How to eat all kinds of fruits in order to eat them healthily

According to the recommendation of Dietary Guidelines for China Residents, adults should eat 200-400g of fruit every day. The 200-400g here refers to the weight of the pulp eaten, excluding the peel, seeds and stones. Take apples as an example. A Fuji apple weighs about 250 grams, and there are 200 grams left after removing the core, so the amount of 400 grams a day is roughly equivalent to eating two apples.

Eating fruit is also very particular. Most fruits have high dietary fiber and sugar content. Eating too much will cause stomach pain, abdominal distension and increase blood sugar. Experts remind that eating fruits should pay attention to diversity. For example, eat an apple, and then eat some strawberries, oranges, etc. in moderation, which not only ensures enough food, but also enriches nutrition.

In the way of eating fruit, many citizens like to drink freshly squeezed juice, which is delicious and simple. In fact, juicing is not as good as eating directly, because juicing will lose dietary fiber, vitamins, reduce satiety and increase the rising speed of blood sugar. Others consider whether the fruit is cooked and eaten well. Some fruits with low vitamin C content and thick meat, such as apples, pears, peaches and bananas, can be considered cooked if they feel uncomfortable or not delicious when eaten raw. Stewed, steamed and roasted taste good. But some fruits are better eaten raw, such as strawberries, grapes, watermelons and other juicy fruits.

The time to eat fruit is also particular. After a night’s rest in the morning, the function of the gastrointestinal tract is still recovering, so it is best to choose fruits that are not too acidic and astringent. People with poor gastrointestinal function should not eat fruits at this time, especially persimmons, oranges and hawthorn. Bananas are also not suitable for eating on an empty stomach, which will speed up the movement of the stomach and increase the burden on the heart. When eating fruit between meals, fructose and glucose in the fruit can be quickly absorbed by the human body. For example, fresh dates are best eaten before meals, but eating too much may cause hyperacidity and bloating. Pineapples can be eaten after lunch, and watermelons are best eaten two hours after meals. Eating fruit 1 hour after a meal helps digestion, and you can choose fruits with high organic acid content such as pineapple and hawthorn. But don’t eat a lot of fruit after dinner, which is not good for digestion, and it is easy to turn fructose into fat and accumulate in the body because of eating too much.

Some fruits are not suitable for everyone, such as kiwi fruit, mulberry, strawberry and other seeded fruits, which can promote defecation, and are more suitable for people with constipation. If it is easy to have diarrhea, don’t eat more. Pineapple, kiwi, mango, fig and other fruits may cause allergic and intolerant reactions in a few people. If there are uncomfortable reactions such as swelling of throat mucosa, headache and stomachache after eating, you should avoid eating them. The sour taste in bayberry, plum, plum and other fruits will stimulate gastric mucosa together with gastric acid, which is not suitable for patients with ulcer disease.

Out of concern about pesticide residues, many people will worry about eating the peels of apples, pears, peaches and other fruits. In fact, they can eat them safely as long as they are carefully rinsed or soaked in salt water before eating. If you are still worried about the safety of the peel, peel it and eat it.

There are many ways to store fruits. It’s best to put apples, pears and other temperate fruits into plastic bags first, and then put them in the refrigerator for preservation. Tropical fruits can’t be put in the refrigerator, or they will be frozen. Just put them in a cool place at room temperature, and leave a little mouth in the bag, and check them frequently to avoid rot.

Experts especially suggest that fruits should not be piled up in a box to avoid squeezing each other. Eat the soft and ripe fruits first, and take out the diseased or moldy fruits immediately to avoid infecting other fruits. Wash those with dirt or mold on the surface gently. If you really can’t finish eating, you can make some fruits into jam, soak them in fruit wine, or soak them in honey.

For obese people, as long as it is not sour fruit, eating before meals is conducive to a sense of fullness, reducing the amount of food for the next meal, and is beneficial to controlling blood pressure and weight. On the contrary, those thin and malnourished people may affect their appetite for dinner if they eat a lot of fruit before meals. (Zheng Haiyan, Wang Biao)