Sugar -free, oil -free and dried fruits, do not stock up if you want to lose weight

Do friends like to eat dried fruits? If you like to eat, you must know that you are the most nutritious for freezing and dried fruits. What about dry nutrition of frozen -dried vegetables than dried fruits? It is recommended not to stock up, this article will come to the system.

1. Dry fruits are more nutritious

▲ Figure: Source Photo Picture Network

Compared with dried dried fruits, freezing and dried fruits are crispy; compared with fried fruits, freezing and dried fruits do not add oil and salt; in addition to dried dried and fried, frozen -drying low temperature and vacuum technology are also Can retain more nutrients that are afraid of heat and more afraid of oxidation.

Research [1] shows that frozen -dry -dry -hawthorn tablets, pectin, total flavonoids, vitamin B1, B2, E and other nutrients are significantly higher than dried hawthorn tablets. Among them, the vitamin C content is as high as 60.27 mg/100 grams. 6.6 times.

Another study [2] shows that the retention rate of vitamin C for frozen jujube is as high as 99.58%.

In addition to various nutrients to get better reservations, frozen dried can also reduce the loss of volatile aromatic substances, that is, it can retain the taste of more ingredients itself.

2. It is not recommended that you store frozen dried fruits and dried fruits

▲ Figure: Source Photo Picture Network

One is expensive, and the other is to compare with fresh fruits, their sugar and energy are concentrated.

I compared 12 kinds of frozen dried fruits and fresh fruits, and found that 100 grams of freezing and dried fruits were between 354-415 kcal. 400 kcal, so the energy of dried fruits is still very high.

The third is that the frozen dried fruits are drifting in their hands. If you eat it in your mouth, you do n’t have to eat it twice. It is particularly easy to eat more; the fourth is because it is tense, whether the white -collar worker is or the dormitory party. It is very convenient to eat fresh fruits. No matter how nutritious fruits are fruits, it is not as nutritious as fresh fruits.

Therefore, frozen dried fruits are suitable for occasionally buying small packaging to relieve it. If you want to lose weight, it is best not to stock up. It is best to choose only fruits in the materials and no sugar.

▲ Figure: Dried frozen strawberries are basically sugar

Third, the 4 frozen -dried vegetables that are specially recommended

Drust and dried fruits of frozen fruits should not be stored. What about dried frozen vegetables?

I summarize the energy of dried and fresh vegetables in 16 kinds of frozen -dried vegetables and fresh vegetables, all in this picture.

According to analysis, there are 10 kinds of energy lower than the above 12 kinds of fruits (red in the form). Because there is no additional refueling and sugar, the sweet sugar content itself is not as high as the fruit, so there is no fruit delicious.

I have eaten broccoli, okra, shiitake mushrooms, and green radishes. I ca n’t talk about it. I can only say that the taste is acceptable, so I do n’t have to worry about it.

For the rushing office workers, the dormitory party that could not be opened, and the breakfast was tired of tomatoes, cucumbers, and little saint fruit. It is also good to change to frozen-dried vegetables to change the taste. Eat 10-20 grams a meal, probably It is equivalent to one or two hundred grams of fresh vegetables. In this way, it provides sufficient dietary fiber, increased fullness, and better help you lose weight.

Among these 10 kinds of dishes, spinach, cabbage, vegetable heart, and purple cabbage are given priority, because they have their own advantages in nutrition.

Spinach, cabbage, and vegetable heart, they are all green leafy vegetables, rich in vitamin C, the calcium content is not low, purple cabbage is rich in anthocyanins.

As for other frozen -dried vegetables, except for broccoli rich in vitamin C, other vegetables do not have special advantages in nutrition, so there is no need to spend that money. It is just to eat more fresh vegetables when you eat fresh vegetables.

Today's discussion: Regarding the dried fruits and fruits, you have any questions and experiences, let's leave a message.

references:

[1] The analysis and research and nutritional evaluation of Han Yun, Han Yun. Low-temperature freezing and dry hawthorn tablets [J]. Natural resources (Phase 5): 58-62.

[2] Wei Ting, Gao Caifeng, quiet, et al. Study on the change of nutritional quality of fresh dates during vacuum freezing and drying process [J]. Modern food technology, 2017 (05): 167-173.

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