Fruit has many benefits for the human body, including, inter alia:
I. Nutritional enrichment
1. Vitamins – fruit is an important source of vitamins. For example, citrus fruits such as oranges and lemons are rich in vitamin C, which is resistant to oxidation and promotes the synthesis of glue proteins, helps heal wounds, increases human immunity and prevents diseases such as flu. An orange can provide approximately 70 – 150 mg vitamin C.
2. Minerals – Fruits contain minerals such as potassium and magnesium. Bananas are a good source of potassium, with about 358 mg potassium per 100 g banana. Potassium elements are critical for maintaining cardiac normality, regulating blood pressure, and ensuring neuromuscular agitation.
Food fibres – Food fibres in fruit are classified as soluble and insoluble food fibres. For example, the fruit glue in apples is a soluble diet fibre, which absorbs water in the intestinal tract, promotes intestinal creeping and helps to prevent constipation. The presence of insoluble food fibres, such as strawberry seeds, increases the volume of excreta and accelerates the release of food residues.
Diabetes can eat fruit like this:
I. Selection of suitable fruit
1. Fruit – apples with a low blood sugar index (GI): Apples are rich in gum, a water soluble diet fibre that slows the absorption of carbohydrates and thus has a relatively small effect on blood sugar. Precious apples are recommended with a slightly lower lactation index than pasta. For example, an apple of a medium size (approximately 150 – 200 g) can be eaten in two parts. – Pear: Like apples, pears also contain rich dietary fibres, with GI values generally around 36. When eating pears, you can choose between half and one (about 100 – 200 grams). – Grapefruit: grapefruit is the preferred fruit for diabetics, with an index of about 25 litres of sugar. Jell-O contains grapefruit, which may help to improve insulin resistance. Can eat about 100-200 grams at a time. – Strawberries: Strawberry lactation index is low, about 40. It is rich in antioxidating components such as vitamin C and phenol. 10 – 15 (approximately 100 – 150 g) per meal is more appropriate. – Blueberry: Blueberry is a low GI fruit with a GI value of about 53. Blueberry cyanide helps improve vision, antioxidation, etc. 50-100 grams a day.
2. Fruits with low sugar content – lemons: The lemons are low in sugar and are mainly used for flavouring, for example by adding several lemons to drinking water (approximately 20 – 30 grams), which can add to the flavour without causing significant blood sugar fluctuations. – Green plums: they taste more sour and have less sugar and are suitable for consumption. However, the cyanide is sour, and some may be less able to accept direct consumption and make small amounts of cyanide sauce for about 10 – 20 grams each.
II. Control of consumption and time
Consumption – Generally, it is more appropriate to control the daily intake of fruit at around 100 – 200 grams. This can be adjusted, as appropriate, to the sugar content of the fruit and control of its own blood sugar. For example, if you eat bananas with relatively high sugar, you eat less than you eat grapefruit.
2. Time for eating – Better between meals, for example, around 10 a.m. or 3 – 4 p.m. At this point in time, where blood sugar is at a relatively low level, fruit consumption can prevent excessive rises in blood sugar in the short term after the meal and, to some extent, the appearance of low blood sugar before the next meal.
III. EAT WITH OTHER FOOD
1. A combination of protein-based foods – Fruits and protein-based foods can be eaten together, such as a small set of nuts (approximately 10 grams), such as almonds, batwood, etc. Protein and healthy fats in nuts can slow the absorption of sugar in fruit and smooth the rise in blood sugar.
2. A mix of diet-rich foods – with foods of diet-rich fibres, such as wheat bread (about 30 – 50 grams). Food fibres in wheat bread can interact with sugar in fruit in the intestinal tract, reducing the speed at which glucose enters blood and contributing to blood sugar stability.
