Can vegetables and fruits replace each other? Teach you to eat vegetables and fruits scientifically.

Original title: Can vegetables and fruits replace each other? Teach you to eat vegetables and fruits scientifically
Nutrition experts at Guangxi Medical University's First Affiliated Hospital recommend that adults should eat a daily meal with vegetables and fruit every day. So what do you need to be aware of when eating fruits and vegetables?
According to Associate Professor Zhang Yongsheng of clinical nutrition, cardiovascular medicine and endocrinology, in a meal of food, the weight of vegetables is guaranteed to account for about 1/2, 200-350g of fruit per day (equivalent to the weight of a medium-sized apple), so that meals have vegetables, fruits every day, fruits and vegetables coincidentally match, and morning, middle and dinner is best to choose different colors or varieties of vegetables to ensure a balanced diet and provide adequate micronutrients.
, although vegetables and fruits have many similarities in nutritional composition and health effects, they are different food types with different nutritional values. Vegetable varieties are much more than fruits, and vegetables (dark vegetables) have higher levels of vitamins, minerals, dietary fiber and plant compounds than fruits, so fruits are no substitute for vegetables. In the diet, fruit can supplement vegetable intake is insufficient. Fruit carbohydrates, organic acids, aromatic substances than fresh vegetables, and fruits do not need to be heated before eating, its nutritional content is not affected by cooking factors, so vegetables can not replace fruit.
than other light vegetables, beta-carotene, vitamin B2 and vitamin C are all higher, and contain more plant compounds, more nutrient-rich substances and nutritional advantages. Therefore, for adults, dark vegetables should account for 1/2 of the recommended daily intake of 300-500g of vegetables.
Said that if the daily intake of fruits and vegetables can reach more than 5 kinds of color, the health of the human body is very beneficial. The time of fruit and vegetable intake is also exquisite, it is best to eat between meals, do not advocate eating on an empty stomach before meals, nor advocate eating immediately after meals.
vegetables and fruits play an important role in maintaining life and promoting health. Insufficient intake of fruits and vegetables is one of the top ten high-risk factors for the death of residents in the world. Fresh fruits and vegetables are an important source of vitamins, minerals, dietary fiber and phytochemicals, and increasing the intake of fruits and vegetables can reduce the risk of cardiovascular disease and death, and eating more vegetables can reduce the risk of esophageal and colon cancer. (Complete)
Tip: A good way to make sure you eat enough dark fruits and vegetables every day
Add chopped dark green leafy or red-yellow vegetables to the main course to add color.
try a new dark fruit and vegetable every month, look at some relevant recipes, and increase the way you cook.
, corn, etc. can be cooked in the refrigerator at any time to use.
some dark fruits and vegetables, such as Dutch beans, spinach, carrots, oranges, papayas, etc., can be pre-processed and put in the refrigerator for backup.
if you eat salad, try to choose dark fruits and vegetables, such as oranges, tomatoes, bitter chrysanthemums, kale and so on.
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