Siapa yang nggak suka buah-buahan…
Apalagi dikonsumsi setelah makan sebagai pencuci mulut…
Istilah khas orang Indonesia…
Baik berupa potongan buah segar maupun jus aneka buah maupun sup buah biasanya menjadi santapan yang menemani hidangan utama kita sebagai dessert alias penutup.
Jika kita perhatikan, buah2an menjadi appetizer alias makanan pembuka pada makanan barat, western istilahnya…
Kok bisa beda ya?
Tak banyak orang yang tahu bahwa kebiasaan makan buah sebagai pencuci mulut sebenarnya kurang baik.
Makan yang benar adalah mendahulukan buah-buahan dibanding makanan utama. Setidaknya makan buah sebaiknya 20-30 menit sebelum makan besar. Mengapa demikian?
Hal ini karena kandungan gula buah membutuhkan waktu untuk dicerna. Apabila kita mengonsumsi buah setelah makan, maka biasanya justru akan membuat perut kita mengalami masalah pencernaan.
Apabila hal ini terjadi, akan ada banyak nutrisi makanan yang tak terserap dengan baik di tubuh. Makanan sehat yang kita makan, jadi tidak maksimal manfaatnya untuk tubuh.
Buah juga sangat dianjurkan menjadi makanan awal untuk sarapan. Makan pagi dengan potongan buah dan jus buah lebih disarankan dibanding makan berat dengan sepiring nasi dan lauk pauk yang menjadi kebiasaan orang Indonesia.
Hal ini karena buah bisa membantu kita meningkatkan gula darah tubuh dengan perlahan. Selain itu, makan buah yang sehat sebaiknya tidak dicampur bahan tambahan seperti mayonaise atau es krim, bahkan sebaiknya tidak ditambahkan gula maupun susu kental manis.
Buah yang sehat untuk dikonsumsi adalah buah-buahan segar. Buah jenis ini lebih baik dibandingkan dengan buah yang diproses atau buah kalengan.
Makan buah saat perut kosong sangat baik bagi tubuh kita. Hal ini karena pada saat itu tubuh lebih mudah menyerap zat gizi dari buah-buahan tersebut secara maksimal…
Why Fruits Should Be Eaten?
Including a wide variety of fruits into your daily diet is ideal for optimal health. Next to vegetables, fruits are indeed among nature’s most nutrient-dense foods. Although fruits are remarkably high in nutritional value, there are some simple dos and don’ts to consider when consuming them.
DO: Do: Adhere to recommended servings sizes.
On the average, you should consume 2-4 servings of fruit per day. Just like any other food, fruits contain calories and, believe it or not, if they are consumed in excess, weight gain and other health problems can result. A serving constitutes 1/2 cup of fresh, canned, or juiced fruit, 1 small whole fruit (the size of a tangerine or plum), or 1/4 cup of dried fruit (raisins or cranberries).
DO: Do: Track your fruit calories.
If you’re trying to lose weight or maintain a weight loss, failing to keep track of your fruit calories can sabotage your efforts. If you’re not tracking your calories, you can easily consume in excess of 500 calories a day in fruit alone. That’s equivalent to a weight gain of four pounds per month. Although fruits are very nutrient-dense, you must be cognizant of how much you consume on a daily basis.
DO: Do: Consider your intake of fruit sugar.
In order to limit your daily consumption of sugar, it is important to be mindful of your intake from fruits and other food sources, as sugar is everywhere. Many fruits house very large quantities of sugar in the form of fructose (fruit sugar). This is not a good thing. Excess consumption of sugar triggers insulin surges from the pancreas, which prompt the body’s cells to store it in the form of glucose for later use. Glucose that is not utilized by the body is converted into fat and stored as adipose tissue. Moreover, continuous surges of insulin can cause the body’s cells to become less sensitive to it, which contributes to the development of type 2 diabetes.
DON’T: Don’t: Eat more fruits than vegetables.
In general, produce in the forms of vegetables and fruits are at the top of the list when it comes to nutrient-dense foods. However, most vegetables trump fruits, as they are usually higher in essential vitamins and minerals but lower in overall calories and sugar. To avoid excess calories, and fruit sugar, use a fruit-to-vegetable ratio of at least 1:2 or even 1:3 when consuming produce. In other words, for every 2 servings of fruit you eat consume 4-6 servings of vegetables. Using this ratio will surely keep you in good health.
DON’T: Don’t: Consume fruit-heavy juices or smoothies.
If you regularly drink fruit juices or smoothies prepared with 2-3 bananas and handfuls of berries you may want to change it up. Given that 1/2 of a medium-sized banana constitutes one serving of fruit, two bananas represent four servings. Add more fruit and you’re well over the recommended daily serving. Moreover, two bananas can house in excess of 220 calories and over 40 grams of sugar, which is equivalent to a canned soft drink. Be sure to include plenty of vegetables in your juices or smoothies in order to minimize the calories and sugar while maximizing the nutritional quality.
DON’T: Don’t: Limit your diet to just one type of fruit.
When consuming fruits as part of a healthy, balanced diet it’s best to implement variety. No single fruit will give you everything you need as each has a different composition of nutrients that have varying affects on the body. While one fruit may be rich in phytonutrients like carotenoids or flavonoids, it may be low in niacin, potassium, or other nutrients that are crucial in sufficient quantities for proper functioning of the body. Consuming a diverse range of fruits ensures that you are getting adequate amounts of all essential vitamins, minerals, and phytonutrient compounds.
When it comes to essential vitamins, minerals, and disease-fighting phytonutrients, fruits are among the best foods around. Although their good qualities far outweigh the bad, it is best to consume fruits in moderation for optimal health..
It is widely recognized that regular consumption of fruit is important for good health. Fruits house large quantities of vitamins and minerals which the body needs to carry out vital functions and everyday activities. Eating fruit before meals can support weight loss, long-term weight management, and disease prevention. Here are some nutritional qualities of fruit that make it especially beneficial when eaten just prior to mealtime.
Quick Rate of Digestion
Fruits are simple carbohydrates comprised of all-natural sugars (fructose) so the body quickly digests them. This is a good thing, especially when fruit is consumed before mealtime as it can serve as a quick fix to quiet hunger pangs. Due to its rate of digestion, consuming whole fruit before a meal also reduces the possibility of gastrointestinal disturbances. Fruit consumed after a meal may be held in the stomach until slowly digesting foods (starches, meats, and dairy products) are released into the intestines. As such, initially eating foods that digest slower may cause the quickly digesting fruit to ferment, which can produce gas, indigestion, and other gastrointestinal disturbances.
High in Dietary Fiber
Enjoying a piece of whole fruit just prior to a meal may help you eat less. This is primarily because fruit is high in dietary fiber, which creates a sense of fullness in the stomach reducing the urge to overeat. Due to its fiber content, regular consumption of fruit can also lower the risk of obesity and many other chronic diseases including heart disease, type 2 diabetes, and various forms of cancer.
Rich in Vitamins and Minerals
Fruits contain a wide range of vitamins and minerals that support proper functioning of the cells, tissues, and organs of the body. Many of these vitamins and minerals also contain key antioxidants that prevent disease by counteracting damage from free radicals. Consuming fruit before meals allows for better absorption of these vital nutrients.
Low in Calories
Calorie management is absolutely critical for weight loss and long-term weight management. Most fruit is naturally low in calories. As such, eating a piece of whole fruit or a small fruit salad is an ideal way to enjoy a healthy, nutritious appetizer without exceeding your daily calorie budget.
Quick and Convenient
In addition to being extremely nutrient-dense, whole fruit is a quick and convenient food that can easily be consumed before any meal. Whether you’re eating at home or on the go, you can include an apple, an orange, or a handful of grapes as a delicious prelude to your main course.
Eating whole fruit before a meal is a great way to reap its full nutritional benefits while controlling and curbing your appetite to reduce overeating. While fruit juice and fruit purees (applesauce) can also be part of a healthy, balanced diet, they don’t offer the same effects as whole fruit when consumed prior to mealtime.
Nah, Jika sudah tahu berbagai manfaat baik di atas, masih malas makan buah?
Yuk Kita ubah kebiasaan makan buah!
Dan dapatkan manfaat baik makan buah segar dengan cara yang benar…
Nina Cherie, PhD, is an avid researcher, educator, and advocate for lifestyle medicine dengan berbagai perubahan