2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Properly prepared, smoothies are nutritious sources of energy through which your body can recharge with healthy fruits and vegetables. Improperly prepared, however, they can provide you with excess sugar, fat and artificial ingredients.
The best way to enjoy smoothies? Make them yourself.
They are refreshing, easy to drink on the go and full of healthy nutrients. But smoothies from grocery stores and fast food chains often contain significant amounts of sugar and fat.
Some have more than 600 calories in a glass, and carbohydrates can easily reach the daily required dose. But the right mix of ingredients can provide a powerful dose of nutrients and vitamins.
Use the following tips to prepare a healthy smoothieto nourish your body without adding extra calories.
Useful smoothies have enough ice
A 2016 study from the American Journal of Clinical Nutrition shows that people who drink heavy smoothies feel fuller than those who take a more liquid version - even when the number of calories is the same! The best way to boost your smoothie without adding calories? Ice.
Healthy smoothies contain low-fat or skim milk products
The troublemakersCalorie bombs can be made with ice cream or full-fat yogurt, but low-fat or skim yogurt or cottage cheese give your confused healthy dose of protein without excess calories.
Useful smoothies have whole fruits
Does your smoothie contain fruit juice instead of sliced fruit? You miss the perfect fiber intake option, which takes longer to digest, so you don't feel hungry again just an hour after eating. Try a banana, mixed berries or an apple. Frozen fruits can make the taste of your smoothie thicker and richer. You can cut ripe peaches, plums, nectarines, strawberries, cherries and apricots, then freeze them until firm. Store in separate bags to have a ready dose to prepare perfectly healthy smoothie smoothie.
Useful smoothies are not afraid of vegetables
Unless you're a fan of green leafy juices, it may seem strange to add vegetables to your smoothie. But leafy vegetables like spinach and kale mix beautifully in embarrassed and contribute as disease control ingredients.
In addition, the sweet fruits mask the obvious taste of the green leaves, so you will never know that they are there. Of course, they will color your drink green, so if you're trying to trick a young child into taking a useful smoothie, consider adding cocoa to hide the color.
Healthy smoothies contain omega-3
One tablespoon of flaxseed flour plays a good role in obtaining useful fiber and omega-3 fatty acids. But for this purpose, use flaxseed flour or ground flaxseed, not whole seeds. Whole seeds will pass directly through the digestive tract without delivering the necessary nutrients.
Healthy smoothies can boast of useful fats
A little unsaturated fat (half an avocado or a tablespoon of nut oil) also keeps you full. The key word is small, otherwise you will turn the embarrassment into a calorie bomb.
Useful smoothies have a sweet taste - no added sugar
If the smoothie has no taste, there is no point in drinking it. But you can achieve this sweet feeling with coconut milk or water. You can also mix one or two teaspoons of honey, a little vanilla extract or a little unsweetened cocoa powder or cinnamon.
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