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Best of all, there are fruits that offer fruit gift boxes Crazybox in the morning for the first or second breakfast. If you want to eat them for dessert after dinner, wait a few hours. Forget about eating fruit in the evening and before going to bed - at this time, the body slows down its metabolism, and the simple sugars delivered at the end of the day will not be used, but will be stored in adipose tissue.
Nutritionists recommend that fruits and vegetables make up half of what we eat every day. But be careful: for 3 servings of vegetables, there should be only one serving of fruit.
Where does this limitation come from?
Fruits consist mainly of water, contain little protein and a small amount of fat (with the exception of avocados), but a lot of valuable fibers, vitamins and minerals. They are also rich in simple sugar - fructose. If its content in fruits is not balanced by the required amount of fiber, sugar is absorbed too quickly. The level of insulin involved in this process first quickly increases, and then decreases, which causes hunger.
This is how fruits with a high glycemic index work, for example, bananas, dates, grapes - overeating them contributes to excess weight and obesity. The lower the GI of the fruit, the longer it is digested and the fewer calories it accumulates as fat. In order not to gain weight, it is worth choosing fruits with a low GI and adhere to the recommendations in terms of quantity - no more than 2 portions per day.
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Fruits with a low glycemic index:
• black currant, gooseberry (15);
• cherry (20);
• raspberry, strawberry, blueberry, grapefruit (25);
• pears, apricots, tangerines (30);
• plums, oranges, apples, peaches (35).
Fruits with a high glycemic index:
• fresh pineapples, grapes (45);
• mango (50);
• blueberries (55);
• ripe bananas, melons (60);
• dates (70);
• watermelons (75).
The fruit is ideal for a morning start
The fact that pitahaya https://crazybox.com.ua/boxes/frukti/pitahajya-kosta-rika is a source of easily digestible simple sugars, becomes an advantage if we eat fruit in the morning. They provide a good dose of energy that stimulates the brain and increases its efficiency.
That is why pitahaya is an ideal starter product for the first or second breakfast. By noon, the metabolic rate is intense, and digestive enzymes are most active, so the energy provided by fruits will be used during the day. Nutritionists recommend using them in combination with muesli or yogurt to make the dish more saturated.
It is best to eat fruit before dinner
The fruit moves from the stomach to the intestines in 20-30 minutes, where the proper digestion process takes place. Meat, fats, legumes and cereals require much more time for the stomach to process them. Therefore, if we serve fruit for dessert, for example, after dinner, the previously eaten dish in the stomach blocks their movement into the duodenum and causes them to ferment.
As a result, bloating and gas. Valuable ingredients contained in fruits will not be properly digested and absorbed. Therefore, you should not eat them right after dinner, preferably 15 minutes before it. However, if you want to eat fruit after dinner, you should wait 2-3 hours.
Good combinations - how better to eat fruit
Fruits should be combined with products that do not worsen their digestion, but help to avoid a rapid increase in blood glucose levels: yogurt, kefir, cereals, nuts, cottage cheese. They can be added to low-fat porridge, served in salads.
Juice instead of fruit
Instead of one portion of fruit, you can drink a glass of juice - preferably freshly squeezed in a screw juicer (this device allows you to save more fiber contained in fruit particles than when you squeeze juice in a regular juicer). When choosing ready-made juice from the box, read the composition and make sure that it is a natural fruit drink.
