(About 200 grams per serving) Fruit
"An apple a day keeps the doctor away" is a well-known health advice. In fact, eating any kind of fruit except apples every day is also beneficial to human health. Chen Chaogang said that fruit contains three treasures of human body, namely vitamins, trace elements (minerals) and cellulose. These nutrients can not only promote health, but also prevent some cancers and many diseases. Fruit also contains many other active ingredients, which are beneficial to health and prevent diseases. Australian studies have found that eating oranges, oranges, oranges and other citrus fruits can reduce the incidence of cancer in the mouth, throat, stomach and other parts by 50%, and the incidence of stroke by 65,438+09%, which also has certain preventive effects on cardiovascular diseases, obesity and diabetes.
Therefore, for the sake of health, it is best to keep the daily fruit intake at 1-2 servings (about 200g per serving).
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Eat something between meals.
When is a good time to eat fruit? Before or after meals? In fact, fruit is a snack, and it is best to eat it between meals. If you want to lose weight, you can eat some fruit 20-40 minutes before meals, which can prevent obesity caused by overeating. Fruit is generally low in calories. Eating fruit before meals is rich in fructose and glucose, which can be quickly absorbed by the body and satisfy the body's urgent "thirst" for energy. The crude fiber in fruit can also make the stomach feel full and reduce the amount of food eaten at dinner.
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Eat as many seasonal fruits as possible.
At present, many people think that we should eat more fruits in season and less fruits out of season. In fact, although some out-of-season fruits are ripened and kept fresh with some chemicals, which will have a certain negative impact on the human body, especially infants and young children, many out-of-season fruits are not necessarily products in greenhouses, and some are products from the south, even foreign products. For example, in Hainan, vegetables and fruits can be produced all year round. In fact, there is no seasonal problem, and its nutritional value may not be lower than that of seasonal products in the north. Therefore, as long as the choice is reasonable, eating fruit often is more conducive to health than not eating fruit.
In Guangdong, perennial fruits and seasonal fruits. Perennial fruits include: banana, orange, orange, watermelon, grape, papaya, pineapple (pineapple), pomegranate, jackfruit, cherry, mangosteen and so on. Seasonal fruits include litchi, longan, jujube, mango, durian, yellow peel, rambutan and so on.
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You can't replace vegetables or staple foods with fruits.
Some people think that eating vegetables and fruits won't make you fat, so they eat a lot and even replace vegetables or staple foods with fruits. The contents of minerals and vitamins in fruits are generally less than those in vegetables, and the two kinds of cellulose are also different. If you don't eat vegetables, fruit alone is definitely not enough to provide enough nutrition.
In addition, most fruits contain more than 85% water, but the content of protein is very low, about 1%, and it contains almost no essential fatty acids, which is far from meeting the needs of human body for protein and fat. Therefore, fruit can only be used as a supplementary nutrition, not as a staple food.
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5 Fruits with high sugar content should not be eaten too much at a time.
(1) The sugar content of low-sugar persimmon is 2%;
(2) The sugar content of watermelon and cantaloupe is 4%-5%;
(3) Grape, cherry, orange, orange, loquat, pear, peach, plum, pomegranate, lemon, grapefruit, bayberry, apple and pineapple all contain about 8%- 12% sugar.
(4) The sugar content of banana, longan, litchi, persimmon and coconut is 14%-20%.
Eating too much or eating too much fruit with high sugar content will make people fat! Therefore, Chen Chaogang thinks that it is best to choose fruits with sugar content less than 10g, such as watermelon, orange, grapefruit, peach, plum, pineapple, strawberry and tomato, which can provide 20-40 kilocalories per 10g, such as litchi, longan and durian. And other fruits with high sugar content should be careful not to eat too much.
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6 Choose the right fruit according to the illness.
Different patients also pay attention to eating fruits. People with diabetes should eat less fruits with high sugar content such as bananas, lychees, longan and jujube, but they can choose fruits with medium or low sugar content such as apples, oranges, grapefruit and tomatoes.
Patients with myocardial infarction should not eat apples, persimmons, lotus seeds and other fruits with more tannic acid, so as not to have a strong astringent effect, aggravate constipation, and lead to repeated attacks.
Hepatitis patients eat more fruits containing more vitamin C, such as oranges and fresh dates, which is beneficial to the treatment and recovery of hepatitis.
People who often have dry stools can eat more peaches, bananas, oranges and so on. Because these fruits have high cellulose content, persimmons contain a lot of persimmon gum, and eating too much will aggravate constipation.