In modern life, the pursuit of a balance between health and taste has become a daily goal for many people. Middle-aged and elderly people, in particular, pay more attention to eating a healthy diet and often choose fruit as a staple food in the hope of maintaining health and weight in this way. However, there has always been controversy surrounding the fruit diet, especially the discussion about whether fruit as a staple food will lead to an increase in moisture in the body, which in turn will affect the function of the spleen and stomach. Some people worry that long-term consumption of fruits as a staple food may lead to an increase in the burden on the spleen and stomach, affect digestion and absorption, and even cause other health problems. Others believe that fruits are rich in vitamins and fiber, which can be beneficial for health.
When discussing the concept of fruit as a staple food, the first thing to be clear about is that fruit is indeed rich in a variety of vitamins, minerals and dietary fiber that are beneficial to the human body. These nutrients undoubtedly have a positive effect on promoting gastrointestinal peristalsis, enhancing immunity, and preventing diseases. However, relying too much on fruit as a staple food can lead to a range of health problems.
1.Nutritional imbalances
First of all, although fruits are highly nutritious, they do not provide all the nutrients that the body needs. For example, fruits are low in protein and essential fatty acids, which are essential for maintaining the body's basal metabolism and long-term health. Long-term consumption of fruit as a staple food can lead to insufficient intake of protein and other essential nutrients, which in turn can affect the normal function and repair of the body.
2."Dampness" and the burden on the spleen and stomach
According to the theory of traditional Chinese medicine, fruits are mostly cold in nature, and excessive consumption can easily lead to an increase in moisture in the body, thus affecting the transportation function of the spleen and stomach. The spleen and stomach are regarded as the "acquired roots" in traditional Chinese medicine, responsible for the digestion and absorption of food and the transformation of nutrients. If the function of the spleen and stomach decreases, symptoms such as indigestion, weight loss, and fatigue may occur, which will affect the health of middle-aged and elderly people.
3.Considerations for glycemic control
For people with abnormal glucose metabolism or those who need to strictly control their blood sugar, excessive consumption of fruits high in sugar is also a concern to be aware of. Although the sugar in fruits is mainly fructose, high intake can still lead to an increase in blood sugar levels, which is especially detrimental for diabetics.
4.Balancing strategies in practice
In the actual diet, the recommended strategy is to include fruit as part of a balanced diet rather than the only staple food option. Combining whole grains, lean proteins, healthy fats, and vegetables ensures complete nutrition while avoiding the potential risks mentioned above.
When we talk about the "wet and wet" issues that can be triggered by eating fruit as a staple food, we are actually wondering how the sugar and water in fruit can affect our digestive system. In TCM theory, "dampness" refers to dampness in the body, which can be caused by improper diet, environmental factors, or imbalances in the body's functions. In particular, the spleen and stomach are regarded as the "acquired foundation" of the human body, which is mainly responsible for food intake, digestion and nutrient absorption. When we overconsume fruits, especially fruits with high sugar content, it may lead to an increase in the burden on the spleen and stomach, affecting its transport function, and then leading to excessive dampness in the body.
Balance between spleen and stomach function and fruit consumption
During digestion, the spleen and stomach need to convert food into subtleties for the body to absorb and use. Although fruits are rich in vitamins and minerals, they are also high in sugar and water, and these properties can cause a burden on the spleen and stomach when exceeded, affecting their efficiency in converting food into nutrients. EspeciallyFor middle-aged and elderly people with weak spleen and stomach, too much cold or high-sugar fruits may further weaken the function of the spleen and stomach, manifested as indigestion, bloating and other symptoms.
Dietary advice from a scientific point of view
In order to avoid burdening the spleen and stomach, the following dietary principles are recommended:
Moderate variety:Fruit intake should be done in moderation to avoid excess, while ensuring a varied diet to ensure complete nutrition.
Choose low-sugar fruits:Prioritize low-sugar fruits such as berries, apples, and pears to reduce the impact on the spleen and stomach.
Balanced diet:Make sure your meals have enough protein, fiber, and healthy fats to support spleen and stomach health and overall nutritional balance.
Avoid eating fruits on an empty stomach:Eating fruit on an empty stomach may increase the burden on the spleen and stomach, so it is recommended to eat it as a dessert after a meal.
Choose Fruits for a Healthier Spleen and Stomach: A Practical Guide
Proper fruit intake in your daily diet is essential for maintaining a healthy spleen and stomach. The following are fruit intake methods and dietary recommendations tailored for middle-aged and elderly friends based on medical knowledge and nutritional principles:
1.Spread your intake and eat a balanced diet.
Principle 1:Do not substitute fruit for staple foods. **Although fruits are good, they cannot provide comprehensive nutrients, such as protein, fat and trace elementsThese are necessary to maintain the normal functioning of the body. It is recommended to eat fruits in moderation after each meal to replenish vitamins and fiber.
Principle 2:Moderate amounts are advisable. **The recommended daily fruit intake is between 200-350 grams, which is about the same as two medium-sized apples.
2.Choose the fruit that suits you
Be aware of individual differences. **Fruit tolerances and needs vary from population to population. For example, people with abnormal glucose metabolism should choose low-sugar fruits, such as apples and pears; People with excessive stomach acid should avoid citrus fruits to reduce irritation.
Seasonal selection. **Follow the principle of seasonality and eat seasonal fruits. Seasonal fruits are not only highly nutritious, but also easier for the body to absorb and utilize.
3.Blend well to promote absorption
Dietary fiber is paired with protein. **Fruits are rich in dietary fiber, and eating them with protein foods can not only promote the digestion and absorption of protein, but also effectively prevent gastrointestinal diseases.
Vitamin C is paired with iron. **When eating fruits rich in vitamin C, eating them with iron-rich foods can increase the absorption rate of iron and prevent anemia.
4.Pay attention to the time of intake
Avoid eating on an empty stomach. **Eating fruit on an empty stomach can easily cause stomach upsetThis is because the fruit acids in the fruit may irritate the gastric mucosa on an empty stomach. It is recommended to consume 1-2 hours after a meal.
**Choose carefully after dinner. **Consuming too much fruit at night may lead to excess energy and affect sleep quality. Choose low-sugar, easy-to-digest fruits, such as kiwi or pears, and control the amount.