Hello everyone, I am Quan Ge [cute] Summer is the carnival of fruit, but the sugar in the fruit makes many fitness and fat loss people prohibitive [crying] In fact, eating the right fruit can also accelerate metabolism, so that you can satisfy your appetite while maintaining a good figure. Today, I will share with you a list of fruit sugars that I saw on Keep the other day:
Fruit Sugar Table (Part 1)
Most of the calories and sugars in fruits come from carbohydrates. Take fine grains as a reference, that is, 100g of white rice contains about 30-40g of carbohydrates. As can be seen from the table, some well-known "sweet" fruits are at the top of the list, such as durian, jackfruit, bananas, guiyuan, mangosteen, cherries, grapes, mangosteen, lychees and so on.
Fruit Sugar Table (Part 2)
Different varieties of the same fruit contain different carbohydrates and sugars. In the case of grapes, the grapes are sweeter than ordinary grapes, and the carb water is correspondingly higher. Cherries are also sweeter and more sugary than domestic cherries. However, the sweetness perceived by the taste does not necessarily mean that the sugar content is high, just as watermelon is sweet, but it does not appear at the top of the list.
In addition to carbs and sugars, the fruit is also rich in dietary fiber and vitamins, which is one of the reasons why it is favored by fitness professionals. As can be seen from the above two figures, kiwifruit, blueberries, bale (guava) and avocados have relatively high dietary fiber content. These fruits can taste a little sour or astringent.
Since there are so many nutrients in the fruit, including the carbohydrates that account for a large proportion of the staple food, is it better to eat the fruit without eating the staple food? Non also. The only thing with less content in the fruit is protein, even the highest content of avocado and durian, does not exceed 3% of the total, and the raw weight of the general staple food has 6%-8% protein, so just eating fruit without eating staple food will be hungry, but also nutritional disorders.
So in order to supplement nutrition in a balanced way, how should fruits be eaten? Keep provides a list of fruit nutrients, but for reference only, because it is not necessarily absorbed by what you eat, everyone's absorption capacity is different, and each variety of the same fruit or even each fruit is different. Of course, if you want to consume more dietary fiber, it is better to eat more figs than to eat more pineapples. However, many fruits appear in different columns in the table above, such as avocados in the "Dietary Fiber" and "Potassium" columns. So, it's always good to eat more of these fruits.
So, how much fruit to eat every day? Putting aside the precise calculation (200-350g per day), remember a central idea: don't eat fruit as a staple food, so maybe it's easier to get fat than eating white rice. There are three more basic points:
- Eat more fruits with more dietary fiber and less carbs, such as bale, kiwifruit, avocado, etc., and use them instead of butter to spread on bread, the taste is not reduced, but it is more fat-reducing;
- A variety of fruits are eaten in exchange for taste, and the freshness is used to stimulate the metabolism of the body;
- Eat less over-ripe fruit, such as ripe bananas, which contain more sugar and less dietary fiber.
Finally, let's give you some data reference (fuck broken heart [cover your face] how much is 200g of fruit?). It is equivalent to 10 lychees, 40 cherries, 30 cinnamon balls, 2 bananas, and 6 mangosteen.
I'm Quan Ge, I'm watching the world in headlines [Breeze] What fruit do you like to eat in the summer? Welcome to the comments section to talk about oh ~