Why can't you drink fruit juice instead of eating fruit?

for the long-term health of our people, recently our health planning committee began to call for us to eat half a kilo of fruit and a kilo of vegetables every day.For this appeal, some of my friends are or euphemistic or direct expression of their fruit is not to see - choose fruit to work hard, eat before also have to wash peeling; The whole process is trouble, people can't love fruit at all., they choose not to eat fresh fruit, but to make it into freshly squeezed juices to drink, or simply buy factory-produced juices. Moreover, they believe that fruit juice, especially freshly squeezed juice, is "the essence of concentrated extracted fruit" and "saves money without losing nutrition". To achieve this "fresh" purpose, they made every effort to find so-called "freshly squeezed" juice in the market, what NFC juice first mentioned to me when I was surprised to think that NFC chips can be juiced ...But wait
！ Juice, is it really the essence of extracting fruit? Really don't lose nutrients?when we eat fruit, we're eating tethital fiber dietary fiber in the gut that can nophrour the intestinal skin cells and absorb some heavy metals and fats, " he said. As a result, observational studies conducted in the population showed that people with high total dietary fiber intake had a lower risk of colon cancer, hyperlipidemia, and type 2 diabetes. Dietary fiber in fruits includes soluble and insoluble, generally accounting for 0.5 to 5% of the weight of fresh fruit. In fruit, insoluble dietary fiber is mainly cellulose, while soluble dietary fiber is generally pplue.vitaminfruits are rich in vitamins such as vitamin
C
,
B
vitamins and
β
-carotene. Vitamin
C
has antioxidant effects and can prevent scabies;
B
vitamins are involved in a variety of physiological processes in the body, such as the metabolism of folic acid, and lack of
B
vitamins can cause foot gas disease and anemia.minerals, , especially potassium and calcium, are involved in many physiological processes of the human body. For example, the heart to maintain normal electrical signal conduction and beating function, depends on the normal blood potassium content;What does the juice leave behind, and what do you lose Minerals and moisture: little loss The potassium, calcium, magnesium minerals in the fruit are stable, not easily oxidized or reduced and lost, so will be left in the juice along with the water solvent.the sugar left behind: I'm concentrated, but I'm not the essence while it's not realistic to eat three oranges at a time, it's not hard to drink three oranges at a time., however, any fruit of sweet silk contains sucrose, glucose or fructose, which generally accounts for about 10% of the weight of fresh fruit. About 70

3 200

oranges, how much sugar should be squeezed out of these 3 oranges?it is well known that when energy intake exceeds energy consumption, it adds to the body's adipose tissue. Juice is very smooth to drink, a large number of sugar juice belly, will make the day's energy intake unknowingly increased significantly. What if the increased energy doesn't run out? You'll have to turn it into a pile of fat on your body. In addition, long-term consumption of fructose-rich fruit juices may also increase the risk of non-alcoholic fatty liver and insulin resistance, which is the pathological basis of type 2 diabetes.Thrown away dietary fiber: the courtiers have fainted in the trash can mentioned earlier, insoluble dietary fiber in fruit is mainly cellulose, while soluble dietary fiber is generally pplue. These lattices are usually tightly combined with cellulose. To peel off these phosphates outside the body, unless additional conditions are added, such as strong acids /strong alkalis, and prolonged heating.So, under the condition of family juicing, once the fruit left after juicing is not eaten and thrown away, then the fruit's insoluble dietary fiber will certainly be completely wiped out, soluble dietary fiber will also lose a lot;antioxidants such as -dimensional
C
: The teacher did not die first Although oxidase is naturally present in fruit cells and oxygen is everywhere in the air, under normal circumstances, antioxidants represented by vitamin C in fruit cells are stored separately from substances such as oxygen and oxidase. Therefore, vitamin
C
and other antioxidants, although afraid of these substances, but usually can be safe., however, vitamin C is in very full contact with substances such as oxygen and oxidase due to extrusion, chopping and stirring. As a result, before they reach our bodies to play an antioxidant role, a large part of them are lost in juice cups., for example, when an apple is juiced, the vitamin
C
is only 8.5% of the fresh fruit state, or less than one-tenth of it. In addition, studies have shown that if well-squeezed juices are not drunk in time, even if they are just left still for 2 hours, vitamin
C
levels can drop further on the basis that they have already lost 90%.So how to choose By the above comparison we can know that the juicing process throws away dietary fiber, vitamin
C
and antioxidants are also a big loss, but also let drink a lot of "extra energy" - sugar, more easily, more unknowingly. Therefore, if "the essence" refers to the health-beneficial ingredients, then juicing is by no means "extracting the essence of fruit", let than "not losing nutrition". In this case, it is so hard to find the so-called "non-concentrated reduction juice" that is to do some useless work., fruit juices rich in fructose can have many adverse long-term consequences, such as increased risk of non-alcoholic fatty liver disease and diabetes, if they are drunk every day and drink a lot at a time. If you're not drinking your own freshly squeezed juice, but a juice drink, then even minerals may not be there.by the way, there's a magical product on the market called Canned Fruits. These cans usually add a lot of sugar (yes, you're not mistaken, you'll add them if the fruit itself already has a lot of sugar), and the vitamins are likely to have been lost due to processing and prolonged storage., in summary, conditions should try to eat fresh fruit, not juice, not to buy juice drinks! Drinking fruit juice is no substitute for eating fresh fruit!: . National Health and Planning Commission: Health, half a kilo of fruit, and one kilogram of vegetables -- Food Channel -- People's Network . Ge Junbo. Internal Science (Version 8) Beijing: People's Health Press, 2013.. Yang Yuxin. Chinese Food Ingredients List . . . Beijing: Peking University Medical Press, 2002.[4].
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