsoknowncompounds.Now,metabolomictechniquesenableresearcherstofindtheunexpectedbyanalyzingthe100soreven1000sofsmallmoleculesproducedbyanorganism.
"
Potatoeshavebeencultivatedforthousandsofyears,andwethoughttraditionalcropswereprettywellunderstood,"
saidIFRfoodscientistDrFredMellon,"
butthissurprisefindingshowsthateventhemostfamiliaroffoodsmightconcealahoardofhealth-promotingchemicals."
AnothergoodreasontocenteryourdietaroundtheWorld'
sHealthiestFoods!
Inadditiontopotatoes,researcherslookedattomatoessincetheybelongtothesameplantfamily--Solanaceae--asLyciumchinense.Metabolomicassaysalsodetectedkukoaminecompoundsintomatoes.
TheIFRscientistsfoundhigherlevelsofkukoaminesandrelatedcompoundsthansomeoftheothercompoundsinpotatoesthathavealonghistoryofscientificinvestigation.However,becausetheywerepreviouslyonlynotedinLyciumchinense,kukoamineshavebeenlittlestudied.Researchersarenowdeterminingtheirstabilityduringcookinganddoseresponse(howmuchofthesecompoundsareneededtoimpacthealth).
VitaminB6--BuildingYourCells
IfonlyforitshighconcentrationofvitaminB6--acupofbakedpotatocontains21.0%ofthedailyvalueforthisimportantnutrient--thepotatoearnshighmarksasahealth-promotingfood.
VitaminB6isinvolvedinmorethan100enzymaticreactions.Enzymesareproteinsthathelpchemicalreactionstakeplace,sovitaminB6isactivevirtuallyeverywhereinthebody.Manyofthebuildingblocksofprotein,aminoacids,requireB6fortheirsynthesis,asdothenucleicacidsusedinthecreationofourDNA.Becauseaminoandnucleicacidsaresuchcriticalpartsofnewcellformation,vitaminB6isessentialfortheformationofvirtuallyallnewcellsinthebody.Heme(theproteincenterofourredbloodcells)andphospholipids(cellmembranecomponentsthatenablemessagingbetweencells)alsodependonvitaminB6fortheircreation.
VitaminB6--BrainCellandNervousSystemActivity
VitaminB6playsnumerousrolesinournervoussystem,manyofwhichinvolveneurological(braincell)activity.B6isnecessaryforthecreationofamines,atypeofmessagingmoleculeorneurotransmitterthatthenervoussystemreliesontotransmitmessagesfromonenervetothenext.Someoftheamine-derivedneurotransmittersthatrequirevitaminB6fortheirproductionareserotonin,alackofwhichislinkedtodepression;
melatonin,thehormoneneededforagoodnight'
ssleep;
epinephrineandnorepinephrine,hormonesthathelpusrespondtostress;
andGABA,whichisneededfornormalbrainfunction.
VitaminB6--CardiovascularProtection
VitaminB6playsanothercriticallyimportantroleinmethylation,achemicalprocessinwhichmethylgroupsaretransferredfromonemoleculetoanother.Manyessentialchemicaleventsinthebodyaremadepossiblebymethylation,forexample,genescanbeswitchedonandturnedoffinthisway.Thisisparticularlyimportantincancerpreventionsinceoneofthegenesthatcanbeswitchedonandoffisthetumorsuppressorgene,p53.Anotherwaythatmethylationhelpspreventcancerisbyattachingmethylgroupstotoxicsubstancestomakethemlesstoxicandencouragetheireliminationfromthebody.
Methylationisalsoimportanttocardiovascularhealth.Methylationchangesapotentiallydangerousmoleculecalledhomocysteineintoother,benignsubstances.Sincehomocysteinecandirectlydamagebloodvesselwallsgreatlyincreasingtheprogressionofatherosclerosis,highhomocysteinelevelsareassociatedwithasignificantlyincreasedriskforheartattackandstroke.EatingfoodsrichinvitaminB6canhelpkeephomocysteinelevelslow.Inaddition,dietshighinvitaminB6-richfoodsareassociatedwithoveralllowerratesofheartdisease,evenwhenhomocysteinelevelsarenormal,mostlikelybecauseofalltheotherbeneficialactivitiesofthisenergeticBvitamin.
Asinglebakedpotatowillalsoprovideyouwith11.7%ofthedailyvalueforfiber,butrememberthefiberinpotatoesismostlyintheirskin.Ifyouwantthecholesterol-lowering,coloncancerpreventing,andbowelsupportiveeffectsoffiber,besuretoeatthepotato'
sflavorfulskinaswellasitscreamycenter.
VitaminB6--AthleticPerformance
VitaminB6isalsonecessaryforthebreakdownofglycogen,theforminwhichsugarisstoredinourmusclecellsandliver,sothisvitaminisakeyplayerinathleticperformanceandendurance.
Description
Whetheritismashed,bakedormadeintoFrenchfries,manypeopleoftenthinkofthepotatoasacomfortfood.Thissentimentprobablyinspiredthepotato'
sscientificname,Solanumtuberosum,sincesolanumisderivedfromaLatinwordmeaning"
so