The fruit that can reduce the incidence of cancer is the best to eat this season. The key is to eat it!

There is a kind of fruit, it is good in quality and cheap, you can eat it all year round, and you can buy it all over the world. Recently, it is the best season (November to December).

There is a kind of fruit, which is a healthy food recommended by doctors and nutritionists.

Even a number of epidemiological studies, eat it every day:

Can reduce the risk of lung cancer by 11%;

Reduce the risk of colon cancer by 34%;

Reduce the risk of breast cancer by 21%;

Reduce the risk of cancer of the digestive tract by 50%...

There is a kind of fruit that is good for our brain, lungs, skin, bones, eyes, heart, teeth, intestines, kidneys, bladder, liver, etc. It is a well-deserved "general practitioner" in the fruit industry!

Did you guess it?

It's apple

Apple: Nutritional value is almost perfect

Why is Apple a "general practitioner"

"An apple a day keeps the doctor away." Is this saying really scientific?

The answer is: really!

Anti-cancer research findings

Regularly eating apples is good for reducing the risk of lung cancer, colon cancer, oral cancer, throat cancer, esophageal cancer, liver cancer and other cancers, and you only need to eat a big apple every day to get this benefit.

Cardiovascular research findings

Eating apples for a long time can help balance cholesterol levels and reduce the risk of coronary heart disease.

An Oxford University study found that prescribing an "Apple Prescription" to people over the age of 50 would prevent or delay about 8,500 British people from having a heart attack or stroke each year.

Another study also showed that people who eat apples are 40% less likely to have a myocardial infarction than those who do not.

Osteoporosis research findings

Compared with eating sugar water with the same sweetness, eating 311 grams of apple or canned apple puree every day can effectively reduce the acidity of urine, reduce the loss of urine calcium, and prevent osteoporosis. The phlorizin in apple skin is particularly helpful for preventing osteoporosis in ovariectomized animals (menopausal aging model).

Diabetes research found

Regularly eating apples will not only not increase the risk of diabetes, but slightly decrease it. At the same time, apple is a kind of low glycemic index fruit, which raises blood sugar very slowly. It is also suitable for people with diabetes.

Dental research findings

Chewing apples helps to clean your mouth and protect your teeth. Although it contains sugar, it does not increase the risk of dental caries.

Respiratory study found

Eating apples can improve bronchial function and help prevent chronic obstructive pulmonary disease.

Intestinal flora study found

High-fat, high-sugar and obese experimental animal mice ate 0.2% of the dietary apple proanthocyanidin extract for 20 weeks, reduced obesity (apples are also good for weight loss), decreased insulin resistance, reduced inflammation, and healthy intestinal flora The direction is back.

Obstetrics and Gynecology research findings

Pregnant mothers eating more than 4 apples a week can reduce the risk of breathing difficulties and asthma in future babies by 50%.

Apple, do you really know how to eat it?

Apples have good nutrition, but there are still many disputes on the choice of varieties and eating methods, such as:

Controversy 1: Should I peel it?

Refer to the speech by Professor Zhang Wen of the College of Agriculture and Biotechnology of China Agricultural University in the media:

The nutrient content in apple peel is very rich, but people are worried about pesticide residues.

In fact, the currently formally grown apples basically meet the pollution-free standards, and the apples have been bagged "when they were young," and they are basically inaccessible to pesticides. They can be washed with water and eaten directly.

Generally speaking, those with neat fruit shape, smooth surface, lighter color, and small differences between different fruits are often produced by bagging.

However, Professor Jiang Weiwei from the School of Food Science and Technology of China Agricultural University also suggests that if you buy cheap apples from mobile vendors, or if you have fallen apples mixed with inferior apple products, it is safer to eat them after peeling them.

Controversy 2: Are golden apples in the morning and rotten apples in the evening real?

Yu Weihua, a national second-level public nutritionist, said that no matter when you eat apples, the nutritional value does not change. The food intake is reasonable and a balanced diet is the most important thing.

However, people with gastrointestinal discomfort are not recommended to eat apples on an empty stomach.

Controversy 3: Which apple is the most nutritious?

From Red Fuji, Huang Marshal, Guoguang to Granny Smith, etc., although the appearance of these apples is very different, but the content of sugar and organic acid is different, and the nutrition is almost the same.

In terms of taste and taste, you can choose from Golden Delicious soft, Fuji hard, granny acid and Guoguang sweet.

Controversy 4: Do I have to eat one a day?

Not necessarily.

Jinru Fu, chairman of the Tianjin Nutrition Society, said that the "Dietary Guidelines for Chinese Residents" recommends eating 200-400 grams of fruit per day, which is basically enough for a large Fuji apple.

However, Fu Jinru also pointed out that there is no need to stick to the "one apple a day", just 3 to 4 a week, and you can eat other seasonal fruits.

In addition, due to the hard texture of apples, it is best to chew slowly when eating to avoid gorging, so as not to damage the intestines and stomach.

The best time to eat apples is between meals. Pay Jinru said that as a snack, apples can provide the water and nutrients needed by the body and the brain, and can also bring a feeling of fullness and reduce the amount of meals in the meal.

Before eating,

Let the effects of apples be maximized!

Baked apple

Double the effect of lowering lipid and cholesterol

The three ingredients contained in apples amazed doctors.

First, pectin. This soluble fiber can help lower blood pressure and blood sugar, it can also help lower the level of "bad cholesterol" in the body, and like other fiber, it helps the digestive system maintain a healthy state.

Second, boron. The nutrients contained in this apple can strengthen bones and brain.

Third, quercetin. A flavonoid contained in apples. This nutrient can reduce the risk of various cancers including lung cancer and breast cancer. It can also reduce the damage of free radicals to the body and delay the occurrence of various degenerative diseases including Alzheimer's. .

If the apple is baked in a microwave oven, the molecular weight of pectin will be reduced, and its activity will be 9 times higher than that of raw apples. The effect of pectin in inhibiting cholesterol and neutral fat and the effect of inhibiting the rise of blood sugar will increase.

Baked apples can lower cholesterol, prevent high blood pressure, diabetes, asthma, constipation, edema, and eliminate wrinkles.

Baked apple

Method: Take 1 apple, wash and cut the skin into 4 pieces, remove the core. Place the apples on a plate and heat them in the microwave for 5 minutes. Eat them with a meal or by themselves. Eat one apple a day.

Tips: The baked apple is fragrant and soft, very delicious, but remember, you can only eat one. It's best to put it for dinner, eat a baked apple before the meal, and then eat some vegetables and lean meat.

Cook and eat

Antioxidant effect doubled

Of course, the method of heating apples is not only baking. If you don’t have a microwave oven at home, you can also cook apples. This is the simplest and most suitable for middle-aged and elderly friends.

Studies have shown that when apples are heated, the content of polyphenols natural antioxidants will increase significantly, which helps to reduce blood lipids, remove excess free radicals in the body, and delay aging.

Apple contains special substances such as tannic acid, pectin, and dietary fiber, so it has the dual effects of antidiarrheal and laxative.

●Unheated pectin can soften stools and play a laxative effect together with dietary fiber. The cooked pectin not only absorbs bacteria and toxins, but also has astringent and antidiarrheal effects.

Therefore, it is recommended that patients with constipation eat more fresh apples (1 apple on an empty stomach every morning and evening), and patients with diarrhea may wish to cook the apples and eat them.

●In addition, the iodine in ripe apples is 8 times that of bananas and 13 times that of oranges. Therefore, ripe apples are also one of the best fruits for preventing and treating big neck disease.

●Ripe apples can also prevent internal heat such as heat sores on lips, gum inflammation, and cracked tongue.

Boiled apple

Ingredients: apples, raisins, water

practice:

1. Cut the apple with skin into six to eight pieces, put it into a pot of cold water and cook;

2. After the water is boiled, take out the apple and eat it with the skin;

3. Add a few raisins after the apples are ripe.

Apples are best eaten with the skin when they are cooked. This is because foreign studies have shown that apple peel has stronger antioxidant properties than pulp, and can better assist in reducing blood lipids.

Apple with pork

Reduce blood pressure and blood lipids

Many people are accustomed to putting some hawthorn in stew, which can reduce blood lipids, but because hawthorn stimulates gastric acid secretion, it is not suitable for patients with gastric ulcers. You might as well put some apples in the stew, which can increase nutrition and inhibit the rise of cholesterol, and even people with a bad stomach can eat with confidence.

why?

●First, apples can inhibit the increase in cholesterol. Because apples are rich in malic acid, dietary fiber, pectin and other substances, these substances promote the conversion of blood cholesterol to bile acid, which has the effect of lowering cholesterol, so that people can avoid absorbing excessive cholesterol when eating meat.

●Secondly, the fruity aroma of apple can eliminate the peculiar smell of pork.

● Third, Apple can lower blood pressure and protect cardiovascular and cerebrovascular health.

Apples are rich in potassium salts. After entering the human blood, they can replace sodium salts and excrete them out of the body, thereby reducing high blood pressure, having a protective effect on arteriosclerosis, coronary heart disease, and cerebrovascular disease. Meat provides a "protective umbrella".

How to eat apples with pork? I recommend an eating method that is suitable for middle-aged and elderly friends. It can not only absorb the rich protein in pork, but also ingest the pectin in apple, which can ensure that plasma cholesterol will not rise.

Apple Pork Ball

Ingredients: half an apple, one bread, one egg, one pork.

Method: First cut the apple into pieces, shred the bread, mix it with apples, eggs and pork to make balls.

It turns out that the best way to eat an apple is to heat it up, whether it is roasted or boiled, or eaten with pork, to reduce the three highs and protect the cardiovascular and cerebrovascular effects to the extreme.

The fruit that doctors "hate the most" is so useful, you might as well learn to eat it! Recommend to friends and try~