what kind of fruit do the ancients often refer to when they say “eat fruit in autumn”?
2024-09-04
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in the dietary wisdom of the ancients, the proverb "eat fruit in autumn" is still used by modern people.many people may think that the word "果" representsa rich harvest of fruit.actually, which includes two kinds of fruits.which “autumn fruits” should we eat more of now?
zhu yi, associate professor of the college of food science and nutritional engineering, china agricultural universityshi haidan, nutritionist at the department of clinical nutrition, the second affiliated hospital of xi'an jiaotong universityliu ming, member of the nutrition department of wu jieping medical foundationwhat does the “fruit” in “eat fruit in autumn” refer to?
through observation of the natural environment and seasonal changes, the ancients believed that eating specific foods in the corresponding seasons was more beneficial to health, and thus proposed the health-preserving saying of "eating fruits in autumn and eating roots in winter".among them, "eating fruits in autumn" means eating more nuts and fruits in autumn.autumn is the ripening season for many nuts. as plant seeds, nuts have the effects of calming the mind, strengthening the spleen and nourishing the lungs. people with weak constitutions can eat them often in autumn to help replenish their vitality.after autumn, the temperature difference between day and night is large, and the cardiovascular burden increases. nuts are rich in unsaturated fatty acids, which can regulate blood lipids and are very suitable for consumption in autumn.in addition, nuts are high in magnesium, and eating them regularly can regulate mood and help prevent autumn depression.almonds are one of the best food sources of vitamin e, which helps moisturize the skin. eating more almonds in autumn can combat the dryness and tightness of the skin caused by autumn dryness.it is recommended to consume 50 to 70 grams of nuts per week, which is equivalent to eating 20 to 25 grams (about a handful and a half) of shelled sunflower seeds, or 15 to 20 grams of peanuts, or 2 to 3 walnuts, or 4 to 5 chestnuts every day.
autumnseasonal fruits, such as apples, pears, persimmons, grapes, etc., can mostly strengthen the spleen and replenish qi, stimulate appetite and aid digestion, and help the body absorb more nutrients;it also has the effects of clearing away heat and moistening dryness, promoting fluid production and quenching thirst, helping to prevent respiratory diseases caused by autumn dryness.
i suggest you change the types of food you eat.it is advisable to consume 200~350 grams per day.3 types of fruits are suitable for eating in autumn
rough skin, sore throat, constipation... many peopleautumnseason, will bethese dry symptoms bother you. when choosing fruits, pay attention to the following nutrients to help relieve the discomfort.recommended oranges and tangerines
if symptoms such as dry and inelastic skin do not improve after drinking a lot of water, it may be caused by a lack of vitamin a.although fruits do not contain vitamin a, the carotene they are rich in can be converted into vitamin a in the body, among which beta-carotene has the highest conversion rate.β-carotene is rich in orange-yellow fruits. generally, the darker the color, the higher the content, such as tangerines, oranges, apricots, mangoes, papayas, fresh dates, etc.it should be noted that excessive intake of beta-carotene from food can cause yellowing of the skin, but it is not harmful to health. this symptom will gradually disappear after stopping intake.
recommended: pomegranate and pear
autumn is dry and constipation is more likely to occur. adults should consume 25 to 30 grams of dietary fiber every day, and patients with chronic diseases such as hyperlipidemia and hyperglycemia should consume more.among autumn seasonal fruits, pomegranate is the champion in supplementing dietary fiber. eating half a pound (250 grams) can provide about 12 grams, which is close to half of the recommended intake.it is best to eat pomegranates with the seeds, which are rich in polyphenols and have a certain antioxidant effect. people with poor chewing and gastrointestinal functions can drink the juice.
one ina large pear can also provide 6 grams of dietary fiber, of which the insoluble dietary fiber content is relatively high, and has a strong ability to promote intestinal movement. however, people with sensitive gastrointestinal tract and prone to diarrhea should not eat too much, or steam or cook the pears before eating.in addition, other fruits with high dietary fiber content include kiwi, hawthorn, fig, etc.recommended fresh dates and kiwi fruit
vitamin c has an antioxidant effect and can maintain normal immunity. the recommended intake of vitamin c for adults is 100 mg/day. to achieve the effect of preventing chronic diseases, the intake should reach 200 mg/day.eating a handful of fresh dates (about 40 grams) or 2 kiwis (about 80 grams each) every day can basically meet the recommended intake of vitamin c.
in addition, fruits such as grapefruit, tangerines, oranges, and papaya are also rich in vitamin c.
eat ripe fruit, it won't hurt your stomach
after autumn, the weather gets colder.cold fruitit may cause stomach discomfort after eating, but heating it until cooked can alleviate the discomfort and it also has special nutritional benefits.which fruits can be eaten cooked?
the beta-carotene in fruits is located inside cells, and it is difficult to release it just by chewing. heating can destroy the fruit tissue and allow the beta-carotene to be fully released.。
in addition, fruits stored at home, such as apples and pears, tend to wilt and taste worse due to the dry weather. you can cut them into pieces and put them into half a pot of water, simmer them over medium heat, and eat the soup and fruit together to moisturize the intestines.butsofter berries such as blueberries and strawberries, it will become soft and rotten during heating, which will increase the loss of vitamins and affect the senses.best eaten raw.who is suitable for eating cooked fruits?
- people with weak spleen and stomach:eating cooked fruit can alleviate gastrointestinal discomfort caused by coldness. heating can also inactivate certain proteases in the fruit that are harmful to the digestive tract and reduce intestinal irritation.
- people with poor appetite:the cooked fruit has a richer flavor, is sweet and sour, and is good for people with poor appetite.
- elderly people:cooking methods such as steaming and boiling can make the fruit soft and sticky, which is very suitable for consumption by elderly people with poor teeth.
ripe fruits raise blood sugar levels faster, so diabetics should eat them with caution.do fruits lose nutrients when cooked?
according to data analysis from the u.s. department of agriculture, the loss of vitamins in common foods after cooking is only about 10% to 25%.the lost vitamins can be supplemented by eating more vegetables. vegetables such as chinese cabbage, green amaranth, asparagus, lotus root, cabbage, etc. are high in vitamin c.▲
