Nowadays, health preservation is becoming increasingly popular, and many people even eat fruits as meals for weight loss. In fact, this is not correct. Although fruits are highly nutritious, there are some rules to follow when eating them. So, what are the dietary taboos of eating fruits? What fruits are suitable for summer? What are the precautions for eating fruits?
1. It's best to eat fruits in the morning
"Eating fruit in the morning is gold, at noon is silver, and in the evening is lead" is a proverb from the UK. In fact, there is no necessary connection between the time you eat fruit and the absorption of its nutrients. As long as your digestive function is normal, there is no time limit for eating fruit. However, nutritionists recommend eating fruit in the morning because the quality of Chinese breakfasts is often poor, usually lacking in fruits and vegetables, making the nutrition unbalanced. The addition of fruit can serve as a nutritional supplement.
2. Eating fruit before meals can reduce appetite and has a certain weight-loss effect
Eating fruit before a meal can increase satiety without affecting the digestion and absorption of food. Fruits are rich in carbohydrates, and the dietary fiber they contain can give the stomach a "full" feeling, which can reduce appetite and decrease your demand for high-fat and high-protein foods in your diet.
3. Don't eat too much fruit, as excessive consumption can lead to high blood sugar
Although the calorie content of fruit is lower than rice when calculated by unit weight, people tend to eat more for various reasons, and it's easy to exceed the sugar intake limit. This has a significant impact on health.
The "Dietary Guidelines for Chinese Residents" recommends a daily intake of 200-300 grams of fruit. Only about 30% of people in China meet this standard. Therefore, for those who don't eat enough, it is recommended to eat more fruit, but no more than 500 grams a day, and eating 2-3 types is sufficient. For special groups such as pregnant women and those with high blood sugar, excessive fruit consumption may lead to abnormal blood sugar fluctuations.
4. Diabetics should eat low-sugar fruits
Diabetics can eat a moderate amount of low-sugar fruit when their blood sugar is stable, but they must control the quantity. It is recommended to choose fruits with low sugar content and a slower glycemic index, such as grapefruit, oranges, strawberries, and cherries. However, don't eat too much, and consume them between meals. Therefore, we suggest that diabetics should not "eat" fruit but "taste" it.
5. Cooked fruits also have a unique flavor
Fruits rich in vitamin C are recommended to be eaten raw for more complete nutrition, such as citrus fruits like grapefruit, oranges, and lemons. However, fruits with lower vitamin C content, such as apples and pears, can be cooked. For people with poor digestion or those who are sensitive to cold, eating cooked fruit is a good way to consume more fruit. You can also make banana or apple pies at home.
6. It's best not to juice fruits
There are two main reasons not to juice fruit: First, during the juicing process, the soluble components of the fruit enter the juice, while the insoluble substances are filtered out with the pulp. Therefore, juice contains almost no fiber. Fiber is one of the most important components of dietary fiber and plays a certain role in maintaining intestinal function, promoting intestinal peristalsis, preventing constipation, lowering cholesterol, and anti-cancer. Without it, the body will be affected to some extent. Second, during the pressing and crushing process, some easily oxidized vitamins in the fruit (such as vitamin C) are largely destroyed. In intact fruit cells, nutrients are well protected, but after juicing, nutrients like vitamin C come into contact with oxygen and oxidases and can be easily lost. The vitamin C retention rate is higher in strongly acidic juices like citrus juice, while it is lower in watermelon, pear, and peach juices.
What fruits are suitable for summer?
Peaches: There is a common saying in Beijing: "Peaches nourish people, while apricots harm them." Is this saying scientific from the perspective of nutritional immunology?
Nutritional immunology experts say that peaches are rich in various vitamins, minerals, and fruit acids, and their iron content ranks first among fruits. Iron is the main raw material for human blood production and is very beneficial to health, holding an important position among many herbs. Apricots contain citric acid, malic acid, and beta-carotene, and are mainly used to lower qi, relieve cough, and relax the bowels. However, the "Compendium of Materia Medica" already states that "eating too many raw apricots can harm muscles and bones."
1. Watermelon: Eating watermelon in summer, no need for medicine
There is a Chinese proverb: "Eating watermelon in summer, no need for medicine." This indicates that watermelon is the most suitable fruit for summer.
Watermelon is rich in vitamins A, B1, B2, C, glucose, sucrose, fructose, malic acid, glutamic acid, and arginine. It has the effects of clearing heat and relieving summer heat, promoting urination, and lowering blood pressure. It also has certain auxiliary therapeutic effects on high fever and thirst, summer heat and excessive sweating, nephritis with oliguria, and hypertension.
2. Lemon: Limonene has anti-cancer effects
Citrus fruits can moisten the lungs and regulate qi. Fresh orange juice contains various creatines and vitamins, which help human metabolism, have a whitening effect, and also have multiple health benefits. The white network threads on the surface of the orange pulp contain vitamin P, which can prevent and treat high blood pressure and has the effect of resolving phlegm. There is a famous essential oil called limonene essential oil, which is the main component of most citrus fruits. Current research indicates that limonene has anti-cancer effects.
Conclusion: The above is the editor's introduction to the dietary taboos of eating fruit. Through the introduction in this article, I believe everyone now knows the precautions for eating fruit and what fruits are suitable for summer. If you don't know how to eat fruit, you can refer to this.