低糖减重营养好 五月必吃的6种水果你得这么挑

Core Points - The article presents a list of must-eat fruits for May, highlighting their health benefits and nutritional values. Group 1: Loquat - Loquat has low calories at 41 kcal per 100 grams, lower than common fruits like apples and pears [3] - It has a low sugar content of 9.3 grams per 100 grams and a glycemic index not exceeding 55, making it suitable for those managing blood sugar levels [4] - Loquat is rich in carotenoids, with a content ranging from 300 to 4400 micrograms per 100 grams, providing antioxidant benefits and eye protection [5] - The fruit contains up to 92% water, aiding in hydration and digestion [5] - Tips for selecting loquat include looking for intact fuzz on the skin, deep orange or yellow color, and medium-sized, oval-shaped fruit [6][7] Group 2: Cherry - Cherry has low calories at 46 kcal per 100 grams, comparable to loquat [12] - It contains 10.2 grams of sugar per 100 grams but has a low glycemic index of 22 [13] - Rich in anthocyanins and other polyphenols, cherries provide antioxidant properties [14] - The potassium content is 232 mg per 100 grams, beneficial for blood pressure management [15] - Selection tips include checking for fresh stems, choosing deep-colored varieties, and ensuring a firm texture [16][17] Group 3: Mango - Mango has low calories ranging from 35 to 52 kcal per 100 grams and a sugar content of 8.3 to 12.9 grams per 100 grams [21] - It contains carotenoids up to 2080 micrograms per 100 grams, beneficial for eye health [21] - The vitamin C content can reach 14 to 23 mg per 100 grams, enhancing antioxidant capacity [21] - Tips for selecting mango include looking for a smooth skin, golden color, and a fragrant aroma [22][23] Group 4: Mulberry - Mulberry is high in anthocyanins, with a content of 14 to 347 mg per 100 grams, and vitamin C at 36.4 mg per 100 grams, making it a strong antioxidant [29] - It contains 4.1 grams of dietary fiber per 100 grams, promoting digestive health [30] - Selection tips include choosing deep-colored berries and checking for fresh stems [31][32] Group 5: Yangmei (Waxberry) - Yangmei has low calories at 30 kcal per 100 grams and a low sugar content of 6.7 grams per 100 grams [38] - The water content can reach 92%, providing excellent hydration [39] - It is rich in anthocyanins, with a content of 60.3 to 227.1 mg per 100 grams, offering antioxidant benefits [40] - Tips for selecting yangmei include looking for deep red color and intact fruit spikes [42][43] Group 6: Cherry Tomato - Cherry tomato is very low in calories at 25 kcal per 100 grams and has a sugar content of only 5.8 grams per 100 grams [51] - It has a glycemic index of 15, making it suitable for weight management [51] - The vitamin C content is 33 mg per 100 grams, and it contains about 2.9 mg of lycopene, enhancing its antioxidant properties [52] - Selection tips include looking for shiny, deep red skin and firm texture [53][54]