2023-07-01 05:32:57
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If you have a disease that is affected by the amount of fruit you consume, you should take care of your summer fruit intake more meticulously. [사진=게티이미지뱅크]Peach, plum, watermelon, cherry, grape, blueberry, melon. It is a typical summer seasonal fruit. The advantage of seasonal fruit is that it tastes as good as it is produced according to the flow of nature, and the price is cheap because there is more production than usual. So, those who like fruit usually wait for summer full of delicious fruits. I’m a healthy person. I don’t particularly care regarding fruit intake. However, if you have a disease that is affected by the amount of fruit intake, you should take care of your summer fruit intake more meticulously. Find out how to eat summer fruits tailored to typical diseases that are affected by fruit intake.
If you have irritable bowel syndrome, you should eat fewer peaches, plums, watermelon, and cherries.
Irritable Bowel Syndrome presents with abdominal pain, abdominal discomfort, and bowel obstruction without structural abnormalities in the intestinal tract. Since symptoms are aggravated by certain foods or stress, it is necessary to pay attention to the type of food you eat. In particular, it is good to reduce the intake of high fodmap foods. FODMAP is a general term for ingredients that are not absorbed well in the small intestine and move to the large intestine and are easily fermented by enteric bacteria. say If you eat a lot of food with high FODMAP, a lot of gas is produced due to abnormal fermentation in the intestine, which can cause severe abdominal pain or increase water content in the intestine, which can make loose stools or diarrhea worse.
Among summer fruits, peaches, plums, watermelons, and cherries have high FODMAPs. If you have severe irritable bowel syndrome, it is better to eat only a small amount of these fruits as a dessert. The exact amount of intake is different for each individual, so following eating, you should decide the amount of intake for each fruit that is easy to digest. On the other hand, grapes and blueberries with a low FODMAP can be eaten relatively comfortably. Melon is good for its FODMAP content, but it is a cold-tempered fruit, so people with frequent diarrhea or watery stools should control their intake. If the shape of the stool is noticeably loosened even following eating half a melon due to individual differences, you should eat less.
If you have diabetes, eat a fist-sized piece of fruit 1-2 times a day as a snack.
If you have diabetes, you don’t have to avoid eating sweet fruits in the summer. Instead, the amount eaten must be controlled more strictly than healthy people. Fruits are rich in vitamins and minerals, but have higher sugar content and calories than vegetables. In particular, fructose in fruit can cause complex problems in managing diabetes by increasing triglyceride and blood sugar levels if excessively consumed, so it is difficult to consume it comfortably like vegetables. You need to manage the type of fruit and how to consume it so that your blood sugar level does not rise rapidly and you do not consume excessive calories.
What experts suggest as a basic fruit intake method for diabetic patients is to eat one fist-sized fruit once or twice a day. At this time, it is recommended to eat it as a snack in the morning or followingnoon rather than a dessert to avoid a rapid rise in blood sugar. Recently, glycemic load (Glycemic load, GL, (GI x amount of carbohydrates in one serving)) / 100) is mentioned more than glycemic index (GI) as a food selection criterion for diabetic patients. GI means how quickly blood sugar rises following eating a particular food, but it does not reflect the usual intake of one food. GL was created to compensate for this advantage. In other words, even if the GI is high, the GL is usually low if the serving size is small.
In terms of GI standards, summer seasonal fruits are clearly high and low, but in terms of GL standards considering the amount of fruit consumed per serving, all summer fruits have low or normal GL (4 watermelons, 8 grapes, 3 peaches, etc.). GL classifies 0 to 10 as low and 11 to 19 as normal. However, limit daily intake to the size of a fist and eat only one type of fruit per day. For example, if you are eating a watermelon, two slices that are as thin as the size of your palm are suitable, and one slice is suitable for medium thickness.
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