Six in summer to eat fruit in summer

The summer sun is brilliant and the rainfall is abundant. The hot weather in summer makes people feel drowsy, and a large amount of sweat can easily make the population dry. Sweet and juicy, rich in various vitamins and minerals are the best health in summer, but many people do not know that eating fruits is also particular about it. If you want to eat fruits healthy in summer, you need to abide by the six guidelines:

1. See the fruits every day

It is recommended that you eat fruits every day because the fruit contains a lot of beneficial ingredients we need. The unique sweet and sour taste of fruit land is brought about by sugar and organic acid. If the proportion of the two is different, the fruit is different from the ground. Sugar can bring us energy; organic acid can stimulate digestive glandular secretion, enhance appetite, promote food digestion, and promote nutrient absorption of calcium, iron, zinc and other nutrients. Therefore, it is appropriate for fruits to add meals as snacks. In addition, fruits are rich in dietary fiber. This is why we eat fruits can produce fullness, promote gastrointestinal motility, and prevent constipation. In addition, a kind of dietary fiber -pectin can also prevent hypertrophymia and delay the rise of blood sugar after meals. Therefore, patients with chronic diseases can eat fruits reasonably.

Second, the color of the fruit should be bright

There are also some of the fruit in the fruit -plant chemicals that are beneficial to human health. For example, we often hear vectin, lycopene, flavonoids, carotenoids, etc. These substances have physiological effects such as antioxidant, improving the body's immunity, anti -cancer, and blood lipids. These plant chemicals mainly exist in bright colors, such as citrus, grapes, watermelon, red -hearted dragon fruit, etc. Therefore, it is recommended that you choose the colorful ground fruit when choosing fruits.

Third, eat fruit in moderation

Many people think that the fat content in the fruits is low and the energy is low. It is mistaken for eating fruits and not gaining weight, so they do not pay attention to the amount of control. The reason why the fruit is sweet is because the fruit contains sugar. This sugar is the same as the sugar in the beverages and pastries. Too much intake will also be converted into fat. In addition, eating too many fruits can easily aggravate the burden on the digestive organs, leading to digestion and absorption of dysfunction. The "Chinese Resident Dietary Guide (2022 Edition)" recommends that each person consumes 200 ~ 350 grams of fresh fruits per day, which is about half a catty.

4. Choose the right time to eat fruits

Eating fruit and field health at different time periods is different, and gastrointestinal absorption ability is also different. Generally speaking, the best time to eat fruit is about one hour before meals and two hours after meals. Eating fruits one hour before meal can increase satiety and reduce food and land intake, and eating fruits two hours after meals can help digestion. The stomach is not good. It is recommended not to eat fruits on an empty stomach before meals to avoid causing gastrointestinal discomfort. It is best to avoid fruits such as watermelon, orange and cherry late at night, because these fruits can easily cause gastric acid or flatulence problems.

Fifth, eat fruit fresh

If the storage time of the fruit is too long, a large amount of nutrients will be lost. It may also be contacted by the air for a long time, which makes the fruit corruption and then produces toxic substances. As a human detoxification organs, the liver. When the toxins accumulate too much, the toxic substances in the liver cannot be decomposed, which will inevitably cause too much toxin and increase the burden on the liver. Therefore, it is recommended to buy a small amount of fruits each time and eat fresh places every day.

6. Eating fruits should be selected according to personal physical fitness

要根据个人体质选择水果，如果是体寒、胃寒、虚寒等，一定要注意少吃或者不吃寒凉性地水果，寒凉类水果有柑、橘、菱、荸荠、香蕉、雪梨、 Persimmon, watermelon, etc.; If you are a hottest, you should eat less warmth fruits. Warm fruits include jujube, chestnut, peach, apricot, longan, lychee, grapes, cherry, pomegranate, pineapple, etc.; Earth fruits can be eaten by most people. Ganping fruits include plums, Li, coconut, coriander, hawthorn, apple, etc.

In addition, we should also pay attention to the fruits cannot be used as a meal replacement. Fruit meals are one of the many ways to lose weight, but the energy can be provided in the local nutrients contained in the fruit: protein, fat, sugar, and the protein and fat content in fruits are very low. From the perspective of energy supply, fruits are suitable for replacing staple foods, because the staple food also depends on the land (starch) it contained in it, but the fruit cannot be used as a complete meal. Long -term use of fruit meals can cause insufficient protein intake and lack of fat -soluble vitamin deficiency. Fruit discharge can not only maintain normal weight, but also cause a lack of nutrients in the body. If you must use fruit to replace meals, it is recommended to have a meal daily, and it is not recommended for breakfast.

(Correspondent: Cai Hua, Li Qingxuan, Tan Yan, Health Education and Propaganda Center of the Hunan Provincial Health and Health Committee)

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