Recently, a research team found that:
Eating citrus fruits may be beneficial to people who are not obese but like a high-fat diet, and can reduce the risks of cardiovascular diseases, diabetes and abdominal obesity.
The study also pointed out that flavanones, a class of antioxidant active ingredients they are rich in, can prevent or delay the development of chronic diseases caused by obesity.
In addition, citrus also has advantages in blood sugar control, and the blood sugar index is relatively low: the blood sugar index of different oranges is generally between 30 and 50, and that of grapefruit is about 25.
Citrus is rich in cellulose, plant active ingredients, pectin and organic acids, etc., which help to relieve the rate of blood sugar rise.
They are big and have a lot of water, so all kinds of oranges are often recommended to friends who lose weight.
If you lose weight, how should you eat oranges?
Common citrus fruits mainly include oranges, oranges, grapefruit, lemons, etc., and relatively rare grapefruit (also known as grapefruit).
According to the recommendation of < < Dietary Guidelines for Chinese Residents > >, 200 ~ 350 grams of fresh fruits should be consumed every day.
Friends who lose weight can reduce the amount of fruit appropriately, and it is advisable to eat an amount the size of their fist every day.
Step 1: Oranges
An orange the size of an adult fist has about 200 grams. Oranges taste relatively sour and sweeter than oranges and lemons.
In general, it is best to choose to eat before meals, which can provide some satiety in advance and avoid eating too much food at one meal. You can also choose to eat it at breakfast, which is also helpful to control the total calories.
Note: Oranges can be eaten after being peeled three or two times, and there will be the problem of eating too much if you are not careful.
2. Oranges
Oranges have the best taste among citrus fruits. There are many varieties, such as common sweet orange, navel orange, blood orange… large and small.
Like oranges, you can eat about one fist before meals and during breakfast.
Note:Some people like to drink orange juice, but it is not recommended for weight loss.
It is easy to drink too much juice at one time after juicing, and the juicing process will cause the loss of easily oxidized nutrients in fruits.
3. Pomelo
A grapefruit weighs about 3-6 kg, while eating 1-2 petals of grapefruit a day is about the same.
Pomelo may not be so suitable for single dogs who are losing weight, and it is suitable for many people to share. Of course, if you like it very much, you can still eat the pomelo that you cannot eat slowly in the refrigerator. The peeled pomelo peel can also be removed from flavor in the refrigerator.
Note: As for friends who want to make honey grapefruit tea and lose weight, please think twice. Because honey grapefruit tea is actually sugar water, you must have a proper amount.
4. Grapefruit, grapefruit
Although grapefruit is also called [grapefruit], it is actually another variety of imported fruit, so it is called [grapefruit].
A grapefruit weighs about 300g and tastes sweet and sour, much more delicious than domestic grapefruit. The disadvantage is that the price is slightly higher and it is not so suitable for local people.
Note: Friends who take some antihypertensive drugs for a long time should not eat grapefruit, which is easy to cause serious adverse reactions.
Step 5: Lemons
Lemons, it is estimated that only exotic flowers with taste failure can eat one a day.
If you soak a lemon slice in water, you can soak it in water for at least one week in a row, which is much stronger than drinking plain boiled water. Instead of sweet drinks, it will unconsciously reduce sugar, and the refreshing taste is still a little refreshing.
If the taste, price and size are considered comprehensively, it is not a particularly sweet small orange, which is most suitable for dieters. The common domestic navel orange on the market is a good choice.
Is lemon diet reliable?
Citrus fruits have these advantages, so that various diet methods based on them emerge in endlessly.
The more popular [lemon diet] on the Internet is:
Drink a lot of lemonade every day and must be accompanied by 15 minutes of exercise. There is no need to go on a special diet or fast snacks to lose weight.
It is said that the principle is: citric acid can inhibit fat accumulation, lemon aroma can avoid pressure eating, lemonade can promote blood circulation and improve metabolic power.
But under normal circumstances, lemonade is soaked relatively light, so how many ingredients in the water can maintain magical effects? Very questionable.
In addition, a small amount of citric acid is beneficial to the repair of gastric mucosa and also has the effect of helping digestion and absorption.
The essence of the so-called [lemon diet] is to increase the satiety of the stomach, dilute gastric juice, and try to eat less or even go on a diet by drinking a lot of water.
Dieting in this way to lose weight is likely to cause malnutrition and weight loss rebound. Lemon diet is unreliable, and so is what’s orange diet.
Citrus fruits are just good seasonal fruits in autumn, that’s all.