It is well-known that fruits are rich in vitamins and minerals and are also important sources of various phytochemicals. Therefore, a certain amount of daily intake of fruits, not only conducive to the body essential nutrients, supplements, or the body an important way to absorb antioxidants. However, what everyone needs to be aware of is that eating healthy fruits does not mean more "drinking" of fruits. Even home-made, freshly squeezed juices, including water, without any added ingredients, are not the best choice for health. What is the truth about "drinking juice"? How healthy drinking juice?
One drawback: causing the loss of nutrients
In the "dietary guidelines for Chinese residents", it is recommended daily intake of 250g - 400g of fruit, we can see the importance of fruits for health. Fruit is rich in dietary fiber, organic acids, anthocyanins, carotene, vitamin C, calcium, potassium and other nutrients, it can be said that sufficient intake of fruits on the human body, nutritional significance. However, serious loss of nutrients occurs when fruit is squeezed into juice, most notably the loss of dietary fiber, vitamin C and calcium.
Dietary fiber not only with cardiovascular diseases, diabetes and other chronic diseases are closely related, but also has effective control of body weight, constipation and prevention of intestinal cancer function; Vitamin C is not only an important antioxidant, or promote the formation and regeneration of some important human body substance. When people turn fruit into fruit juice, they also mean that the nutritional value of many nutrients in fruit is rejected outside the door.
The second drawback: increase the risk of obesity and diabetes risk
Fruit is a high sugar content of food, including fructose, glucose and other ingredients. Especially in summer and autumn, it is the proper season for all kinds of fruits to mature. Due to the sufficient sunshine and moisture, it belongs to natural maturity, so the sugar content of fruits tends to reach a higher level. This also shows that the fruit is not only rich in nutrients, but also lurk the risk of obesity and diabetes risk, but this is why many friends drink juice to lose weight, the reason is not skinny rise.
When turning a fruit into a fruit juice, it is often equal to eating an extra doubled fruit indirectly. For example, in general, when people eat a medium-sized apple or orange fruit, they already have a feeling of fullness. After reluctantly eating the second one, most will not want to eat the third one. However, if the fruit into fruit juice is often three or four the same size of apple or orange to make a cup of fruit juice, and this cup of fruit juice is also in the laughter into the stomach, and there will be no fullness pressure. While doing so, it also indicates that every day the intake of sugar has been greatly exceeded, easily lead to the occurrence of obesity and even diabetes.
Disadvantages 3: affect the child growth and development
For babies, although their teeth are not completely developed, their taste is rather sharp. Therefore, babies added with fruit juices after they grew up show a strong interest in sweet foods, and often develop the habit of preferring sweet foods.
Children often eat sweets, not only will increase their risk of obesity and dental caries, but also because of the development of partial eclipse habits, "non-sweet non-food." The long eclipse, picky eaters, will inevitably lead to the child's nutritional imbalance, thus affecting the normal development of its growth. Drinking juice, but also greatly "waste" the child's chewing opportunities, but not conducive to the growth of teeth.
How to treat fruit juice correctly
After enumerating all the "guilt" of drinking fruit juice, some people may think that this is a bit exaggerated and alarmist. Is it not beneficial to drink fruit juice? In fact, Xiaobian is not alarmist, drinking fruit juice is not without any benefit, the key issue is drinking fruit juice, in order to reflect its advantages. For example, for the elderly who do not have a good mouth, those who are seriously ill, and those who are physically weak, put the appropriate amount of fruit into a wall-breaking machine or a blender as a whole and use it as a finely-grained fruit pulp and drink it together. This is also a good way to increase their nutritional intake.
But need to pay attention to, must be together with the dietary fiber of fruit intake, not to drink light soup and discard the fiber part of the fruit. It is best to mix fruits and vegetables with juices, and put fewer fruits, put more vegetables. At the same time, lay the vegetable juice should drink immediately, to avoid more nutrients are oxidized, loss of nutrients contained in the fruit.