@"Foods" this summer refreshing food and drinking guide, please check!

Recently, many places, including Beijing, have gone through high -temperature warnings. In the hot weather, many people began to "bitter summer" and could not eat or drink; It will eat more fruits than usual ... "Eating" this seemingly simple thing in summer has become a problem that causes many people's headaches. In fact, the human body consumes greater consumption in summer, so pay more attention to the balanced diet. From all kinds of drinks and foods of all kinds of cool heat and heat, we can customize a "refreshing version" to eat and drink guidelines for you to help you avoid the safety of summer diet, eat healthy, rest assured.

Rest assured to eat the seasonal fruit tips

Are you right?

Summer is a large number of fruits on the market, including apricot, lychee, watermelon, melon, cantaloupe, durian, banana, cherry, etc., the taste, shape and size are better than the anti -season fruit, which can provide rich nutrients for the body. It can also quench thirst, bring different taste buds stimuli and experience.

Evidence -based medical studies have found that sufficient daily intake of fruits can maintain good health, improve obesity, effectively reduce the risk of cardiovascular disease and cancer, and have a protective effect on preventing gastrointestinal cancer such as esophageal cancer. But, are you really eating the right fruit? How to save fruits?

After the fruit for a long time

Antioxidant ingredients are very easy to break down

The core recommendation of the "Chinese Resident Dietary Guide (2022)" pointed out that eating fruits every day to ensure that you consume 200-350g of fresh fruits per day, and fruit juice cannot replace fresh fruits. Fruit is an important part of balanced diet. Its rich organic acid and aromatic substances can enhance appetite and help digestion.

The choice of fruits focuses on "fresh". Fresh season's fruits are bright in color, just like fresh and life -like plants. They are still performing plant physiological activities such as breathing and maturity. Its water content is high, nutritious, and fresh.

The nutrition is greatly reduced. First of all, the water of the fruit will be lost over time, and the taste will become worse. Second, the nutrients and sugar in it will also change greatly, especially some antioxidant ingredients, which are easy to decompose; finally, the long -time fruit will be released for a long time. Dry drying, affecting the edible experience.

Then, mastering a certain fruit storage method is very practical. It is recommended to determine whether the fruits should be placed in the refrigerator, tropical fruits, such as mango, bananas, etc., otherwise it should not be placed in the refrigerator, otherwise it is easy to frostbite, and the room temperature can be stored. If fruits such as grapes, strawberries, blueberries And try to eat it within 2-3 days; as for the more durable fruits, such as apples, pear, oranges, oranges and other fruits, you don't need to put the refrigerator and place it in a cool and ventilated place, but it should not be stored for a long time. Volatile water affects the taste.

Pesticide residues in fruits are inevitable

Alkaline water can remove organic phosphorus on the surface of the fruit

Pesticide is an important part of modern agricultural production. It is a toxic and harmful substance. Pesticide production is based on a certain dose. Pesticide residues do not mean that it is harmful to the human body. National standards and regulations will limit the amount of pesticides in food to ensure food safety. Essence Therefore, the cleaning should be properly treated before edible fruits, which helps reduce the limited edition of pesticide residues.

Method 1: Washing and soaking method+alkaline water soaking method

Washing is the basic method of removing other dirt on the fruits and removing residual pesticides. Generally, rinse the surface dirt with water, otherwise it is equivalent to soaking the fruits in the diluted pesticides, and then soak it with water and soak for no less than 10 minutes. After soaking, rinse with flowing water for 2-3 times.

Organic phosphorus pesticide is difficult to dissolve in water, but it can be quickly decomposed in an alkaline environment. Therefore, the water washing soaking method is not suitable for organic phosphorus pesticide residues on the surface of the fruit. Correctly remove the method of organic phosphorus pesticide residue on the surface of the fruit: first rinse the surface dirt, soak it into alkaline water (generally 5-10g of alkali noodles in 500ml of water) for 5-15 minutes, and then rinse with water for 3-5 times.

Method 2: Peel the method, but do not mix after peeling

There are relatively large pesticides on the surface of the fruit. Peeling is a better way to remove residual pesticides. It is used for apples, pears, kiwi, etc., but be careful not to mix the peeling vegetables and fruits to avoid re -pollution.

Method 3: Tao rice water cleaning

Proper sunlight and washing with rice water can also be partially degraded with pesticide residues on the surface of the fruit.

Diabetic people grasp the principle of health

You can still eat fruit with confidence

Some high blood glucose or diabetic people believe that fruit is high in sugar, which will cause blood sugar to soar after eating, and always stay away from fruits. But in fact, it's not. In addition to glucose, fructose, and sucrose in fruits, a considerable part of the form of dietary fiber is existed in the form of dietary fiber. Because dietary fiber has the function of delaying glucose absorption, the effect of fruit on blood sugar is smaller than imagined.

In addition, fruit contains a large amount of substances that are not or scarce in other foods, such as organic acids, aromatic ethnic compounds, pectin, antioxidant ingredients, etc., to satisfy the appetite, enhance resistance, remove free radicals, etc. for high blood sugar people, etc. It is irreplaceable. Therefore, even if the blood glucose is high, do not blindly reject fruits. You can choose the fruit according to the following principles.

1. Select the sugar content and blood glucose production index of fruit according to the sugar lift index and the condition. In the case, you can choose fruits (10%-13%) with a slightly higher sugar content, such as apples, pears, peaches, citrus, cherry, etc.; For patients with high blood sugar and unstable condition, choose low sugar content. Fruit (<10%), such as apricots, plums, grapefruit, coriander, papaya, lemon, etc.

The GI value that patients with diabetes are very concerned, that is, the blood glucose generation index (sugar lift index). The higher the value, the greater the impact on blood sugar. It should be noted that those with high blood glucose index should choose fruits of the sugar lift index <55. In addition to the plums, grapefruit, etc. mentioned above, there are also peach (sugar lift index 28), apple (sugar lift index 36), grape (sugar lift index 43), citrus (sugar lift index 43), etc. Essence

The sugar lift index of jujube is 104. The sugar lift index of watermelon is 72. The sugar lift index of pineapple is 66. The sugar lift index of raisins is 64, which is a relatively high fruit that needs to be eaten with caution; Mango (sugar lift index 55) and kiwi (sugar lift index 52) also need to consider eating.

2. Control the amount of consumption and the frequency of consumption

High blood sugar is controlled at 50-150 grams of fruit intake at 50-150 grams. Generally fresh fruits contain 50kcal/100g. If you eat more a day, you should reduce the intake of staple foods accordingly. If you consume 200g of apples a day (about 100kcal), you must lose 30g from the entire God's main food to avoid causing too much energy intake.

It is best to choose eating fruits between two meals. After hunger or physical activity, eating fruits can not only prevent hypoglycemia, but also provide certain calories and nutrients for the body. Edible fruits can be used for many times to avoid a large amount of fruits at one time, and increase the burden on gastrointestinal tract and increase blood sugar rapidly. It is best to eat fruits 2-3 times a day, and it is advisable to take about 50g each time. (Physician and registered nutritionist Gao Chunhai, a physician and registered nutritionist of the Disease Prevention and Control of Tianjin)

Source: Beijing Youth Daily

- END -