is hot in summer, the sweetest fruit! Now is the good time to eat fruits. Do you want to control your weight by the same fruit enthusiasts as Xiaobian? But Xiaobian wants to say that although the fruit is good, it may be counterproductive if you don't eat it right!
1. How much fruit is suitable for each day?
is a kiwi ? A peach? A bunch of grapes? Half of watermelon? Or is it added together?
Each person recommended for each person every day is as follows (the weight of the flesh that can be eaten directly):
Health ML0 Recommend 200-350G
Pregnant Mom:-300G
(Before 28 weeks of pregnancy) 200-300G
is in the third trimester (28 weeks and after) 200-350G
, but the recommended grams are so abstract. Can you give an example? No problem, picture!
The following examples are given the approximate weight of common fruits of medium size for your reference.
-1 Xiang Pear -
Mao: About 122GH2
Edible Part: About 100G
-1 a grapes -
Mao Weight: About 12G
Edible Part: About 10G 2
-1 Winter Jujube -
Mao Weight: About 20G Edible部分：约17g
-1个苹果-
毛重：约235g
可食部分：约200g
-1个猕猴桃-
毛重：约120g
可食部分：约100g
-1个橙子-
毛重：约270g
可食部分： About 200G
-1 Peach-
Mao Weight: About 225GTML2Edible Part: About 200G
-1 block of watermelon-
HTM ML1 Edible Part: About 250G
-1 Block Kasaka-
Mao Weight: About 420G
Edible Part: About 300G
However, there are thousands of fruits in the world, just to list these types. What about the others?
partners need to be a precise weight tool-food scale, which can help you know the weight of different sizes more accurately. After a few times, you will have a scales in your heart to ensure that the fruit is not available!
Although the daily recommended fruit grams are a interval, it is recommended that you do not frequently over the upper limit. , especially diabetes people/high -risk groups of diabetes , still listen to doctors' opinions.
has the history of diabetes family history, overweight/obesity before pregnancy, insulin resistance, and old age gestational diabetes , or sugar mothers who diagnose gestational diabetes, are still recommended to eat the lower limit of fruits.The weight and condition during pregnancy are dynamic changes. Don't be blind and confident. It is important to maintain stability and real -time dynamic evaluation!
Two, the sweeter, the higher the sugar content?
How many fruits are available. What about the type of fruit? After all, the sugar of different fruits is different. Is the sweeter fruit more sugar, the higher the sugar content?
Let's take a look at the nutritional ingredients of the fruit:
70%-90%water, 6%-28% carbohydrate ( fructose ht , glucose , sucrose), minerals (potassium, calcium, magnesium, phosphorus, Termids), vitamin (vitamin C, carotene ), organic acid, plant compounds, etc.determines that the sweetness of the fruit is carbohydrate, but the sweetness of fructose, glucose, and sucrose is not the same. The sweetest is the fruit sugar, and then sucrose and glucose. The sweetness does not depend on the amount. And some fruits such as orange, citrus, and hawthorn contain citric acid , which will also "cover" a part of the sweetness.
So, is not necessarily the highest in sugar, is such as watermelon; does not mean that sugar is not high, , such as dragon fruit , hawthorn, passion fruit, etc. That is to say, not sweet fruits can also gain weight easily!
III, sugar control heavy control, you can choose fruit
, what kind of fruit is delicious and not easy to gain weight? Not only is it as simple as the sugar score, it mainly depends on three points:
carbohydrate content
L1 blood glucose genera index (GI)A certain food increases the speed and ability of blood sugar compared with glucose.
blood glucose load (Gl)
comprehensive consideration Gi and carbohydrate content, the combination of "quality" and "quantity" of carbohydrates is GL.
is per 100g of different fruits. 1 high GI: ＞ 70 GI: 55-70 low GI: <55
High GL:> 20-19 low GL: <10H2H2H2H2H2
. It is clear at a glance at a glance at a glance at a glance. , Plum, etc.
is not recommended to eat fruits (high carbon water, high GI fruits)
fruit, fresh jujube , hawthorn, lychee, cinnamon , banana banana The amount of sugar content exceeds 15%. Mango, pineapple, watermelon, cantaloupe, etc. all belong to high GI fruits.
But many high carbohydrates or high GI fruits are delicious. How can I enjoy the deliciousness better?
, such as watermelon that raises fast, but the carbohydrates are very low. When eating, you must control the amount! If you eat 100g of watermelon at a time, its GL is only 4.2, which is a low GL, and there is no problem, but if you eat 500g of watermelon at a time, then its GL rises to about 21, which is high GL. The partner is not very friendly. Therefore, for a certain value of fruit, it is not necessary to eat, but to eat less or greedy ~
Fruit Tips
is recommended to clean it. , Fruit mud, dried fruit Wait, don't think that these are concentrated nutritional value of fruits, they are more like concentration of fruit sugar. The two large cups of fruit juice, a few pieces of fruit were eaten, and the sugar degree may have burst long ago.
eats the amount of eating.
also knows how to choose fruit type
is it practical?
is welcome to forward it to more pregnant mothers to learn!
