The nutritionist named the optimal daily allowance of tangerines in winter

For most healthy people, 2-4 tangerines are a comfortable daily norm. During active physical activity, when the need for carbohydrates and vitamins is increased, it is permissible to increase the portion to 4-6 pieces, but only taking into account the total caloric content of the diet. Yuri Brabechan, a nutritionist at Lapino Fitness Country Club, told Izvestia about this on December 13.

"People with diabetes, carbohydrate metabolism disorders, or diseases of the gastrointestinal tract need to individually coordinate the amount with their doctor, which is most often limited to 1-2 tangerines per meal," he said.

According to the expert, one tangerine contains about 40-60 kcal and 8-12 g of carbohydrates, which makes it a fast source of energy and vitamin C. Moderate consumption within the norm provides the body with nutrients and fiber, without creating an excessive sugar load. However, regularly exceeding this dose can lead to undesirable consequences.: spikes in blood glucose levels, which cause a feeling of fatigue after a sharp rise in sugar, which is especially critical for weight loss or insulin resistance. In sensitive people, excess vitamin C sometimes causes stomach upset, and citric acid can increase heartburn and irritation of the mucous membrane.

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In the training mode, tangerines can be used as a light snack before class: one citrus fruit half an hour before exercise gives a quick energy boost. After exercise, they combine well with protein foods such as cottage cheese, yogurt, or protein, helping replenish glycogen stores. On normal days, they should be combined with nuts or Greek yogurt for a balanced snack, but it's important to remember that these are fruits, not a substitute for vegetables. In the presence of diabetes, pregnancy with impaired carbohydrate metabolism or increased acidity of the stomach, portion control should be especially strict.

"Tangerines are an excellent vitamin and energy product that promotes recovery after physical activity and fits well even into a low-calorie diet, provided carbohydrates are taken into account. The optimal daily portion for most people remains within 2-4 pieces, and it should be exceeded only with a clear understanding of their goals and health status," concluded Brabechan.

On December 7, Elena Specsenko, head of the Roskachestvo Center for Food Safety Competencies, told Izvestia what signs should be used when choosing tangerines. According to her, fruits with damaged skins, dark spots, brown mesh and soft areas should be avoided — they indicate deterioration in quality and violation of storage conditions.

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