1. Eat before meals? Eat after meals

When is it good to eat fruits? This problem has always plagued many people. Some people say that they eat well after a meal, others say that they eat well before a meal; others say that they don’t eat well after a meal and should be eaten on an empty stomach; others say that it is not good to eat fruits on an empty stomach (especially at night). Do not agree with each other. There is also a widespread saying that "fruit in the morning is gold, silver from noon to 3 pm, copper from 3 to 6 pm, and lead after 6 pm". In fact, it is possible to eat fruits at any time. The benefits of eating fruits at different times are different. People can eat fruits according to their own habits and convenience-as long as there is no discomfort in the stomach and intestines.

Eating fruits before meals can control calorie intake and avoid obesity. Fruits are bulky but have fewer calories. Eating fruits before a meal to fill your appetite reduces the intake of other foods (which contain far more calories than fruits), thereby reducing total calorie intake. In addition, eating fruits before meals can also be well digested and absorbed. Since overweight has become a common problem, eating fruit before meals has become the mainstream recommendation. Wang Longde, the former deputy minister of the Ministry of Health, published "The Chinese Need a Dietary Revolution" in the People''s Daily in April 2005, and for the first time made clear the most favorable recommendations for eating fruits before meals. Of course, for those who are not obese and have no pressure to overweight, the above benefits of eating fruit before meals are non-existent and can be eaten after meals. If you are a thin person, eating fruit after a meal is better. Some patients with stomach problems may experience discomfort before eating (fasting) fruits, so do not eat before meals.

　　To control calorie intake, eating fruits during meals is also effective. Westerners even think of fruits as vegetables. Whether they are making salads or desserts, they are eaten during meals. Eating foods that contain fruits during meals, using fruits as a raw material for dishes, or chopping fruits directly on the table is no problem. No one stipulates that the fruit must be separated from the three meals. Since you can drink juice, eat fruit salad, and use small tomatoes for cooking, there is no reason why you should not eat fruit. In addition to reducing calorie intake, eating fruits during meals can also reduce salt intake, help digestion, and enrich table contents.

　　Eat fruit after a meal, as long as there is no fullness, that is to say, you have not been overeat before, it is entirely possible. Although the fruit is raw, hard and unheated, it has a large water content and the main ingredients are water-soluble, so it can be digested well after eating. Some people worry that fruits eaten after a meal will be blocked in the stomach by the food that arrived earlier, so that they cannot be digested normally, but fermented in the stomach, causing bloating and diarrhea. Usually, this happens only after eating a lot of fruit after eating a full meal. If you don’t feel bloating, diarrhea, or discomfort after eating fruits, you have no problems. The real worry is that eating fruits after a meal may bring extra calories, which is not good for weight control. You can also eat fruit between meals. If you use fruits instead of biscuits, cookies, cakes and other desserts and sweet drinks between meals, it is good for health because fresh fruits have many advantages over these sweets.

　　 In short, there are no special contraindications when eating fruit. As long as you don’t feel gastrointestinal discomfort, you can eat at any time. Sometimes for special purposes (such as weight loss), it is best to choose to eat fruit at a specific time (such as before meals). People with poor gastrointestinal can also choose to eat fruit at any time without aggravating gastrointestinal symptoms.

　　 2. Juice VS Fruit

　　 First, in the process of squeezing the juice, the soluble components of the fruit enter the juice, and the insoluble substances are filtered out with the residue, so the juice is basically free Cellulose. Cellulose is one of the most important components of dietary fiber. It has a certain effect on maintaining intestinal function, promoting intestinal peristalsis, preventing constipation, lowering cholesterol, and anti-cancer.

Secondly, during the squeezing and mashing process, certain easily oxidized vitamins (such as vitamin C) in fruits have been destroyed a lot. In the intact fruit cells, the nutrients are well protected, and vitamin C and other nutrients are exposed to oxygen and oxidase after juice extraction, and are easily lost. The retention rate of vitamin C in citrus juice and other acidic juices is relatively high, while the loss of watermelon juice, pear juice, peach juice, etc. is greater.