How to eat fruits and fruits healthily do not make these low-level mistakes again

The nutrition of fruits is particularly rich, and there is a great deal of attention on how to eat them. It's not how much you want to eat, nor how you want to eat. The following are the low-level mistakes of eating fruit. Many people have committed crimes. Under control, which one of you did you look for?

1. Juice fruit into juice

Juice, whether from bottled or freshly squeezed fruit juices, reduces fiber content, which is a substance that slows the release of glucose from the blood. Compared to drinking fruit juice, eating a whole piece of fruit or occasionally drinking a milkshake is better. In addition, the juice is easy to over-abundance (drinking two glasses of juice or eating a whole bag of dried apricots is easy) and it is easy to drink.

2. Eat only pulp without skin

The content of vitamins and antioxidants in the skin is relatively high. For example, apple peel, rich in fiber, Vitamin C and vitamin A. The study even found that eating fruit peels may reduce obesity and reduce cancer risk. Of course, if it is eaten with the peel, it is important to clean the skin and reduce the residual pesticides. If the taste of the peel is not so good, it can be cooked and softened before eating.

3. Do not eat fruit with food orders

Although a piece of fruit is better than a piece of sugar, it may still increase your blood sugar. If you can match some protein, such as a piece of cheese or a cup of nut milk, can effectively solve this problem, "fruit will increase insulin levels, and protein will increase glucagon, the two hormones work together to stabilize blood sugar levels."

If you have diabetes or pre-diabetes, it is especially important to use protein and fruit.

4. Think all fruits are the same

Each fruit contains nutrients separately, but their respective "good at" is different. For example, pineapple and blueberry contain healthy vitamins, but their carbohydrates, sugars, and fiber content are so different that they should be chosen according to their own needs. In general, try to choose fruits rich in polyphenols and lower GI values, and overall, most darker fruits (such as dark-peeled grapes) contain lighter-colored fruits (such as bananas and watermelons). Richer antioxidants and less sugar.

5. Eat too much at one time

Some diet plans recommend how much fruit and vegetables you want to eat, but given the higher glycemic index of fruits, you must be more cautious when eating fruits. Moreover, the fruit is sweet and delicious, it is easy to eat too much, which will dramatically increase the blood glucose and calorie content, resulting in weight gain.

How to eat fruit healthy?

1. To adhere to 1-2 servings (about 200 grams per serving) of fruit per day

"An apple a day, the doctor is away from me." This is a well-known health advice. In fact, in addition to apples, eating any kind of fruit every day is also very beneficial to human health. Chen Chaogang said that fruits contain the human three treasures, also known as three "prime", namely vitamins, trace elements (minerals), cellulose, these nutrients not only promote health, but also can prevent certain cancers and many diseases, fruits also contain Many other active ingredients are good for health and prevent diseases. Studies in Australia have found that eating citrus fruits such as mandarin oranges, oranges, and oranges can reduce the incidence of cancer in the oral cavity, throat, intestines and stomach by 50%, reduce the incidence of stroke by 19%, and at the same time cause cardiovascular diseases, obesity, and Diabetes also has a certain preventive effect.

Therefore, for the sake of health, it is best to keep 1-2 servings (about 200g per serving) of fruit intake each day.

2. Eat between meals

When is it good to eat fruit? In the end is before or after the meal? In fact, fruit is a snack, it is best eaten between meals. And if you want to lose weight, you can eat some fruit 20-40 minutes before the meal, so as to prevent obesity caused by eating too much. Fruit generally has lower calories. Eat fruit before meals, which are rich in fructose and glucose, can be quickly absorbed by the body, to meet the body's energy "urgency", the fruit of crude fiber can also make the stomach have a sense of fullness, which can reduce food intake for dinner .

3. Eat as much seasonal fruit as possible

At present, many people think that eating more seasonal fruits, and anti-seasonal fruits should eat less. In fact, although some anti-seasonal fruits are ripened and preserved with some chemicals, there will be some negative effects on the human body, especially infants and young children. The impact, but many anti-seasonal fruits, is not necessarily the product of the greenhouse, which also has products from the south, and even products from abroad. For example, in Hainan, fruits and vegetables can be produced all year round. In fact, there is no seasonal issue, and its nutritional value may not be lower than the seasonal products in the north. Therefore, as long as a reasonable choice can be eaten regularly, it will have greater health benefits than not eating fruit.

In Guangdong, there are fruit and seasonal fruits for many years. Fruits for many years are: bananas, oranges, oranges, watermelons, grapes, papaya, wind pear (pineapple), pomegranate, jackfruit, cherry, mangosteen and so on. Seasonal fruits include: litchi, longan, dates, mango, durian, yellow skin, rambutan and so on.

4. Cannot replace vegetables or staple foods with fruits

Some people think that eating fruits and vegetables will not gain weight, so eat special foods, and even use fruits instead of vegetables or staple foods. The content of minerals and vitamins contained in fruits is generally less than that of vegetables, and the two kinds of cellulose are different. If you do not eat vegetables, relying on fruits alone is not enough to provide enough nutrients.

In addition, most fruits have more than 85% moisture content, and their protein content is very low. At around 1%, they are almost free of essential fatty acids, which is far from meeting the human needs for protein and fat. Therefore, fruits can only be used as nutritional supplements and cannot be used as staple foods.

5. Fruits with high sugar content, should not eat too much at one time

(1) Tomatoes contain 2% sugar in low-sugar fruits.

(2) Watermelon and cantaloupe contain 4%-5% sugar.

(3) Grapes, cherries, oranges, oranges, clams, pears, peaches, plums, pomegranates, lemons, grapefruits, bayberry, apples, pineapples, etc. all contain about 8% to 12% sugar.

(4) Bananas, longans, lychee, persimmons, and coconuts contain sugar at 14%-20%.

Eating or mad eating fruit with high sugar content will also make people gain weight! Therefore, Chen Chaoang believes that it is better to use less than 10 grams of sugar per 100 grams of fruit: watermelon, orange, grapefruit, peach, Plums, pineapples, strawberries, tomatoes, etc. These fruits can provide 20-40 kcal per 100 grams of energy, such as litchi, longan, durian, etc. These fruits will not increase the body's excessive calories and can be eaten as appropriate. For other fruits with high sugar content, be careful not to eat more.

6. Choose the right fruit according to the condition

Different patients also pay attention to eating fruit. People with diabetes should eat less fruits such as bananas, lychee, longan, jujube, etc., with higher sugar content, but apples, oranges, oranges, grapefruits, tomatoes, and other fruits with medium or low sugar content can be selected.

Patients with myocardial infarction should not eat apples, persimmons, lotus seeds and other fruits containing more tannic acid, so as to avoid a strong convergence, increase constipation, resulting in repeated attacks of the disease.

Patients with hepatitis eat more oranges and fresh dates and other fruits containing more vitamin C, is conducive to the treatment and recovery of hepatitis.

Often dry stools, you can eat more peaches, bananas, oranges, etc., because these fruits have a higher cellulose content, persimmons contain a lot of persimmon, eat more can increase constipation.

Active Pharmaceutical Ingredients

Active Pharmaceutical Ingredients(API) refer to the raw materials used in the production of various preparations. They are the effective ingredients in the preparations. They are various powders, crystals, extracts, etc., prepared by chemical synthesis, plant extraction or biotechnology, but Substances that the patient cannot take directly. API is intended to be used in any substance or mixture of substances in the manufacture of pharmaceuticals, and when used in pharmaceuticals, it becomes an active ingredient of the pharmaceuticals. Such substances have pharmacological activity or other direct effects in the diagnosis, treatment, symptom relief, treatment or prevention of diseases, or can affect the function or structure of the body. According to its source, active pharmaceutical ingredients are divided into two categories: synthetic chemical active Pharmaceutical ingredients and natural chemical active Pharmaceutical ingredients.

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