When is the healthiest time to eat fruit?

How should we eat fruits scientifically? If we can grasp the following six principles, we can eat fruits healthily and feel the benefits of fruits.

1 Stick to 1-2 servings (about 200 grams per serving) of fruit a day

　　 "An apple a day keeps the doctor away" is a piece of well-known health advice. In fact, in addition to apples, eating any kind of fruit every day is also beneficial to human health. Chen Chaogang said that fruit contains the three treasures of the human body, also known as the three "sugars", namely vitamins, trace elements (minerals), and cellulose. These nutrients not only promote health but can also prevent certain cancers and many diseases. Fruits also contain Many other active ingredients that are good for health and prevent diseases. A study in Australia found that eating oranges, tangerines, oranges, and other citrus fruits can reduce the incidence of cancer in the oral cavity, throat, gastrointestinal and other parts by 50%, and reduce the incidence of stroke by 19%. At the same time, it is harmful to cardiovascular disease, obesity and Diabetes also has a certain preventive effect.

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

2 Eat between meals

　　 When is the best time to eat fruit? Is it before or after a meal? In fact, fruit is a kind of snack, and it is best to eat between meals. If you want to lose weight, you can eat some fruits 20-40 minutes before meals, which can prevent obesity caused by eating too much. Fruits are generally low in calories. Eat fruits before meals, which are rich in fructose and glucose, which can be quickly absorbed by the body to satisfy the body’s urgent "craving" for energy. The crude fiber in the fruit can also make the stomach feel full, which can reduce the intake of meals.

3 Eat as many seasonal fruits as possible

At present, many people believe that more seasonal fruits should be eaten, while off-season fruits should be eaten less. In fact, although some anti-seasonal fruits are ripened and kept fresh with some chemicals, they will have certain negative effects on the human body, especially infants and young children. However, many anti-seasonal fruits are not necessarily the products of the greenhouse. Among them, there are also 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 problem, and their nutritional value may not be lower than that of seasonal products in the north. Therefore, as long as you make a reasonable choice, it is more beneficial to health if you can eat fruits often than not eating fruits.

　　In Guangdong, long-term fruit and seasonal fruit. Perennial fruits include bananas, tangerines, tangerines, watermelons, grapes, papaya, pears (pineapple), pomegranates, jackfruits, cherries, mangosteens, etc. Seasonal fruits include litchi, longan, jujube, mango, durian, yellow peel, rambutan, and so on.

4 Fruits cannot be used to replace vegetables or staple foods

　　 Some people think that eating fruits and vegetables will not make you fat, so they eat special meals, and even use fruits instead of vegetables or staple food. The content of minerals and vitamins in fruits is generally less than that in vegetables, and the two types of cellulose are different. If you don’t eat vegetables, fruits alone are definitely not enough to provide enough nutrients.

　　 In addition, most fruits have a moisture content of over 85%, but their protein content is very low, at about 1%, almost free of essential fatty acids, which is far from meeting the body's demand for protein and fat. Therefore, fruits can only be used as supplementary nutrients, not as a staple food.

5 Fruits with high sugar content should not be eaten too much at once

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

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

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

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

Eating too much or madly eating fruits with high sugar content will make people gain weight! Therefore, Chen Chaogang believes that it is best to choose fruits with less than 10 grams of sugar per 100 grams of fruit: such as watermelon, orange, grapefruit, peach, etc. Plums, pineapples, strawberries, tomatoes, etc., these fruits can provide 20-40 kcal of energy per 100 grams, such as lychees, longan, durian, etc. These fruits will not increase the body's excessive calories, so you can eat more appropriately. As for other fruits with high sugar content, be careful not to eat too much.

Choose the right fruit according to the condition

　　Different patients are also particular about eating fruits. Diabetics should eat fewer fruits such as bananas, lychees, longan, dates, etc. with high sugar content, but choose apples, tangerines, oranges, grapefruits, tomatoes, and other fruits with medium or low sugar content.

　　Patients with myocardial infarction should not eat fruits containing more tannins, such as apples, persimmons, lotus seeds, etc., in order to avoid strong astringent effects, aggravate constipation, and lead to repeated attacks of the disease.

　　 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, etc. Because these fruits have high fiber content, persimmons contain a lot of persimmon gum, and eating too much can aggravate constipation.