Nowadays, young people who pursue bodybuilding and slimming often use fruit as one of the choices for snacks and snacks. It is believed that dried fruits not only taste good, rich in nutrients, but also low in calories. There are also some people who will use preserved fruits, honey money, fruit chips, etc. as substitutes for fresh fruits to supplement nutrition. They think that the raw materials of preserved fruits and honey money are fruits. Eating this is the same as eating fresh fruits, and it is more convenient. But is that really the case?

Production Technology and Nutritional Value of Different Fruit Products

Dried fruit: it is a food made by air drying, vacuum freeze drying, sun drying or infrared microwave drying. In the whole process of making, neither sugar nor salt is added, and no essence, pigment and preservative are added. Therefore, dried fruit belongs to natural food.

1. For dried fruits made by air drying, the sugar, protein, fat, minerals, dietary fiber, antioxidants and some vitamins that are not afraid of heat will be concentrated. Only vitamin C and vitamin B1, which are more "hypocritical" Nutrients will be lost. 2. Dried fruits made by vacuum freeze-drying can preserve most of the vitamins because they do not need to be heated and have less oxidation. 3. Fruits are dried by sun, because they are exposed to air and sunlight, and vitamin C is lost greatly. 4. The dried fruit produced by infrared microwave drying method, due to the short production process, the fruit can be heated from the inside to the outside, the heating is more uniform, and the quality is better.

Preserved fruit: It is a food made of fresh fruit processed, blanched, pickled with sugar or honey, dried and packaged. As a result of a large number of sugar in the heating conditions slowly into the fruit, instead of the fruit of the original water, so that the preserved fruit becomes bright and transparent.

Sugar has antiseptic properties. If the preserved fruit contains more than 65% sugar, there is no need to add preservatives. Because when the concentration of sugar solution reaches 60% ~ 65%, microbial cells will produce a lot of osmotic pressure, so that the water in the microbial body is precipitated by the sugar solution, in a dehydrated state, the activity is inhibited. Therefore, the preserved fruit is not easy to deteriorate even if it is not sealed. In addition, during the production process of preserved fruit, the fruit has been in a high temperature environment, many ingredients have been destroyed, and the nutrition has been lost.

There are many kinds of preserved fruit, the market common preserved apple, preserved apricot, preserved pear, preserved peach, sugar mountain, jujube and so on. Although they have different names, they are all extremely high in sugar.

Honey money: compared with preserved fruit production process is more complex, in addition to sugar, but also add salt and other flavor ingredients. In order to reduce costs and improve flavor, some businesses often add a variety of sweeteners to honey money to reduce the amount of white sugar, and even use flavoring agents and fruit flavors. Because the amount of sugar is reduced, and sweeteners have no antiseptic effect, it is usually necessary to add some preservatives to honey money.

Therefore, the nutritional value of honey money is lower, and the salt content is often higher.

Of course, honey money is not without merit. It tastes both sweet and sour and salty, rich flavor. For some people, honey has the effect of promoting body fluid and quenching thirst and increasing appetite. People with poor appetite eat some honey felling made of mountain tips, orange peel and the like before and after meals to help digestion.

Fruit chips: such as crispy jujube, banana slices, integrated dried fruits and vegetables, etc., mostly made by vacuum frying.

Fruit crisp attractive color, crispy taste, but higher fat content and energy. The fat content of dried fruit is usually only about 1%, but the fat content of crisp fruit is as high as 10% to 20%. However, compared with ordinary fried foods, the vacuum frying temperature is lower than 100 ° C, and the oxygen partial pressure is very low, which can avoid excessive fat oxidation and the formation of carcinogens to a certain extent, so fruit crisps are relatively safe. Fried food.

Edible recommended: dried fruit (freeze-dried for the best)

From the differences in the above production process, it can be seen that among different fruit products, the highest nutritional value is dried fruit. The moisture content of dried fruits made by natural drying method is usually between 15% and 32%, while the moisture content of dried fruits made by freeze drying is below 8%. The reduction of moisture content makes the nutrients in the dried fruit highly concentrated.

Dried fruits are rich in dietary fiber and minerals, especially potassium. Compared with food, dried fruit can provide more iron. Because of the presence of organic acids, the body's absorption and utilization of iron in dried fruits is higher than that of cereals and legumes. In terms of antioxidant, yellow dried fruits such as apricot, persimmon and orange cake can preserve most of the carotenoids; while purple and black dried fruits can retain more anthocyanins and other polyphenols, such as Sangqi Dried, Ziziqian and dried blue berries. From the perspective of dietary nutrition, it is far better to treat dried natural fruits without additives as snacks for biscuit cakes with high fat and sugar. However, it should be noted that at present, some merchants in the market have added additives such as white granulated sugar in order to enrich the taste of dried fruit products with sour basic taste. Please pay attention to the ingredient list when purchasing.

Although the fruit is relatively healthy, but also can not eat more. Compared with fresh fruits, dried fruits will lose some nutrients such as vitamins. The Dietary Guidelines for Chinese Residents recommend that adults can eat 2 0 0~3 5 0 grams of fresh fruit a day. If you occasionally replace fresh fruit with dried fruit, try not to exceed 3 0 grams per day.

Warm Tip: The average freeze-dried fruit is about 30 g/bag. Remember to eat delicious and not greedy too much!