Wrong concept of eating fruit correctly
Although the fruit is good, why don’t people eat it in life?
Some experts point out that precipitation, the Chinese supplementation structure is becoming more and more westernized, and high-oil, high-conversion foods such as big fish and meat occupy the table, while the main dietary habits of traditional plant foods are quietly changing.
And some misunderstandings and doubts also prevent people from eating fruit.
Misunderstanding 1: Faster blood sugar Many people regard fruit as a “dessert” and think it is the culprit of diabetes, stay away.
However, research shows that the glycemic index of most fruits increases, such as apples, pears, peaches, apricots, plums, cherries, grapes and other fruits significantly higher than the glycemic index of steamed bread, rice, potato and other foods, suitable for patients to eat, dailyEat about 200 grams.
Even if the fruit has a high glycemic index, such as pineapple, mango, and watermelon, people with diabetes can eat 100 grams per day.
Misunderstanding 2: There are more agricultural residues. Many people worry too much about pesticide residues in the peel.
In fact, the use of highly toxic pesticides in directly imported foods such as fruits and vegetables has long been banned, and most of the low-toxic pesticides have been decomposed before consumption.
Repeated rubbing before eating fruit can effectively remove surface residues.
Misunderstanding 3: During the process of drinking fruit juice instead of fruit juice, the feeling of fullness can be enhanced, and the precipitated fibers that reduce the intake and absorption are filtered out in large quantities. Antioxidants such as vitamin C will also be damaged to a certain extent, which greatly reduces fruit nutrition.
Therefore, it is better to drink fruit than to eat fruit.
Myth # 4: In the life of superstition super fruits, people are more likely to buy those super fruits that are expensive, known as the king or queen of fruits, and ignore the local seasonal fruits. In fact, the nutritional value of fruits varies, and there should be many varieties.Eat with multiple colors.
Four Points for Eating Fruits Correctly Experts point out that fruits are nutritious and not an optional snack. Eating fruits properly should adhere to the Four Points Principle.
Quantity: One apple per day The Chinese Residents’ Guide suggests that adults should consume 200?
400 grams of fruit, ordinary apples, pears, oranges, etc. Eat 1?
2 is enough.
Collocation: The richer the better The nutrition experts said that you should pay attention to the difference in eating fruits, such as eating an apple, and then eating some strawberries, oranges, etc., can not only eat enough, but also enrich the nutrition.
Time: Experts point out that healthy people want to eat. For healthy people, there is no time limit for eating fruits.
However, for people who control weight, high blood pressure and high blood lipids, eating fruits before meals can add a lot of fiber and potassium, and can also reduce meal intake.
On the contrary, lean and malnourished people eat a lot of fruits before meals will affect appetite, it is recommended to eat after meals.
It is worth reminding that don’t eat too sour fruits such as hawthorn and persimmon when fasting in the morning, it may cause discomfort.
Choice: First season fruit experts point out that the quality of seasonal fruit is a continuous off-season product.
For the north, there were no seasonal fruits before April; strawberries were in May; 5?
Cherry, bayberry, apricot, etc. in June; 7?
August is the world of watermelons and peaches; 9?
Apple, pear, sand fruit, pomegranate, kiwi, etc. are available in October; oranges and oranges are available later.