source: Health times network Author: Zhao Mengmeng compiled from the American Journal of prevention
eat too much more than
some weight loss programs suggest how much fruit and vegetables you want to eat, but "Mediterranean" author Barry Sears does not think, "of course, you can eat unlimited amounts of non starchy vegetables, but consider fruit raising blood sugar. A higher number of fruit must be more prudent. Moreover, fruit is sweet and delicious, and it is easy to overeat. This will dramatically increase the amount of glucose and calorie in the blood, leading to weight gain. The Chinese dietary guidelines (2016 Edition) suggest that a family of three should purchase 4~5 kilograms of fruit a week.
in addition, although it is ideal to eat a whole fruit in every way, it is recommended to choose smaller bananas or apples, not oversized, so as to avoid taking a few copies at a time.
only eat fruit
although a piece of fruit is better than a candy, it may still increase your blood sugar. If you can mix some protein, such as a piece of cheese or a cup of kernel milk, it can solve this problem effectively, Sears said. "Fruit improves insulin levels, and protein increases glucagon. These two hormones work together to stabilize blood sugar levels."
if you have diabetes or pre diabetes, it is especially important to use protein and fruit.
only eat pulp, not peel
the contents of vitamins and antioxidants in peel are relatively high. Apple peel, for example, is rich in fiber, vitamin C and vitamin A. Research has even found that eating pericarp may reduce obesity and reduce cancer risk. Of course, if the fruit is eaten together, it is necessary to clean the skin and reduce the pesticide residue. If the peel is not very good, it can be steamed, softened and eaten.
drink fruit juice and drink
juice, either from bottled juice or in fashion juices, which reduces the fiber components, and dietary fiber is a substance that slows the release of glucose in the blood. It's better to drink fruit juice, eat a whole piece of fruit or drink milk shake occasionally. He also cautioned that dry fruit and fruit juice are easy to overtake (drinking two cups of juice or eating a whole bag of dried apricots), which is much easier to drink.
all fruits are the same
each fruit contains nutrients respectively, yet each of them is "good at" different. Pineapples and blueberries, such as pineapples and blueberries, contain healthy vitamins, but their carbohydrates, sugar and fiber are different. They should be chosen according to their own needs. Dr. Keith Kantor, author of Green Box Foods League of Nutritious Justice, says, in general, try to choose fruits rich in polyphenols and lower GI values, and in general, most darker fruits (such as dark fruit grapes) contain more abundant antioxidants than light fruit (such as bananas and watermelons). And less sugar.