1, select the appropriate time.
In fact, there is no absolute advantage in eating fruit, as long as everyone doesn't eat fruit beside the meal. You can eat fruit before meals. On the one hand, many nutrients in fruits are water-soluble and are more easily digested and absorbed by the stomach before meals; On the other hand, it is easy to feel full, which can help to suppress appetite for people who want to lose weight.
But for people with weak constitution, eating fruit before meals for a long time can easily lead to nutritional deficiency. Eating fruit immediately after a meal will affect the digestive function, especially for the elderly. Eating fruit after a long meal is easy to cause constipation. After food enters the stomach, it must be digested for an hour or two before it can be discharged slowly. If you eat fruit immediately after a meal, it will be blocked in your stomach by the food that comes first, so that the fruit can't be digested normally in your stomach in time, which will cause symptoms such as bloating and constipation. Even if you want to eat fruit after a meal, you should eat it after an hour.
2. Don't replace vegetables.
Although fruits and vegetables are always mentioned in the same breath, their nutritional components and values have their own characteristics and cannot be substituted for each other. From the overall content of nutrients and overall antioxidant capacity, fruits are not as good as vegetables. Moreover, after vegetables are cooked, dietary fiber can be softened, and the efficiency of obtaining dietary fiber from vegetables will be higher.
In addition, compared with fruits, the moisture and sugar in vegetables are lower, and the sugar content of most vegetables is below 5%, while the sugar content of fruits is between 5%- 15%. Eating too much fruit is easy to make people fat, and it will also lead to an increase in triglycerides in the blood. Compared with vegetables, fruits do not need cooking, and have less nutritional loss, and have bioactive substances that vegetables do not contain, such as various organic acids, phenolic acids, aromatic substances, etc., which have the functions of stimulating appetite, promoting digestion, promoting absorption, antibacterial and anti-inflammatory.
The Yellow Emperor's Internal Classic Su Wen proposed five dishes to supplement five fruits. This sentence accurately tells the difference between vegetables and fruits in function and dosage. As the main source of vitamins and minerals, vegetables can be eaten more. Fruit can only be used as an auxiliary means of supplementing nutrition and eaten in small quantities.