水果这般吃，更健康

Core Insights - The article provides a practical guide on how to consume fruits healthily, emphasizing the importance of selecting low-sugar, low-GI, and low-GL fruits for better health outcomes [1][2]. Group 1: Fruit Selection and Nutritional Guidelines - Hawthorn has a sugar content of 22%, significantly higher than watermelon at 6%, but its lower fructose ratio results in a less sweet taste compared to watermelon [1]. - Recommended daily fruit intake varies by age group: children should consume about 50 grams, adults around 350 grams, and those managing sugar intake should limit to 200 grams or 150 grams of berries [1]. Group 2: Timing and Consumption Methods - Healthy individuals should consume fruits between meals, while those managing sugar levels should eat them 2-3 hours after meals or 30 minutes before, ideally paired with 10 grams of nuts to mitigate blood sugar spikes [2]. - Eating whole fruits preserves dietary fiber, while juicing can lead to a 50% loss of vitamin C and a threefold increase in sugar absorption speed [2].