Apple eating plan - fitness diet - Fitness muscle gain network

Nutritional characteristics of apples:
Each 100 grams of apple pulp contains 0.2 grams of protein, 13.5 grams of carbohydrates, and 0.2 grams of fat. Apples contain vitamins including vitamin C, vitamin D, and carotene. They are also rich in minerals, including calcium, potassium, phosphorus, iron, zinc, sodium, etc. Among them, potassium is the most abundant. Potassium cooperates with calcium and magnesium to maintain the normal function of the heart. It is closely related to the automaticity, conductivity and excitability of the myocardium, and has a protective effect on the cardiovascular system. The intake of potassium ions can resist the increase in sodium. It has a significant blood pressure reducing effect. Therefore, apples are an essential fruit in the diets of patients with cardiovascular and cerebrovascular diseases, hypertension, and nephritis and edema. It also contains malic acid, citric acid, tartaric acid, tyrosine, P-coumaric acid, naringenin, naringin, sorbitol and citrin. The energy of every 100 grams of apples is about 52kcal. The total energy provided varies greatly depending on the type and ripeness of the apples. The flavonoids and flavonoid oxidants contained in apples can protect lung function and improve the respiratory system in pollution and smoke environments.

An apple can gently brush away your busy fatigue
Eat an apple
Antioxidant, improve intestinal condition
Apples contain a large amount of flavonoids and flavonoid antioxidants, which can reduce the damage of free radicals to body cells and also have anti-cancer effects. A scientific research result reported in the American "Nature" magazine shows that eating an apple a day can effectively prevent cancer. The polyphenols in apples also have significant anti-radiation capabilities, erecting a very good protective barrier for office workers who spend long periods of time in front of computers and in mobile phone signals. Apples can also be added to dishes to help remove the fishy smell of meat and improve its flavor.
Office workers who sit for long periods of time, have a sedentary lifestyle, and the dry air in air-conditioned rooms, and insufficient water replenishment, are prone to constipation. The pectin contained in apples will retain moisture in the intestines, making stool soft and easy to pass. Moreover, pectin will be almost completely fermented by the bacteria in the intestines, providing nutrients for the probiotics in the intestines and stimulating the growth of the probiotics.
Homemade Apple Pie:
[Tips: According to foreign research, the content of polyphenols and natural antioxidants in apples will increase significantly after heating. Polyphenols can not only lower blood sugar and blood lipids, but also have antioxidant, anti-inflammatory and bactericidal effects. Ripe apples can also prevent and treat internal heat phenomena such as lip sores, gingivitis, and tongue fissures. Many folk remedies also introduce steaming apples with other ingredients or medicinal materials to treat various types of bronchitis. 】
Ingredients: 100 grams of flour, a little salt, 50 grams of butter cut into small pieces, 3 tablespoons of cold water (cake crust)
1 red apple or green apple (depending on personal taste), 1 egg, a little sugar (filling)

Flour + salt + butter flakes, knead evenly with your hands
Sprinkle in cold water and knead into dough
Knead the dough into a ball, then roll it into a dough of suitable size
Spread butter on the baking tray, place the dough on the baking tray and set aside
Place an appropriate amount of apple crumbs on the dough and sprinkle with sugar
Beat the eggs + sugar with a whisk and pour it on the apple slices
Preheat the oven for 15 minutes, the temperature is 180 degrees, and the baking time is 20 minutes

Drink an apple
Relieve muscle fatigue and increase appetite
The rich organic acids in apple juice can promote sugar metabolism in the human body, decompose acidic metabolites such as lactic acid and acetone in the muscles, reduce muscle soreness, and thereby eliminate muscle fatigue. of fatigue. When the human body lacks vitamin C, the ATPase activity in the human heart and skeletal muscles will be significantly reduced, and fatigue and muscle weakness will easily occur. Rich vitamin C can be obtained in large amounts from fresh apples. About 100g of Fuji apples contain Contains 10mg of Vitamin C.
The fast pace of life and stressful work often make us feel poor appetite and tasteless food. Malic acid, citric acid, tartaric acid and other ingredients make apple juice taste sweet and sour, which is very helpful for increasing appetite. When the apple is chewed thoroughly, these acidic components can also eliminate bacteria in the mouth and remove odor from the mouth. A glass of apple cider vinegar after drinking can also speed up alcohol consumptionmetabolism and relieve the headache after drinking the next day.
Homemade Apple Cider Vinegar:
Materials: 2-3 apples, a bottle of rice vinegar, a sealed glass jar (wash and dry), a pack of rock sugar
Method:
1.Wash the apples, dry them, remove the seeds and slice them into slices
2.Canning. A layer of apple slices, a layer of rock sugar... are stacked one after another (approximately the ratio of apples to rock sugar is 5:2). After filling, pour in rice vinegar until all apple slices are covered.
3.Seal the jar and store it in a cool, dry place.
4.You can drink it after three months. It will become more fragrant with age, but it is best to drink it as soon as possible after opening the lid

Smell the apple
Studies have found that the components of apple aroma contain 92% alcohol and 6% carbonyl compounds. The rich aroma of apple has a strong sedative effect on human nerves. It will relax people's spirits and induce people to fall asleep. Clinical experiments have proven that the aroma of apples has a significant effect in eliminating psychological depression.
So, put an apple with a rich fruity aroma on the bedside, maybe you no longer need to count lambs tonight.

The Apple Debate: Does the Apple Diet Really Help You Lose Weight?
The specific method of losing weight with apples - only eat apples every day during the weight loss period. You can eat them according to people's usual eating habits of morning, noon and night. It is better not to feel hungry.

True: Apple meal is a classic weight loss diet
Debater’s basis 1:
Don’t worry about excessive calories
Apples have very low calories. A medium-sized apple weighs about 250 grams. The total energy an apple can provide is about 130kcal, of which the energy-providing components are mainly carbohydrates. , the protein and fat content are very small, and eating a large amount will not bring excess protein and fat to the body.
Debater’s basis 2:
Don’t worry about hunger
A medium-sized unpeeled apple provides 3.9 grams of fiber, mainly pectin, a soluble dietary fiber. Dietary fiber has a strong sense of satiety, and pectin has the effect of stabilizing blood sugar concentration, which can reduce mood swings and unstable energy supply in dieters.
Debater’s basis 3:
Can lower blood lipids and remove waste from the body
The pectin in apples can promote the excretion of fat, neutral steroids and bile in the feces, effectively lower cholesterol, and reduce the prevalence of diseases such as vascular sclerosis. Dutch scientists once reported that eating an apple a day increases bile excretion and bile acid concentration, which helps the liver excrete more cholesterol, which is particularly important for preventing cardiovascular disease.

Contrary: Apple meals cannot help you lose weight, but are harmful to your health
Debater’s basis 1:
Insufficient calories, unable to persist, prone to rebound
The apple meal weight loss method generally has no limit on the number of apples. Assuming that you eat one apple for breakfast and two apples for lunch and dinner, then the total amount of apples for the day will be Caloric energy intake is approximately 650kcal. The safe diet level for long-term weight loss should provide no less than 1000kcal of dietary energy per person per day. Eating only apple meals often does not reach the caloric level of a safe diet for weight loss. Therefore, we often see people who use apple meals to lose weight suddenly drop sharply and then rebound quickly. This is mainly because the calories are not enough to meet the daily physiological metabolism and life needs of the human body, and they cannot maintain this level. Low-calorie diet.
Debater’s basis 2:
Severe nutrient deficiencies, insufficient protein, and decreased physical fitness
During healthy weight loss, protein intake should be appropriately increased to ensure low sugar and appropriate amounts of fat. Under normal circumstances, the proportion of carbohydrates is 55-60%, fat is 20-25%, and protein is 5-20%. The calories in apples mainly come from carbohydrates, with very little protein. Therefore, a simple apple meal cannot meet the protein needs of people losing weight. Protein intake can increase the thermogenic effect of food, while an increase in lean body mass is also conducive to an increase in basal metabolic rate and increased calorie consumption. Therefore, if you simply regard apples as your only food, you will only end up with a gradual decrease in your basal metabolic rate. You will also be prone to a decline in physical fitness, immunity, frequent dizziness, and loss of energy.
Apple meals are almost out of stockWithout the absorption of fat-soluble vitamins, if you eat apple meals for a long time to lose weight, the problem of vitamin A, D, E, and K deficiency will be highlighted.

Nutritionist recommended apple recipes:
Different foods contain nutrients in different proportions, and no one food can contain all nutrients. The same goes for Apple. However, Zhengfang has listed many beneficial nutrients in apples. Therefore, it is recommended that fat friends can choose apples in their weight loss meals, but they can also adopt an improved apple weight loss method and add apples as a weight loss fruit or side dish to their weight loss recipes. .

Apple weight loss menu

Green apple salad (ingredients: green apple, corn, yogurt)
Fried Chicken Breast with Apple (Ingredients: Green Apple, Skinless Chicken Breast, Celery)
Apple-stuffed beef slices (ingredients: apple, lean beef, onion)
Apple Roast Beef Roll (Ingredients: Apple, Lean Beef, Asparagus)
Apple smoothie (ingredients: whey protein, red apple or yellow apple)

Debate Topic 1:
Fruit: Fruit should be eaten before meals
Debater’s basis:
1. Most of the nutrients in fruits are water-soluble and easy to be absorbed, so the nutrients in the fruits will be digested and absorbed quickly in the intestines and stomach. But if you eat fruit after a meal, because there is still other food waiting to be digested in the stomach, the nutrients in the fruit are not only difficult to absorb, but may also easily cause digestive disorders.
2. The same amount of fruit has lower calories than other foods. Its average calories are only 1/4 of the same weight of pasta and about 1/10 of the same amount of meat. Therefore, eating fruit before meals can make the stomach feel full, which will relatively reduce the caloric intake of other foods and avoid excessive caloric intake.
3. Fruits are raw foods. If you eat raw foods and then eat cooked foods, your body will not have reactions such as an increase in white blood cells, which will help protect the human immune system, thereby enhancing the ability to prevent disease and cancer.
4. If you eat fruits after meals, the fructose contained in the fruits cannot enter the intestines in time and stays in the stomach for fermentation, producing organic acids, which can cause abdominal distension and diarrhea.

Contra: Fruit should be eaten after meals
Debater’s basis:
1.Fruits are raw and cold foods, and eating them before meals can easily cause gastrointestinal discomfort. Moreover, many fruits containTannic acid and other acidic substances can easily combine with gastric juice to form acidic clots, which greatly affects the function of the digestive system and causes gastrointestinal discomfort.
2.Most fruits contain various organic acids, such as lemons containing a large amount of citric acid, apples containing a large amount of malic acid, grapes containing tartaric acid, etc. These organic acids can stimulate the secretion of digestive juices. Eating an appropriate amount of fruit after a meal is very beneficial to digestion.
3.Fruit is rich in vitamins, minerals and dietary fiber. Fruit after a meal can supplement the deficiency of these ingredients in the meal and help the body achieve a balanced diet faster and better.
4.Facts speak louder than words. In real life, many restaurants will serve the dishes and staple food first, and the fruit plate last. Moreover, in many places there is a custom of "consequences after eating", which is an indisputable fact.

Nutritionist Analysis
Both sides have their own reasons. In fact, there are many types of fruits, and the eating time of different fruits is also different. But generally speaking, fruits are best eaten on a semi-fasting state, such as 10 a.m. and 4 p.m. If you don’t have time during the day or forget to eat fruit, you can eat it 1 hour after dinner, and 2 hours before going to bed at the latest.
Eating fruit on a semi-fasting stomach:
« Fruits and gastrointestinal digestive juices are fully decomposed, and nutrients can be better absorbed
« Stabilize blood sugar levels in the body in a timely manner, keep the brain full of energy, and achieve energy relay
« Fruits are rich in pectin, cellulose and other dietary fibers, which can absorb fat and cholesterol and reduce the amount of fat in the previous meal. Fat absorption can also absorb water and expand, enhancing satiety and reducing food intake for the next meal

TIPS for fruit food machines:
« Fruits that cannot be eaten on an empty stomach: persimmons, tomatoes, hawthorns, lemons, apricots
Reason: Fruits contain a lot of tannic acidic substances, which stimulate the secretion of gastric juice and form acidic substances, which hinders digestion.
«Fruits that can be eaten before meals: apples, pears, watermelon, melon
Reason: Rich in dietary fiber and moderate sugar content, it helps to enhance the feeling of satiety without excessive calories. Eating it before a meal can reduce the amount of food eaten during the meal and contribute to weight control. Moreover, VitC is easier to digest and absorb.
« Fruits suitable for eating 1-2 hours after a meal: pineapple, kiwi, tangerine, orange, grape
Reason: The enzymes in these fruits help digest and absorb food and improve gastrointestinal function.

Debate question 2: How to eat apples
Fruit: Fruits can replace vegetables
Debater’s basis:
1. Fruits are rich in vitamins and minerals, which can well supplement the body with nutrients such as vitamin C, B vitamins, potassium and pectin. These ingredients play a very important role in health.
2. Unlike vegetables, fruits are generally eaten raw. Their nutrients will not be lost during cooking, and the various ingredients in the fruits can be retained to the maximum extent.
3. Vegetables have thick fiber and poor taste, while the organic acids and aromatic substances contained in fruits can promote appetite and help nutrient absorption.

Contra: Fruits cannot replace vegetables
Debater’s basis:
1. Although the vitamins and minerals in fruits are rich, they are still far lower than those in vegetables. If you don’t eat vegetables, fruits alone are definitely not enough to provide adequate nutrients.
2. Vegetables are usually relatively fresh, especially leafy vegetables, which cannot be stored for a long time, so they must be eaten promptly after purchase. The fruits now on the market can be stored for a long time through waxing, adding chemicals, etc. Although the properties appear to be unchanged, the nutritional content will gradually decrease over time.
3. There are many varieties of vegetables. Different colors and types of vegetables have different nutritional values. For example, the chlorophyll, lutein, lycopene, anthocyanin, etc. contained in vegetables, as well as the aromatic substances in them, give vegetables rich colors, flavors and aromas, which not only stimulate appetite, but also have many special biological properties. active. These are things that fruits don’t have.
Nutritionist analysis:
Ancient Chinese people proposed "five vegetables are supplements and five fruits are supplements" thousands of years ago, which clarified the relationship and status between vegetables and fruits. To this day, this has proven to be wise and effective. In the diet, vegetables and fruits complement each other and cannot replace each other. This is the ChineseThe Nutrition Society clearly stated in the Dietary Guidelines for Chinese Residents (2007). Therefore, this time the nutritionist firmly supports the opposing view.
Fruits cannot replace vegetables
There are far more varieties of vegetables than fruits. In addition to stems and leaves, there are also root vegetables, fresh beans, eggplant, fruits, melons, onions and garlic, and aquatic vegetables. Categories, yams and wild vegetables. The nutritional composition and content of different types of vegetables vary greatly. For example, the protein in beans is the only complete protein in plants, which is unmatched by fruits. Even onions and garlic, which are often used as side dishes, contain phytochemicals such as allicin, which have unique nutritional characteristics and effects.
The nutritional content of vegetables and fruits is very different, and there are also great differences between different fruits and different vegetables. But generally speaking, dark vegetables have higher levels of vitamins, minerals, and dietary fiber than fruits.

Nutritional composition table of different types of food
Unit:/100g edible portion

Category type Vitamin A (μgRE) Vitamin C (mg) Vitamin B1 (mg) Potassium (mg) Magnesium (mg) Dietary fiber (g) fruitapple 3 4 0.06 119 4 1.2 banana 10 8 0.02 256 43 1.2 Grape 8 25 0.04 104 8 0.4 pawpaw 145 43 0.01 18 9 0.8 Pineapple 3 18 0.04 113 8 1.3 vegetable Chinese cabbage 20 31 0.04 -- 11 0.8 broccoli 1202 51 0.09 17 17 1.6 yam 3 5 0.05 213 20 0.8 cucumber 15 9 0.02 102 15 0.5 white radish 3 twenty one 0.02 173 16 1.0

Vegetables cannot replace fruits
Most fresh fruits contain 85-90% water, which is a very popular way of replenishing water for many people.
Fruits contain more carbohydrates than vegetables, mainly in the form of monosaccharides and disaccharides. For example, apples and pears are mainly composed of fructose, while grapes and strawberries are mainly composed of glucose and fructose. These simple sugars are easily absorbed into the bloodstream and can be supplemented in a timely manner to prevent blood sugar from falling.
The organic acids in fruits, such as tartaric acid, citric acid, and malic acid, are richer than vegetables. These organic acids can stimulate the secretion of digestive juices in the human body. At the same time, organic acids have The stability of VitC has a protective effect. During the cooking process of vegetables, water-soluble vitamins such as VitC and B vitamins are lost more.

The Chinese Nutrition Society recommends that Chinese adults consume 300-500g of vegetables every day, preferably half of dark vegetables, 200-400g of fruits, and pay attention to increasing the intake of potatoes. . It is recommended to include “vegetables in every meal and fruits every day” in the daily diet.

Targeted groups Recommended fruit list Fat loss and body shaping person Apple, mango, papaya, grapefruit, dragon fruit bodybuilder Banana, grape, watermelon, kiwi, cantaloupe, strawberry Computer family Kiwi, lemon, mango, orange diabetic Apple, pear, peach, grapefruit Hypertensive patients Hawthorn, watermelon, pear, pineapple People with dry stool Bananas, peaches, oranges

Related links:
What is fruit?
Fruit refers to edible succulent plant fruits.
Generally speaking, fruits have the following four characteristics: 1. Rich in juice; 2. Containing more soluble sugar, and many also contain volatile aromatic substances; 3. Usually eaten raw ; 4. Can be consumed independently of three meals. The better it is in line with these four characteristics, the more "fruity" it feels to people.Feel.
For example, although tomatoes are rich in juice and contain soluble sugars, they are not traditionally eaten raw or separately from meals, so we It is usually classified as a vegetable; however, cherry tomatoes, a small fruit variety of tomatoes, are specially eaten raw and are often eaten independently of three meals, so cherry tomatoes are classified as fruits.