The “2016 China National Fruits and Vegetables Attention Big Data†(hereinafter referred to as “big dataâ€) survey report was recently released. This “Big Data†published by the Health Communication Branch of the Chinese Preventive Medicine Association and the Institute of Health Communication of Tsinghua University shows that Daily intake of fruits and vegetables can prevent many kinds of chronic diseases. Experts pointed out that although the degree of concern for fruits and vegetables has increased, but in actual life, insufficient intake of fruits and vegetables is still a long-standing problem. In particular, the daily intake of fruit is still far below the recommended standard of 200 grams to 350 grams per day, only to 40.7 grams.
"Big data" shows that the degree of concern for vegetables is significantly higher than that of fruits, while the degree of concern for leafy vegetables is low; the three major chronic diseases of hypertension, diabetes, and bowel cancer occupy the top 3 in terms of attention of Chinese nationals; female populations are more concerned about the prevention of fruits and vegetables Constipation and anti-oxidation, while men are more concerned about the prevention of diabetes, heart disease and other topics.
"Big Data" also shows that the number of people searching for fruits and vegetables through the Internet has increased significantly. Among them, peach, apple, kiwi, radish, yam, cucumber, and other fruit and vegetable varieties have been searched the most, and old topics such as cancer prevention, blood sugar, and nitrite are still being used. Pay close attention to the fact that fresh words such as fruit enzymes are also on the list of topics.
Eat more fresh fruits and reduce 500,000 deaths per year from cardiovascular diseases
In June this year, the National Health and Family Planning Commission released the “Report on the status of nutrition and chronic diseases of Chinese residents (2015)â€. The data shows that compared with 10 years ago, Chinese residents have eaten an average of 3.8 grams of fat per day, adult overweight rates have increased from 22.8% to 30.1%, and the prevalence of hypertension has risen from 18.8% to 25.2%. Diabetes prevalence Surging to 9.7%.
Diseases come from the mouth, and many chronic diseases are actually "eating out." According to Ding Gangqiang, director of the Nutrition and Health Institute of the Chinese Center for Disease Control and Prevention and deputy director of the China Nutrition Society, chronic diseases are increasingly related to changes in the dietary structure of residents. Fruits and vegetables are rich in natural nutrients, which are beneficial for maintaining daily health and preventing chronic diseases. Among them, dietary fiber can promote gastrointestinal function and effectively prevent colorectal cancer, especially for women who are easily faced with constipation problems.
There are currently 230 million people in China suffering from cardiovascular disease. The World Health Organization pointed out that the excessive intake of fruits and vegetables in the world caused about 19% of gastrointestinal cancer, 31% of ischemic heart disease and 11% of stroke. As we all know, fruits contain potassium, cellulose and antioxidants, which can reduce stress and lower blood sugar levels. British Chinese scientist and Peking University scientists conducted a 3.2 million person follow-up study on 510,000 adults between 2004 and 2008, and concluded that Chinese people eat fruits related to low blood pressure and hypoglycemia and eat fruit. Significantly associated with a low incidence of cardiovascular disease. Experts believe that if the Chinese people develop the habit of eating fresh fruits, the number of people who die of cardiovascular disease each year will be reduced by more than 500,000.
Coloured fruits and vegetables are the first choice of anti-cancer foods, preventing nearly two-thirds of cancers from occurring
The World Health Organization has issued a statement long ago that at least 60% of cancer incidence factors depend on individual lifestyles. These include risk factors such as diet, smoking, alcohol consumption, and lack of exercise. Dietary factors rank first in numerous risk factors.
Dr. Wang Lei from the Department of Nutrition of the Armed Police General Hospital pointed out that the American Cancer Society recommends the prevention of cancer by selecting colorful fruits and vegetables such as red, orange, green and other foods. Scientists have found for many years that the best food for cancer prevention comes from vegetables and fruits, such as the red raspberries that are saucy, the bright yellow peppers, and various dark green leafy vegetables, all of which have excellent functions for human body. effect.
Wang Lei introduced that the cellular damage caused by human oxidation reaction is the cause of many diseases including cancer, such as obesity, diabetes, and cardiovascular and cerebrovascular diseases, etc., and rich antioxidants in colored vegetables and fruits can combat such diseases. Damage; At the same time, the large volume of fruits and vegetables, low energy density, helps maintain a proper weight. The study found that by changing lifestyles, choosing more fruits and vegetables to control weight can prevent nearly two-thirds of all cancers. This is also an important reason for the decline in the incidence of cancer in the United States in recent years.
Wang Lei stressed that vegetables and fruits are the first to fight cancer. Vegetables and fruits can provide the most safe source of vitamins and minerals that are essential to life. The fruits and vegetables contain some antioxidant vitamins that are resistant to diseases, such as vitamin A, beta-carotene, vitamin C, vitamin E, and selenium, and have received very good evidence in the prevention and treatment of certain cancers. In addition, the colorful fruits and vegetables contain many plant compounds that are very beneficial to human health, such as anthocyanins, resveratrol, soy isoflavones, grape seed extracts, etc., all have a very clear role in improving the human immune system. Prevention and treatment of diseases such as diabetes, cardiovascular and cerebrovascular diseases, and cancer.
Wang Lei also reminded that it is not recommended to take all kinds of extracts of health products to achieve the purpose of cancer prevention. First of all, natural foods are the safest source of vitamins, trace elements and plant compounds. They do not cause any harm to the human body. Foods contain various types of nutrients and work together to synergize with each other to remove the most adverse factors that cause cancer. One or more health products cannot be achieved. Therefore, as much as possible, a wide variety of vegetables and fruits should be selected. Unfortunately, the average intake of vegetables and fruits of our residents is still low, especially male vegetables eat very little, especially green leafy vegetables and fruits. It is not delicious or very cumbersome to eat, and we simply do not eat. Now. This kind of irrational eating habits can not be underestimated.
Fruit is not a snack and should be eaten and eaten daily
A large number of research data show that increasing daily intake of fruits and vegetables can prevent the occurrence of related chronic diseases and cancers. Kong Lingzhi, vice president of the Chinese Preventive Medicine Association, said that the public should increase their daily intake of enough vegetables and fruits, especially through extensive advocacy, so that more and more people will regard fruit as a daily balanced diet. section.
Most people like to think of fruit as a "snacks" or "desserts". It's okay to eat when you want to eat or not. Ma Guansheng, a professor of nutrition and food hygiene at the School of Public Health of Peking University, pointed out that compared to the generality of vegetable consumption, people in China have not yet developed the awareness and habit of eating fruits to supplement their nutrition. Ma Guansheng said that fruits are not dispensable snacks. On the contrary, it has a great effect on our health and disease prevention. The correct approach is to eat every day, and we must follow the recommendations of the Chinese Dietary Guidelines. Quantity to eat, this is the basic amount to ensure health.
Ding Gangqiang reminded that during the 10 years from 2002 to 2012, China’s per capita fruit and vegetable intake has not only increased, but has decreased. In view of the important role of vegetables and fruits in a balanced diet, "fruit and vegetables should be plated and healthy every day." Ding Gangqiang suggested that adults should eat 300 to 500 grams of vegetables and 200 to 350 grams of fruit each day, according to the "Chinese Dietary Guidelines" recommendation, with dark vegetables accounting for more than half.
The daily recommended intake of fruits and vegetables can be summarized as "a half kilogram of fruit, a pound of vegetables." "A jin of vegetables" refers to the weight before cooking. After cooking, two small bowls are also available, which can be divided into three meals. For example, bananas, kiwifruit, and so on can be enough for two or three pounds; pears, apples and other bigger fruits are enough. You can also use the family as a unit to protect the intake of all members. For example, a family of three buys about 3 pounds of vegetables and 1 pound and a half of fruit a day. Usually, it is best to put fruits in convenient places for easy access; fruits and vegetables of different colors should be eaten, and the more colors, the richer the nutrient content to be taken in; the local and seasonal fruits and vegetables should be given priority.
Eat fruit before eating or eating? Can diabetics eat fruit?
There are arguments that people should not eat fruits before or after meals; there are rumors that the morning to eat is a golden fruit, eat at night is a rotten fruit! These statements make many people tangled between delicious and healthy. Fan Zhihong, associate professor of Food Science and Nutritional Engineering College of China Agricultural University, made a detailed explanation for everyone.
Statement one: Can not eat fruit before meals. There are three main reasons for this argument: First, the acidity of the stomach during fasting will stimulate the stomach; Second, the fruit contains a lot of tannins, which binds to stomach acid, and it is easy to produce stones. Third, the sugar content of fruits is relatively high. Eating on an empty stomach makes it easy to produce acid and cause discomfort.
In response to these claims, Fan Zhihong pointed out that the first reason is only reasonable for patients with stomach problems, because the organic acid in the fruit (pH3 ~ 5) is much lower than gastric acid (pH <2); the second reason is for excessive stomach acid The majority of people do not feel uncomfortable when eating common fruits such as apples, pears, peaches, watermelons, and strawberries before meals; the third reason is not true for people with gastrointestinal health, because sugar is The stomach is not digested at all, but in the small intestine. If the sugar is too high to be eaten, chocolate, biscuits, cakes, etc. cannot be eaten before meals.
Statement 2: Can not eat fruit after a meal. The reason for supporting this claim is that eating fruit immediately after a meal will be blocked by the previously arrived food in the stomach, causing the fruit not to be properly digested in the stomach but fermented in the stomach, causing bloating, diarrhea or Symptoms such as constipation will lead to digestive disorders in the long run.
Fan Zhihong said that this reason sounds reasonable, but its premise is that it is already full before eating fruit, and the amount of fruit is relatively large. Those with poor stomach acidity and poor gastric motility are relatively prone to this situation and need to pay due attention to controlling the amount of fruit eaten after a meal. People with strong gastric motility, normal gastric acid secretion, and small amounts of fruit after a meal do not have to worry about it.
When you eat fruit, you can decide according to the individual's ability to digest. If you have poor digestion or if you feel full in your stomach, you don’t have to eat fruit before meals or eat fruits immediately after meals. At the same time, the number of fruits eaten at one time should not be too much, and small quantities should be appropriate; if the digestion ability is strong, it can be eaten at any time. What needs to be reminded is that the protease-rich fruits such as mango, papaya, pineapple, kiwi, and fig are not suitable for eating too much on an empty stomach.
Patients with overweight, obesity, high blood pressure, and high blood lipids are suitable for eating fruit before meals. If you need to gain weight, then it is best not to eat fruit before meals, so as not to affect the activity of digestive enzymes and eating appetite; if it is overweight, obesity, or high blood pressure, high cholesterol, eat some water, low calorie Fruits are good for slowing eating speed. Eating less calorie-rich meals will help control weight. For patients with high blood pressure and high blood lipids, increase the intake of some fruits and use them to replace a small portion of staple foods. Greatly increase the intake of potassium and dietary fiber, which helps control blood pressure and blood lipids.
Diabetes patients are suitable for eating fruit between meals. For diabetics, fruits and staple foods are the source of carbohydrates. Treating fruits as a snack between meals will help stabilize blood sugar. It will neither increase the postprandial blood glucose nor cause the appearance of the second meal. Hypoglycemia.
Diabetic patients should understand the fruit's glycemic index (glycemic index value is based on pure glucose 100), among which apples, pears, bananas, kiwifruit, grapefruit, strawberries, cherries, kumquats, oranges, and peaches are all good low-sugar fruits. The data show that the grape's Glycemic Index value reaches 106.1, so diabetics are tolerant of grapes. Fruits and vegetables are also rich in dietary fiber, especially some fruits contain soluble dietary fiber with high water absorption. After ingestion, the dietary fiber expands and thickens in the stomach, which can slow down the movement speed of sugar in food and control the absorption rate of sugar. Can also slow down the rise of blood sugar.
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Visiting patients to send fruits
Many people think that looking at patients to send fruit is both nutritious and beautiful. It is the most safe gift. Tan Guijun, director of the Department of Nutrition at Tianjin First Central Hospital, reminded that some fruits are not suitable for patients with certain diseases, and do not give the wrong fruit to the patient.
Hypertension, hyperlipidemia, coronary heart disease patients: suitable for hawthorn, apricot, pomegranate, longan, yellow skin and other high potassium content fruit, not suitable for watermelon, coconut and other watery fruits.
The heart pumps blood and limb movements are inseparable from potassium. When potassium is low, cardiomyocyte activity is impaired, and the heart is pumped out of blood due to potassium deficiency. In addition to muscle weakness, people feel weak and tired. Therefore, patients with cardiovascular disease need proper potassium supplementation. Fruits containing more than 200 mg of potassium contained hawthorn (299 mg), apricot (226 mg), sea buckthorn (300 mg), and jackfruit (330 mg).
In general, the potassium content of melon foods is not too high, and excessive intake of water will rapidly increase blood volume, thereby increasing the burden on the heart, especially for heart failure patients can not afford. Therefore, try not to send watery patients with heart disease.
Respiratory tract infections are especially associated with patients with sore throat, cough, and phlegm. They are suitable for pears, medlars, grapefruits, etc. They are not suitable for citruses, lychees and other fruits that are too sweet and easy to get angry.
Pear, wolfberry, grapefruit and so on all have the effect of clearing away heat and phlegm, lungs and coughing. The study found that pears had good effects on dry throat, itchiness, pain, dullness, thickness, etc. in patients with acute tracheitis and upper respiratory tract infections. The large amount of vitamin C contained in these fruits can also help boost immunity and fight respiratory diseases.
Sweets are prone to oysters, and sugar metabolism can also produce carbon dioxide, which is bad for the respiratory system. Therefore, eating citrus, lychee, and other fruits that are particularly sweet and can easily cause flaming can increase the symptoms of phlegm and cough.
Diabetes patients: Suitable for apples, pears, lemons, watermelons, grapefruits, plums, etc., not suitable for fruits containing large amounts of fructose, such as bananas, kiwi, lychee and so on.
People with diabetes can eat fruit, but they cannot eat fruit with a relatively high sugar content and a high GI. The glycemic index of common fruits is as follows: apple 36, pear 36, peach 28, plum 24, grapefruit 25, kiwifruit 52, banana 52. Generally fruits with GI below 45, diabetics can eat properly. Although the glycemic index of watermelon is as high as 72, but the water content is large, the sugar load is low, and sugar can also be eaten properly. And to see the condition, if the postprandial blood glucose is less than 10 millimoles/liter, you can properly eat fruits with a lower glycemic index, and with blood glucose monitoring. These fruits can be used as a snack between meals, both to avoid postprandial high blood sugar, but also to avoid low blood sugar.
Gastric and duodenal ulcer patients: Suitable for bananas, papaya, etc., not suitable for bayberry, lemon, hawthorn, plum and so on. Gastrointestinal ulcer patients are most afraid of hyperacidity, otherwise it will increase the burden on the stomach. Many acidic fruits increase gastric acid secretion, which is not conducive to the treatment of ulcer diseases.
Bananas are rich in starch, protein, fat, sugar and vitamins. They also contain 5-HT, which can relieve gastric acid irritation to gastric mucosa. Papaya papaya can help the body break down the meat protein, eating a small amount of papaya after a meal, have a certain effect on the prevention of gastric ulcer, indigestion and so on.
Patients with diarrhea: Suitable for grapes, pomegranates, cooked apples, bananas, etc., not suitable for hawthorn, pitaya, watermelon, hawthorn, guava, blueberry, etc.
Hawthorn, guava, blueberry, etc. are large dietary fibers, and fruit with seeds such as pitaya, persimmon, and strawberry also have a similar effect of dietary fiber, which will stimulate the intestinal motility. These fruits may increase diarrhea.
When diarrhea, you may wish to eat some sour fruit, with astringent effect, can make the gastrointestinal motility slow, there is a certain mitigation of diarrhea. It is worth noting that apples and bananas are eaten raw and have a laxative effect, which is inappropriate for patients with diarrhea, but cooking has astringent effect and can relieve diarrhea. (Hu Zhen)
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