Prunes caloric content

Prunes – the dried fruits made by drying of plums practically of any kind. The best grade for preparation of prunes the Hungarian Italian is considered.

For preparation in house conditions of prunes for weight loss, according to reviews it is necessary to select the best and ripe fruits during a season of maturing of plum, and also to buy sorbate of potassium which will serve as preservative.

After fruits were selected, they need to be washed up and spread out carefully on a metal tray. It is the best of all to cover plums from above with a gauze as during process of drying midges will sit down on them. Then the tray with plums needs to be put to the place where on them direct beams of the sun for 3-4 weeks will get. After plums dry, from them it is necessary to pull out stones, to lay out semi-ready dried fruits on a plate and to strew from above with a small amount of sorbate of potassium. In two hours freshly cooked prunes which caloric content is rather big so in large numbers you should not use it will be ready to the use.

In finished form despite the fact that how many calories in prunes, it often is ingredient for preparation of meat dishes and various desserts.

Useful properties of prunes

Prunes which caloric content on 100 g makes 241 kcal are an excellent source of phenols which help to improve intake of oxygen to cells, and also vitamin K, vital for strong bones and good coagulability of blood.

Sweet taste and high caloric content of prunes make an impression as if these dried fruits are not suitable for dietary food, however the soluble fibers which are contained in them are capable to slow down process of absorption of glucose and to stabilize sugar level in blood so at its moderate consumption harm for a figure will not be. And here the advantage for all organism will be obvious, besides use of prunes from locks as a purgative is widely known that too influences loss of excess weight.

In addition to the high content of calories prunes also contain a set of antioxidants which help to protect cells from the damages caused by free radicals – unstable molecules which result from the wrong cellular metabolism, smoking, environmental pollution and UF-radiation. Researches show that surplus of free radicals can promote a senilism, plication on skin, to cardiovascular diseases and development of malignant tumors.

Prunes which caloric content is very high are also a good source of food fibers. In 100 g of prunes about 6,1 g of food fibers which are that part of any vegetable food which enzymes in an organism cannot digest and which are not soaked up in blood contain. As a result these fibers remain in a large intestine where absorb water and soften a chair, active action on a prunes organism from locks thereby is expressed. Besides, prunes contain sorbite (14,7 g in 100 g) which is a soft stimulator of a large intestine, improves its passability and reduces risk of emergence of locks, a colorectal cancer and hemorrhoids.

The high content of antioxidants in prunes is connected with the high level of the hydroxycinnamon acids (phenolic connections) which are contained in it. Hydroxycinnamon acids, present at prunes, include neochlorogenic and chlorogenic acids which very effectively clear an organism of free radicals. In addition to a high rate of hydroxycinnamon acids and caloric content prunes are also rich in anthocyans and flavonoids.

How many calories in prunes: nutrition and energy value

Caloric content of prunes is quite high, however it does not prevent broad use of this type of dried fruits in cookery and dietology.

Nutrition value and caloric content of prunes, at the rate on 100 g of these dried fruits makes:

• Proteins – 2,18 g;
• Fats – 0,38 g;
• Carbohydrates – 63,88 g;
• Disaccharides – 38,13;
• Retinolum (vitamin A) – 39 mkg;
• Beta carotene – 394 mkg;
• Thiamin (B1 vitamin) – 0,051 mg;
• Riboflavinum (B2 vitamin) – 0,186 mg;
• Prunes caloric content – 1006 kJ (241 kcal);
• Niacinum (B3 vitamin) – 1,882 mg;
• Pantothenic acid (B5 vitamin) – 0,422 mg;
• Pyridoxine (B6 vitamin) – 0,205 mg;
• Folacinum (B9 vitamin) – 4 mkg;
• Ascorbic acid (vitamin C) – 0,6 mg;
• Tocopherol (vitamin E) – 0,43 mg;
• Vitamin K – 59,5 mkg;
• Calcium – 43 mg;
• Iron – 0,93 mg;
• Magnesium – 41 mg;
• Phosphorus – 69 mg;
• Potassium – 732 mg;
• Sodium – 2 mg;
• Zinc – 0,44 mg;
• Fluorine – 4 mkg.

Prunes caloric content: an easy diet for weight loss

It is known that the content in prunes of calories sufficient high to consider this product anti-dietary, however it far not so. These dried fruits have a number of unusual properties which at use of prunes for weight loss allow to dump 3-4 kg in only 4-5 days of a diet. Such results become possible thanks to high content in prunes of pectins which perfectly clear intestines of slags. Also in 100 g of prunes 732 mg of potassium which promotes recovery of water-salt balance of an organism contain, brings pressure to a normality, is necessary for work of a cardiac muscle, and also has diuretic effect on an organism that also promotes weight loss, as well as effect of prunes from locks.

At the choice of prunes it is according to reviews very important for weight loss that dried fruits were bought high quality: ideally the fruit has to be evenly black color, not have glossy gloss – it will speak about its processings by fats, and on taste to be sweet with presence of small sourness.

The approximate menu of a diet for five days has the following appearance:

• Day of the 1st: a breakfast – 1 egg hard-boiled half-grapefruit, a cup of black coffee without sugar and 2 pieces of prunes which caloric content will be about 37 kcal. A lunch – vegetable borsch without potatoes, 50 g of black whole-grain bread, two walnuts, 8 pieces of prunes and a cup of green tea without sugar. A dinner – one egg hard-boiled, 250 g of any baked fish, 1 orange and a cup of black tea;
• Day of the 2nd: a breakfast – 50 g of firm cheese, a cup of black coffee without sugar and 2 pieces of prunes. A lunch – a plate of Russian cabbage soup, 50 g of black whole-grain bread, 100 g of boiled fast beef, 2-3 pieces of almonds and green tea. A dinner – fresh vegetables and greens salad, 4 pieces of prunes which caloric content will make nearly 65 kcal, a cup of black tea;
• Day of the 3rd: a breakfast – 50 g of black whole-grain bread with a slice of firm cheese and chicken ham, 3 pieces of prunes and coffee without sugar. A lunch – vegetable soup, 50 g of black whole-grain bread, one tomato, two small boiled potatoes, 2 pieces of prunes and green tea without sugar. A dinner – 50 g of black whole-grain bread, a glass of 0% of kefir or yogurt, 5 pieces of prunes which caloric content will make nearly 80 kcal, and a cup of black tea.

The menu of the fourth and fifth day is similar to the menu of the second and third days. It is important to remember that at observance of a diet it is necessary to drink not less than 1,5 l of water a day.