Which fruit as more nutritious?

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Nowadays, dried fruit has gradually become the new favorite of snacks, and it is loved by more and more people. It is not only tasteful and delicious, but also easy to carry. However, a recent investigation on the “fruit dried fruit” has caused widespread concern.

The results of the Nanjing Quality Inspection Institute showed that no preservatives or sweeteners were detected in the four dried fruit products. Of the 8 batches, 5 batches of samples detected vitamin C, and 3 batches of samples did not detect vitamin C.

Among them, in addition to the fresh bananas due to the variety of vitamin C content did not reach the detection line, pineapple and dried persimmon two dried fruit products were also found no vitamin C.

The content of vitamin C in strawberry and strawberry is not much different. The content of vitamin C in strawberry is slightly higher than that in fresh strawberry. The tester analyzed that this may be related to the production process of strawberry.

So is there such a difference in nutritional nutrition and real fruit? Can dried fruit replace fresh fruit? Here is the science for everyone.

How is the dried fruit made?

The dried fruit is prepared by washing, slicing and other fruits, and then removing most of the water contained by natural air drying, drying, low-temperature freeze-drying, frying and dehydration, and the like. Among them, natural drying and drying are traditional methods, and low-temperature freeze-drying, frying dehydration, etc. are industrial methods.

Air drying (drying) and low-temperature freezing process are more natural, only the fruit is concentrated, and the dehydration of fried fruit will increase the content of dried fruit oil, which is not suitable for health. For example, many people eat fruit and vegetable chips, which are often made by frying and dehydrating; while common dried strawberries, okra and other dried fruits are freeze-dried, and the processing process is more complicated, and the freeze-drying process Not only does it retain the fresh fruity flavor, it also becomes crispy.

Therefore, dried fruit (dried), vacuum dehydrated dried fruit should be the first choice for health.

Image from the network

Dried fruit and fresh fruit

What is the difference in nutrition?

Although the dried fruit concentrates some nutrients (such as dietary fiber) in fresh fruits and vegetables, it seems to be more nutritious and more essential. However, due to the processing technology of dried fruit, some heat-tolerant nutrients such as vitamin C, vitamin B1 and some polyphenols in fresh fruits will be lost during processing.

As for the results of the test at the beginning of the article, the vitamin C content of strawberry and strawberry is not much different. The inspector of the National Food Quality Inspection Center of Nanjing Quality Inspection Institute said that the freeze-drying technique completely preserves vitamin C without using high temperature. content. In addition to the loss of quality and water loss, the vitamin C of the freeze-dried strawberry is enriched, so the content is higher than fresh.

However, the results of sugar test showed that the total sugar content of dried fruit products was generally higher than that of similar fresh fruits. Among them, the total sugar content of dried persimmon and jackfruit is more than three times that of the same kind of fresh fruit, and the total sugar content of strawberry is 9 times of the total sugar content of fresh strawberry.

Can fruit removal completely replace fresh fruit?

Taking lyophilized fruit closest to fresh fruit as an example, even if it does not contain any preservatives, the appearance and volume are comparable to fresh fruit. However, the lyophilized fruit is enriched by removing most of the water contained therein, so the heat is increased several times. If the moisture content of an apple is 85%, the dried apple water content is 5%, then eating 200g of apple dry is equivalent to the intake of 1.3kg of fresh apples, which means that it eats 4 Fresh apples.

If you add extra sugar, oil, salt and other ingredients, the nutrition will be greatly reduced. For example, low-temperature fried fruit and vegetable chips contain a lot of fat. The content of fat in fresh fruits and vegetables is usually less than 1%, and the fat content of fruits and vegetables can be as high as 10% to 20%. In addition, after drying, a large amount of sugar is concentrated, and if eaten too much, the risk of obesity is increased.

Therefore, no matter whether it is nutritional value or deliciousness, the nutrition of any fruit product can not be compared with fresh fruit.

How to properly eat the dried fruit?

1, choose no added dried fruit

Eat off the dried fruit, it is recommended to choose products without additional sugar (such as white sugar, maltose), oil, salt and any food additives. The most straightforward way is to look at the ingredients list. There should be only fruits and vegetables in the ingredient list, but no other ingredients.

If you eat fruit and vegetable chips, it is recommended to choose non-fried process technology, such as lyophilization. You can also look at the ingredients list. There are vegetable oils in the fried vegetable and vegetable chips, and there is no lyophilized.

2, control the intake of dried fruit

For the intake of dried fruit, it is recommended not to exceed 30 grams per day, and the amount of fruit or staple food should be reduced accordingly after consumption to avoid excessive intake of total calories. If you are eating fried vegetables, you should also pay attention to controlling the total fat intake per day.

Special groups should be used with caution

Some fruits themselves are already high enough in sugar. In order to make the fruit taste better, and to provide a certain antiseptic effect, the merchant will add more sugar. Therefore, children, the elderly, obese people and diabetics should carefully choose such dried fruit products.

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