Deputy Minister of Health Wang Longde in the "People's Daily" published a signed article on "Chinese people are in need of a diet revolution", pointing out that "At present, the Chinese diet is a scientific and rational, this is a problem worthy of careful consideration."
Excessive consumption in the oil, cereal food consumption is low, resulting in urban and rural residents, calcium, iron, vitamin A, such as inadequate intake of trace elements, the Vice-Minister Wang specifically pointed out that we take every day to eat fruit speaking, there are major problems: one is the amount of food is far from enough, and the other is the order not to eat, eat fruit after a meal has become the Chinese people on food consumption habits, did not think it has a certain health hazards. These observations and our findings in the study coincides.
Before eating meals in favor of nutrient absorption
Eating fruit in time, at present the Chinese people, there is a great deal of misunderstanding. The fruit as a dessert after a meal, in which the organic acids with other minerals in food with digestion and absorption of the impact of the body; fruit pectin in water absorption and increase the degree of gastrointestinal food sub role, so to eat fruit after a meal will increase the burden on the stomach.
Eat fruits before eating the correct time is one hour and about two hours after a meal (and other persimmons should not eat before the exception of fruits). Before eating fruit, has many advantages. First of all, the fruit of many components are water-soluble, eating food will help the body's absorption of essential nutrients. Second, the fruit is low-calorie food, the average equivalent weight of only heat of the pasta 1 / 4, the same pork meat, such as about 1 / 10. Eat low-calorie food, a meal is easier to grasp in the total caloric intake. Third, many fruit itself vulnerable to oxidation, corruption, and eat its fruit may be shortened by the length of stay in the stomach to reduce its oxidation, the level of corruption, may reduce the adverse effects of the body.
In addition, we should also pay attention to, not before going to bed at night to eat fruit Pro, or filling the stomach may be affected by your sleep. Do not eat fruit that is small, the elimination of these errors, in order to foster a truly healthy lifestyle.
Fruit instead of snacks
Chinese residents in the diet, fruits, generally as a "snack" and "dessert" of. Many people, especially adult males, generally the fruit as a "snack", usually eat very little; also the fruit as a "dessert" that it is the culprit for obesity and diabetes, arm's length. This concept affects their health value of fruit and a correct understanding of and reduce their intake of fruits, the enthusiasm, resulting in dietary intake of fruit and not enough.
In 2002, diet and health survey, the diet of urban and rural residents in China, the average consumption of fruit per person per day is the number of 45.7g, the figure is far less than in developed countries is not only more than 300g, but also far below the "Dietary Guidelines for Chinese residents" recommended 100g ~ 200g. Even urban residents, and fruit intake is only slightly higher than the villages and 69.3g.
Should be eaten every day
Fruit snacks are not dispensable, on the contrary, it is our health and disease prevention have a significant role. Therefore, the correct way is to "eat every day", but also in accordance with the "Dietary Guidelines for Chinese residents" to eat the amount recommended, which is to ensure that the basic number of health.
Fruit contains a very rich nutrient composition, mainly sugar, vitamins and minerals, as well as beneficial to human health and bio-active substances, such as carotenoids, bioflavonoids, anthocyanins and proanthocyanidins prior to, organic acids, such as . Fruit of the vitamin is vitamin C, carotene, and some B vitamins, which is the main dietary sources of vitamin. A large number of scientific research shows that eating fruit regularly can significantly reduce the risk of tumors, such as the risk of chronic diseases; fruit contains many antioxidant ingredients can delay the aging process of cells; a lot of vitamins to maintain normal cell differentiation.
Although fruits and vegetables in the nutritional value that there are many similarities, but the fruits do not need cooking, raw food to avoid nutrient losses in cooking, play the largest role in their nutrition. Therefore, the role of fruit and other food nutrients can not be replaced by.
