They like it heavier: what fruits and vegetables can not be eaten every day
According to the recommendations of the World Health Organization, 400 grams of fruits and vegetables should be eaten daily. Not all Russians attach importance to this norm. Meanwhile, the microelements contained in fruits are involved in vital processes. In which cases fruits should be subjected to heat treatment and why one should not abuse any one type of plant food - in the material of Izvestia.
Which fruits should not be eaten with diabetes
Nutritionist Angelica Duval emphasizes that 400 grams of vegetables and fruits is quite a bit: for example, an apple, a cucumber and two plums weigh as much in total. It is quite realistic to include such a volume in the diet, especially since fruits are necessary for us for good health.
— The beneficial substances they contain are perfectly absorbed without causing side effects. Fruits are also important for maintaining a healthy weight and reducing the risk of developing chronic diseases such as diabetes, cardiovascular diseases, and many others," says Duvall.
When making a diet, Alexey Bereznikov, MD, Head of the Department of Dietetics at ROSBIOTECH University, advises focusing on the glycemic index (GI) of foods, approved by the guidelines in 2013.
— The higher it is, the less useful the fruit is for people who are prone to overweight and diabetes, and the less often it should be included in the diet. Foods with a glycemic index of up to 35 can be consumed daily. These are stewed vegetables: eggplant (10), broccoli (10), cauliflower (30), white cabbage (15), sweet pepper (15), zucchini stewed in its own juice (15), — says the scientist.
The healthiest vegetables
To get the most benefit, the nutritionist advises you to diversify your diet by eating different types of fruits and vegetables.:
— dark green leafy vegetables: spinach, cabbage, broccoli. They are rich in vitamin K, calcium and iron;
— vegetables from the pumpkin family, zucchini, cucumbers contain a lot of potassium, which removes excess water from the body and helps the cardiovascular system;
— citrus fruits — oranges, lemons, tangerines, — a source of vitamin C, which strengthens the immune system and promotes the absorption of iron;
— Cruciferous vegetables: Brussels sprouts, cauliflower, radish contain antioxidants and compounds necessary to fight inflammation;
— legumes: beans, peas, lentils are an excellent source of protein and fiber;
— brightly colored fruits and vegetables, carrots, pumpkins, sweet potatoes, sweet peppers, tomatoes, contain carotenoids beneficial for vision and skin;
— berries: sea buckthorn, blueberries, raspberries, strawberries, cranberries — powerful antioxidants that protect body cells from damage;
— Avocados and olives are sources of healthy fats necessary for brain and heart function.
When preparing the daily menu, the nutritionist recommends adding fruits to different dishes. For breakfast, you can eat oatmeal, rub half an apple in it and put some berries. Or eat an omelet with herbs (spinach, dill) and a vegetable salad. For lunch, choose vegetable soup and baked chicken with a side dish of stewed vegetables (carrots, squash, sweet potatoes). For dinner, Angelique Duval suggests steaming fish, and as a side dish, boil cauliflower and add greens to the dish. Vegetables (for example, carrots or celery) are suitable as a snack during the day with hummus, as well as fruits (orange, tangerine, grapes) or vegetable salad.
— Thus, by distributing food throughout the day, you can easily not only achieve the recommended amount, but also increase the volume of fruits and vegetables, — sums up Angelica Duval.
Harm and benefits of raw vegetables
Stewing, boiling, steaming or eating fresh gifts of nature depends on the state of health of each person. Alexey Bereznikov reminds that in the presence of certain diseases, the use of raw fruits may be contraindicated.
— For example, with chronic gastritis, peptic ulcer of the stomach and duodenum, you can not eat raw vegetables. And after heat treatment, they do not irritate the mucous membrane of the stomach and intestines, which is important for people with gastrointestinal diseases, the expert shares.
The scientist advises to adhere to similar principles when choosing fruits. So, if there are problems with the digestive tract, apples and pears are better to eat baked.
— To avoid bloating, it is recommended to mix vegetables with porridges and meat. At the same time, the ratio of products in the plate should be 50/50. Otherwise, if you overeat fruits, especially fresh ones, your stomach may swell, warns Alexey Bereznikov.
In order to avoid this unpleasant phenomenon, the expert advises eating baked or heat-treated fruits: apples, pears, apricots, peaches.
— In limited quantities, a pear (no more than one), an apricot (no more than five), and an apple (no more than one) are allowed in raw form. Flatulence is caused by plums, bananas, and grapes. Peel and chop the fruits before eating. This will make it easier for the body to digest them," the nutritionist continues.
The expert also recommends avoiding heavy combinations of proteins with carbohydrates, animal proteins with vegetable proteins, fats and carbohydrates.
Some fruits should not be mixed with anything at all. For example, dessert melon, watermelon and grapes are not combined with other products. These fruits are good on their own.
— Starchy vegetables (potatoes, corn, pumpkin, carrots, beets, radishes, radishes, etc.) are recommended to be consumed in combination with green non—starchy vegetables - cucumbers, zucchini, zucchini, lettuce, spinach, broccoli, arugula, turnips, cauliflower and white cabbage, bell peppers, onions, herbs (parsley, dill, celery), eggplant, — adds the interlocutor of Izvestia.
According to Bereznikov, it is better not to eat vegetables with fatty meat, sugars or acids to avoid bloating. For example, for this reason, not everyone tolerates stuffed peppers well.
Which foods are not suitable for fasting days
Experts do not advise to lean on one type of food, this also applies to fruits and vegetables.
— An exception may be the so—called fasting days, the purpose of which is to normalize digestion after a feast. Then you can use apples, cucumbers, as well as buckwheat porridge, kefir, and cottage cheese as main products," explains Alexey Bereznikov.
At home, it is allowed to carry out such detoxes 1-2 times a month. And in the case of a hospital, under the supervision of a doctor, they are prescribed up to twice a week.
— Carrot fasting days have almost no contraindications. They are recommended for all healthy adults, except pregnant and lactating women. The best time to spend such days is during the hot summer months, when you want light food. However, with a lot of carrot consumption, a characteristic orange skin tone may appear," the expert comments.
But bananas, according to him, are not suitable for fasting days because of the high glycemic index. It is recommended to abstain from these fruits in case of diabetes mellitus or predisposition to it, chronic diseases of the liver, kidneys, and gastrointestinal tract. You can not "sit on bananas" with varicose veins, as they increase the viscosity of the blood. If there are problems with peristalsis, the high starch content in these fruits can cause constipation. On the eve of serious events, it is worth giving up bananas in order to avoid increased gas formation.
— Cabbage is also not a vegetable on which you can do a fasting day, as it has a number of contraindications. For example, cabbage unloading can be dangerous for people with liver, heart, and kidney diseases. And with increased acidity of the stomach, the high content of organic acids in this vegetable can irritate the mucous membrane of the gastrointestinal tract, the scientist warns.
According to the professor, cabbage is contraindicated in chronic pancreatitis — cruciferous plants can cause its exacerbation. Not all types of this vegetable can be eaten with diabetes. A tendency to diarrhea and flatulence can also be a reason to limit the amount of cabbage in the diet due to its laxative effect.
— An important contraindication is hyperthyroidism. With this disease, you can't lose weight with cabbage, because it contains iodine," says Alexey Bereznikov.
The expert recalls that a prolonged diet of only vegetables and fruits with the occasional addition of cottage cheese and protein products can lead to serious diseases such as gastritis, anorexia or duodenal ulcer.
Переведено сервисом «Яндекс Переводчик»
