Fruit consumption is quite common in our country and culture. We are very lucky that we grow delicious fruits and can access them very easily. Of course, fruits are very healthy, they are the savior of snacks and the biggest helper of oatmeal breakfasts. But when it is not consumed in appropriate portions, things change when one asks, "What will the content of natural sugar be?" In general, fruits are 80-85% water, 0.2-0.3% nitrogenous matter, 0.1-0.3% fat, 0% We can say that it contains 0.3-0.18% of carbohydrates and 0.3-0.8% of mineral substances. Sugar constitutes a large part of the soluble solids of fruits. Sugars are generally found in fruits as glucose and fructose. The characteristic aspect of the fruit is the ratio of glucose to fructose. For example, fructose is higher in apples and pears. Again, the glucose rate in stone fruits is generally less than fructose. We know that excess fructose causes Type 2 Diabetes and Metabolic Syndromes. Fructose is not metabolized in all cells like other molecules, that is, it is not digested, and is broken down in the liver, that is, excess fructose. If you take it, it will turn into fat more easily in the liver and over time, liver cells will begin to become insensitive to insulin and this will lead to insulin resistance and high cholesterol, and in addition, you will be approaching fatty liver step by step. Your waist circumference will also be affected by this situation and your abdominal area will start to gain fat. Of course, These are healthier than the sugar you buy from outside, packaged products, and simple sugars such as chocolate. In addition, they have more fiber and more vitamins. Consuming fruit during the day provides energy as well as vitamins, minerals and antioxidants, so the answer to the question of when and how much should be eaten is very important. It is important. A study has reported that the role of correct fruit consumption in reducing the cholesterol that meat raises has been proven. So, as always, even if it is healthy, portion control is very important. Consume fruit advantageously so that it will have healthy effects on your body. In fact, it can be consumed as a main meal when the appropriate portion is adjusted. If you are on a diet, you should choose fruits with a low Glycemic Index, fruits that raise and lower your blood sugar slowly and do not make you starve quickly. More helpful to the diet process. A few of these are apples, pears, peaches...
Banana, fig, melon, watermelon are fruits that have a higher glycemic index and portion control needs to be better. How much fruit to consume daily varies from person to person. This is affected by your age, weight, physical activity and diet process. It can be said that an average adult person should consume 3-4 portions of fruit a day. But the fruits you consume should have a low glycemic index and in appropriate portions. You should adjust your fruit consumption by considering your carbohydrate intake. Freshly squeezed fruit Do not forget that there is more fruit in your water than one portion of fruit. I leave the changes of some seasonal and non-seasonal fruits for you. Enjoyable days with plenty of antioxidants.
AMOUNTS THAT SUBSTITUTE 1 PORTION OF FRUIT
1 medium sized orange
2 small tangerines
4 apricots
1 small banana
2 figs
11- 12 cherries
13 cherries
1 medium-sized grapefruit
15 grapes
3 red plums
8 green plums
5 loquats
1 medium-sized pear
Half pomegranate
1 slice melon
2 slices watermelon
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