If the analogy, in a day you are advised to consume 2.5 servings of vegetables (or equivalent to 250 grams) and 3 pieces of fruit (eg 3 medium banana Amber, or 3 medium-sized oranges)
What are the factors that determine the best time to eat fruit and vegetables? The work of our digestive system in food processing is one of the determinants when we should eat fruits and vegetables.
Most fruits consist of fructose fruit sugar. Since the first bite, the mouth will produce enzymes that work to break down carbohydrates into more easily digestible components.
Furthermore, the work of carbohydrate breakdown enzymes in the stomach is stopped because the environment is too acidic. This process will continue again in the small intestine to produce a simpler carbohydrate component so it can be absorbed by the body.
Actually, the fructose contained in the fruit itself is classified as simple carbohydrates. Then whether because it is simple shaped fruit more quickly digested than other foods? Not necessarily, because there are other components in the fruit of fiber, which can slow the process of digestion.
Different again with vegetables. Vegetables have more diverse nutrients when compared with fruit, because there are carbohydrates, proteins, and also fat in the vegetables you eat.
Each nutrient undergoes a different process with different enzymes. With more varieties of nutrients and higher amounts of fiber, vegetables have a longer time to digest than fruits.
So when is the best time to consume fruit vegetables? The answer is anytime. You may be consuming fruit vegetables at the same time as breakfast, lunch or dinner. This is fine as long as you can meet the needs of your daily fruit vegetables.
When should we be careful when eating fruits and vegetables?
If you look at how fruit vegetables are digested, there are some circumstances where you may have to reconsider before deciding to eat vegetables and fruit.
1. Before exercising
You may want to eat more vegetables and fruits, especially if you're on a diet. But if you want to exercise, you are not advised to eat vegetables or fruit high in fiber. Because, old fiber is digested and can cause digestive problems if you exercise with a stomach that is still filled. Give a break of 2-3 hours after a new meal You can start exercising.
If you want fresh dishes before you start exercising, you can try low-fiber fruits such as bananas, or make your favorite fruit vegetable mix into smoothies for easier digestion.
2. Before going to sleep
Eating a serving of fruit salad complete with dressings may be your snack before bed. But this is not recommended, because then our body will work to produce insulin to maintain stable blood sugar levels after eating carbohydrates.
Rising insulin will lower the hormone melatonin, an important hormone that works when we want to sleep. Make sure you eat at least 3 hours before bedtime so that your body can rest with maximum.
3. While diarrhea
Although vegetables and fruits are good for health, but eating them when you are diarrhea can aggravate the frequency of defecation. Fiber contained in fruit vegetables to help the digestion become more fluent. This is certainly beneficial if you are in a healthy condition, but you may want to avoid it while diarrhea.
Not that you should not eat vegetables and fruits, you can choose the type of fruit vegetables fiber content is low as an alternative.
Various myths about the right time to eat fruit
Here are some related myths about the right time to eat fruit.
1. "Can not eat fruit in the morning on an empty stomach"
It can be done. Breakfast can be likened to 'break the fast' after approximately 8 hours of not eating anything. The simple carbohydrate content in the fruit can help you regain your energy.
However, a good breakfast according to the Ministry of Health recommendation consists of carbohydrates, protein, and fat with a balanced amount. So, if you only eat fruit for breakfast, you may soon be hungry again.
2. "If you eat only fruit, the body will be more focused to digest its nutrients"
Our bodies work uniquely, when food enters the digestive system, the enzyme removed will correspond to the type of nutrients to be digested. So our digestive system has been designed to digest different types of nutrients at one time because there is no single type of food containing only one nutrient.
3. "Eating fruit together with other foods will make the stomach bloated"
Decomposition is the process of decomposition that occurs due to the work of bacteria. When food enters our stomach, there are no enzymes and bacteria that can work due to its acidic environment, so it is less accurate to say that the fruit can decompose first and the gas can cause bloating.
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