Eating fruit has now become a "compulsory course" for many people every day, but it is better to eat as much as possible. There are always some problems in people's lives that affect people's eating fruit. In this issue, Life Times invited Fan Zhihong, Associate Professor of the College of Food Science and Nutritional Engineering, China Agricultural University, Zhuang Ganzhu, Associate Professor of the Chinese Association of Chinese Medicine, and Li Yan, Deputy Director of the Department of Nutrition of Xuanwu Hospital, Capital Medical University to teach you how to eat fruits correctly.
It is advisable to eat 200 to 400 grams of fruit a day, which is equivalent to two apples. According to the "Chinese Dietary Guidelines" recommendation, adults should eat 200 to 400 grams of fruit each day. The 200-400 grams here refers to the weight of the flesh that is eaten, not including peel, fruit seeds, and fruit nucleus. In the case of apples, for example, a Fuji apple weighs about 250 grams, 200 grams left after removing the core, so the amount of 400 grams a day is roughly equivalent to eating two apples. When eating fruit, we must also pay attention to diversity, such as eating an apple, and then eating a proper amount of strawberries, oranges, etc., both to ensure enough to eat, but also to make nutrients. It should be noted that fruit can not eat too much, most of the fruit dietary fiber and sugar content is high, eating too much can cause stomach pain, abdominal distension, but also to increase blood sugar.
According to cold, hot, neutral body to eat fruit. Human constitution is divided into cold, hot, neutral three. Fruit also has cold, hot, warm, cool, so it is best to choose according to physical fitness. Some people usually have deficiency of spleen and stomach and lack of yang. Often cold extremities, chills and warmth, weak waist, slightly cold food will stomach discomfort, abdominal distension and even diarrhea, these people are best to eat less or not to eat cold fruits, such as melon, pear, watermelon, Bananas, grapefruit, wolfberry, mango, sugar cane, persimmon, mulberry, orange, wolfberry, kiwi, etc.; some people are often troubled by "dry" symptoms such as dry mouth, thirst, constipation, sore throat, it is best to eat longan , Litchi, bayberry, peach, orange, cherry, apricot, longan, pomegranate, coconut and other warm fruits. For people of moderate physical fitness, there are many choices, but do not eat a certain amount of certain fruits or fruits for a long time, and the cold and warm fruits are best eaten alternately. In addition, dark complexion, dark eyelids, dark purple lips, purple tongue or ecchymosis are manifestations of congestive physique. This group of people is a high-risk group with high blood lipids and atherosclerosis. Can take 15-30 grams of Hawthorn daily, decoction on behalf of the tea. In addition to helping digestion, Hawthorn also promotes blood circulation.
Eating fruit also needs time. Fruit contains different enzymes, so if you want enzymes to have different effects in your body, you should choose the most suitable time to eat.
Do not eat sour when fasting. In the morning, the gastrointestinal rests overnight, and the function is still recovering. Therefore, it is best to choose a fruit that is less acidic and less astringent. People with poor gastrointestinal function should not eat fruit at this time, especially tomatoes, persimmons, oranges, hawthorn and so on. Bananas are not suitable for eating on an empty stomach. They will speed up the gastrointestinal movement and increase the burden on the heart.
Eating fruits between meals can quickly add vitamins. Between the two meals to eat fruit, fruit fructose and glucose can be quickly absorbed by the body. For example, fresh dates are best eaten before meals, but eating too much may cause hyperacidity and bloating. Pineapples can be eaten after lunch and watermelons are best eaten two hours after a meal.
Don't eat a lot after dinner. Eating fruits for one hour after a meal can help digestion. Fruits rich in organic acids, such as pineapple and hawthorn, can be selected. However, after dinner do not eat a lot of fruit, not only unfavorable to digestion, but also very easy to eat too much, so that the sugar into fat accumulation in the body.
In addition, for some people who are fat, as long as it is not a taste of sour fruit, eating before meals is conducive to a sense of fullness, reduce the next meal, control blood pressure and weight is very beneficial. On the contrary, those who are emaciated and malnourished may eat a lot of fruit before meals, which may affect their appetite for dinner.
Some fruits are not suitable for everyone. Kiwi, mulberry, strawberry and other fruits with seeds have the effect of promoting defecation. People who are more suitable for constipation should not eat more if they are already easily diarrhea. Fruits such as pineapple, kiwifruit, mango, fig, etc. may cause allergic reactions and intolerance reactions in a small number of people. If swallowed mucous membranes, headaches, stomachaches, and other unpleasant reactions occur after eating, avoid eating. As long as diabetic patients moderately reduce the amount of staple foods after eating fruits, and ensure that the total amount of carbohydrates does not change, you can eat less fruits with low sugar content, such as pineapple, pear, cherry, grape, papaya, peach, and strawberry. The sourness of fruits such as bayberry, plum, and plum will stimulate the gastric mucosa together with stomach acid. Patients with ulcer disease should not eat it.
Does the fruit have to be peeled or eaten? Due to the concerns of the farmers, many people will worry about not eating the skins of apples, pears, peaches and other fruits. In fact, this is not a problem. Just squeak or swell with salt water before eating, you can rest assured that eating. If you still worry about the safety of the skin, peel it and eat it. Juicing fruit is also a choice for some people. Actually, juicing is not as good as direct eating, because juicing loses dietary fiber, loses vitamins, reduces satiety, and increases the rate of blood sugar rise. Some people also consider whether the fruit is cooked and eaten well. Some fruits with low Vitamin C content and thick flesh, such as apples, pears, peaches, and bananas, can be considered cooked, stewed, steamed if uncomfortable or unpalatable. The roast tastes good. However, some fruits are better eaten raw, such as strawberries, grapes, watermelons and other juicy fruits.
The best way to store fruit. Apples, pears, and other temperate fruits are best placed in plastic bags, put on bags, and then put into the refrigerator to save. Tropical fruit can not be put in the refrigerator, otherwise it will be frost damage, can be placed in a cool place at room temperature, and the bag should be left a bit, always check to avoid rot. Do not stack fruits in a box and avoid squeezing them together. Eat those that have been soft-cooked first, and treat them with spots or mildew immediately. Avoid transmission to other fruits. Dirt or mold must be on the surface. Gently wash. Fruits that need ripening can be packed in different bags and ripened in batches. If you can't finish it, you can make some fruit into jams, brew wine, or soak in honey.
There are bugs in the fruit that you don't have to worry about. Recently, the sensational news that "There are worms in the cherries cannot be eaten" has been exposed on the Internet, and even the bugs in fruits and parasites in the human body have been confused, causing panic among ordinary people. In fact, for fruits with a small amount of worms, people do not have to worry about it. They can find it before eating, and they can be artificially removed. Even if they accidentally eat it, they will be destroyed by stomach acid and pose no threat to health. Parasites in humans generally enter the body through eating without washing hands, so the most effective way to prevent parasites is to wash your hands before meals.
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