2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Orange is a fruit available to everyone and at any time of the year. In summer, it’s nice to refresh yourself with citrus fresh, in winter add zest to fragrant Christmas pastries or throw fruit slices into hot mulled wine. This fruit is valuable for the vitamins it contains, regardless of how much protein, carbohydrates and fats are in the orange. Everyone knows that it contains a shock dose of vitamin C. It is customary to bring it to the sick and recovering. What other useful substances are hidden behind the orange peel, how many carbohydrates are in an orange and is it dangerous for a slender waist?
Where did oranges come from?
In Russian, the word "orange" came from the Dutch language. In Holland this word means "Chinese apple". Oranges were cultivated in China approximately 2.5 thousand years BC. Scientists suggest that oranges (as we know them) are the result of crossing pomelo and tangerines. In Europe they werebrought by Portuguese traders and quickly spread throughout the Mediterranean coast.
There are 97 varieties of oranges. All of them can be divided into two large groups: light (with orange pulp of different shades) and king-shaped (with red pulp) fruits.
Today, the main supplier of oranges to the world market is the United States of America. They are closely followed by China and Brazil. The honorable third place was shared by the following countries: Iran, Spain, Egypt, Italy, Greece, India, Morocco, Argentina.
Source of he alth
The composition and beneficial properties of an orange have been known to mankind and have been actively used since time immemorial. More than half of all active ingredients are hidden in its orange peel. However, due to the lengthy transportation, the fruit is often coated with a layer of chemicals and wax to keep the oranges from spoiling on the road. Therefore, when eating the peel, it is worth washing it thoroughly with a cleaning agent.
What vitamins in an orange make it so he althy? It contains beta-carotene, vitamins A, PP, B1, H, B2, E, B5, C, B9, B6. In addition, it is rich in iron, potassium, phosphorus, calcium, sodium, magnesium.
Slimming Helper
Due to the extreme popularity of high-fat and high-protein diets, many people who want to lose weight are wondering how many carbohydrates are in an orange, completely losing sight of the amount of fiber andphytoncides. Meanwhile, these two substances are good helpers of all those who lose weight.
Fiber helps digestion. Passing through the intestines, she, like a brush, cleanses it and takes with her all the accumulated toxins. Phytoncides are known as active fighters against flu and colds, natural immunity stimulants. However, they have a number of unexpected properties. Phytoncides prevent the body from storing fats in the depot and speed up metabolism, thereby helping to get rid of all that is superfluous.
Pulp and zest
When compiling a menu, first of all, one should take into account not how many carbohydrates are in an orange, but its total calorie content. However, it varies from variety to variety. There is also a difference in whether you are going to eat only the pulp, use only the zest, or make orange juice.
Calorie orange, 1 pc. (pulp 70 g) - 43 kcal.
Calorie content of orange peel (100 g) - 16 kcal.
Calorie content of freshly squeezed orange juice (100 ml) - 37 kcal.
Oranges are recommended to be included in the diet 2-3 times a week. One orange for breakfast will supplement your diet with a whole vitamin complex, but will not affect the rate of weight loss in any way.
BJU balance
The craze for diets, food diaries and a he althy lifestyle has led people to describe and calculate not only the protein in chicken breast and fat in custard for dessert, but also how many carbohydrates are in an orange and when it is better eat.
Quantitymacronutrients per 100 g orange (1 medium fruit):
- Calories: 43 kcal.
- Proteins: 0.9g
- Fat: 0.2g
- Carbs: 8.1g
- Water: 87.6g
- Fiber: 2.3g
- Organic acids: 1.8g
Is fresh juice he althy?
Freshes have entered our daily menu relatively recently. Some 15 years ago, freshly squeezed juices were available only to happy owners of juicers, but today there are points of sale for fresh juices in any hypermarket or shopping center.
Freshes contain high concentrations of minerals and vitamins. However, nutritionists warn against frequent use of freshly squeezed juice: in addition to useful substances, such a drink contains a large amount of sugar.
The champion in the amount of fructose is the apple - 20 g of sugar per 100 g of product, the honorable second place belongs to grapes from the 18th. In third place is the orange - it contains 12 g of fructose.
Frequent or heavy consumption of fresh juice can provoke stomach problems and lead to ulcers and gastritis. Plus, unlike whole fruits, it contains no fiber.
Blender instead of juicer
A much he althier and more satisfying alternative to freshly squeezed juice is a smoothie - fruits or vegetables whipped in a blender bowl with the addition of water, yogurt, kefir, protein and any other ingredients. Sometimes oatmeal or he althy seeds (flax, chia) are added to such a drink, such a smoothie will give a feeling of satiety and easily replace breakfast.
Usually smoothies are made from berries: they contain less sugar, but the concentration of nutrients is not inferior to fruit. For example, 300 g of strawberries have as much sugar as 1 orange.
However, the nutrients and fiber in the zest and white partitions make citrus fruit the number one smoothie fruit.
Vitamin Smoothie Concentrate
Ingredients:
- unripe frozen banana - 1 pc.;
- orange - 2 pcs;
- milk - 100 ml;
- frozen berry mix - 100g
Cooking:
- Grate the zest of one orange gently so as not to touch the white layer. Peel and seed both oranges.
- Into a blender place banana, berries, milk and peeled oranges. Beat until foamy.
- Pour into glasses and sprinkle grated zest on top. Garnish with a mint sprig, if desired.
Such a smoothie will give a feeling of satiety for a long time, charge you with vigor and good mood, and protect against colds.
Aromatherapy
Orange is extremely useful not only as a fruit that can be eaten. The aromatic oils that make up its peel have healing properties. The bright orange smell easily copes not only with viruses and bacteria in the air. It will help with prolonged depression, loss of strength, nervous tension. Aromatherapy with citrus oil improves performance and concentration.
If there was no aroma lamp at home, you can decompose the peel on a hot battery orput a candle in it. Dried orange peels are often used in sachets hanging in closets and winter clothing drawers. They will help rid things of musty or unpleasant odors.
Cosmetology
Since ancient times, oranges have been used to whiten and tone the skin. If you brew and infuse orange peels, pour the resulting broth into ice molds and freeze, then you will get the perfect nutritious cubes for the skin. They should wipe the face and neck in the morning and evening. Within a week, age spots will noticeably turn pale, bags under the eyes and puffiness will disappear, complexion will improve.
Anti-wrinkle orange mask tones tired skin, removes fine wrinkles. To prepare it, mix 20 ml of freshly squeezed orange juice, 10 g of cocoa butter and 15 g of chickpea flour in a ceramic cup. The mask should be applied to the skin of the face and neck and left for 10 minutes. Rinse thoroughly with cool water and moisturize the skin with cream.
People allergic to citrus fruits should be wary of such treatments. If irritation occurs, discontinue use immediately.
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