Among the main sources of nutrition and calories, fruits account for the third place (and fats and oils are also similar). Although the calories are not high in general, if you eat smartly, you can definitely help you on the road to weight loss!
First of all, we must clarify the concept. Although we often hear "If you want a healthy diet, you must eat more fruits and vegetables!", but...Fruits themselves are also sugars, There are still health risks if you eat unscrupulously! However, because the caloric density (total calories/total volume) of fruits is much lower than that of staple foods, this article will be discussed separately.
The previous article mentioned that based on the daily calorie intake of 1500 kcal/day, sugar accounts for 50% of which, you can eat about 750 kcal of sugar per day; if you eat two to three bowls of white rice a day, the fruit can be The amount of intake is really not much, generally speakingIt is recommended to eat two servings of fruit daily.
So... what does a piece of fruit mean?
One serving of fruit represents 60 kcal of calories. Generally speaking, fruits that are large and need to be cut or small, such as: watermelon, papaya, guavas, small tomatoes, etc.,The amount of one serving is equal to the amount of a bowl; If it is fruits of moderate size, such as apples, oranges, oranges, etc., thenOne serving is about the size of a fist.
Fruits are carbohydrates, so the GI value (and GL value) will also be considered. However, the sugar density of fruits is very low, and the GL value is much lower than that of staple foods. Therefore, the GI value of fruits is mainly discussed. (If you forget what the GI value is, please refer to the previous article: [GI value? GL value?]~! )
Fruits with high GI value, Which contains:Watermelon, lychee, longan, pineapple, This kind of fruit is easy to make blood sugar and insulin rise rapidly, it is recommended to use less. It is worth mentioning that in general, sugar content (the concentration of sugar in fruit juice juice) is positively correlated with GI value. However, the presence of dietary fiber will delay the absorption of sugars in the intestinal tract, thereby reducing the GI value; therefore, not all people eat Fruits that taste very sweet have a high GI value, and bananas are the best example.
Fruits with medium and low GI valuesThen there are:Guava, apple, banana, citrus, kiwi...Wait, there are many types, so I won't repeat them one by one.
In addition, it is recommendedDon’t drink fruit juice instead of eating fruitIn addition to the fact that the pomace is usually filtered out when making juice, which leads to less fiber intake, what is more worrying is that the amount of fruit that is squeezed out of a single cup of juice is often much higher than the recommended daily intake (If you are curious readers can do their own experiments and see, the amount of juice that two bowls of fruit can make is usually only 200-300 cc).
all in all,Eat less fruits with high sugar content, high GI value, and low dietary fiber (summer fruits are bulky), such as: watermelon, grapes, and lychees(The following figure)And controlIngest about two bowls of fruit a day, Then the diet control of fruits is basically complete!
Eat less fruits with high sugar content, high GI value, and low dietary fiber
Take a moderate amount of fruit in about two bowls a day
Do not drink fruit juice instead of eating fruit directly
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