Mandarins: calorie and nutritional value

Mandarin - a familiar and fragrant orange friend from childhood.The representative of the citrus family is rich in vital vitamins and minerals that have a healing effect on the body. It would not be superfluous to learn more about the composition and calorie content of mandarins.

The main part of the fruit consists of water and sugars, their ratio is 80% to 20%. In addition, the fruit has a high content of salts, acids, glycosides and a significant amount of essential oils. And, of course, the main component of all citrus fruits is vitamin C (ascorbic acid). Other vitamins are also present, but the content does not overtake vitamin C. The whole composition has a beneficial effect on the functioning of each organ.

The chemical composition of mandarins:

• ash;
• vitamin group B (B1, B2, B6);
• vitamin PP;
• vitamin C;
• vitamin E;
• niacin;
• calcium;
• potassium;
• phosphorus;
• sodium;
• magnesium;
• iron;
• fructose;
• sucrose;
• glucose;
• mono - and disaccharides.

It should be noted the benefits of orange fruit:

• strengthens the immune system;
• fights against avitaminosis and infectious diseases;
• preserves the elasticity of the tissues and the strength of the skeletal system;
• normalizes the functioning of the heart and blood vessels;
• slows down premature aging;
• strengthens the nervous system;
• saves with colds and coughs;
• has a bactericidal effect;
• able to reduce blood sugar levels;
• great helper in losing weight.

The harm of mandarin is manifested in an increase in the acid balance in the stomach due to the acid content. Those with kidney problems should also use this product carefully. Contraindications relate to patients with gastric ulcer and 12 duodenal ulcer.

Tangerine juice can also be dangerous for young children. Since it is a strong allergen, a certain rate of its consumption must be observed. It will have a negative impact on people with psoriasis and asthma. And, of course, this is an allergy to ascorbic acid. In this case, citrus fruits should be completely excluded from the diet.

The mandarin's caloric content is very low: only 100 kilocalories per 100 g of product (these are about two pieces of small size). This indicator also takes into account the peel of the fetus. If the mandarin is cleared, the number of calories will decrease: in this case the caloric content will be 25 kcal.

The indicator of BZHU product per 100 g: proteins - 0.81 g, fats - 0.31 g and carbohydrates - 13.34 g. The content of dietary fiber reaches 1.7 g. The rest of the mass is occupied by the water that humans need so much - 86 g. Indicators mainly depend on the size of fruits, therefore the bigger the mandarin, the more valuable it is. But the total number of calories of an individual fruit does not exceed 60 kcal.

Due to the fact that the mandarin has a considerable level of sugar, the beautiful half of humanity is afraid to use this product. 100 g of pulp contains fructose (2.4 g), glucose (2.1 g) and sucrose (6 g). Oddly enough, but the percentage of glucose is much lower than in its relative - an orange. To replenish the daily consumption of sugars without compromising your health, you should limit yourself to 200 grams of the fruit. Exceeding the amount, you increase the risk of the formation of fat cells. High carbohydrate content is not a reason to abandon the orange fruit while observing a certain diet.

Amazing but this citrus can affect the acceleration of fat loss. In addition to a small amount of calories in the composition, the fruits contain flavonoids-nobilety.It is these substances that contribute to the intense burning of fats, and also inhibit the possibility of the deposition of excess fats at the gene level. The content of fruit carbohydrates can significantly reduce the feeling of hunger. And the available dietary fiber effectively cleanses the gastrointestinal tract.

In principle, it will be enough to add a couple of mandarins to your daily diet or a glass of juice from them before eating. To achieve a quick result in losing weight, you should create a light menu, stick to proper nutrition and do not forget about physical activity.

You should not get involved in citrus products either, excessive consumption may not have the best effect on your health. Possible:

• hypervitaminosis (getting a large dose of vitamins can cause headache and increased pressure);
• allergic reaction (accompanied by a rash on the skin);
• Gastrointestinal disorder (the product should be abandoned if there are problems with the digestive system).

The so-called mandarin diet is little known. She enters the category of low-calorie. Limiting yourself to certain products for a while will allow you to get rid of 5 kilograms. Tangerine food should be observed for about two weeks. This mode does not cause strong hunger throughout the diet, unlike its other types. But the 7-day diet will still be safer.

The main rule of this power - Before each meal, and shortly before bedtime, you need to eat 4 citrus or drink 1 cup of sweet fruit juice. Eating is recommended no more than 3 times a day. Dinner appoint no later than 18.00 h. But it happens that the feeling of hunger overtakes in the late hours, in this case, as a snack you can eat an apple or drink a glass of kefir with low fat content (yogurt).

Here's what the diet menu for breakfast looks like (here are a few options, from which you only need to choose one):

• oatmeal with raisins, yogurt;
• apple and citrus salad;
• low fat ham;
• 2 pcs. boiled eggs (possible with 1 egg and tomato).

Lunch menu:

• vegetable soup with the addition of crackers;
• cabbage salad, one baked potato with skin;
• cottage cheese or a couple of pieces of cheese (low fat), fresh cucumber (1 pc.);
• vegetable salad with lemon juice dressing;
• light salad with olive dressing, cracker.

Evening meal:

• a piece of boiled beef;
• baked fish in foil;
• steamed chicken, 2 tomatoes;
• boiled chicken, sliced ​​vegetables without dressing;
• vegetable salad with butter, a thin piece of bread;
• vegetable stew.

From the list of products you need to choose those that are suitable for you. In addition, you can drink a cup of coffee or tea, if you can, it is better to give up sugar. Instead, you can add a lemon slice or a small spoonful of honey. Each serving of vegetables and broths / soups should weigh no more than 280 g, meat and fish dishes - no more than 200 grams, and pieces of cheese and ham - 60 g.

Short description of fasting days:

• for breakfast, drink coffee or black tea (do not add sugar);
• for afternoon tea you should boil an egg and eat it with Borodino bread;
• for lunch and dinner - steamed fish or beef fillet, supplement it with a vegetable plate without oil (200 g).

Do not forget that each meal should be accompanied by 4-5 mandarins. After three days on the scales, you can find a loss of one to two kilograms.

Mandarin - a healthy and tasty product. No external influences can affect its rich chemical composition. Mandarin does not have the ability to accumulate chemicals, unlike other members of the fruit family. This fruit is distributed worldwide. A large number of countries are engaged in its cultivation.Therefore, there is no shortage of orange fruit in Russia.

In the next video you will find a recipe for delicious tangerine muffins. Enjoy your meal!