Dietary pomelo: composition, calories, daily norm, benefits and harm to the body

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Pomelo is an exotic citrus, it contains many useful elements. It is consumed fresh and added to exotic salads and desserts. This fruit is allowed to be included in the diet even for diabetes. Let's look at the calorie content of pomelo and what is included in its composition.

Nutritional value of pomelo and its calorie content

Benefits of pomelo for weight loss

Scientists have found that using pomelo for weight loss has enormous benefits for the entire body.
The content of a lipolytic enzyme ensures the breakdown of fat deposits and their gradual removal from the body. The process of weight loss with daily consumption of sheddock proceeds in an easier form without harm to health. The membranes of the fruit consist of coarse fibers that are not amenable to digestion in the stomach cavity. Sticking together into small lumps, the fibers begin to act as a kind of brush, cleansing the walls of the stomach and entire intestines from waste and toxins.

Moreover, sheddock acts as one of the most powerful antioxidants that has a blocking effect on free radicals and bacterial microorganisms, thereby strengthening the immune system of the entire body.

Scientists know the great benefits of pomelo for the body when losing weight. The special lipolytic enzyme it contains breaks down fatty deposits and then gradually removes them from the body. Losing weight is easy and completely harmless. The coarse fibers that make up the membranes of the fruit are not digested by the stomach. Becoming a lump, the fibers act as a brush, clearing the stomach and intestines of debris.

Shaddock (the second name of the fruit) is not only a fat burner, but also a valuable product that saturates the body with potassium, which lowers blood pressure and cholesterol levels in blood cells. Daily consumption of citrus reduces the likelihood of heart attacks, strokes, and atherosclerosis. The fruit is also an antioxidant, blocking the influence of free radicals and bacteria on the human immune system, and sheddock essential oils protect the body from viral diseases.

Many people love such an exotic fruit, but do not know whether pomelo promotes weight loss. Shaddock was brought from Malaysia, has a thick skin, and a sweet and sour taste. In addition to useful substances and vitamins, citrus contains enzymes that break down fats, so nutritionists advise eating pomelo for weight loss. To avoid a deficiency of microelements necessary for the body, it is not recommended to adhere to a mono-diet with fruit for more than 3 days. You can use sheddock for fasting days and as one of the products when creating a diet menu.

The composition of BJU in pomelo is low, so we can safely classify the fruit as a product with low energy value. The calorie content of one fruit weighing about 800 g is only 145 kcal, and in 100 g there are no more than 32. There are 3 varieties of citrus: white, red and pink. The calorie content of each type differs by only 2-3 kcal. Composition of BJU per 100 g of product:

• fats: 0.2 g;
• carbohydrates: 6.8 g;
• proteins: 0.6 g.

Composition and calorie content of pomelo

Per 100 g there are 38 kcal and 1 g of ballast substances. Among the flavonoids, in addition to naringin (24.72 mg), hesperidin (8.4 mg) is present, and among the carotenoids, beta-cryptoxanthin (10 μg).

Macronutrients:

• water - 89.1 g;
• carbohydrates - 9.62 g;
• fats - 40 mg;
• proteins - 0.76 g.

Vitamins:

• C - 61 mg;
• B1 - 34 mcg;
• B2 - 27 mcg;
• B3 - 0.22 mg;
• B6 - 36 mcg.

Minerals:

• calcium - 4 mg;
• potassium - 0.22 g;
• magnesium - 6 mg;
• zinc - 80 mcg;
• iron - 0.11 mg;
• sodium - 1 mg;
• copper - 48 mcg;
• manganese - 17 mcg.

Description and types of fruit

Let's figure out what a broom is. This name goes to the fruit that grows on an evergreen tree. Otherwise, it is called “shaddock” - the name of the captain from England who brought it to European countries. The tree bears fruit once or twice in 12 months. Citrus ripens in approximately six months.

What surprises the fruit is its size, which is much larger than other citrus fruits. How much do broomsticks weigh? The weight of some fruits can reach 10 kilograms. The average fruit, which is usually delivered to store shelves, weighs from one to three kilograms. If we compare it with the same grapefruit, then our hero wins.

There are different varieties of this citrus fruit, differing in the shade of the pulp.

Types of pomelo:

• Pink. The fruits contain a large number of seeds, which is why not everyone loves this variety, despite its benefits. But it is the most juicy and sweet.
• Red. The pulp of this fruit is sour and quite bitter. The weight of the fruit is not large, the skin is green.
• White. In most cases, the fruits of this variety are the largest in size. The pulp is not very juicy, but quite sweet.

Pomelo varieties

You can find several varieties of pomelo on the market; the largest marketable fruits weigh 1-2 kg. Record-breaking giants are found only in places where the tropical fruit grows - in Southeast Asia.

Sweet fruits have a higher calorie content than sweet and sour varieties with a spicy bitterness:

• Thongdi are round dark green fruits with sweet pink segments.
• Khao horn are pear-shaped and yellowish in color, the flesh is white and sweet.
• Khao phuang look like giant light green pears with sour-tasting yellow slices.
• Khao namphung is a pear-shaped green fruit with sweet flesh.
• Khao paen - yellowish-green fruits in the shape of a flattened ball, the flesh is white, sour, with a bitter taste.

Chemical composition, calorie content, food and energy value

Nutritionists and doctors advise including pomelo in the menu. It contains vitamins and minerals in fairly high concentrations; the composition of citrus fruit is:

• Ascorbic acid. One hundred grams of eaten pomelo pulp satisfies a person’s daily need for this element.
• Vitamins B.
• Microelements.
• Beta carotene.

The product also benefits from the fact that it contains pectin, fiber, dietary fiber, limonoids and essential oils. The basis of pomelo is water; 100 grams of citrus contains 89 grams.

Unlike other citrus fruits, pomelo contains a smaller amount of citric acid. For this reason, it is allowed to include the fruit in the menu for people who suffer from gastritis and stomach ulcers.

You can use pomelo for gastritis only when the stomach disease is in remission.

Another advantage that pomelo citrus has is its calorie content, which is very low in this fruit. Although it contains a fairly large amount of carbohydrates, it is considered dietary. How many calories are in a pomelo with yellow or green skin? 100 grams of fruit pulp contains only about 30 kcal.

Pomelo BZHU per 100 grams:

• proteins 0.6 g;
• fats 0.2 g;
• carbohydrates 6.7 g.

Considering the benefits of pomelo fruit, the absence of harm and low calorie content, we can say that this citrus will be an excellent part of the diet for weight loss. The fruit prevents fat deposition, so if you eat it regularly, you can get rid of unnecessary pounds and maintain your weight at an optimal level.

It is recommended to eat pomelo before breakfast, lunch or dinner in the amount of 2-3 slices or as a snack between main meals.

The beneficial properties of pomelo include a high concentration of calcium, vitamins A, B and C, as well as phosphorus and iron.

In addition, the fruit contains such useful components as:

• essential oils;
• limonoids;
• vitamins H and PP;
• zinc, copper, sodium and potassium;
• beta-carotene;
• organic acids.

As a rich source of ascorbic acid, the fruit has an immune-strengthening effect on the entire body, helping it resist viral and colds.

Pomelo is also useful for hypertensive heart disease, takes part in hematopoietic processes, has a preventive effect on the formation of blood clots and regulates cholesterol levels in the blood.

In addition, pomelo promotes:

• providing a stimulating effect on the kidneys;
• normalization of blood pressure;
• providing an anti-inflammatory effect, especially in the treatment of inflammatory pathologies in the urinary system;
• strengthening gums and tooth enamel;
• treatment and prevention of iron deficiency anemia.

Another advantage of the fruit is its low calorie content, which makes the fruit one of the dietary products, despite the very high percentage of carbohydrates.

Many people who follow a dietary diet are often interested in how many calories are in pomelo, whether it can be included in the diet menu and what health benefits it brings.

The calorie content of the fruit pulp can vary by several units up or down, depending on the variety and the percentage of its ripeness.

Composition of pomelo

Pomelo contains a huge proportion of useful components. They contain many vitamins and microelements. The vitamin composition of pomelo is represented by vitamins, , group B: , , , , . These components help in regulating various biochemical reactions of the body, as they are part of tissue enzymes. In addition, vitamins and protect cells from damage by oxygen free radicals, as they are powerful antioxidants.

Vitamin C helps strengthen the vascular wall and increases the body's immune defense. B vitamins take an active part in the formation of blood cells and promote regeneration - the restoration of damaged tissues. Pomelo contains the following minerals: iron, potassium, phosphorus, calcium and sodium. They are important microelements that regulate intracellular balance and the functioning of internal organs.

Useful properties and composition

How is pomelo useful for the body? With a sufficient amount of vitamins and minerals present in it, the fruit has many beneficial properties:

• Helps get rid of inflammation. In the East it is used for preventive purposes against diseases of the urinary system.
• Improves the functioning of the immune system, increases the body's resistance against viruses and bacteria.
• Stimulates kidney function.
• Strengthens tooth enamel and improves gum condition. Exot differs from other citrus fruits in that it does not cause destruction of tooth enamel.
• Additional remedy for anemia. The product contains iron, which, under the influence of vitamin C, is well absorbed by the body.
• Normalizes blood pressure.

Is broom good for children? This fruit is a good prevention of rickets in children.

Improves the functioning of the digestive system, actively cleanses the intestines. Thanks to this, toxins and harmful substances are removed from the body.

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Pomelo helps prevent the formation, development and spread of tumors. Eating the fruit is recommended for those people who have someone in their family who has suffered from cancer.

The tasty and healthy fruit is recommended to be consumed to prevent atherosclerosis. If you regularly consume pomelo, then after a short period of time you can achieve a decrease in cholesterol levels in the body, and also improve the condition of the walls of blood vessels.

Pomelo also has many beneficial properties for older people, such as preventing osteoporosis.

Citrus helps improve memory, attention and productivity. The product contains antioxidants that actively fight aging.

What are the benefits of pomelo for women?

Pomelo (Pompelmus) is a box of useful substances that are especially important for the female body.

This fruit provides overwhelming assistance to the fair sex:

• for stress and depression;
• when the first wrinkles appear;
• with poor metabolism and poor functioning of the esophagus;
• for obesity and rapid weight gain;
• with elevated blood glucose levels;
• with loss of strength and constant fatigue;
• with low libido;
• for various dermatological skin diseases;
• when the body is clogged;
• for coughs and colds;
• with fragility and weakening of hair strength;
• with heavy discharge during the menstrual cycle;
• for severe pain that appears during menstruation.

Effect on the body

Considering that the pomelo fruit has a huge number of beneficial properties, it can be argued that it has a positive effect on the body. If there are no contraindications to consuming this fruit.

All citruses, including pomelo, contain a huge amount of vitamin C, which is necessary to increase the body's defenses. Therefore, you should eat fruit during the cold season. Essential oils also help improve immunity. The product has a beneficial effect on the circulatory system. It improves the condition of vascular walls, making them more elastic, reducing the risk of blood clots.

The fruit helps lower blood pressure, so people suffering from hypertension should regularly include it in their diet. Pomelo contains potassium, which has a beneficial effect on the cardiovascular system. B vitamins are essential for the functioning of the brain and nervous system. Exot charges you with energy throughout the day, increases productivity, helps fight stress, improves mood and keeps the body in good shape.

Citrus has anti-inflammatory qualities. Doctors advise using pomelo for coughs. The fruit improves the digestive system, helps the body break down fats and better absorb food. The fiber contained in citrus is not digested by the body, but it is necessary for the intestines to be cleansed.

Pectins have an enveloping effect, providing reliable protection to the sensitive mucous membranes of the gastrointestinal tract from the aggressive effects of ascorbic acid. Pomelo improves intestinal motility and helps normalize metabolic processes. The antioxidants contained in this citrus fruit help you stay young and beautiful.

For women

In particular, pomelo brings many benefits to women - the fruit normalizes the functioning of the gastrointestinal tract, and all digestive difficulties are reflected in the appearance of the skin. The benefit of pomelo is that with regular use, the complexion improves, skin turgor increases, and skin rashes disappear.

It is recommended that expectant mothers include pomelo in their menu. The fruit is well accepted by the body of a woman and child; the body is saturated with folic acid, an element that is needed for the normal course of pregnancy.

But we should not forget that all citrus fruits are allergens. If the expectant mother consumes them in unlimited quantities, then later the development of an allergic reaction may occur in the child. For the same reason, you should not overuse citrus fruits during breastfeeding. It is recommended to consume the fruit in moderation.

What are the benefits and harms of pomelo for men's health? This citrus is also useful for men. It is a natural aphrodisiac. If you use it regularly, your sexual activity will increase. The results of research conducted by scientists show that the fetus has a positive effect on the development of sperm in men.

Vitamin C helps strengthen blood vessels and increase blood flow to the pelvic organs, which has a positive effect on sexual function. Pomelo is used as a means to improve potency.

Pomelo for children

Pomelo will also be useful for children. However, moderation must be observed. It has already been mentioned that citrus is a strong allergen. For this reason, if the baby has previously had a reaction, for example, to tangerines, then it is advisable not to consume this fruit. It is not recommended to give pomelo to infants under 12 months. For older children, it is advisable to limit the volume.

Pomelo diet

Pomelo can be used to follow three types of diets:

• mono-diets;
• three days;
• and 2-week diet.

A mono-diet with an exotic fruit usually lasts a couple of days. The daily menu may include products such as pomelo, green tea without sugar, still mineral water and a glass of low-fat kefir.

Compliance with the 3-day diet consists of eating pomelo as the main product, but unlike the mono-diet, the menu list also includes other food products:

• breakfast: ½ sheddock and a glass of coffee without sugar;
• lunch: pomelo with stewed vegetables and 250 ml of ginger tea;
• afternoon snack: fruit salad based on pomelo, seasoned with low-fat yoghurt;
• dinner: a portion of stewed cabbage, half a pomelo and green tea with a spoon of honey.

Following this diet for 3 days will allow you to get rid of 2-3 kg of excess weight. The result of a 2-week diet can be a weight loss of 6-7 kg. At the same time, the diet is enriched with additional ingredients; the daily menu can be compiled based on your own preferences.

But subject to the following aspects:

• It is prohibited to fry meat and fish products. The most preferred cooking method is stewing, baking or boiling.
• Vegetable ingredients can be consumed raw, boiled, stewed, or baked. Olive oil can be used as a salad dressing.
• Use only low-fat cottage cheese and cheese.
• Instead of sugar, it is recommended to add a spoonful of honey to tea or coffee.

Throughout the 2-week diet, it is recommended to eat one pomelo per day, dividing the fruit in half for breakfast and afternoon snack.

There are three options for diets with citrus: mono-diet, three-day and two-week. The first lasts 1-3 days, during which 1 to 3 kilograms are lost. The mono-diet includes: pomelo, unsweetened green tea, still mineral water, you are allowed to drink low-fat kefir no more than 250 ml per day. In the three-day diet, pomelo is the main ingredient, but the diet consists of more products:

1. Breakfast. Half a sheddock and a cup of unsweetened coffee.
2. Dinner. Stewed vegetables with ½ pomelo, tea with ginger.
3. Afternoon snack. Make a citrus fruit salad topped with low-fat yogurt.
4. Dinner. Stewed cabbage, ½ pomelo, green tea with honey.

After such a diet, a person loses an average of 2 kg. As a result of a two-week diet, you can lose 5-6 kg. Its diet is much wider, you can create a menu at your own discretion, but it is important to adhere to the following requirements:

1. Meat and fish cannot be fried, only boiled, stewed or baked; you can drink chicken broth.
2. Vegetables can be eaten raw, boiled, or stewed. Salads can be dressed with olive oil.
3. Cheese and cottage cheese should be low-fat.
4. It is allowed to add 1 tsp. No honey in tea, coffee, sugar.
5. You need to eat 1 pomelo per day, ½ a piece of fruit in the morning and an afternoon snack.

In order to quickly get rid of 1 kg per day and cleanse your body of toxins, try a diet based on pomelo and kefir. For one day you will need 3 fruits and 0.5 liters of low-fat kefir. Eat citrus pulp in any quantity throughout your diet. Maintain water balance: in addition to kefir, drink 1.5-2 liters of still water; unsweetened green tea is allowed.

How to choose a ripe pomelo?

To choose a ripe pomelo fruit, it is important to pay attention to several factors:

1. The aroma of the product (ripe citrus smells very tasty and its aroma can be heard even if you are at a short distance from it).

2. Fruit color (if the pomelo is ripe, it will have a uniform, beautiful yellow color on all sides; if you see brown, greenish or reddish spots on the product, it is better to refuse such a purchase).

3. Consistency (ripe fruits should not have strong compactions to the touch, which can be felt by slightly pressing on the peel).

4. The top of the pomelo (in ripened sweet fruits it is dense and usually about a centimeter in diameter, no more).

How to clean a broom?

Pomelo is harmful to health

When consuming any product, you should consider not only its positive qualities, but also how it can harm. The harm of pomelo is that the fruit can have a laxative effect, so you should not include it in the menu if your stool is unstable. Severe digestive upset may occur.

It is also not recommended to consume this fruit if there are the following contraindications:

• predisposition to food allergies;
• use of medications - elements in the fruit pulp lead to a decrease in the effectiveness of drugs;
• severe pathologies of the kidneys and liver;
• high levels of acid in the stomach;
• worsened ulcer or colitis.

If these conditions exist, it is extremely undesirable to include this fruit in the menu, otherwise the benefits and harms will work against the body, as a result of which a red, pink or white pomelo will only harm health.

If there are no contraindications, it is allowed to include citrus in the diet. Of course, without abusing the fruit.

Pomelo is a product whose taste is appreciated by citrus lovers. If you use it regularly, your health will improve. In addition, this citrus fruit is an assistant in the fight against excess weight.

Is it possible to eat pomelo at night when losing weight?

A person loses weight when he sleeps; this does not require proof, since we monitor body weight by weighing ourselves in the morning. Shaddock accelerates metabolic processes that occur during sleep. You can and should eat pomelo at night when losing weight, it stimulates digestion, and when you wake up, your intestines will be ready for emptying.

The second advantage is its low calorie content. If you eat a fruit at night, it will take more calories to digest coarse fibers than it contains, which will help you lose weight. But you shouldn’t enjoy sheddock before bed; consume it two hours before going to bed.

Fasting day on pomelo

If you want to slightly correct your figure, try a fasting day on a pomelo. Buy 3-4 large fruits, peel, film, and seeds. Divide the sheddock pulp into equal portions, eat them throughout the day, drink plenty of still mineral water, unsweetened green tea. By adhering to such a diet, you can lose up to 2 kg per day, but fasting days on citrus are allowed no more than 1 day per month.

Pomelo with shrimp

Try including pomelo and shrimp salad in your diet. This dish is not only low in calories, but has an excellent taste, adds variety to the diet menu, and gives a feeling of celebration. Thanks to the ingredients included in the composition, the dish turns out to be satisfying, nutritious, and preparation does not take much time. For this salad you will need the following products:

• peeled shrimp – 150 g;
• creamy soft cheese – 50 g;
• boiled eggs – 2 pcs.;
• pomelo – ½ fruit;
• garlic, herbs, salt - to taste.

The fruit must be peeled, film and seeds removed, the pulp cut into small pieces. Peel the eggs, cut into small cubes. Next, cheese, herbs, and garlic are mixed in a blender until smooth. Then the shrimp and citrus need to be combined with cheese and garlic dressing, salt to taste, and stir. For beauty, you can put the finished dish in half the skin of the sheddock, so the salad will look even more appetizing.

Pomelo juice

The benefits of pomelo juice are widely known. The disinfecting properties of citrus help fight various infectious diseases and colds, for which the juice must be drunk warm, you can also gargle with it, diluted with water in a 1:1 ratio. In addition to the above properties, fresh pomelo juice saturates the human body with vitamins A and C, and clears the respiratory tract of phlegm. Regular consumption of this juice normalizes the functioning of the gastrointestinal tract, improves the condition of nails and hair.

Eating pomelo

Fruits are most often consumed fresh, simply cut into pieces. Pomelo pulp can be added to salads. It goes well with seafood and exotic sauces. You can make jam and marmalade from pomelo. Some housewives use it as a pie filling. Cooks know how to make marshmallows and syrup from pomelo for soaking confectionery products. Add pomelo pulp to fish and meat dishes. The low calorie content of pomelo helps to dilute fatty meat dishes, making them more healthy. Pomelo can be stored for quite a long time even at room temperature. However, it is better to keep fresh fruits in the refrigerator. Pomelo fruits are often used to decorate the festive table, as their exotic appearance attracts the attention of guests.

Contraindications

The negative calorie content of the fruit attracts many girls and women seeking to improve their figures, but before using pomelo for a fasting day or diet, you should first fully study its possible contraindications.

The use of sheddock is not recommended for people with the following pathologies:

• ulcerative lesions of the stomach walls;
• colitis;
• allergic reactions to eating fruits from the citrus family;
• nephritis and other kidney pathologies;
• gastritis in the acute stage.

In addition, regular consumption of fruit pulp can cause constipation and the formation of kidney stones.

Before you decide on a fasting day or diet, study all the contraindications of the pomelo fruit. Frequent consumption of citrus pulp can cause constipation and provoke the formation of kidney stones. Eating sheddock is also prohibited for people who have the following health problems:

• stomach ulcer;
• nephritis and other kidney diseases
• colitis;
• allergy to citrus fruits;
• gastritis.

History and distinctive features

The fruit was brought to Europe in the 14th century AD, but initially it was not tasted and was rejected. The fruit is large in size, and its weight sometimes reaches 8-10 kilograms. Those fruits that are sold in our stores weigh less - up to one kilogram, and their diameter does not exceed 30 centimeters. The main feature is large fibers and a sweet taste, which is even better than grapefruit.

The pomelo fruit grows in southeast Asia, and China is considered its homeland. The shape can be different - pear-shaped or spherical. The color of the peel also varies: it can be dark green or greenish-yellow. The flesh also differs - it is pink, white or yellowish-white.

Scientists claim that pomelo is the parent of grapefruit, and not its variety, as many believe. The English name of the fruit has different interpretations - Pomelo, Pomello and others. As for names in Russian, terms such as “shaddock” or “pomplemouse” are often encountered. By the way, the first name is not accidental. According to one legend, the wonderful fruit was brought to England by Captain Shaddock.

The healthy fruit is grown on many continents and in dozens of countries around the world - in Japan, India, Hawaii, Israel and others. At the same time, three types of fruit hit our shelves:

• Red. The main differences are the sour taste and red flesh. The shape is oval and the rind is greenish in color. Moreover, grapefruit is the product of crossing a red fruit and an orange.
• Pink. The taste of pomelo is sweeter, and the pulp itself is incredibly juicy. There are many seeds inside the fruit.
• White. These fruits are large in size and weigh up to two kilograms. The shape is pear-shaped. The pulp inside the fruit tastes sweet and is white in color.