“In the morning, eating fruit is gold, eating fruit at noon is silver, and eating fruit at night is lead.” A proverb from the United Kingdom, in fact, there is no necessary connection between the time of eating fruit and the absorption of fruit nutrition, as long as your gastrointestinal function is normal, eat fruit. There is no time limit. How do you eat fruits to keep them healthy?
Rule 1, the fruit is best to eat in the morning
“In the morning, eating fruit is gold, eating fruit at noon is silver, and eating fruit at night is lead.” A proverb from the United Kingdom, in fact, there is no necessary connection between the time of eating fruit and the absorption of fruit nutrition, as long as your gastrointestinal function is normal, eat fruit. There is no time limit. However, the dietitian advises everyone to eat fruit in the morning, because the quality of the breakfast is poor, and the vegetables and fruits are often lacking. The nutrition is not comprehensive enough. The addition of fruit can be used as a nutritional supplement.
Rule 2, eating fruit before meals will reduce appetite, have a certain weight loss effect
Eating fruit before meals can increase satiety and will not affect the digestion and absorption of food. Fruits are rich in sugars, and the dietary fiber contains a “swelling” feeling to the stomach, which reduces appetite and reduces your need for high fat and high protein in your diet.
Rule three, fruit can not eat too much, excessive lead to high blood sugar
Although the calorie of the fruit is lower than the rice by the weight of the unit, it is easy to eat because of its good taste. If it is not careful, the sugar intake will exceed the standard. For example, someone eats 2 to 3 pounds a day, so excessive eating has a great impact on health. The Chinese Dietary Guidelines recommend that 200 to 300 grams of fruit should be ingested every day. Only about 30% of people in China can reach the standard. Therefore, for those who do not eat enough, it is recommended to eat more fruits, but not more than 500 grams at most. 2~3 kinds can be used. Special populations such as pregnant women and high blood sugar may cause abnormal fluctuations in blood sugar if they eat too much fruit.
Rule four, diabetics eat low-sugar fruits
People with diabetes can eat low-sugar fruits in moderate blood sugar, but control the amount of fruit. High-keys suggest choosing more fruits with low sugar content and slower sugar-lifting effects, such as grapefruit, oranges, strawberries, and cherries. But don’t eat too much, and eat between meals. Therefore, we recommend that people who are diabetics do not “eat” fruits, but “taste” fruits.
Rule 5, the fruit is cooked and eaten.
Fruits with vitamin C content are recommended for raw food, and nutrient intake will be relatively complete, such as citrus fruits, grapefruit, oranges and lemons. However, apples and pears, such as fruits with low vitamin C content, can be cooked and are not good for the stomach. For those who are cold and uncomfortable, eating fruits is a good choice for eating more fruits, or you can do it yourself. Homemade banana pie or apple pie at home.
Rule six, fruit is best not to juice
There are two main reasons why fruit should not be juiced:
First, in the process of pressing the juice, the soluble components of the fruit enter the juice, and the insoluble matter is filtered out with the slag, so the juice is substantially free of cellulose. Cellulose is one of the most important ingredients of dietary fiber. It has a certain effect on maintaining intestinal function, promoting bowel movement, preventing constipation, lowering cholesterol and fighting cancer.
Second, some of the easily oxidized vitamins (such as vitamin C) in fruits have been destroyed during the pressing and mashing process. Nutrients are well protected in intact fruit cells, and nutrients such as vitamin C are exposed to oxygen and oxidase after juice extraction and are easily lost. The storage rate of vitamin C in acidic juices such as citrus juice is relatively high, while the loss of watermelon juice, pear juice and peach juice is large.
Rule seven, rotten fruit do not eat
Some people think that the fruit is a little bit rotten. If you remove the rotten point, you can continue to eat it. Some people think that even if it is rotten a little, the whole fruit is polluted, so eating it will be harmful. Which one is correct? In fact, if the fruit already has a clearly rotted part, it should not be eaten.
And even if the rotten part has been removed, such fruit still has great safety risks, and the nutritional quality is reduced, so it is best not to eat.
If you really can’t bear to discard it all, you can roughly follow the principle: when the spoilage is not more than 1/3 of the whole fruit, you should remove 1/2 and eat it; when the spoilage is more than 1/3 of the whole fruit, the whole fruit will be Don’t eat it.