Fruit for dinner, beware of diabetes.
In order to keep fit, many young girls try to simplify their usual three meals a day, and some even skip meals and use various fruits instead. Although there is some truth, experts say that if you rely too much on fruit to lose weight, it will not only lead to unbalanced nutrition, but also lead to diabetes.
According to the physical examination report, one parent has diabetes, and the child's chance of getting sick is 30%; If both parents are diabetic, the risk of children suffering from diabetes will be as high as 60%, and the risk of diabetes is actually closely related to diet.
Most people eat more sweet fruits, and their blood sugar will soar in a short time, which will cause the pancreas to secrete too much insulin for a long time to cope with the rising blood sugar, which will greatly increase the chance of developing diabetes in the future.
Not only that, the sugar in the fruit will also be converted into fat, which will easily lead to obesity and increase the chances of suffering from hypertension, hyperglycemia and hyperlipidemia.
Fruits that are easy to get angry are litchi, longan, mango, banana, pineapple and papaya. These fruits are characterized by less fiber and high sweetness, and white rice, white bread and desserts also belong to them. Others, such as tomatoes, cherries, apples, pears and so on. High fiber and low sweetness can also be used with whole wheat, oats and brown rice. It will be a good choice to lose weight in summer.
Experts suggest that fruits with higher sweetness should not eat more than two oranges, so as not to cause too much burden to the body.
Use fruit for dinner for a long time, beware of anemia.
The survey found that about 30% of urban women, especially adult women over 18 years old, suffer from anemia. The human body needs comprehensive nutrition, such as protein, which is necessary for life, but its content in fruits is very low.
Eating fruit for a long time at dinner will definitely lead to insufficient intake of protein and iron, leading to anemia and decreased immune function.
The survey found that about 30% of urban women, especially adult women over 18 years old, suffer from anemia. Experts believe that this phenomenon is related to their eating more fruits and less meat or taking fruits as their staple food.
The human body needs comprehensive nutrition, such as protein, which is necessary for life, but its content in fruits is very low. If a person doesn't eat meat or bean products and wants to get all the protein he needs every day through fruit, he must eat at least 9000 grams to meet his body's needs. That's it. Fruit intake, no matter which woman, is difficult to achieve.
At the same time, the non-heme iron in fruits is difficult to be utilized by human body. Eating fruit for a long time at dinner will definitely lead to insufficient intake of protein and iron, leading to anemia and decreased immune function.
Five questions teach you how to eat fruit correctly.
1, what is the time to eat fruit?
Breakfast, before meals or between meals is best!
Eating fruit for breakfast, or one hour before lunch or dinner, or between meals, can achieve the greatest benefits. Because most of the nutrients in fruit are water-soluble and easy to absorb, the nutrients in the fruit eaten will be digested and absorbed in the stomach soon. However, if you eat fruit after a meal, because there are other foods waiting to be digested in your stomach, the fruit has to be placed behind, which not only fails to achieve the effect of easy absorption of nutrients, but also easily leads to digestive disorder. Eating fruit before meals has another advantage, because the same amount of fruit has lower calories than other foods, so eating fruit before meals can make your stomach feel full, which will reduce the calorie intake of other foods, which is very helpful for people who want to lose weight.
It should be pointed out that:
Some fruits should not be eaten on an empty stomach, such as tomatoes, persimmons, bananas, oranges, sugar cane and lychees. Because some special ingredients may cause gastrointestinal discomfort.
2. How much should I eat a day?
Eat at least 2 servings.
I believe everyone has heard of the concept of five fruits and vegetables a day. This is the anti-cancer health concept promoted by the United States before. You should eat at least three servings of vegetables and two servings of fruit every day. And 1 serving means about100g, which is about the size of a fist, and it is almost a Liu Ding, an apple or a kiwi, so you should eat at least two or more a day. When choosing fruits, try to choose fruits with different colors (different colors represent differences in nutritional components), so that you can get different nutrition!
Different functions of fruits with different colors
Purple fruits: such as blueberries and blackberries, contain anthocyanins and have anti-aging effects.
White fruits: such as pears and white peaches, contain sulfides and lower cholesterol.
Yellow fruits: such as citrus and grapefruit, contain carotene, which can enhance immunity.
Green fruits: such as kiwi fruit and avocado, contain lutein and strengthen bones and teeth.
Red fruits, such as watermelons and tomatoes, contain lycopene, which can protect the urinary system.
3. Can I just eat fruit all day?
Of course not!
From a nutritional point of view, eating only fruits is definitely unhealthy, because the body needs other nutrients, such as protein, starch, or other minerals. However, if people need to lose weight, they can increase the proportion of fruits, that is, they can eat more fruits a day, but relatively reduce the intake of starch, oil and other foods. And choose large but low-calorie fruits, such as watermelon, because of high water content, easy to get full, but the calories are much lower than those of the same weight fruit; In addition, the intake of avocado and durian with high oil content and litchi, longan and banana with high sweetness should be reduced.
It should be pointed out that:
Eating more fruits will not make you thin, but will make you feel full, but the relatively high-calorie main meal intake will be reduced, so you can lose weight.
4. Is the juice effective?
It is best to eat fresh fruit!
Bottled fruit juice on the market usually contains a lot of sugar. Take a look. In fact, the heat is scary (about 50 calories per 100ml, 400ml of a can of juice, and the heat is about equal to a hairball). If fresh fruit is made into juice, the fiber rich in pulp can't be absorbed. In addition, in Liu Ding, one calorie is about 60 calories, and you can eat two calories 120 calories, but it takes 6~8 calories to make a cup of juice, so the calorie is about 400 calories (a bowl and a half of rice), so drinking juice is actually very high in calories, and many nutrients in the pulp or peel can't be absorbed!
5. Would you like to eat fruit with it?
It is better to eat different kinds separately!
The stomach needs different enzymes and working procedures when digesting different foods, so the simpler it is to eat, the smoother and easier it will be to absorb. Roughly the same kind of fruit can be eaten together, just judging from the appearance and taste. Like melons, watermelons, honeydew melons and cantaloupes can be eaten together; Slightly sour fruits such as apples, pears and peaches. Lime, Liu Ding, grapefruit, etc. ; Berries such as blueberries, strawberries and blackberries can be eaten together.
It should be pointed out that:
Basically, fruits with similar taste and appearance can be eaten at the same time, but they are worried about different nutrients, so you can eat different fruits before meals or between meals!
Pay attention to the top ten taboos of eating fruit.
Fruit is one of the healthiest foods in people's minds. Some people eat fruit several times more than the staple food. But you know, eating fruit is exquisite, otherwise it will not only fail to achieve the purpose of health care, but will bring many diseases.
1, avoid eating fruit immediately after meals.
Eating fruit immediately after a meal will not help digestion, but will cause flatulence and constipation. Therefore, it is advisable to eat fruit 2 hours after meals or 1 hour before meals.
2. Don't rinse your mouth when eating fruit.
Some fruits contain a variety of fermented sugars, which are very corrosive to teeth. If you don't rinse your mouth after eating, fruit residues in your mouth can easily cause dental caries.
3. Avoid eating too much fruit.
Excessive consumption of fruit will lead to copper deficiency in human body, increase cholesterol in blood and cause coronary heart disease. Therefore, it is not advisable to eat too much fruit in a short time.
4, eating fruit is unsanitary
Eating rotten fruits, as well as fruits without dust-proof and fly-proof equipment and incomplete cleaning and disinfection, such as strawberries, mulberries and watermelon slices, are prone to digestive tract infectious diseases such as dysentery, typhoid fever and acute gastroenteritis.
5. Fruits should not be disinfected with alcohol.
Although alcohol can kill bacteria on the surface of fruit, it will change the color, fragrance and taste of fruit. Alcohol and acids in fruits will reduce the nutritional value of fruits.
6. Avoid peeling raw fruits.
Some people think that the vitamin content in the peel is higher than that in the pulp, so when eating fruit, eat it with the skin. As we all know, when fruit is damaged by diseases and insect pests, pesticides are often sprayed, which will soak and remain in the wax of the peel, so the pesticide residue in the peel is much higher than that in the pulp.
7. Never cut fruit with a kitchen knife.
Because the kitchen knife often comes into contact with meat, fish and vegetables, it will bring parasites or parasite eggs to fruits and make people infected with parasitic diseases. In particular, the rust on the kitchen knife and the tannic acid contained in the apple will react chemically, which will make the color, fragrance and taste of the apple worse.
Most fruits are cold and should be eaten in the afternoon.
Some people are used to eating fruit when they get up. In fact, most fruits are cold foods, and eating them just after getting up will stimulate the stomach. It is best to eat fruit at three or four in the afternoon, which is conducive to the absorption and utilization of nutrients.
9. The risk of exotic fruits is not lower than that of native fruits.
Many consumers think that "foreign fruits are safer. In fact, the fruit quality and safety mechanism in China is relatively sound. Overseas fruits need to use more preservatives and preservatives in fresh-keeping storage, which is relatively more dangerous than local fruits.
10, don't blindly pursue the appearance of fruit.
Many people think that fruits with bright colors and complete size are good fruits, which may fall into the trap of illegal traders forging their appearance by illegal means.
Conclusion: Fruit is not only rich in vitamins, but also has a wide variety, which is deeply loved by all kinds of people. However, for MM who is losing weight, although replacing dinner with fruit can play a slimming role, for the sake of their own health, try not to do so!