Key glycemic index for controlling fructose and losing weight
People who are losing weight or controlling blood sugar should never think that the sweeter the fruit, the less they touch it. Nutritionists believe that sweet green kiwi fruit, apple, papaya, guava and so on. Can satisfy people who like to eat sweet mouth but are not easy to get hungry. The secret lies in the gastrointestinal tract of fruit.
Professor Liu of the Department of Health Care and Nutrition pointed out that people have a myth of bipolar disorder. Some people think it's okay to eat more fruits if you are not fat, and some people give up sweet fruits because they are afraid of being fat. In fact, the interaction of sweetness, sugar content, GI value and calories makes sweetness and obesity two different things in taste.
GI value is the change of blood sugar and insulin before and 2 hours after eating. Liu explained that the GI value is based on pure glucose 100. The higher the GI value, the blood sugar rises and falls like a roller coaster before and after eating, which quickly eliminates the feeling of hypoglycemia hunger, but after the blood sugar reaches its peak, the feeling of hunger is also fast.
Liu said that the GI value of Portuguese and Portuguese reached 106. 1, which explains why diabetics should avoid eating grapes, because the sharp rise and fall of blood sugar is not conducive to blood sugar control. Similarly, if you look at the calories in the diet menu, you should also refer to the GI value. If you eat less, you won't feel hungry, and you won't overeat and eat indiscriminately.
Sweetness is the subjective feeling of taste buds. Liu said that race, age, diseases, drugs and other factors determine people's feelings about taste. Old people with diabetes, after taking cold medicine, will be slow to sweetness, thinking that the sweetness of apples will fade, and the sweet and sour kiwifruit will be more sour and less sweet.
The sugar content is measured by light refraction instrument, and it will change slightly due to the different terroir conditions and climate of fruits. The sugar content of watermelon overflowing with sweet juice is about 10.7, which is lower than that of sweet green kiwifruit. The GI value of watermelon is 84.3, which is more than four times that of sweet green kiwifruit.
Liu said that one of the keys to high sugar content but low GI value lies in dietary fiber. Watermelon has almost no dietary fiber. Through the stomach, it can immediately raise blood sugar, stimulate insulin secretion, quench thirst and stimulate appetite.
On the contrary, kiwi fruit, apple, tomato, papaya, Thai guava and so on. There is more dietary fiber as a buffer, but sweet mouth does not stimulate blood sugar. Popular from Japanese to morning banana diet, Taiwan Province Province, etc. It has a similar effect. Liu suggested that we should take a vacation on the second day of the week. By the way, this diet is not suitable for eating every day.
The second key is the type of sugar. Liu explained that the GI value of natural fructose is only 30, which is less than 1/3 of glucose. The higher the content of natural fructose, the sweeter the taste, but the less the blood sugar load.
Liu suggested that women should eat 3 servings of fruit every day, 4 servings for men, 2 servings for children and 2 servings for diabetics, each serving is about the size of a fist or the rice bowl is 7 or 8 minutes full. Choose fruits with low GI, high fiber and low calories, and control sugar to lose weight with half the effort; If you want to make juice, you'd better add vegetables Eating more fiber can avoid eating too much fruit.
banana
Bananas are rich in dietary fiber, which can stimulate gastrointestinal peristalsis and help excretion. If you don't eat anything but bananas, the calories are much lower than dinner, and you will naturally lose weight. However, such a rapid weight loss, the body often produces adverse reactions because there is no good adjustment. If you rely on bananas for a long time, your body will lack various nutrients such as protein and minerals, which is not good for your health.
grapefruit
Grapefruit is rich in vitamin C and low in sugar. If you eat a grapefruit instead of a meal, the calories are of course low. If the calories of other meals are controlled properly, you will naturally lose weight after a period of time. However, if you are weak, you'd better eat some high-fiber soda cookies first to prevent stomach pain caused by acidity that may be unbearable on an empty stomach.
lemon
Lemon is rich in vitamins, which can reduce the occurrence of freckles and dark spots and have a local whitening effect. Lemon and vinegar have the same effect of decomposing fat. Drinking a cup after a meal can really make you more beautiful and slim. But the acidity of lemon and vinegar is very high, and drinking too much on an empty stomach will hurt your stomach.
apple
Apple is a low-calorie fruit, which is why many people use it as a diet meal. You know, apples are much lower in calories than ordinary meals and will definitely lose weight, but in the long run, the imbalance of nutrition is not good for your health, and once it stops, your weight will slowly pick up.
pineapple
Pineapple is rich in vitamins, which can promote metabolism and eliminate fatigue. It is also rich in dietary fiber, which can accelerate gastrointestinal peristalsis. If you like to eat pineapple, you can eat some after meals, not on an empty stomach, otherwise it will easily affect your health.
Professor Shen specially reminded that when you lose weight with fruit, you should also pay attention to when and how much you eat. First, the acidic substances contained in acidic fruits such as bayberry, plum and preserved plum are not easy to be oxidized and decomposed, so it is generally not appropriate to eat more. Moreover, the sour taste in fruit will stimulate gastric mucosa together with gastric acid, and patients with ulcer disease should not eat more. Second, longan and litchi should be eaten in moderation. Longan and litchi are warm. If you eat too much, you will get hot and get angry, which will lead to swelling and bleeding of gums. Third, not everyone can eat pears and grapefruit. Its cold nature, eating too much will hurt yang, which is not conducive to health.