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Fruits are one of the most indispensable healthy foods in life, but although fruits are nutritious and healthy, their consumption should also be avoided. Should we "eat fruit before a meal" or "eat fruit after a meal"? What are the particulars of different groups of people eating fruits? The editor of the Women's Voice of the All-China Women's Federation will take you on how to eat fruits correctly today.
ask
Should fruits be eaten before or after meals?
answer
Fruits are low-calorie foods that produce less heat. Eating fruits before meals can reduce stomach capacity, which is conducive to reducing the intake of other foods, preventing excessive caloric intake, and has certain benefits for preventing obesity.
For people who need to lose weight, eating fruit before meals has a better effect than eating a diet alone. However, for people who do not need to lose weight, fruits should be eaten after meals.
As for how long after the meal, it can be determined according to personal feelings. If your stomach is full after a meal, you can eat fruit 1-2 hours after a meal; If you eat less at the main meal and still have an appetite, it is okay to eat fruit at that time.
ask
Can fruit be eaten as a meal?
answer
In addition to a large amount of sugar, the human body also needs enough protein, fat and other nutrients to maintain body functions every day. Although the fruit contains more than 85% water, the content of protein, fat, calcium, iron and other contents in the fruit is very small, if the fruit is used as a meal for a long time, it will inevitably lead to insufficient intake of protein and lipids, and eventually lead to malnutrition and anemia.
ask
Can you eat fruit on an empty stomach?
answer
Fruits contain more organic acids and tannins, and some also contain highly active proteases. Eating at the wrong time can cause irritation and damage to the stomach.
Most fruits can be eaten before meals, but fruits rich in organic acids such as hawthorn, persimmons, oranges, grapes, pineapples, etc., should not be eaten before meals or on an empty stomach.
In addition, lychees, papayas, etc. should also be eaten half an hour after meals, which can not only prevent indigestion, but also prevent these things that are originally good for the body from becoming harmful substances.
Warm reminder: In the morning, it is suitable to eat fruits that are not too acidic and not too astringent, such as apples, pears, grapes, etc. After a meal, it is advisable to eat some fruits rich in organic acids such as kiwifruit, oranges, hawthorns, and pineapples. These fruits increase digestive enzyme activity, promote lipolysis and aid digestion. It is not advisable to eat fruits before going to bed, which is not conducive to digestion and easy to cause excess calories, leading to obesity.
Special groups eat fruits
Choosing the right type is key
01
People with high blood pressure choose fruits that are high in potassium
Patients with high blood pressure can eat more fruits with high potassium content, including avocados, coconut, dates, sea buckthorn, plantains, jackfruit, hawthorn, bananas, etc. However, patients with obesity should not eat fruits that are too high in calories and too sweet.
02
Diabetics choose fruits with a low glycemic index
Diabetics can eat fruits appropriately, but they should pay attention to choosing fruits with low sugar content and rich in fiber, such as apples, pears, grapefruits, strawberries, cherries, kiwifruit, oranges, etc. It is not advisable to choose high-sugar fruits such as lychee, longan, mango, banana, red date, persimmon, etc.
03
People with a bad stomach are advised to eat the fruit peeled
If the stomach and intestines are not very good and there is often stomach bloating, it is recommended to remove the skin when eating apples, pears and other fruits, and focus on soluble dietary fiber. Because the fiber of the peel is usually insoluble dietary fiber, it is not easily digested by the human body.
04
People with insomnia choose fruits such as kiwi
To relieve insomnia, try eating these fruits, including kiwifruit, grapes, bananas, dates, apples, etc. For example, eating two kiwis a day can help improve sleep quality. Kiwifruit is rich in calcium, magnesium and vitamin C, which has the effect of stabilizing mood and inhibiting sympathetic nerves.
05
Patients with hyperlipidemia choose fruits such as hawthorn
The "fat lowering experts" in fruits are hawthorn, grapes, grapefruits, and dates. For example, hawthorn contains triterpenoids, bioflavonoids and vitamin C, which help dilate blood vessel walls, lower cholesterol and triglycerides, and lower blood pressure.
Today's topic
What is your favorite fruit?
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Source: All-China Women's Federation Women's Voice Synthesis
Editor/Liu Bin
Review/Mingfang
Executive Producer/Qiao Hong