1 is the time analysis of fruit.
1: Don't eat fruit before meals, which affects digestion and absorption.
Truth: Eating fruit half an hour before meals can increase satiety, but it will not affect the digestion and absorption of food. Fruit is rich in sugar, which can be quickly converted into glucose in the body and absorbed by the body. With the increase of blood sugar, the brain's response to hypoglycemia can be quickly reduced. The crude fiber in fruit can give the stomach a "satiety", thus reducing the strong appetite and reducing our demand for high fat and high protein in the diet, so that we will not "overeat".
You can't eat fruit after a meal, it will ferment and rot in your stomach.
Truth: It is most appropriate to eat fruit after meals 1 hour. Eat fruit immediately after meals. Slow digestion of starch, protein and fat will affect fast digestion of fruits, which may lead to flatulence and other symptoms, especially for people with bad stomachs. It is recommended to eat fruit after meals 1 hour.
You can't eat fruit on an empty stomach, which will hurt your stomach.
Truth: It varies from person to person. People with hyperacidity and indigestion should not eat fruit on an empty stomach. If you have a strong digestive function and normal gastric acid secretion, it is no problem to eat fruit on an empty stomach. If you have poor digestive function, excessive gastric acid secretion, and even gastrointestinal diseases, then don't eat fruits on an empty stomach, especially fruits with heavy acidity such as hawthorn and bayberry, which will make your already "sour" stomach even more uncomfortable.
4. Fruit is gold in the morning, silver in the afternoon and scrap iron at night.
Truth: The absorption of fruit nutrition has nothing to do with time. People's ability to digest and absorb fruits is mainly related to the secretion of digestive juice and gastrointestinal peristalsis, but not directly related to time. Whether in the morning or at night, as long as your gastrointestinal function is normal, there is no difference in the absorption of fruits. Bian Xiao used to believe this sentence!
Breakfast time at 7:30 a.m.
After a night's rest, the digestive function of apples, pears and grapes is still at a low point, and the nutrients in the body have been exhausted, which is in urgent need of supplementation and easy to digest and absorb. Fruits that are not too sour and astringent are the first choice. It is suggested to make a fruit salad to enrich breakfast.
10:00am working meal
Peach, litchi and jujube are at about ten o'clock in the morning, which is the most vigorous time of the day. Suitable for eating some fruits that strengthen the spleen, especially those with weak spleen and stomach. Eating some fruit at this time is more conducive to absorption.
13:00pm 65438+ 0 hour after meals
Pineapple, kiwi, papaya, hawthorn, have a big meal at noon. They want to relieve greasy food and promote digestion. These fruits rich in protease can help you quickly digest the delicious food in your stomach and reduce the burden on your stomach.
Before important negotiation 15:00pm
Bananas and oranges, what you need most at this time is to relax. Bananas are rich in potassium, which can make you decompress quickly and you will be more outstanding. Oranges can help you store enough vitamin C. When you are stressed, the more vitamin C your body consumes, the more likely you are to feel tired, anxious and nervous.
Work overtime at 20:00 in the evening
Blueberries, strawberries and grapes are facing the computer, and the most tiring thing is the eyes. Fruits rich in anthocyanins are good partners for you to work overtime, which can reduce fatigue and make your eyes brighter and brighter.
2. Precautions for eating fruit
1 Insist on eating 1-2 servings (about 200g each) of fruit every day.
"An apple a day keeps the doctor away" is a well-known health advice. In fact, eating any kind of fruit except apples every day is also beneficial to human health. Chen Chaogang said that fruit contains three treasures of human body, namely vitamins, trace elements (minerals) and cellulose. These nutrients can not only promote health, but also prevent some cancers and many diseases. Fruit also contains many other active ingredients, which are beneficial to health and prevent diseases. Australian studies have found that eating oranges, oranges, oranges and other citrus fruits can reduce the incidence of cancer in the mouth, throat, stomach and other parts by 50%, and the incidence of stroke by 65,438+09%, which also has certain preventive effects on cardiovascular diseases, obesity and diabetes.
Therefore, for the sake of health, it is best to keep the daily fruit intake at 1-2 servings (about 200g per serving).
Eat something between meals.
When is a good time to eat fruit? Before or after meals? In fact, fruit is a snack, and it is best to eat it between meals. If you want to lose weight, you can eat some fruit 20-40 minutes before meals, which can prevent obesity caused by overeating. Fruit is generally low in calories. Eating fruit before meals is rich in fructose and glucose, which can be quickly absorbed by the body and satisfy the body's urgent "thirst" for energy. The crude fiber in fruit can also make the stomach feel full and reduce the amount of food eaten at dinner.
Eat as many seasonal fruits as possible.
At present, many people think that we should eat more fruits in season and less fruits out of season. In fact, although some out-of-season fruits are ripened and kept fresh with some chemicals, which will have a certain negative impact on the human body, especially infants and young children, many out-of-season fruits are not necessarily products in greenhouses, and some are products from the south, even foreign products. For example, in Hainan, vegetables and fruits can be produced all year round. In fact, there is no seasonal problem, and its nutritional value may not be lower than that of seasonal products in the north. Therefore, as long as the choice is reasonable, eating fruit often is more conducive to health than not eating fruit.
In Guangdong, perennial fruits and seasonal fruits. Perennial fruits include: banana, orange, orange, watermelon, grape, papaya, pineapple (pineapple), pomegranate, jackfruit, cherry, mangosteen and so on. Seasonal fruits include litchi, longan, jujube, mango, durian, yellow peel, rambutan and so on.
You can't replace vegetables or staple foods with fruits.
Some people think that eating vegetables and fruits won't make you fat, so they eat a lot and even replace vegetables or staple foods with fruits. The contents of minerals and vitamins in fruits are generally less than those in vegetables, and the two kinds of cellulose are also different. If you don't eat vegetables, fruit alone is definitely not enough to provide enough nutrition.
In addition, most fruits contain more than 85% water, but the content of protein is very low, about 1%, and it contains almost no essential fatty acids, which is far from meeting the needs of human body for protein and fat. Therefore, fruit can only be used as a supplementary nutrition, not as a staple food.
5 Fruits with high sugar content should not be eaten too much at a time.
(1) The sugar content of low-sugar persimmon is 2%;
(2) The sugar content of watermelon and cantaloupe is 4%-5%;
(3) Grape, cherry, orange, orange, loquat, pear, peach, plum, pomegranate, lemon, grapefruit, bayberry, apple and pineapple all contain about 8%- 12% sugar.
(4) The sugar content of banana, longan, litchi, persimmon and coconut is 14%-20%.
Eating too much or eating too much fruit with high sugar content will make people fat! Therefore, Chen Chaogang thinks that it is best to choose fruits with sugar content less than 10g, such as watermelon, orange, grapefruit, peach, plum, pineapple, strawberry and tomato, which can provide 20-40 kilocalories per 10g, such as litchi, longan and durian. And other fruits with high sugar content should be careful not to eat too much.
6 Choose the right fruit according to the illness.
Different patients also pay attention to eating fruits. People with diabetes should eat less fruits with high sugar content such as bananas, lychees, longan and jujube, but they can choose fruits with medium or low sugar content such as apples, oranges, grapefruit and tomatoes.
Patients with myocardial infarction should not eat apples, persimmons, lotus seeds and other fruits with more tannic acid, so as not to have a strong astringent effect, aggravate constipation, and lead to repeated attacks.
Hepatitis patients eat more fruits containing more vitamin C, such as oranges and fresh dates, which is beneficial to the treatment and recovery of hepatitis.
People who often have dry stools can eat more peaches, bananas, oranges and so on. Because these fruits have high cellulose content, persimmons contain a lot of persimmon gum, and eating too much will aggravate constipation.