8 common sense to eat fruit

Fruit is the most common and nutritious food in daily life. It is also an indispensable part of the diet. But how many fruits do you need to eat each day? When should fruit eat? Can fruits replace vegetables? ...These arguments about eating fruit have never stopped. So what exactly is the right thing to eat? Here are some health tips for these most common doubts.

1. 1~2 fruits per day

Fruits are rich in vitamins and minerals, and low sodium and potassium are good foods for modern people. However, fruits contain a lot of sugar and eating too much is not good. The "Chinese Dietary Guidelines" suggests that adults should consume 200-400 grams of fruit per day.

According to common fruits, such as apples, pears, oranges, etc., ordinary heads eat 1 or 2 meals a day.

2. Can be eaten between meals

Do you eat fruits before meals or eat fruits after meals? In general, eating fruit before meals helps reduce food intake and control weight during meals, but people who are weak in the stomach may feel discomfort if they eat on an empty stomach.

Eating fruit after a meal may cause excess energy, hinder the absorption of nutrients such as minerals, and increase the burden on the stomach.

Therefore, the safest method is to eat fruit one hour after the meal.

3. Do not drink juice when you can eat fruit

Making fruit into fruit juice requires the removal of slag, which is rich in nutrients, such as dietary fiber, which is good for enhancing satiety and reducing cholesterol absorption.

In addition, in the process of juicing, because the cell wall of the fruit is broken, the vitamin C and antioxidants therein may also be damaged to a certain extent. Therefore, fruit juice is not as nutritious as fruit, and freshly squeezed fruit juice must be squeezed to drink.

4. Can not use fruits instead of vegetables

In general, the nutritional value of fruits is inferior to vegetables. In addition to jujube, kiwifruit, citrus, strawberry, hawthorn and other few, most fruits have lower vitamin content. When it comes to carotene, the differences between fruits and vegetables are even greater. Except for mango, citrus and yellow apricots, there are few carotenoids in other fruits. The content of calcium, iron and other trace elements, fruits and green vegetables simply can not be compared.

In addition, the sugar content of vegetables is usually very low, calories are also low, eat more will not affect calorie intake. And eating too much fruit, there are concerns about excessive intake of sugar.

5. The fruit is not divided, change the kind to eat

People are always interested in what "fruit king" and "fruit queen" are. In fact, the same fruit, the nutritional value is different. Eating fruit also requires a variety of varieties and colors to match. Do not be superstitious about which kind of nutrition is high, just eat that one or two kinds of fruit.

6. Can't eat fruit just for dinner

Although fruit is rich in sugar, vitamins, minerals and dietary fiber, it lacks fat, protein and fat-soluble vitamins. Relying on fruits alone to solve a meal is far from the standard for nutritious meals.

7. It is not scientific to rely on fruit alone

Eating fruits does not lose weight. As mentioned earlier, the nutrition of fruits is not balanced, and the heat of many fruits is not low. Losing weight with fruit alone is not only difficult to succeed, but even if it is successful, it may make people look bleak and lose their strength.

8. People with diabetes can eat low-sugar fruits in modest amount of blood sugar

Can people with diabetes eat fruits? The answer is yes. The premise is to ensure that the blood sugar is stable, and pay attention to the control of the amount of good fruit. People with diabetes can choose more fruits that have less impact on blood sugar, such as grapefruit, oranges, strawberries, and cherries.

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