The first category, fruits with high sugar content, including persimmon, longan, banana, bayberry, pomegranate and so on. The sugar content of this fruit is often above 15%, which is definitely not recommended for diabetics. For people with normal blood sugar, try to eat less of these high-sugar fruits.
The second category, fruits with low sugar content, include guava, papaya, yacon, grapefruit, cherry and apple. These low-sugar fruits are mostly used by diabetics. Even if you accidentally eat too much, don't worry about obesity or high blood sugar. At the same time, low-sugar fruits also have the effect of reducing fire, so people who often get angry can also eat more low-sugar fruits.
The third category, fruits rich in dietary fiber, including apples, grapefruit, pitaya and so on. This fruit is rich in dietary fiber, which is a carbohydrate that cannot be digested by the small intestine. In the colon, fiber can provide nutrition to the intestinal cavity, help to promote human metabolism and suppress appetite, and play a positive role in promoting weight loss, reducing blood fat and controlling blood sugar.
The fourth category is fruits with high vitamin C content, including fresh dates, oranges, oranges, lemons, mangoes, kiwis and strawberries. Vitamin C can enhance people's immunity, at the same time, it can also lower cholesterol, resist oxidation, prevent cancer and protect eyes. It is an essential trace element for human body.
Fifth, fruits with high vitamin E content include bananas, mangoes, cantaloupes, strawberries, oranges and apples. People's face is exposed to the outside every day, which is damaged by harmful substances in the air and irradiated by ultraviolet rays, so that capillaries contract, sebaceous glands secrete less, and the skin becomes dry and dehydrated. This kind of fruit is rich in antioxidant vitamin E and trace elements, which can nourish the skin, and its beauty effect is not comparable to that of ordinary cosmetics.
The sixth category, the fruit with the most complete nutrients, kiwifruit. Among the common fruits, kiwi fruit is considered to be the most perfect fruit, which is rich in vitamins C, A, E, folic acid, potassium, magnesium, dietary fiber and other trace elements, but its calorie is low. All these make kiwifruit inject vitality into modern urbanites with fast working pace and nervous. In addition, the amino acids contained in kiwifruit can help the human body to produce hormones and slow down aging.
More scientific and reasonable selection of suitable fruits and supplementation of nutritional elements will have a multiplier effect on our health!
Fruit Nutrition and Health Knowledge: Unhealthy Eating Method
1, synthetic VC can't replace fruit.
Compared with synthetic vitamin C, natural vitamin C existing in fruits and vegetables has an advantage that cannot be ignored, that is, vitamin C existing in many fruits and vegetables exists in the form of a combination of two substances, namely vitamin C and vitamin P. In human tissues, vitamin P can help vitamin C to play its role. Synthetic vitamin C is a pure pharmaceutical preparation, and its effect is far less than that of natural vitamin C. In addition, taking vitamin C tablets often takes a large amount. If taken for a long time, a large amount of oxalic acid can be generated in the body, which becomes the material basis of kidney calculi. However, vitamin C in fruits and vegetables will not make oxalic acid in urine too high.
2. Obese people should not eat a lot of fruits.
Eat only fruits, and beware of diseases such as hyperglycemia or hyperlipidemia that obese people are prone to. Because the fruit itself is rich in sugar, if you eat too much sugary food and exercise less, you will have high blood sugar or blood lipids. At this point, pregnant women should pay special attention to patients with obesity, diabetes, hyperlipidemia and fatty liver, and MM who only eat fruit meals to lose weight.
3. Fruits should not be juiced for drinking.
Nowadays, more and more families have bought juicers and found that drinking fresh juice is delicious and convenient. However, nutrition experts remind that except for people with bad teeth, it is best not to juice fruits, but to eat them directly is more nutritious.
Because drinking fruit juice will reduce people's intake of cellulose rich in fruits. These celluloses have the health care functions of preventing and reducing diabetes and cardiovascular diseases, and can also effectively stimulate gastrointestinal peristalsis and promote defecation.
In addition, eating fruit directly is easy to produce satiety, while drinking fruit juice will unconsciously absorb too much calories and sugar, increasing the chance of getting sick.
4. Buy less cut fruits.
Fruit is the main source of vitamin C. Vitamin C is easily oxidized in the air, and it will be lost due to high temperature and sunshine. However, the nutrients of fresh fruits peeled and cut in advance may be reduced. The British Consumers Association made a study to test the vitamin C content of pre-packaged cut fruits and vegetables sold in supermarkets. It was found that in 13 samples, the vitamin C content of 4 samples was half lower than that recorded in the reference book.
If it is not handled properly, the cut fruit is easily contaminated by bacteria.
The surface of fruit is easily contaminated by pollutants, chemicals, animal waste or salmonella. If fresh fruit is not disinfected, there may be salmonella on the surface of the fruit. However, when cutting fresh fruit without cleaning with a knife, the bacteria in the contaminated fruit skin will spread to the edible part through the knife. If the cut fruit is stored at room temperature for too long, bacteria will breed.
6. Fruits will produce toxic substances after being frozen.
Nutrition experts remind that fruits are more likely to produce nitrite after freezing, and eating too much nitrite can lead to headache, dizziness, nausea and vomiting.
It is very important for customers to learn to distinguish whether fruits are frozen or not. After oranges and oranges are frozen, the oil in the epidermis penetrates into the pulp, and the pulp is easy to be bitter. The frozen surface of fruit is generally black.
7. Eating raw bananas will aggravate constipation.
Bananas are rich in dietary fiber, a large part of which will not be digested and absorbed, but can increase the volume of feces and promote intestinal peristalsis.
At the same time, the sugar content of banana is above 15%, and it contains a lot of water-soluble plant fiber, which can cause hyperosmotic gastrointestinal fluid secretion, thus absorbing water to solid parts, making feces soft and easy to discharge. But these effects are only available to mature bananas, and immature bananas may have the opposite effect. It contains more tannic acid, is relatively insoluble, has astringent effect on digestive tract, and inhibits the secretion and peristalsis of gastrointestinal fluid. If you eat too much, it will cause constipation or aggravate constipation.
8. Eating mangoes needs to prevent allergies.
Mango contains a lot of fruit acids, amino acids, protein and so on. These substances contain a lot of irritating substances, which will cause allergies when contacting with human skin, and in severe cases, redness and pain will occur. But not everyone is allergic to mango. Even if they are allergic, their reactions are different. Some people will react on the same day, and some people will have symptoms in two or three days.
9. Oranges turn yellow when eaten too much.
Oranges contain carotene. Due to the intake of citrus (more than1~ 2kg per day) or carrots in a short period of time, the liver can't metabolize carotene into vitamin A in time, so that the content of carotene in the blood suddenly increases, leading to yellow pigmentation in the skin and tissues, resulting in carotene anemia and yellow skin.
Fruit nutrition and health knowledge: healthy detoxification fruit
1 Apple
The apples we eat in our daily life are rich in dietary fiber, which is beneficial to gastrointestinal peristalsis and has a certain effect on detoxification.
Calcium in apples contributes to the metabolism of excess salt in the body and helps to eliminate edema caused by high salt.
Malic acid can metabolize calories in the body and prevent obesity in the lower body; Pectin can also promote the excretion of lead, mercury and manganese in gastrointestinal tract, regulate the blood sugar level of human body and prevent the sudden rise and fall of blood sugar.
Because apples are rich in potassium, potassium can not only relieve body edema caused by excessive sodium intake, but also play a certain role in urination.
2. Lemon
Lemon contains vitamin C, vitamin B 1, vitamin B2, nicotinic acid, sugar, calcium, phosphorus, iron and other nutrients, as well as coumarin, sitosterol, volatile oil and other substances;
It can promote the secretion of protein decomposing enzyme in the stomach, increase gastrointestinal peristalsis, help digestion and absorption, and lose weight.
Lemon juice has a strong bactericidal effect and the function of inhibiting uterine contraction, and can reduce blood lipid and play a role in losing weight.
Lemon also has a cosmetic effect, which can prevent and eliminate skin pigmentation and make skin smooth and tender.
Lemon is a kind of highly alkaline fruit, which is recognized as a good medicine for treating all diseases. Lemon can relieve phlegm and cough, promote fluid production and strengthen the spleen, and also promote blood circulation, metabolism and weight loss.
3.pineapple
As long as pineapple is rich in bromelain, also known as bromelain, which has the function similar to papain, it can decompose protein, effectively dissolve fat, especially contribute to protein digestion of meat and reduce the body's absorption of fat.
A large amount of protease and dietary fiber in pineapple can help gastrointestinal digestion, and dietary fiber can take away excess fat and other harmful substances in the intestine because of its large volume and good absorption, which has a significant effect on preventing and relieving constipation symptoms.
4. Kiwifruit
Kiwifruit is rich in dietary fiber. These dietary fibers can help the human stomach digest, absorb and take away many harmful substances and greasy fat in the intestine, which has obvious effects on preventing constipation symptoms and is an indispensable substance for weight loss.
According to nutritionists, kiwi fruit also contains an inseparable substance, which can accelerate the transfer of digestive products, improve the speed of metabolism and effectively reduce fat and weight.
5.grapefruit
Enzymes in grapefruit can "affect" the way the human body uses and absorbs sugar, so that sugar will not be easily converted into fat for storage.
Grapefruit contains a special nutrient, natural pectin, which can reduce cholesterol in the blood.
Grapefruit is rich in vitamin B 1, vitamin B2 and vitamin C, and because of its low calorie, it is often used in diet, which is a good choice for detoxification.
In addition, grapefruit is very rich in citric acid, sodium, potassium and calcium. Citric acid is helpful to the digestion of meat and prevents people from eating too much fat.
6.bananas
Bananas are quite effective in losing weight because they are low in calories and rich in dietary fiber. Bananas are sweet, so they are often mistaken for high calories, but they are not.
Bananas contain almost all vitamins and minerals, and are rich in dietary fiber, but low in calories. Therefore, bananas are the best food to lose weight.
Bananas also have the functions of relaxing bowels, moistening lungs and relieving cough, clearing away heat and toxic materials, helping digestion and nourishing.
7.hawthorn
Hawthorn contains citric acid, malic acid, ascorbic acid, sugar, protein, carbohydrates and so on. It can lower blood pressure and promote gastrointestinal digestion.
Hawthorn is rich in dietary fiber and pectin. Dietary fiber is the "scavenger" of the intestine, which can promote the peristalsis of the intestine and the secretion of digestive glands, and is beneficial to the digestion of food and the excretion of waste. Pectin can reduce cholesterol and blood sugar.
8.pitaya
Pitaya is a fruit with low calorie and high fiber. Eating this fruit can effectively detoxify and lose weight, so it is favored by dieters.
Pitaya contains vitamin C for whitening skin and abundant water-soluble dietary fiber, which has the functions of reducing weight, lowering blood sugar, moistening intestine and preventing colorectal cancer. Pitaya is also effective in preventing constipation.