Wellness is popular nowadays. Many people eat fruits as meals to lose weight, and they have achieved certain results in a short time, but they will soon lack nutrition and their health quality will decline. Although eating fruits is good for your health, it is also a rule.
Rule one, fruits are best eaten in the morning
“Eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit in the evening is lead.” A proverb from the United Kingdom, in fact, there is no necessary relationship between the time to eat fruit and the absorption of fruit nutrition. There is no time limit. However, dietitians recommend that you eat fruit in the morning, because the quality of breakfast is not good, and fruits and vegetables are usually lacking.
Rule two, eating fruit before meals will reduce appetite and have a certain weight loss effect
水果 Eating fruits before meals can increase satiety without affecting food digestion and absorption. Fruit is rich in carbohydrates, plus the dietary fiber can give the stomach a “fullness” feeling, which can reduce appetite and reduce your need for high fat and high protein in the diet.
Rules 3: Fruits should not be eaten too much.
Although the calorie of fruit is lower than that of rice by unit weight, but because of its good taste, it is easy to eat more. If you are not careful, your sugar intake will exceed the standard. For example, someone eats 2 to 3 pounds a day, such excessive eating has a great impact on health. The “Guide to Diet for Chinese Residents” recommends that if you consume 200 to 300 grams of fruit a day, only about 30% of people in China can reach the standard. Therefore, for people who don’t eat enough, it is recommended to eat more fruits, but not more than 500 grams. 2-3 types are sufficient. Pregnant women, special groups such as high blood sugar, if you eat too much fruit, it may cause abnormal blood sugar fluctuations.
Rule # 4: People with diabetes eat low-sugar fruits
People with diabetes can eat low-sugar fruits in an appropriate amount when the blood sugar is stable, but they should control the amount of fruits. High key suggest to choose more fruits with low sugar content and slower glycemic effect, such as grapefruit, orange, strawberry, cherry, etc. But don’t eat too much, and eat between meals. Therefore, we suggest that people with diabetes do not “eat” fruits but “taste” them.
Rules 5: Fruits have unique flavor when cooked
建议 Vitamin C content is recommended to be eaten raw, and nutritional intake will be complete, such as citrus fruits, grapefruit, orange and lemon. However, apples and pears, which are relatively low in vitamin C, can be cooked, which is not good for the stomach and intestines. For people who are uncomfortable with coldness, cooked fruits are a good choice to eat more fruits, or you can Homemade banana pie or apple pie at home.
Rule six, it is best not to squeeze fruit
There are two main reasons for not juicing fruit:
First, in the process of squeezing fruit juice, the soluble components of the fruit enter the fruit juice, and the insoluble matter is filtered out with the residue, so the fruit juice is basically free of cellulose. Cellulose is one of the most important components of dietary fiber. It has certain effects on maintaining intestinal function, promoting intestinal peristalsis, preventing constipation, reducing cholesterol, and fighting cancer.
Secondly, during the pressing and mashing process, some easily oxidizable vitamins (such as vitamin C) in fruits have been destroyed a lot. In the whole fruit cells, nutrients are well protected, and vitamin C and other nutrients are exposed to oxygen and oxidase after being squeezed, and they are easily lost. Vitamin C, such as citrus juice, has a higher preservation rate of vitamin C, while watermelon juice, pear juice, and peach juice have a greater loss.
Rules 7. Don’t eat rotten fruits
Some people think that the fruit is a little bit rotten, and you can continue to eat it as long as you remove the rotten point, while others think that even if it is a little bit rotten, the whole fruit is contaminated, so eating it will be harmful. Which one is correct? In fact, fruits should not be consumed if they already have rotten parts.
Even if the rotten parts have been removed, such fruits still have great safety risks and their nutritional quality is reduced, so it is best not to eat them.
If you really do not want to discard them all, you can roughly follow the principle: when the spoiled parts do not exceed 1/3 of the whole fruit, you should remove 1/2 and eat them; when the spoiled parts exceed 1/3 of the whole fruit, the whole fruit Don’t eat it.