Autumn is the season of harvest, and all kinds of fruits and vegetables are ripe, all tempting everyone's taste buds, especially various sour or sweet, crisp or soft fruits!
In fact, eating fruits that suit you in moderation and eating them in a healthy way can not only satisfy the desires of your mouth, but also be beneficial to health.
However, in real life, many people will make more or less mistakes when eating fruits. For example, the following 4 ↓
Eat as you like, do not pay attention to the amount
A few small questions: How many times do you eat fruits a day? How much do you eat each time? Have you ever calculated how much you can eat in a day?
The reason why I asked this is because the editor found that too many people do not have a clear concept of the weight of fruits, and they often eat much more than they expected.
(If you don’t believe it, you can try it with a fruit, first visually measure it, weigh it, and then actually call it~)
Especially those health care people and weight loss people who think that fruits do not contain fat and are more natural and healthy. They often don’t eat well for three meals, but using "fruit meal replacement" is simply outrageous!
You should know that although fruits generally have low fat content, they have high sugar content!
Fruit Fructose has a good taste, high sweetness and low glycemic index, but it is easier to convert and synthesize fat. Therefore, if you consume too much fructose but don’t consume it in time, it will become fat that accumulates in the body. What's more troublesome is that the absorption of fructose will not promote the secretion of insulin , and the fructose absorbed by will enter the liver directly.
Scholars have discovered since the 1960s that eating too much fructose can cause liver disease.
Many studies have also shown that overeating fructose in will affect fat metabolism and increase the burden on the liver, thus leading to fatty liver.
In recent years, more and more people suffer from fatty liver due to eating fruits. This type of fatty liver is also called non-alcoholic fatty liver, and a high-sugar diet is a recognized important cause of it.
Therefore, if you want to eat fruits healthily, it is recommended:
. Control the amount of
"Diet Guide for Chinese Residents (2022 Edition)" recommends that you eat fruits every day to ensure that you consume 200~350 grams of fresh fruit every day, and juice cannot replace fresh fruits.
00~350 grams, that is, 4~7 taels. Usually, a large Fuji apple can meet the fruit intake of a day.
. Eat fruits with low sugar content
For example, watermelon, star fruit, Strawberry has a sugar content of about 5%. Below is a brief list of fruit sugar content made by the editor. You can choose according to your own situation:
In addition, we can also open our minds to eat tomatoes, cucumbers and other fruits and vegetables that are both fruits and vegetables. Their sugar content is less than 2%!
squeezed into juice and drink it. It thinks it is nutritious and healthy
freshly squeezed juice is refreshing, sour and sweet, and does not contain preservatives. It is synonymous with pure natural and original ecology, so it is widely loved by men, women, young and old.
However, too many people don’t see the other side of freshly squeezed juice!
Generally speaking, for a better taste, freshly squeezed juice will mostly remove the pomace, leaving most of the moisture, a lot of fructose, some acidic substances, and a very small amount of water-soluble vitamin .
A closer look, isn’t such freshly squeezed juice equivalent to concentrated sugar water! If you drink sugar water like
every day, isn’t it easy for you to soar blood sugar and accumulate fat? Over time, diabetes , obesity, fatty liver and other diseases came to the door one after another.
Don’t ignore it! Take fatty liver as an example. Although it is not easy to go from fatty liver to liver cancer , if you ignore it and eat and drink freely, then it is not impossible to deteriorate step by step!
Speaking of which, many fruits themselves are rich in dietary fiber, various vitamins and antioxidant ingredients and other substances that are beneficial to health.
However, freshly squeezed juice filters out the pomace, which not only causes the loss of most nutrients, but also increases the concentration of sugar in the juice and increases the calories.
It is worth noting that the pectin and dietary fiber in pomace can not only make the sugar in fruits account for a lower proportion, delay the process of the sugar in fruits being absorbed by the body, but also easily fill the stomach, so that people won’t stop eating.
But the filtered fresh juice is different. It tastes refreshing and appetizing. It is not difficult to drink one cup after another.
Someone may want to say: Since pomace is so important, then leave it behind!
In addition, there are some people who like the chewing feeling of the pomace particles in freshly squeezed juice.
However, even if the pomace is retained, the liquid juice is drained in the stomach and absorbed in the intestines very quickly, and the blood sugar rises naturally much faster. Drinking it for a long time will still increase the risk of diseases such as obesity and diabetes.
Recommendation: Eat fresh fruits directly. If you are really greedy for fresh juice, you can drink an occasional glass to satisfy your cravings, but don’t exceed 150 ml a day.
Cut the rotten fruits everything, eat the remaining part
Cut off the rotten fruits and eat the remaining part. I believe many people have this habit, right?
But the problem is that fruits contain a lot of water and are rich in fructose, vitamins, etc., and are very susceptible to bacteria and microorganisms after being damaged, producing a variety of toxins.
Although we cannot see these microorganisms with naked eyes, in fact, once the fruit rots, it means that various microorganisms have begun to reproduce and toxins have been produced.
Moreover, microbiological experts pointed out that even if the fruit rotten part is cut off, bacterial metabolites have been transferred to the remaining part through the juice, and even microorganisms have begun to reproduce.
Research found that small-scale rotten fruits, which seem normal parts of the naked eye within 1 cm around them, can still detect bacteria and mycotoxin .
If you eat this type of fruit, bacteria, fungiycin, etc. invade the human body, it will not only cause symptoms such as nausea, vomiting, abdominal pain, diarrhea, etc., but will also damage the brain and central nervous system , causing dizziness, headaches and other discomforts, and may even cause coma and convulsions. In severe cases, can also cause carcinogenicity and teratogenicity .
Note: As long as the fruit is rotten, it is not suitable to eat it; if you really can't bear to leave, you should dig out at least 1 cm of the flesh around it; if the rotten part exceeds one-third, discard it decisively.
Also reminds everyone that there are many cut boxed fruits on the market, and they are the hardest hit areas for cutting rotten fruits and then "assembling" them.
It is difficult for us to determine whether the merchant has processed the rotten fruit before selling it. Therefore, it is best to not buy this type of fruit, whether it is a single category or a fruit platter.
When cutting fruits, they are not ripe, which may attract parasites
Many people like to cut the fruit into pieces, and then use toothpicks to insert them into pieces to enjoy.
However, many people may mix raw and cooked knives, chopping boards, and utensils when cutting fruits. This makes it very easy to cause cross-contamination.
For example, cut raw meat raw fish on the cutting board, and then rinse it or not after cutting it, and then continue to cut the fruit. The fruit is likely to be contaminated by residual parasites or eggs on the cutting board and knife (such as pork tapeworm and its eggs, liver flukeworm cysticariae, etc.).
After eating this fruit, parasites and others entered their mouths. Do this often, over time, parasites grow and reproduce in the body, so pigs, tapeworm disease, , liver flukesomiasis, and even liver cancer are just around the corner.
In addition, the container that has been filled with raw meat, raw fish and shrimp is used to hold fruits and salads without cleaning or disinfection, which is also prone to parasites.
Recommendation:
- Have more sets of knives, chopping boards and utensils for raw meat, lettuce, cooked food, and fruits to prevent cross infection;
- After each use up, pay attention to cleaning the knives, chopping boards and utensils, disinfect regularly, and store them separately.
Content source: Health Daily push WeChat public account
Organized and edited by: Journal of Integrated Traditional Chinese and Western Medicine
Correspondent: Wang Jingjing Qin Shasha Sun Lei Li Jinhuan Dong Wei
