Calorie content of pears
Pears are fruit trees and shrubs of the Pink family. Some pears are prized for their delicious edible fruits, while others are grown as ornamental trees. The shape of the pear is very much like a light bulb - narrow at the top and more widened and rounded at the bottom.
Pear fruits are consumed fresh, canned, juice is made from them and, despite the number of calories in the pear, delicious jams and jellies are made from them, as a rule, in combination with other fruits or berries. Fermented pear juice is called Perry or pear cider, and dried pear, which contains much more calories (249 kcal) than raw, does not lose its beneficial properties and is a vitamin-rich raw material for compotes.
Useful properties of pear
The pear, in which there are few calories, is a good source of dietary fiber and vitamin C, the concentration of which is mainly observed in the peel of the fruit, so it is very important to eat the fruit unpeeled.
Pears are low in benzoates and salicylates, which makes it possible to include the fruit in the diet of people with allergies. Most of the fiber in the fruit is insoluble, making pears an excellent laxative for how to lose weight.
Pear fruits, the calorie content of which is only 57 kcal per 100 g, contain bioactive substances such as glucose, carotene, sucrose, nitrogenous substances, fructose, copper, molybdenum, tannins, various vitamins, fiber and iron mineral salts.
Due to the fact that the fruit contains more fructose than glucose, the absorption of which requires the production of insulin in the body, the pear is useful for dysfunction of the pancreas and is included in the diet for diabetes and obesity.
Pear fruits contain the flavonoid quercetin, as well as other flavonoids and carotenoids. Quercetin is a powerful antioxidant that reduces the risk of cancer and prevents damage to the arteries that can lead to heart disease.
Also, pear is rich in essential oils and biologically active substances, which not only increase immunity and the level of the body's resistance to infections, but also have an anti-inflammatory effect and help in the fight against depression.
Compotes made from dried fruits are useful for inflammatory diseases of the urinary tract, and for those who are puzzled by the question of how to lose weight, pears, which have a low energy value, become a tasty and healthy dessert.
How many calories are in a pear: nutritional and energy value of the fruit
The calorie content of a pear makes it possible to use the fruits of this tree as a dietary product, since the body will spend much more energy on their assimilation than it will receive from its use.
The nutritional value and calorie content of pears per 100 g of fruit is:
- Carbohydrates - 15.23 g;
- Sugar - 9.75 g;
- Dietary fiber - 3.1 g;
- Fat - 0.14 g;
- Protein - 0.36 g;
- Thiamin (vitamin B1) - 0.012 mg (1%);
- Riboflavin (vitamin B2) - 0.026 mg (2%);
- Nicotinic acid (vitamin B3) - 0.161 mg (1%);
- Pantothenic acid (vitamin B5) - 0.049 mg (1%);
- Vitamin B6 - 0.029 mg (2%);
- Folic acid (vitamin B9) - 7 mcg (2%);
- Choline - 5.1 mg (1%);
- Vitamin C - 4.3 mg (5%);
- Vitamin E - 0.12 mg (1%);
- Vitamin K - 4.4 mg (4%);
- Calcium - 9 mg (1%);
- Iron - 0.18 mg (1%);
- The calorie content of a pear is 239 kJ (57 kcal);
- Magnesium - 7 mg (2%);
- Manganese - 0.048 mg (2%);
- Phosphorus - 12 mg (2%);
- Potassium - 116 mg (2%);
- Sodium - 1 mg (0%);
- Zinc - 0.1 mg (1%).
Calorie pears: an easy diet for weight loss
Due to their low calorie content, pears are one of those fruits that are welcomed when following various diets, because they not only have a number of beneficial properties, but also cleanse the body of toxins and toxins.
The pear diet is excellent for the fall season, when the ripening season for most fruits has already passed, and the ripening season for this fruit has just begun.
There are several options for a pear diet, the calorie content of which, as you know, is only 57 kcal.
So, the first version of the diet is designed for one week, during which, without starving and without harm to the body, you can lose weight by 3-4 kg. Pear fruits contain a small amount of sugar, therefore, it is allowed to use the fruit in unlimited quantities throughout the day. Pear fruits should be ripe and fragrant, as unripe fruits contain tannins that can cause constipation.
The essence of this complex for losing weight is that in the first half of the day, the use of any dishes is allowed, however, it is better to limit flour, fried and sweet foods a little, but it is not necessary to completely exclude them. All subsequent meals after lunch should consist of raw pears, pear juices or sugar-free compotes. It is important to remember that a pear, whose calorie content is rather low, should not be eaten on an empty stomach, the fruit can be peeled from the skin at will, but the inside of the fruit with seeds will have to be eaten completely, since it is they that contain the trace elements necessary for the process of losing weight. Also, you should not eat meat dishes after pears for at least 2-3 hours, since the process of fermentation of food is possible, accompanied by unpleasant sensations and bloating. Plain or mineral water and herbal teas along with pear juice or compote can be consumed in unlimited quantities.
The second diet option, which allows you to lose weight by 5-7 kg, due to the low calorie content of pears, lasts 2 weeks. The approximate menu of the daily diet for two weeks is as follows:
- Day 1, 4, 7, 10 and 13: breakfast - 50 g of black whole grain bread, 2 ripe pears and 200 g of low-fat kefir or yogurt. Lunch - 50 g of brown rice, 200 g of boiled chicken or turkey breast, 150 g of salad from fresh vegetables and herbs. Dinner - 3 ripe pears;
- Day 2, 5, 8, 11, and 14: Breakfast - 2 low-calorie pears, two whole-grain toasted toast, and a serving of oatmeal. Lunch - 3 ripe pears, 70 g of hard cheese and 50 g of black whole grain bread. Dinner - 3 ripe pears;
- Day 3, 6, 9 and 12: breakfast - 100 g of boiled lean beef and 100 g of buckwheat porridge. Lunch - 2 low-calorie pears, one boiled carrot and two hard-boiled eggs. Dinner - 3 ripe pears.
So, for those who are puzzled by the question of how to lose weight, pears are becoming an indispensable product for weight loss. The main thing to remember is that only adults and absolutely healthy people can follow such a diet. For dessert, you can use pureed pears with a small amount of nuts, while fresh or baked apples are best for snacks. If after dinner there is a desire to drink herbal tea, it is important that at least half an hour pass after eating pears.
The low calorie content of pears allows it to be used as a product for fasting days. The high content of fiber, vitamins and macronutrients in pear fruits allows you to maintain a sense of fullness throughout the entire fasting day.
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