5 myths about fruit, if you can correct any of them, you win

Fruits are sweet and sour, and can also supplement vitamins and dietary fiber. They are foods we must eat every day.

However, many people have misunderstandings about fruits. If you don't eat fruits correctly, your health will be compromised. Today, let's take stock of 5 misunderstandings related to nutrition.

1. Eat fruit to lose weight? - You may get fatter the more you eat

I believe many friends who want to lose weight have tried to replace dinner with fruit. But in fact, the calories of some fruits may be higher than rice. A bowl of 2 taels of rice has 116 kcal, and if you eat a piece of fruit casually, it may be comparable to rice. If you don't believe it, take a look:

A handful of fresh dates, 5 pieces, about 100g, with a calorie content of 109kcal

A banana weighs about 250g, and the calories after peeling are 137kcal

A durian (meat) 200g, without the core, has 111kcal

A large apple weighs about 380g and has about 153kcal calories

Therefore, if you choose high-calorie fruits and eat them as meals, you may gain weight.

Although fruit is good, it cannot replace other foods. The Chinese Nutrition Society recommends that adults eat 200-350g of fruit every day, which can be achieved with a fist-sized apple.

2. Is the VC content of oranges high? — Just average

When it comes to VC, many people think of oranges. But in fact, the VC content of oranges is not outstanding among fruits.

Among fruits, sea buckthorn has the highest VC content, containing 2585 mg per 100 g, but sea buckthorn is not common and easy to buy.

Among common fruits, winter jujube ranks among the top in terms of VC content, and can be said to be the king of VC among daily fruits, with a content of 243mg/100g. Eating 3 winter jujubes a day can meet the 100mg VC requirement for the whole day.

In addition, kiwi fruit and strawberry are also rich in VC.

As can be seen from the graph, the VC content of citrus fruits such as tangerines, grapefruits, and oranges is not high, generally between 20 and 30 mg.

However, since citrus fruits are large, each weighing several hundred grams, their advantage lies in the large quantity.

Therefore, if you want to supplement VC, 3 dates, 2 kiwis, or 1 orange can easily get it done!

3. Can bananas relieve constipation? — It doesn’t relieve constipation and may even make it worse.

Many people think that bananas relieve constipation because their shape is very close to the ideal type of stool. On the other hand, bananas have a soft and sticky texture, which may be thought to soften stool.

In fact, bananas do not contain much dietary fiber that promotes intestinal peristalsis, only 1.2g/100g. The insoluble dietary fiber content in Korla pear is 6.7g/100g.

In addition, unripe bananas contain more tannic acid, which is also a dangerous molecule that increases the probability of constipation.

Therefore, bananas are not suitable for defecation. People who already suffer from severe constipation are not recommended to rely on bananas for defecation, especially raw bananas.

4. Can people with diabetes eat fruit? -- Choose the right time and fruit, and you can eat it every day

In the "Chinese Diabetes Dietary Guidelines (2017 Edition)", it is mentioned that "eat more vegetables and fruits in moderation, with a variety of types and colors."

The specific suggestion is that you can choose low GI fruits between meals.

GI is the glycemic index. The larger the number, the greater the ability to raise blood sugar. When choosing fruits, it is recommended to choose fruits with a high GI.