Peaches have always been loved by Chinese. Whether it is the longevity peach in the hands of the old birthday star in the painting, or the peach eaten by the immortals in "Journey to the West", it means that the peach represents health and longevity. In the folk, people often say that "peaches raise people", thinking that eating peaches is good for the body.
What nutrients are hidden in peaches? What are the benefits of eating? Today, Xiao Jiu will reveal the secret to you.
1. Peaches are the "queen of fruits", what benefits can be reaped by eating them often?
Peaches, this sweet fruit of summer, are not only delicious, but also have five major health benefits.
1. Laxative
Peaches are rich in fiber, which helps promote intestinal peristalsis, improve digestive function, and prevent constipation. In addition, peaches are mild in nature and will not irritate the intestines, so they are suitable for people with weak constitution or poor stomach.
2. Nourish qi and blood
Peaches are sweet, sour, and warm, and are classified into the liver and large intestine meridians. Its mild nature can warm the body, promote the flow of qi and blood, can be used for qi and blood deficiency after serious illness, and help restore physical strength and complexion.
3. Promote cardiovascular health
Peaches contain potassium, which helps maintain healthy heart and blood pressure, reducing the risk of stroke.
4. Cough and throat moisturizer
Traditional Chinese medicine believes that peaches have the effect of nourishing yin and moisturizing the lungs, and are suitable for cough symptoms caused by dry lungs, no phlegm or little phlegm. In addition, peach kernels contain amygdalin and other ingredients, which have an antitussive effect after extraction and can relieve minor coughs.
5. Beauty and beauty
Vitamin C and vitamin A (converted from β-carotene in peaches) have a protective effect on the skin, promote collagen production and reduce wrinkles.
2. Are peaches the culprit of diabetes? Can diabetics eat it?
Some friends think that peaches taste so sweet, will the sugar content be high? Does eating it raise blood sugar?
Liu Pingping, a registered dietitian in China, gave the answer: peaches are a "blood sugar-friendly" fruit that is suitable for sugar lovers.
In terms of sugar content, peaches do not contain much sugar, only about 10%, and there are about 10 grams of sugar per 100 grams of peaches.
From the perspective of the effect on blood sugar, the GI value of peaches (an indicator that measures the impact of food on blood sugar levels) is about 28, which is a low GI food, indicating that its sugar release is slower and the blood sugar rise rate is not fast, which helps to maintain blood sugar stability.
Therefore, peaches are a good choice for diabetics or friends who need to control their blood sugar.
However, eating peaches should be healthy and particular.
First of all, choose a good peach. Ripe peaches are sweeter, generally bright and uniform in color, smell sweet and fruity, and feel soft and elastic when pressed gently, but don't choose peaches that are too ripe, they are easy to spoil.
Second, wash it clean. Peaches are prone to pesticide or dust residues on the surface, so they should be thoroughly washed or peeled before eating.
In addition, it is recommended to eat fresh peaches directly, drink less peach juice or eat less dried peaches.
3. Sugar friends don't need to "smell the color of the fruit", keep in mind "4 eat 3 don't eat"
Many friends with diabetes are afraid to eat fruits because they are afraid of rising blood sugar. In fact, diabetics can't touch any fruit, the key is to eat it right. Dr. Fang Zhihui from the Department of Diabetes of the First Affiliated Hospital of Guangzhou University of Chinese Medicine suggested that diabetics can eat four types of fruits such as blueberries, grapefruit, pears and strawberries in moderation.
However, the following kinds of fruits, no matter how delicious they are, you must hold back your mouth.
Watermelon: Although it contains a lot of water, it has a high GI value and has a greater impact on blood sugar.
Pineapple: Pineapple has a high sugar content, with a sugar content of about 8%-12% and a glycemic index of 66, which is a high glycemic index and is easy to raise blood sugar levels.
Grapes: Grapes are high in sugar, especially glucose, which can quickly raise blood sugar levels and cause blood sugar levels to fluctuate greatly.
If sugar lovers want to enjoy the delicious taste of fruit without raising their blood sugar, then in addition to choosing the type, you should pay attention to the following details:
1. Eat when your blood sugar is stable
Fasting blood glucose should be controlled below 7.8 mmol/L, 2 hours after a meal blood glucose should be controlled below 10.0 mmol/L, and glycosylated hemoglobin (HbA1c) should be controlled below 7.5%.
2. Eat in moderation
The "Dietary Guidelines for Chinese Residents" recommends eating 100-200 grams of fresh fruits every day, which can be eaten 1~2 times a day.
3. Choose a good time
Tang Xianyu, an expert from the Department of Endocrinology of Ershadao Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine, said that it is more appropriate to eat fruits between meals, such as 9~10 am or 3~4 pm.
Peaches are not only delicious, but they are also highly nutritious. On a hot summer day, let peaches become a regular guest at the table and enjoy the deliciousness and health it brings.
Resources:
[1] "The reason why you are advised to eat "peaches", these two are enough". Life Times.2023-08-22
[2] "[Xinglin Secretion Exploration] How to eat fruits so that blood sugar is not easy to rise? 》. The First Affiliated Hospital of Guangzhou University of Chinese Medicine.2023-06-18
[3] "Sugar Doctor's Lecture | How do diabetics choose fruits? 》. Guangdong Provincial Hospital of Traditional Chinese Medicine.2023-04-20
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