Many people love to eat fruits. They think that fruits are quite natural and healthy foods that can provide many different nutrients. They are also the favorite food substitutes for those who want to lose weight!
But after you get so many vitamins, minerals and fiber, don’t just ignore the sugar contained in the fruit, because excessive intake may still cause harm to your health!
Yes, even those sugars come from "natural" fruits.
This is mainly because the sugar contained in fruits belongs to "levulose", which is often heard as "fructose", and the absorption mode of fructose in the human body is different from that of ordinary simple sugars. It is entered using a "convenient diffusion" method that does not require energy consumption, and is easier to be utilized by the human body than other types of sugar.
Studies have found that consuming too much sugar (especially fructose) will increase the concentration of triglycerides and "bad cholesterol" (LDL) in the blood, and decrease the concentration of "good cholesterol" (HDL), leading to The risk of cardiovascular disease becomes higher.
Therefore, the United States Department of Agriculture (USDA) has made recommendations: For adults over 19 years old who are lightly active, it is best to consume no more than two cups of fruit per day, weighing about 480 grams (however, there are some differences depending on the fruit you choose); more than 30 For women aged 10 to 20, it should be reduced to one and a half cups, which weighs about 360 grams.
The American Heart Association recommends controlling daily intake. They recommend that women should not consume more than 26 grams of fructose a day, and men should not consume more than 36 grams of fructose a day.
This is really bad news for fruit lovers!
But you don’t have to worry too much! Because even if you follow the above recommendations, you still need to eat 2 bananas about 22 cm long, or 2 small apples, or 2 oranges, or 2 bowls of watermelon slices, or 2 cups of "pure" 100% juice to reach the daily total.
You can evenly distribute the "fruit quota" between meals, so that you will have at least two opportunities to eat fruit a day, which should slightly relieve your appetite.
For example, you can eat one portion between breakfast and lunch, and another portion before afternoon tea or dinner. I believe you can control your fructose intake smoothly. (As long as you don’t drink extra fructose-containing drinks)
And if your activity level is higher, the total daily intake can be increased again!
(The USDA defines light activity as those who engage in at least moderate physical activity, that is, to the point of slight sweating, but for less than 30 minutes. For those who exercise for more than 30 minutes, you can increase the amount of fruit appropriately.) < /p>
In fact, there are many examples of successful people using fruits to control calories and lose weight, and the nutritional value of fruits is definitely far better than those of processed foods, so as long as they are not excessive, fruits are still quite good foods.
Remember, balance and moderation are your highest principles!