Eat fruit as a meal and lose weight when you are full? Never believe the so-called "secret recipe"
2022-07-11
Summer is coming, watermelon, grapes, peaches and other fruits are on the market. Many people have heard that "eating fruit as a meal can not only fill the stomach but also lose weight". They simply abandon three meals and choose fruit at once. Can you achieve the ideal weight loss effect by eating like this? From the perspective of nutrition, don't believe the so-called "secret recipe". Fruit is not suitable for rice ■ excessive energy intake Fresh fruit is rich in water and is an important source of vitamins, minerals and dietary fiber in human diet. Fruits contain organic acids and bioactive substances. Moderate consumption can supplement nutrition and reduce the risk of obesity and overweight, but excessive or direct consumption of fruits as meals is likely to lead to excessive energy. For example, watermelon contains 31 kcal of energy per 100 grams, while 100 grams of rice contains 116 kcal of energy. At first glance, it seems that watermelon has low energy, but a medium-sized watermelon weighs about 3000-4000 grams and contains 930-1240 kcal of energy. Even eating half a watermelon at a time is far more energy than eating a bowl of rice. The energy of common fresh fruits is mostly between 20-250 kcal /100g, and the energy content of many fruits is even higher than that of meat, such as 241 kcal /100g for coconut, 171 kcal /100g for avocado, and 150 kcal /100g for durian. If you eat the above high-energy fruits without restraint instead of dinner, you will consume more energy. ■ causes malnutrition Our daily diet should include grains and potatoes, vegetables and fruits, livestock, poultry, fish, egg milk and legumes. Rich and diverse varieties can ensure the intake of enough protein, fat, carbohydrates, vitamins and minerals. Although fruits have high nutritional value, they lack essential protein, fat, calcium, iron, zinc, vitamin B and other trace elements. If you eat fruits as meals for a long time, the nutrients you eat must be too single to meet your physical needs, which is easy to cause malnutrition and reduce the rate of metabolism, resulting in limited growth and development, which is not conducive to human health. ■ damage to health The carbohydrates in fruits range from 6% to 28%, mainly fructose, glucose and sucrose. Fructose is a monosaccharide. The main metabolic site in the body is the liver, and part of it will be stored as fat. If a large amount of fruit is consumed for a long time, fructose cannot be metabolized in time, which will increase the burden on the liver, resulting in a large amount of fat stored in the liver, causing nonalcoholic fatty liver. At the same time, it will also lead to abnormal body fat metabolism and increase the risk of hyperlipidemia and obesity. Long term high fructose intake may also lead to insulin resistance, which means that insulin sensitivity to changes in blood glucose will decline, increasing the risk of diabetes. In addition, in summer, many people choose iced fruits in order to cool off. If you eat too much frozen fruit on an empty stomach, it is easy to suddenly stimulate the gastrointestinal tract and other digestive organs, resulting in contraction, spasm, and stomach pain. In the long run, it is easy to suffer from gastrointestinal diseases. Fruit should be eaten like this ■ control the total amount: mix freely according to the weight Although you can't eat fruit as a meal, eating an appropriate amount of fruit every day is very beneficial to health. According to the recommendations of the dietary guidelines for Chinese residents (2022), it is appropriate for each person to consume 200-350 grams of fresh fruit per day, which is the size of 1-2 fists for adults. It is suggested that each person can eat two or three kinds of fruits a day, rotate them every day, and mix them freely according to their weight. Try to choose fresh fruits in the current season, and remember that fruit juice cannot replace fresh fruits. ■ eat right time: adjust according to specific conditions The time of eating fruit can be adjusted according to the specific situation. If the nutritional composition of breakfast is relatively simple, such as only staple food and meat, eggs and milk, you can eat fruit at breakfast, which is conducive to nutritional balance; If you want to control your weight, you can eat fruit before meals, which is conducive to controlling the total amount of meals; If the gastrointestinal function is poor, it is appropriate to eat a small amount after meals to reduce the burden of digestion. Special groups such as patients with diabetes should choose fruits with low glycemic index (GI), such as plums, cherries, grapefruits, green apples, etc. the time to eat fruits can be in the middle of two meals or before and after exercise. When blood glucose is high or fluctuates greatly, you should stop eating fruits. In a word, no matter how nutritious fruit is, you can't eat it as a meal. We should give priority to meals, supplemented by fruits, eat fruits reasonably, and eat a balanced diet to achieve balanced nutrition. Related links Prepare six kinds of nutritious and healthy eggs at home: one egg a day, don't discard the yolk. Egg is the food with the highest protein score. Protein is the material basis of the immune system, which is closely related to the histogenesis and organ development of the immune system. Milk: drink more than 300 ml of milk every day. Protein is the main nutritional component of milk, in which whey protein accounts for about 20%. Whey protein only exists in milk, including immunoglobulin, lactoferrin and other bioactive proteins. Immunoglobulin is an important component of human immunity, and it is also the material basis for the body to fight against pathogenic microorganisms. Lactoferrin is an immune modulator, which can act on both natural and adaptive immune responses. The digestion and absorption rate of protein in milk is high, which can reach 90% - 100%. Whole grain: a total of 50g-150g is required for daily intake of whole grain and miscellaneous beans. Grain is an indispensable protagonist on the Chinese table. It can be divided into refined grain and whole grain according to the degree of processing. Although the taste of whole grain is more "rough", the rough part and germ of its outer layer are retained, and the content of B vitamins, dietary fiber, minerals and so on is higher. At the same time, it also contains some healthy phytochemicals. B vitamins are the best "assistants" for the normal operation of the immune system. They are important coenzymes involved in human metabolism. They can mediate immune regulation and assist the normal operation of the immune system, especially vitamin B1. Whole grains are one of the important sources of vitamin B1. Broccoli, carrots and other vegetables rich in vitamin A: 300-500 grams of vegetables per day, with dark vegetables accounting for half. Vitamin A is the "patron saint" of the normal operation of the immune system. It participates in the whole process of the maturation of the human immune system, can improve the stability of cell membranes, improve cellular immune function, promote immune cells to produce antibodies, and promote T lymphocytes to produce some lymphoid factors. When vitamin A is deficient, the expression of retinoic acid receptor in immune cells decreases correspondingly, affecting the immune function of the body. Vitamin A only exists in animals, and is more abundant in animal liver and egg yolk. Plants do not contain vitamin A, but red, yellow and dark green vegetables and fruits contain vitamin A - carotene. Representative foods include broccoli, carrots, kale, spinach, etc. Kiwi fruit and other fruits rich in vitamin C: 200-350 grams of fruits per day, mainly fruits rich in vitamin C. Vitamin C can enhance the anti stress ability and immunity of the body to the external environment. Lack of vitamin C will reduce the immunity and stress ability of the body, improve the probability of successful invasion of bacteria and viruses, and be easy to get sick. Vitamin C is widely found in fresh vegetables and fruits. Typical common foods include blackcurrant, kiwi fruit, etc., and citrus, lemon, orange and other orange fruits have slightly lower vitamin C content. Shellfish, beef and mutton and other zinc rich foods: eat 20g raw oysters or 100g scallops / oysters / goat meat every day. Zinc is the "core member" of the normal operation of the immune system. It participates in the composition of more than 200 enzymes and is known as the "flower of life". When people are deficient in zinc, the function of T cells is damaged, causing cell-mediated immune changes, weakening the immune mechanism, reducing resistance, and making the body vulnerable to bacterial and viral infection. Zinc deficiency in human body will also lead to dullness of taste, lack of appetite and affect nutrient absorption. The zinc required by human body mainly comes from animal food. Shell seafood is rich in zinc and has a high absorption rate. The zinc content in beef and mutton is also high. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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