According to the China Center for Disease Control and Prevention, the Center for Chronic Infectious Diseases Prevention, “Analysis of Attributable Deaths of Insufficient Fruit Intake in Chinese People Aged 25 and Over in 2013” found that:
The loss of life expectancy in China due to insufficient fruit intake is 1.73 years.
About 15% of the total cause of death among people over the age of 25 (including 25) is due to insufficient fruit intake, and the number of attributable deaths is 1,438,400.
The all-cause attribution score for fruit is second only to hypertension and smoking. incredible!
If the fruit is not enough, the number of related diseases will be:
47,200 people with ischemic heart disease
Hemorrhagic stroke of 338,800 people
Ischemic stroke of 259,000 people
185,400 lung cancer
60,700 people with esophageal cancer
Laryngeal cancer 0.54 million
Oral cancer 0.36 million
The “2016 China National Fruit and Vegetable Concerns Big Data” released by the Institute of Health Communication of Tsinghua University shows that the intake of eight adult fruits is not enough. Ding Gangqiang, director of the Center for Nutrition and Health of the Chinese Center for Disease Control and Prevention, pointed out that “the daily intake of most people’s fruits is much lower than the recommended standard of 200-350 grams per day, only 40.7 grams.”
Fruits are so healthy to eat!
1 How much do you eat every day?
Half a catty!
One pound of vegetables a day and half a catty of fruit, fruits and vegetables can not be replaced. The Chinese Dietary Guidelines promotes meals with vegetables. It is recommended to consume 300-500 grams of vegetables per day, and dark vegetables should account for 1/2. Eat fruit every day, it is recommended to eat 200-350 grams of fresh fruit every day, juice can not replace fresh fruit.
Half a catty of fruit is not difficult. The fruits we usually eat, such as oranges, bananas, and kiwis, each have 2 to 3 weights. As long as they eat 2 to 3, they are half a catty, slightly larger. Fruits, such as apples and pears, are almost half a catty.
2 When do you eat?
9-10 am or 3-4 pm
It is recommended to eat between meals, such as 9-10 am or 3-4 pm, or at least half an hour after dinner. After the meal, pineapple, papaya, kiwi, orange, hawthorn, etc., papain and papaya enzyme in papaya, and bromelain in pineapple can help digest the protein in food, and proper eating can prevent indigestion. Kiwi, orange, hawthorn and other organic acids can enhance the activity of digestive enzymes and promote fat decomposition.
3 Is it raw or cooked?
In the winter, the elderly, pregnant women and children eat cold fruit will have abdominal distension or diarrhea and other gastrointestinal discomfort, so some fruits can also be cooked. such as:
Apple, pear: cook and eat
Many people are afraid of cooking vitamin C. In fact, the vitamin C content in them is not high, and other nutrients can be retained after heating. Moreover, after the fruit is heated, the fiber is softened and more digestible, and is especially suitable for middle-aged and elderly people and infants.
Oranges, oranges: steamed to eat
Although heating will destroy a part of vitamin C, there are other ingredients that are not afraid of heat. Oranges will be more sour when heated. It is recommended to steam with other fruits and taste better.
Kiwi: eat after warming
Kiwifruit is rich in vitamin C. It can be placed in warm water of no more than 50°, or peeled and cut into pieces and then warmed with warm water.
4 Eat fruit to be careful
Many people think that the fruit is mainly “water” and the heat is not high. But don’t be fooled by the taste, some fruits are not sweet, but the sugar can be quite a lot, such as dragon fruit. So eat fruit and learn to be careful.
Sugar content per 100 grams of fruit:
≤10g: green plum, watermelon, coconut, orange, lemon, grape, peach, plum, apricot, alfalfa, pineapple, etc.
11-20 grams: banana, pomegranate, pomelo, orange, apple, pear, lychee, mango, dragon fruit and so on.
20g: jujube, red fruit, especially dried dates, candied dates, dried persimmons, raisins, dried apricots, longan and so on.
5 fruit products are not equal to fruits
There are many kinds of fruit products on the market, such as dried fruit, preserved fruit, candied fruit, jam, fruit cereal, etc. These fruit products that are very convenient to eat have lost a lot of nutrients compared with fruits after processing. Not only is the majority of satiety bad, but the sugar content per 100 grams is higher, it is better to eat fruit directly.
6 Use less fruit instead of staple food
Although the fruit has cellulose, pectin, etc., it can support satiety. However, most fruits have a high sugar content, and fruit is used instead of the staple food. It is easy to ingest the polysaccharide. If you have to replace the staple food with fruit, it is best to use less than 10 grams of fruit per 100 grams of pulp.
Introduce the effects of several fruits!
Why is Apple a Queen of Fruits?
Apple is one of the favorite fruits. Apple has many varieties and rich nutrients, such as malic acid, citric acid, and vitamins A, B, and C. So some people call Apple the Queen of Fruits.
In addition to nourishing the body, apples also have a health care function: it has the effects of replenishing the heart, replenishing the thirst, strengthening the spleen and stomach, helping digestion, and laxative. Apple and colon health seem to be irrelevant, but a new study by German scientists shows that apple and apple juice help to enhance the body’s physiological function of anti-cancer substances, especially for colon cancer.
Why is Xiantao Bishou said?
Peach has a variety of health effects such as appetizing and spleen, tonifying qi and nourishing blood, and benefiting the brain and ears. Peach contains more iron, can cure iron deficiency anemia and hemorrhagic anemia. Since ancient times, there has been a saying that Xiantao Bishou, such as the Antarctic Xianweng hand care peach map, represents the peach can promote health, it can be seen that since ancient times, people have known the nutrition and health effects of peach.
Modern medical research proves that the beneficial effects of peach are mainly manifested in strengthening the immune system and promoting the microcirculation. For example, tumors have many causes, but the most basic cause is the imbalance of the immune system, and the fundamental cause of cardiovascular and cerebrovascular diseases is microcirculatory disorders. Eating peaches can help prevent these diseases.
Australians have an orange anti-cancer every day?
Citrus fruits are the largest family of fruits, including oranges, oranges, grapefruits, grapefruits, kumquats, and lemons. Among them, oranges are traditionally regarded as the main source of vitamin C in Western diets, and can also provide a considerable amount of carotene and minerals such as potassium, calcium and iron.
Citrus fruits are antioxidant, strengthen the immune system, inhibit tumor cell growth, and transform tumor cells into normal cells. Australian scientists say that among all fruits, citrus contains the highest levels of antioxidants, including more than 170 phytochemicals, including more than 60 flavonoids, and 17 carotenoids.
Grapefruit is the ideal fruit for diabetics?
Grapefruit can reduce the viscosity of blood and reduce the formation of blood clots. Therefore, it also has a good preventive effect on cerebrovascular diseases such as cerebral thrombosis and stroke. Fresh pomelo is an ideal food for diabetic patients because it contains insulin-like ingredients. Grapefruit is cold, people with spleen and stomach deficiency eat grapefruit easily diarrhea, so people with debilitating body should not eat more.
Does persimmon really have medicinal value?
Persimmon is not only a kind of food, but also a variety of diseases, and persimmons, persimmon cream, persimmon, and persimmon leaves are famous Chinese medicines. Persimmon is sweet and cold, can clear the heat and lungs, thirst, phlegm and cough, moisturizing the intestines and strengthening the spleen. Can be used to treat chronic bronchitis, hypertension, arteriosclerosis, dry stool and other symptoms. Eat peeled fresh persimmon, have the effect of blood pressure to stop bleeding; persimmon dried persimmon, can stop bleeding with the stomach; on the pot after steaming, eat in moderation, can stop diarrhea and stop phlegm, treatment of hemorrhoids bleeding.
How many secret recipes does Hawthorn Health have?
Fresh hawthorn 10 capsules, 30 grams of mashed sugar, Shuijianbi, twice daily, is good for blood pressure control; 10 capsules of hawthorn, 15 grams of hairy winter, Shuijianbi, twice daily, suitable for low serum total cholesterol and three Increased acid glyceride; 20 grams of raw hawthorn, 9 grams of fried malt, Shuijianbi, to help overcome indigestion; the sale of hawthorn into “candied gourd” is a traditional delicious food.
If apricot eats more, will it hurt?
Eating apricot has the function of supplementing nutrition and regulating function. Apricot can supplement a variety of inorganic salts and trace elements in the human body. These substances are indispensable for metabolism. In terms of regulating function, apricot has the effect of removing stomach pain, moistening the intestines and treating dry stools. Almonds can relieve cough. Apricot has a significant improvement on both human digestion and respiration. Because apricot is sour, it can promote the secretion of digestive juice and the increase of gastric acid. Therefore, apricots should not be eaten more, especially those who suffer from stomach problems have no advantage.
Eat more grapes to fight cancer?
Grape extract also significantly inhibits the growth of cancer cells such as gastric cancer, and long-term consumption of grapes can effectively prevent primary liver cancer. Anticancer substances such as anthocyanidins, flavonoids and plant polyphenols contained in grapes have the effects of inhibiting the proliferation and spread of tumor cells and inhibiting the formation of neovascularization of tumors. In addition, the grape extract also has a certain anti-mutation effect, can prevent normal cell cancer, and has a strong anti-cancer and anti-cancer function.
Kiwifruit can improve immunity?
Kiwifruit is rich in various active ingredients and a variety of essential vitamins, amino acids and trace elements. It has many pharmacological effects such as anti-tumor, anti-mutation, anti-virus, immune, anti-oxidation, anti-myocardial ischemia and blood lipid lowering. Studies have shown that kiwifruit can block the active component of carcinogen-nitrosamine synthesis, with a blocking rate of 98%, which has the effect of inhibiting cancer cells. Kiwifruit is considered to be an immune adjuvant because it contains a lot of vitamin C and antioxidant substances, and has a good effect on improving the body’s immunity.