Vegetables and fruit are types of food that must be included in your daily menu. The portion of vegetables and fruits recommended for adult consumption is 400-600 grams per day. Of this portion, 2/3 consists of vegetables and 1/3 consists of fruit. If analogized, in one day you are advised to consume 2.5 servings of vegetables (or equivalent to 250 grams) and 3 pieces of fruit (for example 3 medium-sized Ambon bananas, or 3 medium-sized citrus fruits)
What factors determine the best time to eat fruits and vegetables?
The work of our digestive system in processing food is one of the determinants when we have to eat fruit and vegetables.
Most fruits consist of fruit sugar, fructose. Since the first bite, the mouth will produce an enzyme that works to break down carbohydrates into easier-to-digest components. Furthermore, the work of carbohydrate-breaking enzymes in the stomach stops because the environment is too acidic. This process will continue in the small intestine to produce a simpler carbohydrate component so that it can be absorbed by the body.
Actually, fructose contained in the fruit itself is classified as simple carbohydrates. Then is it because it's shaped so simple that the fruit is digested faster than other foods? Not necessarily, because there are still other components in the fruit, namely fiber, which can slow down the digestive process.
It's different from vegetables. Vegetables have a more diverse nutritional content compared to 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 variety of nutrients and more fiber, vegetables have a longer digestion time compared to fruit.
So when is the best time to eat fruit vegetables? The answer is anytime. You might be used to eating fruit vegetables at the same time as breakfast, lunch or dinner. This is fine as long as you can meet your daily fruit vegetable needs.
When should you be careful when eating fruit and vegetables?
If you look at how vegetables are digested, there are some situations in which you might have to reconsider before deciding to eat vegetables and fruit.
1. Before exercising
You might 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 fruit vegetables that are high in fiber. Because, fiber is long digested and can cause digestive problems if you exercise with a stomach that is still filled. Give a break of approximately 2-3 hours after eating new You can start exercising.
If you want fresh dishes before you start exercising, you can try fruits that are low in fiber such as bananas, or mix your favorite fruits into smoothies to make them easier to digest.
2. Before going to bed
Eating a serving of fruit salad complete with dressing may be your snack before bed. But this is not recommended, because then our body will work to produce insulin to maintain the stability of blood sugar that rises after consuming carbohydrates.
Increasing insulin will reduce the hormone melatonin, an important hormone that works when we are going to sleep. Make sure you eat at least 3 hours before bedtime so that your body can rest to the maximum.
3. When diarrhea
Although vegetables and fruit are good for health, consuming them when you are diarrhea can worsen the frequency of bowel movements. Fiber contained in fruit vegetables helps digestion become more smooth. This is certainly beneficial if you are in good health, but you may want to avoid this when you have diarrhea.
Not that you can't eat vegetables and fruit, you can choose the type of fruit vegetable which has a low fiber content as an alternative.
Various myths about the right time to eat fruit
Here are some myths about the right time to eat fruit.
1. "You may not eat fruit in the morning on an empty stomach"
This may be done. Breakfast can be likened to 'breaking fast' after approximately 8 hours of eating nothing. A simple carbohydrate content in fruit can help you get your energy back.
However, a good breakfast according to the Ministry of Health's recommendations consists of balanced amounts of carbohydrates, proteins and fats. So, if you only eat fruit for breakfast, you may quickly feel hungry again.
2. "If you only eat fruit, your body will be more focused on digesting the nutrients"
Our bodies work uniquely, when food enters the digestive system, the enzyme released will be in accordance with the type of nutrient that is to be digested. So our digestive system has been designed to digest various types of nutrients at one time because there is no one type of food that contains only one nutrient.
3. "Eating fruit along with other foods will make flatulence"
Decomposition is a decomposition process that occurs because of bacterial action. When food enters our stomach, there are no enzymes and bacteria that can work because the environment is acidic, so it is not right to say the fruit can decompose first and the gas can cause bloating.
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