Is it scientific to eat fruit for breakfast? Many people like to eat fruit, which is rich in vitamins, cellulose, minerals, flavonoids and other nutrients beneficial to human health. Understand the science of eating fruit breakfast and related popular science.
Is it scientific to eat fruit and breakfast together? 1 It is very scientific to eat fruit and breakfast together. Eating fruit and breakfast together is a favorite diet of ordinary people, and there is no absolute taboo, and it has no adverse effects on health. Eating fruit for breakfast can provide rich nutrition and ensure a reasonable dietary structure. Of course, some patients with diseases, such as diabetes, gastric ulcer, etc., need to eat less certain fruits to reduce the intake of sugar or reduce the stimulation of cold fruits to the gastrointestinal tract. Breakfast with fruit is not recommended at this time. It is very scientific to eat fruit and breakfast together. The main reasons are as follows:
1. Ensure balanced and comprehensive nutrition: eat fruit for breakfast. The staple food for breakfast can provide necessary sugar, fat and protein. Fruit can also provide a large number of vitamins and minerals needed by the human body, such as vitamin A, vitamin C, calcium, potassium and magnesium, to maintain the body's needs;
2. Provide sufficient dietary fiber: It is more scientific to eat fruit with breakfast, because breakfast is generally milk, eggs, steamed bread, bread and so on. And they all provide high-quality protein, fat and starch, but not enough dietary fiber. If you don't have the habit of eating fruit every day, it is easy to cause constipation, gastrointestinal dysfunction and other problems. Eating fruit for breakfast can provide a lot of dietary fiber, thus preventing the above problems or reducing the probability of constipation.
Of course, you can also eat fruit before breakfast to increase satiety and reduce the intake of staple food, so as to achieve the purpose of assisting weight loss. Adding fruit to breakfast is generally beneficial to the human body, but people with gastric ulcer and infirmity need to pay attention to eating less cold fruit to avoid physical discomfort.
When is the most scientific time to eat fruit?
Different fruits should be eaten at different times.
Hawthorn: Not suitable for eating in the morning.
Hawthorn has the functions of removing blood stasis, resolving phlegm and detoxicating, heatstroke prevention and cooling, and stimulating appetite. However, people with an empty stomach or weak spleen and stomach should not eat in the morning, and those with gastritis and hyperacidity should eat less.
Jujube: Take vitamin C supplements before meals.
Jujube contains a lot of vitamin C, so it is best to eat it before meals.
Pineapple: Eating after meals helps digestion.
Fresh pineapple contains protease. If you eat on an empty stomach, the proteolytic enzymes of pineapple will damage the stomach wall, and a few people will also cause allergic reactions. So it should be eaten after meals, which can also help digestion.
In addition, we should also pay attention to the eating time of most fruits. The correct time to eat fruit is 65438+ 0 hour before meals and about 2 hours after meals (except persimmons).
In addition, don't eat fruit before going to bed at night, or your stomach will affect your sleep. Never think that eating fruit is a trivial matter. Only by eliminating these misunderstandings can we cultivate truly healthy living habits.
Is it scientific to eat fruit and breakfast together? Why does eating fruit at night hurt your health?
The reason why eating fruit at night is bad for your health is that fruit contains a lot of fructose.
The chief culprit of fatty liver and visceral fat is sugar, especially fructose and sugar (sucrose). Because fructose molecules are small, it is easy to quickly become fat after absorption. Can the cause of fatty liver be excessive sugar intake?
About 1300 patients with fatty liver were followed up for about five years. At that time, it was generally believed that the three major causes of fatty liver were obesity, diabetes and excessive drinking, but it was found that many cases were actually "unexplained fatty liver" that did not meet the above three conditions.
This shows that it can't be "obesity" of course. The real reason for further emergence is "unbalanced diet", especially "excessive sugar intake".
According to the questionnaire survey on the eating habits of patients with fatty liver, it is worth noting that some people use a lot of fruits instead of vegetables, and often drink canned coffee or fruit and vegetable juice.
In addition, in the past five years, these patients with fatty liver were invited to assist in the investigation and write down their diet. It was found that after five years, on the whole, patients who reduced carbohydrate intake improved fatty liver more than patients who reduced lipid intake.
So, experts do experiments with rabbits. Three rabbits were fed with sucrose, fructose and starch continuously. Results The rabbits with the most liver fat were fed fructose feed, followed by sucrose and starch.
In other words, fructose and sugar (sucrose) are more easily converted into fat than starch, even if they are the same carbohydrates. I think the difference is naturally that the size of various sugar molecules is different, that is, it varies with the absorption speed. Fructose, the smallest molecule, can be absorbed from the small intestine at the fastest speed and enter the liver through the portal vein to synthesize triglycerides.
A survey report investigated the correlation between carbohydrate intake and the incidence of metabolic syndrome in10.2 million people.
The survey results show that the higher the proportion of carbohydrates, the higher the proportion of men suffering from metabolic syndrome. Men who consume more than 60% of total calories are more likely to develop metabolic syndrome 1.7 times than men who consume 40% to 60%.
Fruit contains vitamins, minerals and dietary fiber. Of course it has its advantages, but the daily intake should be controlled within 200 grams. In addition, eating more than 50 grams of sugar every day will increase triglycerides. Of course, foods such as white rice or bread are also sugar, so don't eat too much. However, you must not lose weight because of this.
Because sugar is also the only source of energy for the brain, it is estimated that the brain consumes about 500 calories a day, all of which comes from glucose that breaks down carbohydrates. Losing weight without eating carbohydrates will of course lead to insufficient brain energy.
In this case, the brain will use liver sugar stored in the liver as energy in an emergency, but the storage of liver sugar can only last for two days at most. After eating, the liver will make sugar from protein.
At this time, the body without protein? The body will play the role of protein in muscles. In other words, sacrifice muscles for the brain.
Is it scientific to eat fruit and breakfast together? 3 How to eat fruit scientifically
1 insist on eating every day.
In our daily life, we should insist on eating fruit every day. Fruit can help us supplement more nutrition and is beneficial to our health. According to the recommendation of experts, it is best for everyone to consume 200~400 grams of fruit every day. Especially for people who don't like fruit, they should know this more, and they must eat some fruit properly.
Pay attention to the time to eat fruit.
In daily life, when we eat fruit, we should also grasp the delicious time. Especially at night, you must not eat too much fruit. It is better to eat fruit after meals 1~3 hours.
Eat fruits of all colors.
In daily life, when we choose fruits, we'd better eat fruits of various colors, so that we can supplement nutrition relatively comprehensively, such as red fruits, blue fruits and orange fruits. Different colors of fruits contain different nutrients, which should be paid special attention to.
4 Pay attention to special people
In daily life, for some special people, we should also pay attention to some things when eating fruit. For example, people with diabetes must eat some fruits with low sugar content, such as kiwi fruit, watermelon and apple. For obese people, you must eat less durian in daily life, because durian is relatively high in calories, which is easy to cause symptoms such as elevated blood sugar and constipation. For patients with kidney disease, you must eat less oranges, because oranges contain a lot of potassium.
In short, through the above analysis, we know that in our daily life, if we want to eat fruit more scientifically, we must pay attention to the above aspects, and at the same time grasp the amount of delicious fruit, so as to eat more healthily.