An apple a day keeps me away from the disease with low-calorie and high-fiber plant elements antioxidant- 20220620 – BEAUTY & STYLE

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[Ming Pao News]In June, summer fruits will appear one after another. Watermelons, durians, pineapples, mangoes, mangosteens, lychees… are sought after by everyone.

However, according to the health survey conducted by the Department of Health, about 50% of the Hong Kong people surveyed eat less than one serving of fruit per day on average. Fruits are rich in nutrients, dietary fiber, antioxidant elements and water. As simple as an apple, it already contains a variety of nutrients. As the saying goes: an apple a day keeps the doctor away from me.

1 serving of fruit is equal to 1 medium-sized fruit (such as orange, apple), 2 small fruits (such as cloth, kiwi), half a large fruit (such as banana, grapefruit, star fruit), half a bowl of granular fruit ( Such as grapes, lychees, cherries, strawberries).

Medium-sized apple fiber accounts for 13% of your daily intake

Apples are rich in water, about 85% of their weight is water. The main calories are derived from carbohydrates (ie, consisting of fructose, glucose and sucrose) and are very low in fat and protein. In addition, apples are very rich in dietary fiber, as well as minerals and plant elements with antioxidant functions.

A medium-sized apple (with the skin) contains about 3.2 grams of dietary fiber. Based on the average adult’s recommended daily intake of 25 grams, a medium-sized apple is already 13% of the recommended intake. Dietary fiber is not absorbed by the human body, but is decomposed in the intestinal tract after eating. It can be divided into two types: water soluble and water insoluble. Soluble fiber can help lower blood cholesterol and stabilize blood sugar. In addition to fruits, grains (such as oats, barley) and beans contain soluble fiber; insoluble fiber helps intestinal peristalsis, prevents and relieves constipation, and foods such as fruits, whole grains, wheat bran and vegetables contain insoluble fiber Sexual fibers. Adequate intake of dietary fiber supports gut health.

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Kidney disease, high blood potassium can also be eaten

Apples, like other fruits, are a source of potassium. Potassium helps maintain electrolyte balance and normal cellular function in the body. It also helps reduce blood pressure and stroke risk. For people who need to control their potassium intake, such as those with chronic kidney disease or high blood potassium levels, apples are still one of the fruits of choice.

Low GI helps to stabilize blood sugar

In addition, apples also contain plant elements polyphenols (polyphenols). Two of them, quercetin and catechin, have antioxidant properties. Antioxidants help reduce the activity of free radicals in the body, and high levels of free radical activity are associated with various cancers and diseases. Antioxidants also help maintain cardiovascular health.

Although apples contain carbohydrates (also known as sugars), they are rich in soluble fiber, so the glycemic index (glycemic index) is between 28 and 45, which is low; that is, the blood sugar level is relatively stable after being digested by the stomach and intestines. A steady blood sugar rise is helpful for the health of both diabetics and obese people.

Recipe: Cooked with more apples and mashed pork chops

The implementation of “one apple a day” is the easiest way to eat apples as fruits. In addition, apples can be added to the dishes to make fresh lemon apple soda, apple diced chicken sandwich, apple diced chicken fried rice, pan-fried pork chops mixed with apple puree, etc.

Pan-fried pork chops with apple puree

Ingredients (for 2 to 3 people):

3 lean pork chops (about 260g), 1/2 green apple, 1/2 red apple, 2 tsp olive oil for cooking, 1/4 tsp sugar

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Marinade:

1 tsp soy sauce, 1/4 tsp sugar, some pepper, some ginger juice, 2 tsp cornstarch

practice:

1. Wash and pat dry pork chops, remove fat, chop loose, cut into small pieces, marinate with marinade for at least 30 minutes

2. Wash the green and red apples, peel and core them, cut into fine pieces and mince them or use a garlic machine to grind them into minced apples, heat the wok, add the minced apples, stir for about half a minute, add 1/4 teaspoon of sugar, Stir for about half a minute, remove from heat and set aside

3. In another Yijie wok, heat olive oil, fry pork chops over medium heat until golden brown on both sides, turn to low heat and fry until fully cooked

4. Mix pork chops with apple puree and serve

Nutritional analysis (1 serving):

Calories 200 kcal

Carbohydrates (sugars) 10 grams

19 grams of protein

Fiber 0.7 g

Fat 8.6 grams

Cholesterol 48 mg

Vitamin C 3.6 mg

Sodium 103 mg

For more nutrition information, please visit the Community Nutrition Services website: www.ucn.org.hk/?c=nut_services

(If the works published on this website are criticized, the purpose is to point out the errors or shortcomings of the relevant systems, policies or measures, the purpose is to promote the correction or elimination of these errors or shortcomings, and to improve them through legal channels, and there is no intention to incite others to criticize the government or others. Community generates hatred, resentment, or hostility.)

Text: Chen Zimin (United Christian Nethersole Community Health Service Community Nutrition Service Registered Dietitian)

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Editor: Liang Xiaoling

facebook @ Ming Pao Supplement

Ming Pao Health Network: health.mingpao.com

Email: feature@mingpao.com

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