Some time ago, the video of astronauts eating apples on the space station attracted the attention of many people, and also made the most everyday apples fire again.
Because it can be "stored for a long time", "the juice is less convenient to eat" Apples were brought into space.
In addition to these advantages, what nutrition is worth paying attention to for apples for us ordinary people? Today we will talk about it~
What are the nutritional values of apples?
JINGYITONG
Apples have lower calories, take the red Fuji apple as an example:
● Its calorie is 49 kcal / 100 g;
● Dietary fiber is abundant (2.1 g/100 g), a large apple contains about 5 g of dietary fiber, which can meet 20% of the adult's daily dietary fiber needs.
The value of Apple
● Anti-inflammatory, antioxidant: The flavonoids rich in apples are a polyphenolic substance, which has a variety of effects such as antioxidant, anti-inflammatory, anti-viral, and regulation of the body's immunity.
● Small impact on blood sugar: Apple's GI (glycemic index) is 36, GL (glycemic load index) is 4, the impact on blood sugar is small, diabetics can eat in moderation when blood sugar is stable.
● Helps to lose weight: Chewing apples slowly can provide a strong sense of fullness, can prevent excessive diet, suitable for weight loss people.
● Promote appetite and digestion: The fruit is rich in "organic acids" mainly based on malic acid, which has a certain effect of enhancing appetite and promoting digestion, and can also promote the body's absorption of calcium.
What's the difference between red, green, and yellow apples?
The color of apple peel is controlled by the substances chlorophyll, carotenoids, flavonoids and anthocyanins.
In general, the nutritional value of apples of different colors does not differ much, but there will be subtle differences in individual nutrients.
Green apples
Rich in chlorophyll to help with antioxidants, vitamin C and dietary fiber are abundant.
Suitable for constipation and bleeding gums.
Yellow apples
Contains carotenoids, which have a good protective effect on vision.
It is more suitable for late nighters and computer workers.
Red apples
Rich in anthocyanins and flavonoids, it has good antioxidant properties.
Good for the health of both the average person and athletes.
How much can I eat per day with apples?
According to the "Dietary Guidelines for Chinese Residents", adults are recommended to consume 250-300 grams of fruit per person per day, and we take a medium-sized apple as an example:
Conclusion: Medium-sized apples are about 220 grams, that is, eating one apple a day, or eating a few more grapes, can meet our daily fruit intake needs.
Expert reminder: Due to the high content of apple dietary fiber, for people with intestinal irritation syndrome, indigestion and fructose intolerance, there may be symptoms of discomfort after eating, and it is recommended to eat a small amount.
When is it best to eat apples?
For healthy people, in fact, when to eat fruit can be, but it is best not to eat too late, for some special groups, you can pay attention to the time to eat fruit:
Poor digestion ability to eat after meals
For people with weak gastrointestinal or digestive ability, because of insufficient secretion of digestive juices, they are more sensitive to the "protease" or "tannin" in the fruit, so it is recommended to eat fruit after 2 hours after meals
Weight loss, high blood pressure, eat before meals or between meals
For people with high blood pressure and weight loss, eat an apple half an hour before a meal, and the rich dietary fiber in the apple can make the stomach feel full.
Not being too hungry at the next meal is conducive to slowing down the eating speed, and you can also eat fewer higher-calorie meals, which has a certain help in weight control.
Diabetes is eaten between meals
Eating fruit between meals will neither raise blood sugar more after the meal, nor will it cause hypoglycemia before the second meal, which is suitable for diabetics.
Experts remind: diabetics should eat a small amount of fruit during the period of stable blood sugar control, and when blood sugar control is unstable, they should replace it with tomatoes, cucumbers, etc.
Apple skin waxing can not eat?
It is common to see some apples with very bright skins, which are actually "fruit wax", and it is normal for apples to have fruit wax.
The surface of the apple will have a natural "fruit wax", which is a lipid component that protects the apple from evaporating water and preventing microorganisms and pesticides from invading the pulp.
There are also some artificially added "edible wax", in order to better preserve and reduce damage during transportation, they also meet the national health and safety standards, and are not harmful to the human body and do not affect the consumption of fruits.
If you are really worried about the wax on the skin, the easiest way is to peel it.
Apple peel contains more dietary fiber and active ingredients such as flavonoids than pulp. If you want to get more nutrients from apples, you can wash them thoroughly with warm water, or you can scrub them with a small amount of salt and eat them with skin.
Is apple juice counted as a healthy drink?
Many people think that drinking fruit juice ≈ eating fruit = good health
Apples are not a fruit with much juice in the fruit, but the juice is not the essence of the fruit, and the fruit will lose a lot of nutrients in the process of juicing, such as:
Most of the carbohydrates are retained
Approximately 30%-80% loss of water-soluble vitamins
The peel and residue are stripped of the fruit juice and contain basically no dietary fiber
Antioxidant effects of the rich polyphenols lose their effects
The juice that is squeezed is a drink that does not have much nutrition but is high in sugar, and the sugar in the fruit becomes "free sugar" after the juice is squeezed, which is more likely to cause obesity and caries compared to other sugars.
For example: 3 apples squeeze a glass of apple juice, and the apple juice only concentrates the sugar of 3 apples without retaining most of their nutrients.
Expert reminder: The World Health Organization recommends that the intake of "free sugar" be controlled to less than 50 grams per day, preferably less than 25 grams, so instead of taking time and effort to squeeze into juice, it is more recommended to eat apples directly.
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This article is the original of "Jingyitong", if there is any content reprint, please indicate the source
Review expert: Bi Yanxia, Deputy Chief Physician, Department of Nutrition, Beijing Friendship Hospital
Edit: Medical mouth crisp, medical pear sand white