Introduction: In response to the expectations of economic and social development and urban and rural residents, the General Office of the State Council officially released the "China Food and Nutrition Development Outline (2014-2020)" (hereinafter referred to as the "Outline") on February 10th. This is the third programmatic document on food and nutrition development formulated by the Chinese government, following the "Outline for the Reform and Development of China's Food Structure in the 1990s" and the "China Food and Nutrition Development Outline (2001-2010)".
This document mentions that the average person in China consumes 120 jin (about 60 kg) of fruit per year. So, how should one eat fruit to be healthy? What are the taboos and precautions? Let's take a closer look.
I. Is it better to eat fruit before or after a meal?
Eating fruit before a meal can help control calories and aid in weight loss: Fruit is large in volume but low in calories. Eating fruit before a meal fills the stomach, reducing the intake of other foods (which contain far more calories than fruit), thereby reducing total calorie intake. Additionally, eating fruit before a meal also allows for good digestion and absorption. As being overweight is now a common problem, eating fruit before a meal has become a mainstream recommendation.
Eating fruit after a meal aids digestion: Eating fruit after a meal is perfectly fine as long as you are not feeling bloated, meaning you haven't overeaten. Although fruit is raw, firm, and unheated, it has a high water content and its main components are water-soluble, so it is also easily digested after a meal.
II. How to wash fruit for healthy eating
When washing fruit, you can choose to use salt. After wetting the fruit's surface with water, sprinkle a little salt on it. The dirt on the surface can be quickly rubbed off, and then you can rinse it with water to eat it with confidence. The principle of this cleaning method is to use the granular state of salt to increase friction, and salt is also very clean.
Another good method is to use toothpaste as a cleaner on the fruit's surface. Washing fruit with hot water is also a great way to easily remove preservatives from the apple's skin. Fruit washed this way can be eaten with confidence.
III. 4 common beliefs about eating fruit
1. It is not advisable to eat fruit during a meal. Unfounded. Anyone who has eaten a fruit salad knows that eating fruit during a meal is no problem at all.
2. The sweeter the fruit, the higher its sugar content. This is basically true for the same type of fruit, but not necessarily for different types. Because sweetness is not only related to the sugar content but also to the type of sugar (for example, fructose is sweeter than sucrose) and the sour taste.
3. The darker the color of the fruit, the higher its nutritional value. Basically correct. The pigments in fruits are mostly carotene, lutein, flavonoids, etc., which have good nutritional effects. Dark-colored fruits contain more of these substances.
4. Fruit raises blood sugar quickly, so it is not suitable for diabetics. Incorrect. Only some fruits, such as watermelon, banana, pineapple, etc., have a high glycemic index (GI) and raise blood sugar quickly. Most other fruits, such as apples, pears, grapes, peaches, oranges, etc., do not raise blood sugar quickly. Diabetes prevention and treatment guidelines encourage patients to consume fruit.
IV. The therapeutic effects of 13 fruits
Apricot: Promotes saliva production, relieves cough, moistens the lungs, relieves asthma, and lubricates the bowels; Bitter apricot kernels have a more obvious effect on bowel movement.
Plum: Promotes saliva production, clears heat, and is effective for patients with yin deficiency and phlegm-heat; It is also a diuretic, and eating plums can help drain fluid for patients with ascites.
Peach: High in sugar and iron, it can replenish qi and blood, promote saliva production, and moisten the intestines.
Plum (Prunus mume): Has an astringent effect, can relieve cough, stop diarrhea, and expel roundworms.
Olive: Soothes the throat, relieves cough, and has a calming effect; Olive juice can help heal long-term wounds.
Cherry: Tonifies qi; Eating some after an illness helps to warm and nourish the body; It also has the effect of expelling wind-dampness and nourishing blood.
Bayberry: Promotes saliva production to quench thirst, aids digestion, relieves drunkenness, and stops vomiting; It also promotes the healing of wounds.
Apple: Strengthens the spleen and stomach, and has a dual regulatory effect—its astringent properties can help stop diarrhea, and it is rich in fiber, which can promote bowel movements.
V. Remember: These 8 fruits should not be eaten on an empty stomach
Tomato: Eating tomatoes on an empty stomach can cause excessive stomach acid, which is not good for stomach health. Therefore, people with stomach pain, gastritis, or stomach ulcers should not eat sour foods like tomatoes on an empty stomach to avoid stimulating gastric acid secretion.
Persimmon: Contains substances like persimmon tannin, pectin, tannic acid, and phlobatannin, which have a strong astringent effect. When the stomach is empty and encounters strong gastric acid, it is easy to combine with the gastric acid and form a hard block that is difficult to dissolve. Small hard blocks can be excreted with feces, but if they form large hard blocks, it can easily cause "stomach persimmon stone disease".
Banana: Contains a large amount of magnesium. If you eat a lot of bananas on an empty stomach, it will cause a sudden increase in magnesium levels in the blood, disrupting the balance of magnesium and calcium in the body, which has an inhibitory effect on the cardiovascular system and is not good for your health.
Orange: Orange juice contains a lot of sugar and organic acids. Eating oranges on an empty stomach will irritate the gastric mucosa, causing the stomach and spleen to feel stuffy and leading to hiccups and acid reflux.
Hawthorn: The sour taste of hawthorn has the effect of promoting qi and aiding digestion. However, if eaten on an empty stomach, it will not only consume qi but also increase hunger and worsen stomach problems.