In today's article, let's talk about this problem in detail.
First, you can supplement vitamin C without eating fruit. Why should vitamin c be supplemented?
We really can't live without vitamin C. When we are seriously deficient, we will get scurvy, and even our survival will be a problem.
Many stars share maintenance tips and will definitely talk about vitamin C supplementation. Carina Lau drinks lemonade, and Sun Li, Da S and Fan Bingbing even recommend vitamin C effervescent tablets.
1, antioxidant
That is, anti-aging
Vitamin C is a powerful antioxidant, which can effectively remove all kinds of free radicals and reactive oxygen species, and also enhance the antioxidant capacity of vitamin E.
The body is aging, the metabolism is low, and it is easier to get fat.
2. Promote collagen synthesis
People often smear or eat collagen, which is useless. Supplementing vitamin C is an effective way to synthesize collagen.
3. Other benefits
Vitamin C can promote the absorption of iron in the small intestine, thus achieving the effect of supplementing iron and enriching blood.
Assist the excretion of heavy metals in the body and so on.
You can't do without vitamin C. If you have too much, you'll be in trouble.
The human body can't synthesize vitamin C by itself, but can only take it from the diet.
The body can't store vitamin C, and the excess will be excreted with urine, so it must be supplemented every day.
However, once it is taken in excess, symptoms such as abdominal distension, diarrhea, rash, gastric acid increase and gastric reflux may occur, which may also affect metabolism and lead to stones in uric acid is too high.
The consequences are very serious, and stomach bleeding may occur.
According to the recommendation of Reference Intake of Dietary Nutrients for China Residents, it is suggested that adults should take vitamin C 1000mg every day, and the intake should not exceed 1000mg.
Note: Never take too much vitamin C.
Sweet pepper, also known as persimmon pepper, persimmon pepper. Colored pepper is a kind of sweet pepper. Simply put, green has the highest VC content, followed by color.
Eating vegetables can completely supplement enough vitamin C.
In fact, vitamin C supplementation and fruit supplementation are not the best choice.
The vitamin C content of many common vegetables is higher than that of fruits, which can fully meet the needs of one day.
Vitamin C content per100g of vegetables:
Pepper and sweet pepper are vegetables rich in vitamin C. The pungent taste of pepper can also stimulate the brain to secrete "endorphins", which is more useful than eating sugar.
Eating Chili peppers not only supplements vitamin C, but also helps to quit sugar and relieve stress and obesity. But only if there is no heavy oil and salt.
You must eat vegetables correctly.
Vitamin c is a water-soluble vitamin, which is afraid of heat and is easy to be lost for too long.
Remember these points when eating vegetables, in order to better supplement vitamin C.
1, don't overcook it.
Vegetables suitable for raw food can be eaten raw.
Don't blanch the vegetables in water for too long. Generally, 1-2 minutes is enough.
When cooking, you'd better fry quickly.
Put some oil instead of salt when cooking vegetables.
Putting oil in water first, and then cooking, can reduce the loss of vitamin C; Putting salt in water will increase the loss of vitamin C.
It is best to put oil in a small amount of water, stew for 2 minutes, put salt after cooking, and serve with soup. This can keep more vitamin C.
Step 3 eat fresh food
The content of vitamin C will be greatly reduced if vegetables and fruits are kept for a long time.
Because there is an ascorbic acid oxidase in plants, vitamin C can be oxidized into another substance.
4. Don't soak vegetables for too long, and don't cut them before washing.
Don't soak for a long time, don't rub it back and forth, and don't cut it first and then wash it, which will make vitamin C lose in the water.
Second, why not recommend eating fruit to lose weight? 2 1 day diet is also forbidden to eat fruits, except lemons and avocados.
As for the reason, I have said many times that new friends can poke in and look at the link. Luoning slimming class No.1 10 || Obesity and visceral fat are high, so don't treat fruits as healthy food!
Briefly summarized as follows:
Now the fruit is improved, sweeter and has higher fructose content. Fructose is the most harmful sugar, which will not increase blood sugar, but will become neutral fat stored in the liver, damaging the liver and causing metabolic problems; It can also lead to thin body impedance, loss of appetite and uncontrollable mouth.
Fruit is not only fructose, but also a lot of glucose, which will raise blood sugar, promote insulin secretion and accumulate fat.
The most terrible thing is that everyone thinks that fruit is healthy and eats a lot defenseless.
Especially the freshly squeezed juice, one cup has already made your fructose intake exceed the standard, and it still lacks the most useful fiber.
Third, eating a lot of fruit can also damage the skin. Another subversive view.
Fructose contained in fruits can produce AGEs (advanced glycation end products), and the amount produced is 10 times that of glucose.
Long spots and wrinkles on the face are the main reasons. Is it really useful to eat the hottest slimming and anti-aging products? )
Can't you eat fruit?
I think so, too. If your weight and body fat are normal, there is no problem with visceral fat. Eat fruit properly, it tastes good, and you can also add some nutrition.
Don't eat too sweet fruit; Do not use fruit instead of rice; Don't add fruit after meals; Don't squeeze juice to drink; 200-250 grams per day.
It is suggested to choose berries with low fructose content and high antioxidant content. The healthiest fruit, the darker the better, and the skin to eat?
I have been practicing for more than a year, and most of the refrigerators are avocados and lemons. I will also eat some blueberries, raspberries, strawberries and some oranges, but not much.
The fruit Levi C content in berries (blueberry, raspberry, kiwi fruit and strawberry) and oranges (orange, orange, grapefruit) is also relatively high.