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Smoothies

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โพสต์เมื่อ 6 วันก่อน |แสดงโพสต์ทั้งหมด
Smoothies may be a favorite drink for many health lovers. And the menu is not difficult Just put various fruits into the blender and finish. Although some recipes may not taste right But if eating various fruits in the right proportion, it has health benefits
Tips for not making smoothies


Many people may understand that making smoothies just has 2-3 fruits, put on ice and add sweetness to it, but actually there are techniques for choosing raw materials that will not only make smooth My favorite cup is delicious. But also good for health as follows

Choose fruits that have less sugar. Berry family fruit Whether it's strawberries, blueberries, blackberries Or raspberry Including cantaloupe, grapefruit and papaya, all of which have less sugar. In addition, many people prefer to drink smoothies with banana-based ingredients as well. Because it is delicious and helps to increase the texture of the smoothies But bananas are high sugar fruits About 85 grams of bananas contain about 10 grams of sugar, including cherries, grapes, mangoes and figs. Guava is also a fruit with high sugar as well. Therefore should control the amount of consumption, which may increase the ice or choose to use frozen fruits to help smooth the meat instead. And should not drink smoothies more than 150 milligrams a day or about 1 glass small, because sugar from fruits may cause the risk of tooth decay
Add food that is a good source of protein and fat. Avocado is a kind of fruit that contains good fat for the body. It also contains B vitamins, potassium and antioxidants. In addition, whey protein and green peas are easily digestible protein sources that contain essential amino acids. Or can put chia seeds that help smoothies become thicker It also has fiber, protein and fat that is good for the body as well.
Add green leafy vegetables, such as Pueblo Leng Kels or Swiss Chard, etc. because they are vegetables that will add green to smoothies. And also contains many nutrients including vitamins, fiber and antioxidants Which may also add lemon juice to help the taste of green leafy vegetables harmonize with other fruits in the glass as well.
Fill the sweetness carefully. Even if choosing raw materials that have good fats like avocado Or sour fruit in the berry family But if adding too much sugar or honey, it may cause the smoothie glass to be bad for health. Because the excess sweetness may cause the blood sugar level to rise rapidly And risking other health problems, such as tooth decay, overweight, obesity, diabetes and coronary heart disease But if it is sweet, you may choose to use stevia or sweetener to substitute sugar in other forms to add flavor to your favorite smoothie.
Many simple smoothies that can be made by themselves

Everyone can customize the smoothies menu by themselves. Which may be used to mix and match seasonal fruits in the refrigerator Or will follow the following formula

Banana smoothies and peanut butter

Is a traditional formula that is rich in important nutrients from bananas. Including vitamin B6, vitamin C, manganese, potassium, dietary fiber and many benefits that help digestion, provide good energy to the intestines and stimulate metabolism Which is suitable for breakfast that will help energize the activities during the day

the ingredients

1 banana
1 tablespoon peanut butter
Low-fat cow's milk Or 10 oz almond milk
Honey by adding sweetness as you like
Smoothies, soy milk, bananas and strawberries Soy milk is a source of protein and antioxidants that may help reduce bad cholesterol. It also has good fiber for the digestive system. And contains important substances such as isoflavones that the body transforms into phytoestrogen, which is similar to the female hormone estrogen that affects the reproductive function. It is also an option for those who are allergic to cow's milk as well.

the ingredients

1 cup of soy milk
5 oz soft tofu
1 banana
2 cups sliced ​​strawberries
2 teaspoons of honey
Blueberry Smoothie Not only delicious taste But blueberries are also a source of vitamin K 1, vitamin C, manganese, vitamin E, vitamin B6, including antioxidants such as anthocyanin, ketzinin and merrillin that may help protect cells Damage from free radicals Which is also a low-calorie drink

the ingredients

1 cup blueberry
Half cup natural yogurt
1 cup low-fat milk
1 tablespoon sweetened condensed milk
Smoothies, avocados and raspberries Avocado is rich in essential vitamins and minerals such as potassium that helps control blood pressure. Lutein that nourishes the eyes Folate that helps repair various cells and is essential to the body during pregnancy. B vitamins that help keep the body healthy, etc. In addition, avocados also have relatively low sugar and high fiber. Which helps the stomach to last longer Therefore is often a fruit that is popular among health lovers Even though avocados and raspberries look like an incompatible ingredient But avocados will help reduce the sourness of raspberries and help smoothies have a more mellow flavor.

the ingredients

1 cup avocado
3 orange juice in 4 cups
Half cup raspberry
3 in 4 raspberry juice
Tomato smoothies Many people may not like the taste of tomatoes. But if talking about benefits Tomatoes are rich in antioxidants in carotenoids, such as lycopene, alpha-carotene, beta-carotene and lutein, as well as other nutrients such as vitamin A, vitamin C. And vitamin K good for blood sugar levels Help to see And have skin health benefits as well

the ingredients

2 cups tomatoes
Half cup tomato juice
1 in 4 apple juice
Half cup carrot
Sailor or celery, 1 in 4 cups of guava
2 cups ice
Mango smoothies and papaya Is a fruit that is rich in nutrients that are ufabet beneficial to the body The mango contains vitamin A, vitamin C, antioxidants.
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