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Sweet potato calories: 10 health benefits

Sweet potato calories: 10 health benefits,

Ye ek bohat hi delicious foood hai. Sweet potato ( sakalghendi ) taste me nurture sweet hoti hai.

Sweet potato ek best way to lose weight ka ek bohoat hi achha source bhi mana jata hai. Becuase sweet potato me 0 % fat hota hai.

Ek medium sweet potato me 103- calories hoti hai. Or ek large sweet potato calories ( 162) hoti hai.

Sweet potato ek super healthy food hai. Or ek normal potato se bilkul alag hoti hai.

Sweet potato ek achha nutrition vegetable hai. Or esme kafi matra me fiber and potassium hota hai.

Ye vegetable hamari body ke lye bohat hi beneficial hai. Or es ko khane se bohat sari jo serious bimari hoti hai dur hoti.

For example:

Cancer, type 1 diabetes, type 2 diabetes, and blood pressure or bohat sari  bemaria hai jisme sweet potato help kerti hai. Heart me hone wali bimario me bhi bohat help kerti hai.

Look:

Or ab mai eske bare me sari bate batane ja rha hu jo bohat hi amazing and benefits hai. Phir ab hum shuru kerte hai or details me eske benefit or esse dur hone wali bimaria ke bare me bat krenge.

Nutrition facts:

Ek medium sweet potato ke bare me puri jankari. Ye jo values hai niche di gye ye 100 g sweet potato ki hai.

calories: 86

Total Protein 1.5 g

Potassium 336 mg

Sodium 55 mg

Fat 0.1 g

Cholesterol 0 mg

Sugar 4.2 g

Dietary fiber 3 g

carbohydrate 19.2 g

Iron – 3 %

Magnesium- 6 %

Calcium – 3 %

VITAMINS 

Vitamin A281%                                             Vitamin B-6 – 10%

Vitamin D –  0 %                                                Vitamin C – 4 %

Boiled sweet potato calories: 76

Benefits

Sweet potato benefits:

Sweet potato ki wajha se khatam hone wali bimario. Or kya- kya benefits hote hai hum en sub ki yha per bat krenge.

Sweet potato ko use kerne se Obesity, diabetes, heart disease ye sari bimario ka risk dur hota hai.

Ye low blood sugar ko reduce kerti hai. Or sweet potatoes me fiber hona bohat hi important sabit hota hai.

Research kya gya hai ki logo me hone wali bimari Type 1 diabetes, Type 2 diabetes me bohat help kertri hai.

Or medium sweet potato me 6 gms fiber hota hai.

Cancer

Esme beta-carotene paya jata hai. Jis ke karan ye prostate cancer me help kerta hai.  And also beta- carotene colon cancer me help kerta hai.

Digestion and regularity

 High-Fiber hone ke karan sweet potato constipation ( kabj ) me help kerti hai. Or hamesha healthy digestion me bohat help kerti hai. Ye bohat beneficial hoti hai stomach ke lye.

Kuch important things jaise purple sweet potato calories, white sweet potato nutrition, or bhi bohat sare nebefits btaunga aapko. To ab next benefit kya hai btate hai.

Blood pressure

Ager bat kre ki blood pressure sweet potato ko use kerne se kya benefits milte hai. To mai bta du ki one medium sweet potato me 542 mg sodium hota hai.

Low sodium ke karan ye helthy blood pressure me help kerti hai. Sweet potato me potassium hota hai.

High-Potassium hone ke karan 20 % death ka risk khatam ho jata hai from all causes.

Fertility

Sweet potato me Vitamin A hona bohat hi helpful hai. Vitamin A ke karan hormone bante hai jo pregnancy ke time bohat helpfull hota hai.

Ye bohat hi important thing hai.  Jo pregnancy ke samay women eska saven jaroor kre. To pta chalta hai ki sweet potato bohat hi beneficial hai hamari body ke lye.

Important:

Sweet potato calories vs regular potato:

Ek sweet potato me 86 gm calories hoti hai or ager bat ki jai ek regular potato ki to esme kitni calories hoti hai mai aapko btata hu.

Ek regular potato me calory ki matra: 92 gm calories hoti hai, jisse pta chalta hai ki ek regural potato me calories jayda hoti hai campare to sweet potato.

Other sources in sweet potato:

Calcium

Iron

Magnesium

Phosphorus

Zink

Vitamin E

Thiamin

Riboflavin

Focal …

FOCUS:

Sweet potato me beta-carotene ek bohat hi achha or important source hai. Or bohat sare great soure paye jate hai sweet potato me.

Jaise: beta-carotene, ek powerful antioxidant hai jo oranges me bhi paya jata hai. Or kuch vegetables me bhi paya jata hai.

Beta-carotene body me (Vitamin A) ki kami ko pura kerta hai. Or most important things ye asthma and heart disease me bohat help kerta hai hai.

Sweet potato kisi bhi colour ki ho no matter, don’t pill ( chhilna ) it off. Metlab sweet potato withe ho, brown ho ya phir purple ho usko chile na.  Bina chile hi use kre.

Qki ek sweet potato me with skin bohat sara fiber, potassium, and quercetin hota hai.

Risks

Bohat sara potessum lene se kedney ko harm ho sakta hai. Or un logo ke lye jenki kidney sahi se kam ni kerti hai. Jinko kidney ki problems hai wo log jayda potessium ka estmal na kre.

Beta-blockers ek pirkar ka medication hai, jo heart disease ko prescribed kerta hai. Jo potessium ke level ko increase kerta hai blood me.

Sweet potato me Vitamin A hota hai ager eska level high ho jata hai to hamari skin and nails orange color ke dikhne lagte hai.

Tips

With soft skin or wrinkles, kati fati, cracks, and soft spots wali sweet potato ko na kharide or na hi unka seven kre.

Cool place me store kre, or dry for up 2 to 5 weeks.

Ager hum roast yani ke bhoon ker khate hai sweet potato ko to ye hume natural flavor deti hai.

Hume esme kisi bhi extra cumin, extra any kind of flavore ko add kerne ki kio jaroorat ni hoti hai.

sweet potato ko bhoonne ka subse fast tarika microwave me bhoone. Or make sure esko thodi time ke lye cool hone de.

Try kre ke esme thoda cumin ya curry powder ka use kerke khaye bohoat tasty hota hai.

Sweet potato me nature sweet and creamy taste hota hai. Ye bohat hi alag ka majedar taste hota hai. Sweet potato bohoat hi nature yummy flavore deti hai.

Bottom Line:

Sweet potato me vitamin A ki kafi matra hoti hai. Jo hamare health ke bohoat hi helpful hai.

Esme beta-carotene paya jata hai jo humari body me hone wale several tyes ke cancer se protect kerta hai.

Sweet potato ke use kerne se bohoat sari problem or bimaria dur ho jati hai. jaise- heart disease, cancer, diabetes, and more blood pressure and more.

Ek medium sweet potato me 86 gms calories hoti hai. Or ek regular potato me 92 gms calories.

Sweet potato anek ( several ) pikar ki hoti hai, white sweet potato, bown sweet potato, and purple sweet potato.

Calories in one extra large sweet potato – 192gms calories hoti hai.

Thank you so much to read this article!

If you like this article and got some beneficial information so you can do comments.

About the author

Urman Khan

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