How to make baked sweet potatoes without skin

Sweet potatoes are a food we often eat. The nutritional value of sweet potatoes is relatively high. They are good in improving the body's immunity and preventing diseases. They are also a very healthy food. There are many ways to eat sweet potatoes. Many people like to eat baked sweet potatoes. Baked sweet potatoes taste sweet. As a family, you can make skinless baked sweet potatoes. You can wash and peel the sweet potatoes, then wrap them in tin foil and bake them in the oven.

Main ingredients: 10 sweet potatoes, auxiliary ingredients: 10 spoons of honey

1. Scrape clean with a scraper and rinse with water

2. Steam in cold water

3. Cook until 80% done, about 25 minutes (due to the temperature in Qinghai), until the chopsticks can easily penetrate the sweet potato, turn off the heat, open the lid and let it cool

4. Preheat the oven to 220 degrees for 5 minutes

5. Put tin foil on the bottom of the baking tray, put the steamed sweet potatoes on the top, and brush the first layer of honey

6. Place the baking tray in the middle layer, bake at 220 degrees for 60 minutes (Qinghai's June weather temperature plus the thickness of a single sweet potato), add the second layer of honey and turn it over after 30 minutes, and wait for the last time to complete

Benefits of eating sweet potatoes

1. Anti-cancer effect

The most anti-cancer nutrients in the diet are beta-carotene (a precursor of vitamin A), vitamin C and folic acid, and sweet potatoes are rich in all three. A small sweet potato (about 2 taels) can provide twice the amount of vitamin A required by the human body every day, one-third of the daily amount of vitamin C required, and about 50 micrograms of folic acid.

2. Good for the Heart

Sweet potatoes are rich in potassium, beta-carotene, folic acid, vitamin C and vitamin B6, all of which help prevent cardiovascular disease. Potassium helps maintain fluid and electrolyte balance in the body's cells and maintain normal blood pressure and heart function. β-carotene and vitamin C have the effects of anti-lipid oxidation and preventing atherosclerosis. Supplementation of folic acid and vitamin B6 can help lower the level of homocysteine ​​in the blood, which can damage arteries and is an independent risk factor for cardiovascular disease.

3. Prevent emphysema

An animal experiment at the University of Kansas in the United States found that rats that smoked had lower levels of vitamin A in their bodies and were more prone to emphysema; while the incidence of emphysema was significantly reduced in rats that smoked and ate foods rich in vitamin A. Why some long-term smokers live to be over 90 years old without developing emphysema may be related to the rich vitamin A content in their daily diet. Researchers recommend that smokers or those exposed to passive smoking should eat foods rich in vitamin A, such as sweet potatoes, every day to prevent emphysema.

4. Sweet potatoes can prevent influenza

As the weather turns colder, the flu storm strikes again. A recent article published by American media pointed out that sweet potatoes can help resist influenza and prevent colds.

5. Anti-diabetic effect

Studies have shown that white-skinned sweet potatoes have certain anti-diabetic effects. A clinical study at the University of Vienna in Austria found that patients with type 2 diabetes improved their insulin sensitivity and helped control blood sugar after taking white-skinned sweet potato extract.