[obscure fruits]Many people have a habit of saying that using fruit after a meal will benefit digestion, which is not true. Today salba24 will show you how to eat fruit to make your health better
What fruit should be eaten, when?
American scientists have conducted research and found that: Eating fruit one hour before a meal has the effect of slimming and helps digestion most effectively. In fruits containing sugar, the body easily absorbs to replenish energy, moreover, the fiber in the body cannot be absorbed, helping to feel full, which is the secret to losing fat when using fruits. The tree before meals.
Similarly, researchers from Taiwan (China) also have the same conclusion with colleagues in the US, the reason is that if you eat a full meal before eating fruit, the amount of sugar in the fruit can not be absorbed into the digestive system. chemistry, sugar will ferment in the stomach, producing acids that easily lead to bloating, gastric emptying.
In fact, every season is a wise choice that the grandparents taught, when the fruit in the highest quality season is cheap. On the market, besides seasonal fruits such as rambutan, litchi, avocado, mangosteen ... there are types available all year round such as dragon fruit, guava, cherry, ...
Every fruit is good and nutritious, so eating any fruit is the choice of each person, depending on hobbies, eating habits and depending on the economic status of each family. Not every expensive fruit is nourishing, Each fruit has a different taste and properties so it has a different effect. Nutrition experts recommend eating 400g of fruits and vegetables daily, fresh vegetables are best.
The nutritional value of fruit
Fruit provides many vitamins:
Previously, vitamins were only understood as organic compounds necessary for health to be absorbed by the body in small amounts to maintain basic functions, but scientists at Harvard's Department of Public Health. has come up with a more comprehensive new definition of vitamins: These are the obligatory nutrients because the body cannot produce itself.
Vitamin A
Need for eyes to help us see clearly in the dark, good for the skin, ... disable the ability to penetrate bacteria and olive substances. In addition, many medical works have proved that carotene and vitamin A can prevent some types of cancer. Carotene has a lot of yellow fruit like gac, papaya, orange, pineapple, ...
Vitamin B
B vitamins play several important roles in boosting mental abilities. Especially vitamin B9 (folic acid) helps to avoid intellectual fatigue, vitamin B1 helps increase concentration, vitamin B12 helps teenagers develop harmoniously synchronized knowledge.
Vitamin B6, vitamin B9, and vitamin B12 play a key role in the regeneration of homocysteine into methionine from which the body produces new proteins. If the body is deficient in these three vitamins, the regeneration is ineffective and homocysteine levels rise, which increases the risk of heart disease and stroke.
Only over 20 years ago, British scientists discovered that women who gave birth to spina bifida and anencephaly were both deficient in vitamin B9 and folic acid supplementation. As a result, pregnant women have significantly reduced the risk of children with spina bifida and cerebral fetuses.
Folic acid also plays an important role in building AND, a genetic compound involved.
100 years ago, it was known that vitamin B12 deficiency was the cause of pernicious anemia. Diseases such as dementia and Alzheimer's have been linked to a deficiency of vitamin B12.
Vitamin C
Considered to be an anti-fatigue vitamin, vitamin C has an antioxidant component, it strengthens the immune system, stimulates the secretion and storage of iron, releases out of heavy metals causing fatigue for The body, it creates physical and mental dynamism, is needed for wound healing, fighting infections. Vitamin C participates in the processes of cell regeneration, produces collagen necessary for blood vessels, bones, teeth, ... participates in colloidal synthesis, regulates fat metabolism. Vitamin C is found in most common fruits and vegetables such as celery, bean sprouts, broccoli, oranges, lemons, grapefruit, guava, toad, cherry, etc.
Vitamin E
An antioxidant, protecting many substances destroyed by oxygen, restraining nitrogen consumption, combating general and good fibrosis for the nervous and muscular system, preventing blood clots, preventing heart diseases circuit. Vitamin E is found in sweet potatoes, avocados, and sunflower seeds.
Vitamin P
Also known as vitamin R, which protects capillary walls, reduces their permeability, vitamin P has an antioxidant effect, so it is considered a preservative, abundant in green tea, lemon, orange, tangerine, grapefruit.
Fruits that contain a lot of water
Water accounts for 60% - 95% of the fruits depending on the type, very abundant and fresh but it is pure water, no infection, cloudy. Water from the ground is drawn up, naturally filtered, put on the left for us to use without having to labor gravel, decanting. Using this water, we are no longer afraid of pollution of dust, chemicals, ...
Fiber
Fruits are high in fiber, the fiber is indigestible polysaccharide when eaten, including cellulose, pectin, linin, ... A small amount of fiber is absorbed into the bloodstream, most of the remaining fiber is not digested. It turns into feces and is pushed out of the body to prevent constipation and intestinal diseases, especially bowel cancer.
Uses of fiber for the body
For the large intestine: Fiber helps prevent constipation thanks to its ability to retain water to make soft stools while increasing the volume of stool that stimulates peristalsis. The fiber in the large intestine has the effect of increasing the ability of bacteria to ferment, producing short-chain acids, which is the energy source for cells of the old mucosa.
With cholesterol: Fiber also has the ability to bind to cholesterol, does not allow cholesterol to enter the blood, so it does not increase the amount of cholesterol in the blood, thus helping to reduce the risk of heart disease. At the same time, fiber increases bile acid excretion, thus stimulating the withdrawal of cholesterol to create bile acid, indirectly lowering cholesterol.
With blood sugar: Fiber has a large molecule and colloidal, it surrounds food inhibits digestive enzymes, food is difficult to be absorbed, so blood sugar is reduced. Moreover, the fiber stays in the stomach for a long time, making it feel full so it causes less appetite.
Weight adjustment: Thanks to the properties that reduce fat absorption, inhibit digestive enzymes, create a feeling of fullness, fiber helps us to adjust the weight.
If the diet lacks fiber, it will first cause constipation, cause rectal dilatation, hemorrhoids, leading to a high risk of colon cancer.
How much fiber is enough?
We need 20-25g of fiber/day (equivalent to about 300g of sweet potato or cassava). Studies have shown that people who consume 28g of fiber/day will reduce the risk of cancer, a heart attack by 40% compared to those who only use 8.5 - 9.0g of fiber/day.
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