Fruits are recognized as healthy foods, which not only satisfy the appetite, but also increase the intake of nutrients such as vitamins, minerals, and dietary fiber.

ButFor people with a bad spleen and stomach, eating certain fruits will increase the burden on the spleen and stomach.

01

The spleen and stomach are not good, eat less of these 2 fruits

Eating too many of the following fruits may make the spleen and stomach worse and worse.

Sour fruits contain polyphenols such as tannins and proanthocyanidins, as well as a certain amount of protease, which can cause protein coagulation, and if the mucus secretion in the stomach is insufficient, it may damage the mucosal surface of the digestive tract.

Excessive consumption of sour fruits such as passion fruit and hawthorn can easily cause gastrointestinal discomfort, affect normal digestion and absorption, and even aggravate stomach pain, heartburn and other uncomfortable symptoms. It is advisable to choose "milder" fruits such as apples, bananas, peaches, strawberries, etc.

People with a cold stomach should especially pay attention to avoid excessive intake of cold food.

Watermelon, persimmon and other cold fruits are easy to damage the yang qi of the spleen and stomach, further reducing the transport function of the spleen and stomach, and symptoms such as indigestion, abdominal pain, and diarrhea may occur if you eat too much.

02

What are the pros and cons of eating different fruits?

The "Dietary Guidelines for Chinese Residents (2)" recommends that adults consume 0-0 grams of fruits per day (generally 0~0 fist size), and it is recommended to eat at least 0~0 kinds of fruits per day.

For most people, eating fresh fruit straight is the best option. But some people find it troublesome to eat directly, and like to squeeze it into juice or eat dried fruits, what is the effect of these "fancy" eating methods on the nutritional value of fruits?

After fruit juice is extracted, there are two nutrients that are lost significantly:

vitamin CThis nutrient is relatively "squeamish", afraid of heat and oxygen, and prone to oxidation during juicing.

Dietary fiberThe reason is that the vast majority of fruit juice is filtered out, and dietary fiber is mainly concentrated in these fruit residues.

In the process of fruit juicing, the cell wall will be destroyed, and the fructose, glucose, etc. in it will be released, and the absorption rate of these sugars in the human body will be significantly improved, and it is easier to enter the human body to participate in metabolism. Even if there is no added sugar in fruit juice, drinking it can cause a rapid rise in blood sugar.

Dried fruit retains most of the nutrients in the fruit, and only some heat-sensitive nutrients are destroyed, such as vitamin C. Studies have found that dried fruits do not have a high glycemic index, less stimulation to the digestive tract than fruits, and a stronger sense of satiety.

It should be noted thatDried fruits are high in calories, so limit them strictly。 Eat 1~0 times a day, 0 small handfuls each time.

Dried fruit is not a substitute for fresh fruit, and it is necessaryDistinguish the difference between "dried fruits" and "preserved fruits" and "candied fruits".。 Preserved fruits and preserves have a lot of added sugar, which is not good for health.

When the fruit is heated, it becomes soft and easy to digest, and although the water-soluble nutrients that are not heat-tolerant are lost, most of the nutrients such as minerals and dietary fiber are retained. These two fruits are good for cooked food:

Wilted fruit。 You can cut it into pieces and put it in half a pot of water, simmer it over medium heat, and eat the soup and fruit together to moisten the dry and moist intestines.

Fruit with a hard texture。 Apples, pears, yellow peaches, plums, prunes, and pineapples are hard in texture and have a mediocre vitamin C content, making them suitable for heating and eating.

03

Different groups of people have a "golden time" to eat fruits

According to experts, the following types of people are more beneficial to their health if they can choose the right time to eat fruits.

People with high blood sugar are recommended to put fruits before or 2 hours after meals as a supplementary meal, which helps to avoid excessive carbohydrate intake at one time to increase the burden on the pancreas, and has less impact on blood sugar after meals.

每個人體內消化酶不同，對水果的血糖反應也不同。建議高血糖人群吃水果前後1小時分別監測1次血糖，如果前後相差不超過2.2毫摩爾/升，說明所選水果的種類和數量是合適的。

It is recommended to eat fruits at least 30 minutes in advance when exercising to give the stomach enough time to digest.

If you are exercising vigorously for a long time, you can try to supplement 100~0 grams of fruit every half hour, such as a small banana, a small kiwi or a few grapes, etc., to provide enough fuel for the body and maintain a good metabolism.

It is recommended to choose to eat fruits 2~0 hours after meals to avoid the fruit acid of the fruit directly touching the gastric mucosa and reduce the irritation of the stomach. Fruits can also be eaten peeled, heated, and cooked to remove or soften the fiber and reduce the burden on the stomach.

Source: Life Times, CCTV News

[Source: Labor Afternoon News]