1, can fruit be eaten as a meal to lose weight?
Some people don't eat at night, just eat fruit to lose weight. Gao Jian explained that it is unscientific to lose weight only by fruit. First, the nutrition of fruit is not balanced. Although fruit is rich in sugar, vitamins, minerals and dietary fiber, it also lacks fat, protein and fat-soluble vitamins. Eating fruit for a long time to lose weight is prone to malnutrition and anemia. Secondly, many fruits are not low in calories. If a single fruit only eats apples or pears every day, it depends on the unpalatable food. Once you return to a normal diet, the rebound will be even greater. Therefore, it is not recommended to lose weight with fruit.
2. What are the misunderstandings about eating fruit?
1. The absorption of fruit nutrition is related to time.
"Eating fruit in the morning is golden, eating fruit at noon is silver, and eating fruit at night is lead" comes from an English proverb. In fact, the time to eat fruit is not necessarily related to the absorption of fruit nutrition. As long as your gastrointestinal function is normal, there is no time limit for eating fruit. However, Gao Jian suggested that eating water in the morning is really better, because the quality of breakfast in China is not good, and people usually lack fruits and vegetables, and their nutrition is not comprehensive enough. Adding fruit can be used as a nutritional supplement.
2. Eating fruit before and after meals will affect digestion?
Eating fruit before meals can increase satiety without affecting the digestion and absorption of food. Fruit is rich in sugar, and dietary fiber can make the stomach feel full, reduce appetite and reduce your demand for high fat and high protein in your diet. In addition, although eating after meals has little effect on digestion, if you eat fruit after you are full, it will increase the burden on your stomach, make your stomach swell unconsciously, and lead to obesity more easily. In fact, if you don't eat much for dinner, it's okay to cut a large volume of fruit into pieces and eat it while eating.
No matter how much fruit you eat, it is ok.
Although the calorie per unit weight of fruit is lower than that of rice, it is easy to eat more because it tastes good. If you are not careful, your sugar intake will exceed the standard. For example, some people eat 2-3 A Jin a day, so overeating has a great impact on health. The Dietary Guide for China Residents suggests that only about 30% of people in China can meet the standard if they consume 200-300g of fruit every day. Therefore, for those who don't eat enough, it is recommended to eat more fruits, but not more than 500g at most, and only eat 2-3 kinds a day. Pregnant women, high blood sugar and other special people, if they eat too much fruit, may lead to abnormal blood sugar fluctuations.
4. Fruit can be used as a meal to lose weight.
Some people don't eat at night, just eat fruit to lose weight. Gao Jian explained that it is unscientific to lose weight only by fruit. First, the nutrition of fruit is not balanced. Although fruit is rich in sugar, vitamins, minerals and dietary fiber, it also lacks fat, protein and fat-soluble vitamins. Eating fruit for a long time to lose weight is prone to malnutrition and anemia. Secondly, many fruits are not low in calories. If a single fruit only eats apples or pears every day, it depends on the unpalatable food. Once you return to a normal diet, the rebound will be even greater. Therefore, it is not recommended to lose weight with fruit.
5. Does the fruit taboo make sense?
The saying that fruit can't be eaten on an empty stomach and can't be eaten with milk can't be across the board. Don't blindly listen to all kinds of rumors on the internet. Many taboos vary from person to person. If you feel uncomfortable after eating a certain fruit, it is not suitable. It is recommended to eat less. It should be noted that astringent fruits such as persimmons, grapes and pomegranates do contain high tannins. If eaten in large quantities, the digestion and absorption rate of milk protein combined with protein will decrease, but this does not mean that it will definitely cause disease, let alone die as rumored.
6. People with diabetes can't eat fruit
Diabetic patients can eat low-sugar fruits in moderation when their blood sugar is stable, but the amount of fruits should be controlled. It is suggested to choose fruits with low sugar content and slow sugar raising effect, such as grapefruit, orange, strawberry and cherry. But don't eat too much, eat between meals. Therefore, we advise diabetics not to "eat" fruits, but to "taste" fruits.
7. Fruit can replace vegetables.
The nutrition of fruit is not perfect, such as carotene. Except mango, citrus and apricot, the content of carotene in other fruits is very small. The contents of trace elements such as calcium and iron in fruits are much less than those in green vegetables. Vegetables are usually low in sugar and calories. Eating more will not affect the calorie intake, but the fruit has a high sugar content. Therefore, fruits cannot replace vegetables, and both should be eaten every day.
8. Fruit can't be cooked.
Fruits containing vitamin C are recommended to be eaten raw, and the nutritional intake will be relatively complete, such as citrus fruits, grapefruit, oranges and lemons. But apples, pears and other fruits with low vitamin C content can be cooked and eaten, which is not good for the stomach. For people who are afraid of cold and uncomfortable, cooked fruit is a good choice. You can eat more fruit or make banana pie or apple pie at home.
3. What is the nutritional value of fruit?
Fruit contains many vitamins needed by human body, especially vitamin C, which can enhance human body's resistance, prevent colds and scurvy, promote wound healing, maintain the normal functions of bones, muscles and blood vessels, and increase the elasticity and resistance of blood vessel walls. Fruit is rich in glucose, fructose and sucrose, which can be directly absorbed by human body and generate heat energy. Rich organic acids can stimulate the secretion of digestive juice and help digestion. The content and types of minerals in fruits are also very rich. Eating fruit regularly can maintain the acid-base balance in the body, which is conducive to the relief and rehabilitation of diseases such as hypertension and nephritis. Fruits and vegetables contain a lot of dietary fiber, which can promote intestinal peristalsis, prevent constipation and facilitate the excretion of wastes and toxins in the body.
4, diet taboos to lose weight
1, all western food: Although there are many dishes, each dish only takes up a corner of the big plate, but the heat of western food is more amazing than that of Chinese food. An onion appetizer can have up to 800 calories, not to mention steak.
2. Disguised food: Many foods are characterized by health, but in fact they don't have much nutrition, such as various fruit drinks, vegetable biscuits and children's fruit desserts.
3. Big hamburger: increase the hamburger, double beef patties, and keep the price unchanged-can it really take advantage? The calories of a Big Mac can be as high as 1520 calories, which is all the calories a middle-aged woman needs in a day. Give up what she loves.
4. Stuffed bread: Bread itself is rich in nutrition, but it is different from chocolate, fruit and cream stuffing. Not only has sugar and calories doubled, but nutrition is also pitiful. Therefore, choosing the original whole wheat bread is a good performance for yourself.
5, a small cake with high calories: The cake doesn't seem to have so much fat and calories, but all kinds of high-calorie raw materials are added during the processing. Never let children get into the habit of eating cakes.
6, milk coffee: a cup of ordinary Starbucks white coffee is equivalent to two or two staple foods. But it's not the coffee's fault. Its calories are actually very low. If you like coffee, you'd better "slim down" it and choose a low-fat type without sugar and cream.
7. Food aroma in the supermarket: It is easiest to get hungry when shopping, and then being attracted by the aroma of snacks and meat products in the supermarket will make people eat twice as much at the next meal. Bring water and low-calorie biscuits when shopping, because you can't resist the temptation of food and avoid overeating.
8. Hard-to-refuse food around: There are more and more delicious foods, such as hamburgers, French fries, salads, barbecues, pizzas and desserts. When people are keen on new eating habits, they ignore the most fundamental sources of health: fruits and vegetables. These natural foods are the source of health.
9. Fried food: All fried food should be eaten less. Don't think that frying vegetables and bean products will be healthy. They also contain a lot of fat and should be removed from your menu.