Healthy snack before bed: is it possible to eat oranges at night?

If you plan your evening meal correctly and use dietary products to prepare it, you will set your body up to actively burn fat and in this way successfully get rid of extra centimeters on your waist and hips. However, before going to bed, you should not overload your stomach and consume high-calorie foods, so the evening menu should contain food containing a minimum of fats and carbohydrates.

Is this included in the list of foods allowed at night? orange, and is it possible to lose weight in the evening? You will find detailed answers to these questions in our article.

Is it possible to eat oranges at night?

Nutritionists allow citrus fruits to be consumed in the evening. They contain practically no fats and carbohydrates, have low calorie content, but are rich in fiber, vitamins and minerals.

This chemical composition allows you to get the maximum benefit from dinner and not gain extra pounds. Oranges have a beneficial effect on metabolism, improve digestion, stimulate intestinal motility, which promotes weight loss.

When answering the question whether it is possible to eat oranges at night, it is worth considering that the break between the evening and morning meals should be at least 10 hours, and between the last meal and bedtime - at least 3 hours. During this time, the food will have time to be absorbed and completely digested, thereby ensuring a healthy and restful sleep.It is quite possible to have an orange snack at 8 and 9 pm, provided that the person falls asleep closer to midnight.

The benefits or harms of eating an orange before bed partly depend on the state of the digestive system and the presence of possible contraindications.

To a healthy person

Eating oranges at night within the normal range, in the absence of contraindications, will not cause harm to health. They can be used fresh or fresh to satisfy hunger in the evening. in the form of juice, fresh juice, smoothie.

For gastrointestinal diseases

People with diseases of the digestive system are generally recommended to limit citrus fruits in their diet. Oranges contain acids that irritate the mucous membranes of the gastrointestinal tract, increase pain, and can cause increased gas formation, bloating, and colic.

Oranges before bed are contraindicated for people with stomach and intestinal diseases such as:

• peptic ulcer of the stomach and duodenum;
• gastritis;
• pancreatitis;
• increased acidity of gastric juice;
• ulcerative colitis;
• cholelithiasis;
• gastroesophageal reflux disease.

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

A person who is controlling weight or trying to lose weight can have an orange before bed. Eating a low-calorie product has a beneficial effect on health and overall well-being.

A few slices of orange quickly and for a long time provide a feeling of satiety, which will help you refrain from consuming unhealthy foods at night. The orange fiber swells under the influence of gastric juice, fills the space in the intestines, and the person will no longer experience the feeling of hunger.

Dietary fiber from oranges contributes to weight loss to some extent:

• cleanse the intestines of accumulated waste and toxins;
• stimulate intestinal motility;
• normalize stool, eliminate constipation;
• restore intestinal microflora;
• prevent the development of dysbacteriosis;
• accelerate the metabolic process of fat breakdown, thereby preventing the formation of new fat deposits.

Oranges contain increased amounts of folic acid, potassium, and magnesium, which regulate all types of metabolism in the body. Vitamin E in combination with retinol and zinc suppresses appetite, improves skin condition, reduces the appearance of cellulite, and relieves the body of edema.

Orange is valued for weight loss due to the presence of B vitamins. They stimulate the production of hormones responsible for the breakdown of fats, reduce the concentration of cholesterol and sugar in the blood, and support the health of the thyroid gland, dysfunction of which contributes to obesity.

For reference. B vitamins have a beneficial effect on the state of the nervous system, increase resistance to stress, ensure a good mood, normalize night sleep, which in turn allows you not to overeat and get rid of the need to “eat stress.”

Orange contains high doses of vitamin C, which is important for the natural reduction of fatty tissue in the body. Ascorbic acid removes excess cholesterol and sugar, normalizes lipid metabolism, strengthens the immune system, regulates oxidation-reduction reactions, stimulates the secretion of bile, and restores the functions of the pancreas and thyroid gland.

Calorie content and BZHU

The calorie content of orange fruit is 40 kcal, and the protein/fat/carbohydrate content is 0.9 g/0.2 g/8.1 g.

Depending on the variety, weather and climatic conditions of growth, and the degree of ripeness of the fruit, oranges have different chemical compositions.

On average, 100 g of edible part contains:

• organic acids;
• alimentary fiber;
• ash;
• water;
• sugar: glucose, fructose and sucrose;
• vitamin A;
• beta-carotene;
• B vitamins: B1, B2, B3, B4, B5, B6, B9;
• vitamin C;
• vitamin E;
• vitamin H;
• vitamin PP;
• trace elements: iron, iodine, manganese, selenium, cobalt, copper, fluorine, zinc, chromium, molybdenum;
• macroelements: potassium, calcium, silicon, sodium, magnesium, sulfur, phosphorus, chlorine;
• sugars: glucose, fructose, sucrose;
• amino acids: aspartic, glutamic, lysine, glycine, tyrosine, serine, leucine, arginine;
• omega-3 and omega-6 fatty acids.

Benefits and harms

Orange has a rich vitamin and mineral composition, which is why it has a beneficial effect on the body as a whole, supports the functioning and health of organs and systems, and prevents various painful conditions.

Beneficial properties of orange:

• enhances metabolism;
• increases immunity;
• protects against flu and infections;
• slows down the aging process;
• accelerates tissue regeneration;
• important for healthy teeth and bones;
• prevents the development of cancer due to its pronounced antioxidant abilities;
• takes part in the formation of new cells;
• inhibits inflammation;
• stimulates the secretion of gastric juice.

Regular consumption of citrus has a positive effect on the health of the cardiovascular system. As a result, the walls and blood vessels become stronger and more elastic, blood circulation and lymph flow improve, and the concentration of cholesterol in the blood decreases, which serves as a good prevention of atherosclerosis.Orange also regulates neuromuscular transmission, stabilizes high blood pressure to normal levels, and minimizes the risk of ischemia and myocardial infarction.

Orange is of particular importance for men. This is a powerful aphrodisiac that enhances sexual desire, activity, and attractiveness in the opposite sex. B vitamins together with retinol activate blood circulation in the pelvic organs and prevent congestion. Zinc and selenium stimulate testosterone production. This is the main male sex hormone responsible for sexual health and libido, the formation and development of bone and muscle tissue.

Citrus is no less useful for the female body. It supports the functions of the reproductive system, slows down the onset of menopause, facilitates menopause, and stabilizes hormonal levels.

For children and adolescents, the elderly, nursing and pregnant women, orange is recommended as an additional source of vitamins, micro- and macroelements, organic acids, essential oils, phytoncides, which ensure the active functioning of the body and good health.

Even such a useful product is recommended to be consumed in moderation. Citrus has a high degree of allergenicity and, when a certain amount of the product eaten reaches a certain amount, it can provoke an allergic reaction. The allergen may be chemicals that are used to extend the shelf life of the fruit and preserve its presentation.

Important. If the storage conditions for citrus fruits are not met, mold forms; its entry into the body is accompanied by skin rashes, respiratory diseases, digestive disorders, and headaches.

Long-term and heavy consumption of citrus fruits destroys tooth enamel, which is manifested by tooth hypersensitivity.

When is the best time to eat

Orange is the perfect snack. It is also used as a supplement or dessert to the main meal. When you eat only citrus fruits at once, its pulp is completely digested in 30 minutes, without overloading the stomach. Therefore, you can eat oranges at any time of the day, most importantly no later than 2 hours before bedtime and within normal limits.

In what quantity

The average consumption rate with health benefits and without the absence of undesirable effects from the gastrointestinal tract is one or two medium oranges in the morning (not on an empty stomach) and during the day, and no more than 2-4 slices in the evening, provided that the digestive organs are healthy.

Such restrictions are associated with the presence of sugar (no more than 16% of the total mass) and carbohydrates (8.1 g per 100 g), which are undesirable to consume before bed, especially for those who are watching their figure.

In any form

Oranges are eaten fresh, added to fruit and vegetable salads, baked goods, and served with meat dishes. Juice, smoothies, and cocktails are prepared from the pulp. If you intend to drink juice, you must first dilute it with water or any other vegetable/fruit juice in equal proportions.

For reference. Remaining zest can be used in everyday life to neutralize unpleasant odors, in cooking as a spice, in folk medicine for preparing medicinal decoctions, infusions for vitamin deficiency, heart and vascular diseases, and metabolic disorders.

What to combine with

Orange goes well with almost all fruits (pineapple, cherry, grapes, banana, kiwi, strawberries, persimmons) and berries (strawberries, red and black currants, raspberries).Pulp and zest are added to improve taste and piquancy in meat dishes, poultry, confectionery, and baked goods.

You can combine citrus fruits with other products:

• cheeses;
• cottage cheese;
• chocolate;
• nuts: cashew, almond, hazelnut, hazelnut, walnut;
• dried fruits: figs, prunes, dried apricots;
• egg.

What can you combine citrus fruits with? There are no strict restrictions here. It all depends on gastronomic preferences, culinary abilities and imagination.

Contraindications

It is necessary to limit or completely eliminate oranges from the diet if you have diseases and conditions such as:

• allergy to citrus fruits;
• gastritis;
• colitis;
• pancreatitis;
• peptic ulcer of the digestive tract;
• increased sensitivity of teeth;
• chronic pathologies of the liver system.

Conclusion

The low calorie content of oranges is combined with a high content of vitamins, minerals, amino acids, essential oils and other substances valuable to the human body. Citrus can be consumed at any meal as an independent dish or added to salads, smoothies, fruit cocktails, squeezed fresh juice from the pulp.