How to eat fruit properly
The maximum benefit is brought by fruits eaten on an empty stomach: this way they freely enter the small intestine, where they are actively broken down and absorbed by microelements. Their beneficial properties are manifested in stimulating intestinal peristalsis, facilitating defective detection, eliminating gas formation and fermentation processes.
The best way to eat fruit is fresh. Frozen (especially by shock freezing) fruits also retain a significant part of the nutrients, so their use is allowed.
The main rule of eating fruits is never to eat them after meals, as a dessert. This is the most common and gross mistake of the traditional way of eating. Nutritionists agree that fruit is good for you 30 minutes before your main meal or an hour after.
Healthy men who are not obese can safely eat 3 - 4 fruits a day, women - 2 or 3. Those who are actively involved in sports can add another 1 - 2 fruits to this amount. Nevertheless, the fruit is not the same. In this case, you need to be guided not by calories, but by the glycemic index. The higher this index, the higher the blood sugar level rises, which means the higher the risk of obesity, diabetes, and cardiovascular diseases.
Each fruit raises blood sugar differently. A relatively low index is in apples (54), oranges (63), grapes (66), higher - in apricots (82), bananas (94). The highest index is in watermelon (103) and dates (141).
Size matters too. An average apple has 59 calories, and a large one has 100. Nutritionists advise to eat no more than one serving of fruit at a time. One serving is a fruit containing 60 calories. It can be a medium-sized apple, a slice of watermelon or melon, 10-12 grapes, 1 nectarine, 2 peaches, half a banana, half a grapefruit, 1 tangerine.
The ideal fruit to eat for dinner is citrus. This is due to their high digestibility and low calorie content. Thanks to their properties, they help to relax, overcome insomnia, and normalize the work of the heart and brain. It is permissible to include mango and figs in a healthy evening snack. They are combined with fermented milk products, normalize the work of the gastric mucosa, and satisfy hunger.
The best way to eat fruit is fresh. Frozen (especially by shock freezing) fruits also retain a significant part of the nutrients, so their use is allowed.
The main rule of eating fruits is never to eat them after meals, as a dessert. This is the most common and gross mistake of the traditional way of eating. Nutritionists agree that fruit is good for you 30 minutes before your main meal or an hour after.
Healthy men who are not obese can safely eat 3 - 4 fruits a day, women - 2 or 3. Those who are actively involved in sports can add another 1 - 2 fruits to this amount. Nevertheless, the fruit is not the same. In this case, you need to be guided not by calories, but by the glycemic index. The higher this index, the higher the blood sugar level rises, which means the higher the risk of obesity, diabetes, and cardiovascular diseases.
Each fruit raises blood sugar differently. A relatively low index is in apples (54), oranges (63), grapes (66), higher - in apricots (82), bananas (94). The highest index is in watermelon (103) and dates (141).
Size matters too. An average apple has 59 calories, and a large one has 100. Nutritionists advise to eat no more than one serving of fruit at a time. One serving is a fruit containing 60 calories. It can be a medium-sized apple, a slice of watermelon or melon, 10-12 grapes, 1 nectarine, 2 peaches, half a banana, half a grapefruit, 1 tangerine.
The ideal fruit to eat for dinner is citrus. This is due to their high digestibility and low calorie content. Thanks to their properties, they help to relax, overcome insomnia, and normalize the work of the heart and brain. It is permissible to include mango and figs in a healthy evening snack. They are combined with fermented milk products, normalize the work of the gastric mucosa, and satisfy hunger.