Speaking of healthy food, many people will definitely think of all kinds of sour and sweet fruits, delicious!
However, fresh fruits are not convenient to carry and preserve, so sweet dried fruits become a good choice.
However, there are also different varieties of dried fruits, some of which are very healthy, while others hide health risks…
Dried fruit is concentrated fruit
True dried fruits refer to products that do not add sugar, salt, oil and any food additives. They are the natural state of fruits after drying and dehydration. Including sun-dried, air-dried, oven-dried, freeze-dried…
For example, we often eat jujube, raisin, dried longan, persimmon, etc.
Compared with fresh fruit, dried fruit loses some water and vitamins (such as vitamin C), and also concentrates sugar, which is higher in calories. However, it also concentrates minerals, dietary fiber, antioxidants and other components. For example:
Every 100 grams of dried apples contain 450 milligrams of potassium and 8.7 grams of dietary fiber.
Every 100g dried apricot contains 1162 milligrams of potassium and 7.3 grams of dietary fiber.
The content is really good, and there are both gains and losses. It is quite good to use dried fruit as a fruit [body double] occasionally.
However, not all dried fruits are healthy…
Be careful with these [pseudo-dried fruits]
The following fruit products, although delicious, are not good for health. It is better not to eat them!
1. Fragrant and crisp crisp fruit and vegetable slices
Common crisps of fruits and vegetables are usually fried at low temperature, such as banana slices, sweet potato slices, dried okra, etc.
Although the problem of fat oxidation in fruit and vegetable crisps is not so serious compared with ordinary fried foods, the oil content is quite high because of the crisp taste.
When purchasing, you can look at the nutrition composition table. The fat content of dried fruits [without addition] is mostly below 1%, while the fat content of crisp fruits and vegetables is 10% ~ 20%, and the more you eat, the fatter you get.
In addition, after walking around in the frying pan, the vitamins and other nutrients of fruit and vegetable crisps also suffered heavy losses.
It is suggested that everyone use this money to buy fresh fruits and real dried fruits.
2. Sweet candied fruit
There are several kinds of products in candied fruits, such as preserved fruits, which are pickled with fresh fruits as the main raw material and sugar or honey and other ingredients.
Compared with real dried fruits, they have a large amount of added sugar in addition to the sugar of the fruits themselves.
The candied dates, dried kiwi fruit, dried mango, wax gourd strips, dried tomatoes, preserved apricots, candied hawthorn, etc. on the market all belong to candied fruits rather than real dried fruits.
Because there is more sugar, they are not big but heavy, and they are high in calories. The less you eat, the better.
3. Sour, salty and salty candied fruits are the most terrible.
Cool fruits and verbal products also belong to candied fruits. They taste sour, sweet and salty. They can stimulate saliva secretion, but they are the most unhealthy.
Because they not only add a lot of sugar, but also add a lot of salt in the production process!
More importantly, it is not salty at all because it is covered with sour and sweet taste.
10762 milligrams… really don’t need salt to cook!
The most common plum, tangerine peel, add Yingzi, tangerine peel Dan, etc., the sodium content may not be so high, but it is generally above 500 mg/100g, and the sodium intake standard is: no more than 2300 mg per day.
You may have eaten the salt of a meal unconsciously!
This kind of small snack, can not eat…
Dried fruit is delicious, but it should be enough.
From the perspective of dietary collocation, fruits are a very important part.
When it is not so convenient to eat fruits, it is also good to use dried fruits as substitutes for fruits. Or to use dried fruits as snacks to prepare for famine is far better than all kinds of biscuit cakes with high fat and sugar.
Although dried fruits are relatively healthy, don’t eat more.
Dietary guidelines for Chinese residents recommend that you can eat 200-350 grams of fresh fruit a day. If dried fruits are occasionally used instead of fresh fruits, try not to exceed 30 grams per day.
Take raisins as an example, there are probably so many:
As for all kinds of sweet, sour and salty candied fruits, it is really unhealthy to eat them. If you can eat less, eat less.