In fact, simply drinking fruit juice will lead to excessive calorie intake.

Because a glass of juice usually needs several kinds of fruits. For example, a cup of orange juice of about 400 ml needs at least three oranges, 100 grams of oranges has 47 calories (a medium-sized orange has about 200 grams), and 1 16 calories of rice (a small household bowl). The juice of three oranges is equivalent to the heat of two bowls of rice.

Most people may not reduce their intake of staple food after drinking these juices, so the answer that some people "drink too much fruit and get fatter" is here.

Moreover, in the process of fruit juicing, when the blade rotates at high speed to crush plant cells, it will "enzymatically oxidize" with oxygen, and most of the vitamin C in the fruit will be lost.

Eating and chewing fruit raw has several advantages.

Generally, the most suitable way for healthy people to eat fruits is to eat them raw and chew them, that is, to grind and swallow them with our teeth and find a job in their place. Teeth don't mind, it will bring us three benefits:

Chewing is good for exercising facial muscles, making facial muscles firm and lines clear. It is a beauty method that kills two birds with one stone!

Chewing can also increase satiety, slow down gastric emptying and prevent excessive consumption of fruits.

Chewing also has an important benefit, which can promote insulin secretion and regulate glucose metabolism in the body.

Menstrual women and lying-in women should eat heated fruit.

Heated fruit can soften dietary fiber and reduce irritation to the stomach. It is suitable for people with weak gastrointestinal function, postoperative patients with large abdominal or surgical scope and obvious systemic reaction, as well as menstrual women, parturients and dental patients.

Fresh fruit, we can eat it directly, not make juice.

Why did you come to this conclusion? Let's analyze it step by step:

First of all, look at the main nutritional components of fruit:

1. Conventional nutrients, that is, basic nutrients for human survival. Include water, inorganic salts, amino acids, sugars (carbohydrates), fats and vitamins. These nutrients are basically found in all fruits, but there are some differences. Vitamins, especially vitamin C, are most seriously lost in the process of processing into juice. Because vitamin C is a reducing substance, vitamin C is carefully protected by the reducing microenvironment in intact living cells and will not be oxidized. But once the juice is made, especially the advanced juicer has the function of breaking the wall. With the destruction of cell structure, vitamins are exposed to the air and oxidized into non-functional substances. Therefore, the content of vitamin C in fruit juice and high-temperature cooked fruits and vegetables will be greatly reduced.

So is there any concentration of nutrients during the processing? Yes, that's fructose. The sweetness of fruit comes from fructose. Fructose, a magical small molecule, is nearly twice as sweet as sucrose. Friends who have squeezed juice should have experienced it. Generally, two oranges are missing from a glass of orange juice, so it is impossible to squeeze it out. It's easy to drink two glasses of orange juice, but it takes time and effort to chew four oranges. Therefore, it is precisely because fruit juice is very convenient to drink, so it is easy to drink "sugar water" unconsciously and drink too much.

Take oranges, for example. Take 100g orange as an example, the calorie is 197kJ, and drinking a large glass of orange juice is almost four oranges, 700-800kJ, which is almost 180kcal. Moreover, this part of calories mainly comes from fructose, so the impact on blood sugar will be significantly higher than other foods. (Fructose can raise blood sugar faster than sucrose), so diabetics should especially avoid drinking fruit juice. For ideal blood sugar control, they can eat a small amount of fresh fruit under the guidance of a doctor.

2. Special substances. These substances are not as essential as the six nutrients, but they are quite beneficial to health.

For example, polyphenols and flavonoids have antioxidant effects, but unfortunately, they are also afraid of oxygen. Without the protection of intact cell structure, it will be oxidized into useless substances soon.

There is also very important dietary fiber. Human beings cannot digest and absorb cellulose. But the biggest feature of cellulose is its good water absorption and strong expansibility, so it is not easy to be constipated after eating foods rich in dietary fiber. Moreover, dietary fiber can also absorb excessive cholesterol in the intestine, which is a great benefit for patients with hyperlipidemia. However, the process of juicing almost completely throws away valuable dietary fiber.

In addition, besides the loss of nutrients, it is also very important. That is to say, chewing food rich in fiber can help us clean dental plaque on the surface of our teeth. Moreover, chewing exercise itself can promote gastrointestinal peristalsis through nerve reflex and prevent indigestion.

It is not difficult to see from the above points that the benefits of eating fruit directly are far greater than drinking juice. It is recommended to chew fruit instead of drinking water.