极简无糖“甜”点——紫薯鹰嘴豆塔
紫薯Purple Sweet Potato
紫薯的功效Health benefits ofpurple sweet potato
01抗氧化作用Purple sweet potato is rich in antioxidants紫薯有不错的抗氧化效果，经常吃紫薯，可以起到抗衰老，改善皮肤肤质，调理内分泌的作用。Purple sweet potato has good antioxidant effects. The regular consumption of purple sweet potatoes can be anti-aging, improve skin quality and regulate endocrine function.02促进胃肠蠕动Promotion of gastrointestinal peristalsis紫薯富含纤维素，可促进胃肠蠕动，清理肠腔内滞留的粘液、积气和腐败物，排除粪便中的有毒物质，保持大便通畅，改善消化道的环境，防止胃肠道疾病的发生。Purple sweet potatoes are rich in cellulose, which can promote gastrointestinal peristalsis, clean up mucus, accumulated gas and putrefaction in the intestinal cavity, eliminate toxic substances in feces, keep defecation unobstructed, improve the environment of the digestive tract and prevent gastrointestinal diseases.
03防癌抗癌Purple sweet potato has anticancer properties紫薯富含硒和铁，这两者是人体抗疲劳、抗衰老、补血的必要元素，特别是硒被称为“抗癌大王”，易被人体吸收，可留在血清中，修补心肌，增强机体的免疫力，清除体内自由基，抑制癌细胞中DNA的合成和癌细胞的分裂和生长，预防癌病的发生。Purple sweet potatoes are rich in selenium and iron, which are essential elements for fighting fatigue, anti-aging and blood tonifying. Selenium, especially known as 'king of anti-cancer', is easily absorbed by the human body. Selenium can be left in the serum, repair the heart muscle, enhance the body's immunity, eliminate free radicals, inhibit the synthesis of DNA in cancer cells and the division and growth of cancer cells, and prevent the occurrence of cancer.04保肝作用Purple sweet potato may improve liver health紫薯可以保肝护肝。研究表明，四氯化碳对肝功能有很强的损伤作用，而紫薯中的花色苷对于因为四氯化碳引起的肝损伤有很强的抑制作用，对于急性肝损伤同样有效，可以通过饮用紫薯饮料来摄入花色苷。另外，多吃紫薯也有助于降低肝脏炎症。Compounds in purple sweet potato have a beneficial effect on your liver and can help prevent liver injury.According to the journal Food and Chemical Toxicology, extracts from purple sweet potato help to reduce tissue scarring on the liver. Sweet potato anthocyanins can help to improve the symptoms of liver fibrosis. The same journal reported that purple sweet potato compounds help to lower liver inflammation.
05减肥作用Purple sweet potato may assist in weight loss紫薯的含热量非常低，比一般米饭低得多，是很好的低脂肪、低热能食品，所以吃紫薯之后不必担心会发胖，反而可起到减肥作用。Purple sweet potato contains very low calories, much less than ordinary rice. It is also a good low-fat-food, so eating purple potatoes can play a role in weight loss.06增强免疫力Enhance immunity紫薯含有大量黏液蛋白，能够防止肝脏和肾脏结缔组织萎缩，提高机体免疫力。紫薯中所含有的矿物质对于维持和调节人体功能，起着十分重要的作用。Purple sweet potato contains a lot of mucoprotein, which can prevent the atrophy of connective tissue of liver and kidney, and improve the immunity of the body. Minerals in purple sweet potato play an important role in maintaining and regulating human body function.
紫薯的营养价值Nutritional value of purple sweet potato紫薯富含蛋白质、淀粉、果胶、纤维素、氨基酸、维生素及多种矿物质。紫薯营养丰富具特殊保健功能，其中的蛋白质、氨基酸都是极易被人体消化和吸收的。其中富含的维生素A可以改善视力和皮肤的粘膜上皮细胞，维生素C 可使胶原蛋白正常合成，防治坏血病的发生。Purple sweet potatoes are rich in protein, starch, pectin, cellulose, amino acids, vitamins and a variety of minerals. Purple sweet potatoes are rich in nutrition and has special health care function. Its protein and amino acid are easily digested and absorbed by the human body. They are rich in vitamin A which can improve vision and mucous epithelial cells of skin; and Vitamin C that can make normal synthesis of collagen protein and prevent the occurrence of scurvy.紫薯除了具有普通红薯的营养成分外，还富含硒元素和花青素。花青素是天然强效自由基清除剂，其清除自由基的能力是维生素C的20倍、维生素E的50倍。Purple sweet potatoes are rich in selenium and anthocyanins in addition to the nutritional components of common sweet potato. Anthocyanins are natural and powerful free radical scavengers. Their ability of scavenging free radicals is 20 times of vitamin C and 50 times of vitamin E.
注意：紫薯搭配高蛋白食物时能提高营养价值，不妨在吃紫薯时一同摄入含蛋白质丰富的食物如豆子、豆制品，或配合其他谷物和蔬菜食用。Tip：It is recommended to eat purple sweet potato with foods especially rich in protein, such as beans, soy products, or with other vegetables. Purple sweet potato eaten together with high protein food can higher the absorption of the nutrients .紫薯鹰嘴豆塔Purple sweet potato and chickpea pagoda
Vegan 纯净素美食
食材INGREDIENTS紫薯 250 克Purple sweet potato 250 g干鹰嘴豆 100 克Dried chickpea 100 g
做法INSTRUCTIONS1. 鹰嘴豆提前浸泡一个晚上，然后煮熟。将煮熟的鹰嘴豆放入破壁机加入适量的水打成鹰嘴豆泥。用过滤袋挤出汁，取渣待用。Soak chickpeas in advance for one night, and then cook them. Put the cooked chickpeas into the wall food processor and add some water to make the chickpea mash. Squeeze out the juice with a filter bag (it should not be too wet).
2.将紫薯去皮蒸熟，然后压成紫薯泥。Peel and steam the purple potato, then press into purple potato mash.
3.把豆渣平铺在一个硅胶垫子上，用擀面杖压平（可以在鹰嘴豆泥上铺一层保鲜膜以免粘），约半厘米到一厘米厚，四边可以用刀拢整齐。Spread the bean dough on a silica gel pad, use a rolling pin to flatten it (you can spread a layer of plastic wrap on the hummus to avoid sticking), about half to one centimeter thick, and the four sides can be neatly folded with a knife.
4.把紫薯泥均匀铺在上面，抹平。Then spread the purple sweet potato puree evenly on it and smooth it.
5.把它切成4x7厘米大的条，两条铺在一起，压稳就可以。Cut it into 4x7cm strips, lay them together then press them firmly.