Although fruits are naturally free of fat, sodium and calories, they are rich in nutrition. Fruit is rich in vitamins, fiber, antioxidants and potassium, which are necessary to ensure health. The US Department of Agriculture MyPlate Food Guide recommends that adults eat 1.5 to 2 cups of fruit every day. The equivalent of a cup includes a small apple, a big peach or orange, 32 grapes, a small piece of watermelon or a cup of pineapple.

fibre

Fruit is rich in fiber, a kind of indigestible plant carbohydrate. Fiber increases volume and volume, but it doesn't increase much heat. Because fiber is bulky, it can help you keep full. According to the National Institutes of Health, people who eat a high-fiber diet tend to eat about 10% less calories. In addition, other large-scale studies have found that people with high fiber intake tend to weigh less. Juice provides little or no fiber, so please choose the whole fruit. Eat more Shui Pi such as apples, pears and peaches to maximize the effects of fiber and vitamins.

Low heat

Nutrient-rich foods (such as fruits) provide a lot of nutrition in low-calorie packaging. Fruit has a high moisture content, which contributes to satiety. Maria Conceicao de Oliveira from Rio de Janeiro State University in Brazil and a research team randomly assigned 35 overweight women to eat oatmeal cookies, apples or pears three times a day and a low-calorie diet. After 12 weeks, the fruit group decreased 1.2 1 kg, and the oat group decreased by 0.88 kg. However, at the time of follow-up, the blood triglycerides in the fruit group increased.

Mixed result

Replacing high-calorie and high-fat foods with fruits can reduce the overall calorie intake, thus helping to lose weight. However, a study by Sherry Tanumihardjo of the Department of Nutrition Sciences at the University of Wisconsin-Madison and his colleagues shows that a more traditional low-calorie diet is superior to a diet high in fruits and vegetables. In this study, some participants eat eight servings of vegetables and two or three servings of fruit every day. The other group reduced 500 calories and consumed less than 25% calories from fat. During all three three-month follow-up visits (three months, twelve months and eighteen months), the calorie intake of the fruit and vegetable group decreased significantly, while the body mass index decreased only at three months. At 12 and1August, the figures are even higher.

fructose

The mechanism of fructose metabolism in liver may lead to the increase of blood triglycerides. Sweet candy naturally exists in fruits, vegetables and honey, or is made into high fructose corn syrup. According to the International Food Information Committee Foundation, one theory behind the role of fructose in obesity is that fructose does not affect hormones that regulate hunger and food intake like other carbohydrates. The foundation pointed out that this speculation is based on a large number of fructose studies, and fructose is three to four times that of a typical American diet.