Especially for children's growth and development, children who eat more fruits tend to have better health and stronger immunity. But how much to eat and how to eat fruit are also very particular. Learn useful little knowledge from me.
Eating too much fruit is harmful.
The child's stomach capacity is actually very small. When we gave him too much fruit, he didn't want to have any more dinner.
For example, the same three times of rice and apples, children can get 150 kcal calories by eating a small bowl of rice without feeling particularly full; But he feels full after eating an apple, but he can only get 80 kilocalories.
He may also be malnourished. Although fruit is rich in vitamins, minerals and dietary fiber, it can't meet all the needs of children's growth. He also needs protein, fat and carbohydrates, which fruits don't have.
Thirdly, too much fruit intake will lead to too much fructose intake by children. Excessive fructose intake will affect children's bone development and cause short stature.
The Women and Children's Branch of China Nutrition Society suggested that children aged 65,438+0-3 should eat 65,438+0,50-200 grams of fruit every day under a normal diet; It is enough for children aged 3-6 to eat 150~300 grams of fruit every day.
Dr. Ma Guansheng, deputy director of the Institute of Nutrition and Food Safety of China Center for Disease Control and Prevention, vice president of China Student Nutrition and Health Promotion Association and a famous student nutrition expert, suggested that children aged 6-1-2 should consume1-2 servings of fruit every day.
1 serving of fruit refers to two small fruits, such as kiwi fruit and apricot, or 1 serving of medium-sized fruit, such as orange and apple, or half a large fruit, such as grapefruit and carambola.
Juicing, beating and nutrient loss
In fact, there are two ways to juice fruit: one is to juice without retaining the pomace, and the other is to juice with retaining the pomace (or beating).
Juicing will destroy the nutrients in the fruit, only some water-soluble vitamins remain in the fruit juice, while water-insoluble dietary fiber, calcium, iron ore and polyphenols on the cell wall are lost with the fruit residue.
And it usually takes 2~3 fruits to squeeze a cup of juice. When a child drinks a glass of juice, he actually takes fructose from two or three kinds of fruits. Too much fructose in the body will lead to the lack of copper in the child's body, which will affect the bone development and cause short stature. That is, as the saying goes, "if you eat too much sugar, you won't grow tall."
Beating will also destroy the nutrients in the fruit. When the leaves rotate at high speed, plant cells are destroyed, and at the same time, they are exposed to the oxygen involved in the vortex quickly and efficiently, which will lead to extremely serious "enzymatic oxidation".
Simply put, in this process, more than 80% of vitamin C will be lost immediately, and polyphenols will also be oxidized and discolored rapidly (the main reason for the discoloration of apple pulp).
Therefore, letting children chew fruit directly is the best way to keep all nutrients.
When children are young, it is recommended to "scrape" with a spoon; Children can be cut into suitable small pieces when they are older (be sure to pay attention to the right size to prevent the fruit from choking! ), or let him chew directly, so as to exercise his teeth chewing ability and gastrointestinal digestion ability, kill two birds with one stone!
Love children, fruit is heated to eat.
If the child coughs, we will stew him rock sugar and Sydney soup; He cooks or cooks apples for him when he has diarrhea. In winter, we feel that eating raw fruit is too cold, and sometimes we will heat the fruit before giving it to our children.
However, Fan Zhihong, an associate professor at the College of Food Science of China Agricultural University, suggested that fruits should not be cooked.
One reason: the heating process will destroy the vitamins in the fruit. For example, vitamin C is a temperature-sensitive nutrient, which will decompose at about 80 degrees. Therefore, oranges and oranges are the main sources of vitamin C intake, and it is better to eat them raw.
Reason 2: Boiling and stewing will lose water-soluble nutrients. Therefore, if you have to heat it, try to choose the steaming method.
Of course there are exceptions. Babies who have just added complementary food within 8 months can cook the fruit well.
Children are sick, especially when their digestive function is not good, they can also cook fruits selectively.
"Raw food" is a major feature of fruit. Eating raw as much as possible is also the best way to retain all nutrients.
Eat when you want, regardless of time.
First, it is not recommended to give children fruit before meals. The child's stomach capacity is relatively small. If you eat fruit before meals, it will occupy a certain space, and the increase of blood sugar will not produce hunger, which will affect the nutritional intake of dinner.
Secondly, it is not recommended to give children fruit immediately after eating a full meal. Fruit contains monosaccharides, which are easily absorbed by the small intestine, but if it is blocked in the stomach, it is easy to form flatulence and lead to constipation.
The best time for children to eat fruit-between meals, or after waking up from a nap.
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