At a party, a man said that he would pour some juice for a little girl. A friend said, "How can you give your child juice?" That's a terrible thing. "Our group later asked an editor engaged in scientific communication. I said I was exploring the problem of juice recently. He was surprised and said, "Is there a problem with drinking juice? "Is there a problem with freshly squeezed juice?" I seem to see his wide eyes and incredible expression-for many modern fashion people, drinking juice, especially freshly squeezed juice, is not only a tasteful and emotional thing, but also the most attractive functions such as "beauty and skin care", "weight loss" and "anti-aging". This fashion challenge usually leads to a series of criticisms, but at least he is engaged in scientific exchanges. He paused and said, "Well, let's hear the results of your inquiry."

First, the opposite: drinking fruit juice leads to obesity.

The biggest reason why fruit juice is criticized is the large amount of sugar in it. A cup of 240ml fruit juice generally has about 100 calories, which is higher than Coca-Cola, a recognized "fat drink", and even higher than sugar-free drinks. Although the sugar in fruit juice is naturally produced by plants and will be taken for granted as "healthy food", the human body does not have a hanging mirror or a pair of discerning eyes to distinguish whether the sugar entering the body is "natural" or "artificial". All sugar will be treated equally, and any problems caused by eating sugar directly are inevitable. For this reason, some scientists and media believe that excessive calories in fruit juice will lead to obesity. In children, this effect is more obvious. The American Academy of Pediatrics recommends that children aged 65,438+0-6 should drink no more than 4-6 ounces of fruit juice every day (one ounce is 28 ml); Children aged 7- 18 should not exceed 8- 12 ounces.

Second, the square: juice is the essence of fruit.

Whether in the scientific community or the general public, it is generally believed that vegetables and fruits are good for health. The World Health Organization (WHO) believes that insufficient consumption of vegetables and fruits is one of the top ten factors that endanger health. WHO and FAO recommend eating at least 400 grams of fruits and vegetables every day to prevent chronic diseases such as heart disease, cancer, diabetes and obesity. Who believes that when the daily intake of vegetables and fruits exceeds 600 grams, the disease burden of human body will be reduced.

Fruit juice is considered as the essence of fruit by most people. It contains almost all the ingredients in fruit, but it is becoming more and more popular despite its high price.

Three. Investigation: based on facts

So, what is the truth?

First of all, after fruits and vegetables are squeezed and filtered, sugar, vitamins, minerals and other components are indeed retained in the juice, and insoluble fibers are mainly discarded. Fiber itself does not provide heat, nor does it have any "magic" effect. After entering the body, they will enter the large intestine intact and become food for bacteria in the large intestine. The metabolism of bacteria will produce some ingredients that are beneficial to the human body. On the other hand, because fiber is not easy to digest, it can provide a "full feeling", thus reducing people's desire to eat other things and helping to lose weight. Who advises people to eat 25 grams of fiber every day, but according to the survey, most people can't reach this amount. In this sense, juicing fruits or vegetables does throw away fiber components that are beneficial to human health.

So, does fruit juice cause obesity? A recent review analyzed the published studies on the relationship between drinking fruit juice and obesity, and found that only a few studies concluded that there was a weak correlation between drinking fruit juice and obesity. However, the number of experimenters in these studies is relatively small, and the choice of subjects is not representative, so these conclusions are considered unreliable. On the other hand, other representative studies with a large number of participants have not found that drinking fruit juice can lead to obesity.

After all, fruit juice is only a part of the daily diet. It is far from enough to pay attention to the health effects of one kind of food. We must also study the effects of its consumption on the intake of other foods. A recent large-scale study investigated the dietary status of children aged 2- 1 1 year, and then compared the differences in dietary composition and obesity between children who drank juice and children who did not drink juice. The results show that the average daily intake of children who drink fruit juice is 4.65438 0 ounces, and the intake of calories, carbohydrates, fiber, vitamins C and B6, potassium, manganese, iron and folic acid is higher, but the intake of sodium salt, fat and added sugar is lower, but there is no difference in obesity. In a word, these children's consumption of fruit juice is not excessive. Fruit juice provides nutrients needed by the human body and will not lead to obesity.

Fourth, the verdict: the conclusion of mud.

It is indisputable that modern people lack enough vegetables and fruits in their diet. Juicing will lose the dietary fiber provided by vegetables and fruits-most people should increase their consumption. In this sense, fruit juice can not be regarded as the "essence" of fruit, and its value is not comparable to that of fruit itself.

But at least there is no reliable evidence that fruit juice can cause obesity. After all, drinking fruit juice will reduce the intake of other foods accordingly, and the vitamins and minerals contained in fruit juice still retain the value of fruit.

So we can rest assured. If you really like the "taste and mood" of fruit juice, at least you don't have to worry about getting fat after drinking it. However, in order to make full use of the nutrients in fruits, it is best to eat fruits directly.

Then why is fruit the best choice?

No juice. People drink fruit juice mostly because they think it is nutritious and delicious. Many people think that fruit juice can replace fruit, and drinking fruit juice can supplement nutrients (such as vitamin C) in fruit, especially for children who don't like fruit, and even completely replace drinking water.

Old people and children drink less fruit juice in moderation, which is helpful for digestion, moistening intestines and supplementing the lack of nutrition in diet. If adults can't ensure a reasonable diet, it is also a good way to supplement some nutrition by drinking fruit juice. Some people don't like drinking boiled water. Sweet fruit juice can increase their water consumption and ensure their body's need for water, which is really a good thing.

Fruit juice retains a lot of nutrients in fruit, such as vitamins, minerals, sugar and pectin in dietary fiber, and its taste is better than ordinary boiled water. Compared with water and carbonated drinks, fruit juice does have considerable advantages. However, most fruit juices are "delicious" because they are flavored with sugar, sweeteners, sours, spices and other ingredients.

Need to remind everyone that there is a considerable gap between the nutrition of fruit juice and fruit, so don't confuse the two, fruit juice can't completely replace fruit. First of all, there is basically no cellulose in juice; Second, the process of crushing and pressing destroys some vitamins that are easy to be oxidized in fruits; Thirdly, the lack of some nutrients (such as cellulose) in fruits will adversely affect the overall nutritional function; Fourthly, in the process of fruit juice production, some additives will inevitably affect the nutritional quality of fruit juice, such as sweeteners, preservatives, coagulants to clarify fruit juice, additives to prevent fruit juice from discoloring, etc. Fifth, the sterilization method of heating will also destroy the nutritional components of fruits. Therefore, for those who can eat fresh fruit, the whole fruit is always the best choice in nutrition.

Of course, fruit juice is also rich in many nutrients, but we should pay special attention when choosing.

According to recent newspaper reports, the "freshly squeezed juice" sold in restaurants, cafes and karaoke bars actually has "hidden rules", which contain a variety of food additives. According to the report, the production of "freshly squeezed juice" in hotel restaurants has been highly specialized, and it is the responsibility of professional "juice" producers, among which there is considerable "scientific and technological content".

In fact, this news sounds familiar to me. Because the real freshly squeezed juice is really quite technical, it will be very difficult for ordinary restaurants to make it. First of all, it is difficult to increase the juice yield directly from fruits, and the cost is quite high; Secondly, freshly squeezed juice is easy to change color, turn brown after a few minutes, and the texture is uneven, easy to precipitate and difficult to solve; Thirdly, due to seasonal factors, raw materials are constantly changing, so it is difficult to keep the quality of freshly squeezed juice consistent, and even some raw materials will be out of stock.

And consumers? I have been bitten by those juice drinks for a long time, and I can't accept the fact that the juice is discolored, and I can't accept the fact that the freshly squeezed juice is not sweet enough, fragrant enough or even unstable enough. If you let them wait for a long time before drinking, it will naturally be even more unbearable. In this case, the so-called professionals can show their talents and rely on "technology" to provide solutions.

The easiest way is to mix it with concentrated juice. Mainly concentrated juice, with a small amount of fresh juice, and then diluted with sugar and water. This practice is not immoral and will not introduce any pollution. However, the cost of this juice is still a bit high.

If we take the path of milk tea, I don't know how much the cost will be lower. It is a well-known secret that there is no tea in milk tea, but it is made of creamer, sugar, essence and pigment. Nowadays, the taste of fruit essence is enough to confuse people. It is really easy to mix fruit juice with sugar, acid, thickener, fruit essence and pigment. Everyone has drunk fruit treasure, right? It honestly tells people on the ingredient list that this is a high-tech fruity beverage, which consists of more than 20 kinds of raw materials. However, is it really better than oranges and oranges we eat every day? In the market of China, pure fruit juice can never be sold, but fruit juice drinks only contain 10% fruit juice, which is probably the same reason, because fresh fruits are not designed accurately according to people's tastes, but fruit juice drinks can be mixed according to people's tastes.

Since we like those juices that are "pure" in taste, easy to preserve and very fashionable, professional companies can naturally produce them through technical means. This is not surprising, and there is no law prohibiting this practice at present. Although the additives in the "fruit juice companion" are all state-licensed additives, their usage should be strictly controlled. Considering that parents like to order freshly squeezed juice for their children, the use of additives is worrying.

In fact, it is not a sin to prepare fruity drinks with food additives. Many drinks on the market do this. The key is that its freshly squeezed juice ingredients are greatly discounted and there are many added ingredients, but it is fraudulent to fool consumers under the banner of "freshly squeezed juice".

What we need to think about is ourselves: Do we want to drink a quick and delicious fruit-flavored drink or do we want to drink fresh fruit juice with very high nutritional value? Can we accept the fact that pure juice is easy to change color or is not sweet or fragrant?

At least, now we can clearly consume the so-called "freshly squeezed juice". If expectations are low, there is no disappointment. If you really want to get all the nutrition of fruit, you'd better buy fresh fruit yourself, gnash your teeth and squeeze the juice into your mouth.

Here, I also give you some advice. Usually we can buy the following kinds of juices in the market:

First, fresh fruit juice in fresh packaging. Generally, it is stored in plastic bottles or box-shaped paper, which means that the storage condition is cold storage, and the storage time is short, mostly only 7- 10 days. This kind of juice is generally freshly squeezed juice, which has not been sterilized at high temperature, and basically does not add sugar, sweeteners and preservatives, and its nutrients are well preserved. This kind of fruit juice must be stored at low temperature and drunk in a short time, and its shelf life is short, so it is rare in the market.

Second, pure juice. Cartons, glass bottles and plastic bottles are generally used, and the storage time at room temperature is more than half a year. This kind of juice is mostly concentrated juice produced in the fruit producing area, which is reduced to the original juice concentration by adding water and then sterilized at an instant high temperature. Nutrients, especially vitamins, have been lost, and the flavor of fruits has changed slightly. The concentration of this juice should be the same as that of freshly squeezed juice, or at least similar.

Third, concentrate the juice. Glass bottles or plastic bottles are often used and can be stored at room temperature for a long time. This fruit juice contains a lot of sugar and additives, and the dilution ratio will be indicated on the label when drinking. Concentrated fruit juice is easy to carry, generally has high sweetness, and its taste can be adjusted by itself.

Fourth, fruit juice drinks. There are many kinds of juice drinks with steam and juice drinks without steam, and the content of juice is different.

A glass of pure juice every day.

Because people seldom eat vegetables and fruits for breakfast, it should be a good habit to drink a cup of freshly squeezed juice or pure juice in the morning to supplement the water and nutrition needed by the body. Unfortunately, people often drink a glass of milk and can't drink anything else. It should be noted that don't drink juice with high acidity on an empty stomach, and eat some staple food before drinking to avoid gastrointestinal discomfort. Whether it is freshly squeezed juice, pure juice or juice drink, drink as little as possible at lunch and dinner. The acidity of fruit juice will directly affect the acidity of gastrointestinal tract. A large amount of fruit juice will dilute the concentration of gastric digestive juice, and the fruit acid in fruit juice will also combine with some nutrients in the diet, which will affect the digestion and absorption of these nutrients, making people feel full when eating, unable to eat, indigestion after meals, and stomach discomfort. Besides breakfast, it is also suitable for drinking juice between meals.

Normal adults drink about 2500 ml of water every day, of which110 is only freshly squeezed juice or pure juice, that is, drinking a glass of juice every day is enough. We don't expect juice to provide all-round nutrition for the body. It's just a drink with certain nutritional value.

For this research, all our members made inquiries and interviews. This has improved our practical ability. At the same time, we also hope to provide you with more information about fruit juice, hoping to help you. Please advise on the shortcomings.