4 tips to make a smoothie healthy
Plus, delicious recipes from the CR test kitchen to get You started
There is a lot to love about smoothies. They are delicious, portable, and it is a good way to help You sneak in some fruits and vegetables in Your diet. But they are not always good for You. In fact, they often have more calories and sugar than a serving of ice cream.
With the right approach, though, make Smoothies nutritious does not have to be a challenge. Gives tips on four - and we healthy recipes-in.
1. the mixture itself
Smoothie from a chain or a supermarket may be simple, but they can eat excess calories, fat and sugar. For example, a small Jamba juice Strawberry Surf Rider has 320 calories and lebuhrayanya 70 grams (about 17 teaspoons) of sugar. Some of which come from the grams of natural sugar peaches and strawberries of course, but he also tried to drink water with lemon and sherbet, filled with sugar. The American Heart Association recommends that women have no more than 24 grams (6 TSP) of sugar a day and men no more than 36 (9 tablespoons).
You might also be surprised to find that some of the smoothies purchased at the store can be high in sodium. Shredder The little brown at Smoothie King, for example, has 550 mg. "that is almost a quarter of the maximum amount of sodium [2.300 mg] in a single day," says Amy Keating, R. D., a nutritionist users of the Report.
If You're looking for a blender that does the job better with a smoothie, consider the model recommended CR.
2. load on the vegetables
Many of us have a problem applying a variety of vegetables in our daily diet, but if You sneak them into a smoothie, can help up with Your intake. "If You're using a blender, compared to some Juicers are, You get all the vegetables and fiber, which in addition has many health benefits, helps You feel full," said Keating.
Some good pairs include: Strawberry and beet, kale and pineapple, blueberries, and spinach, carrots, and oranges.
3. pass facilities and services
Bee pollen, Creatinine, linoleic acid conjugated estrogen (CLA), green tea powder, guarana, vitamin C, protein powder — these are some of the amenities found in your healthy smoothie called available in Smoothie shops, gym, and a grocery store. You'll often see some type of claim are attached to this supplement — more energy, muscle Builder, immune system booster, burn fat faster, to name a few.
This problem is not only that the claim has a good bit of evidence, if any, behind them, some of the ingredients that can be harmful if taken in excess. For example, guarana naturally contains caffeine. Up to 400 mg of caffeine-the number of 8-ounce two to four cups of coffee per day can be part of a healthy diet for most adults, but chances are You don't know how much caffeine guarana added to Your Smoothie, and You can easily exceed 600 mg, total said the food and Drug Administration too much in one day.
What about additional vitamins and minerals? You can skip them too. "Most of the people can meet the needs of the nutrients with the food alone. But high doses of some vitamins and minerals can have a negative impact and when You start adding their food, You have to contend with various risks, "said Keating. For example, naked Plus with a Smoothie of Vitamins C package 1,270 percent of the daily requirement of vitamin c in a serving of 15-ounce. According to the National Institute of Health, too much vitamin C can cause stomach cramps, diarrhea, nausea and intestinal problems.
4. Add Creaminess way healthy
You can get a nice slippery texture to add epal, avocados, bananas, low-fat yogurt, nut butters or silken tofu. Buckwheat powder can also make a thicker smoothie and add some whole grains to your drink," Keating said. Frozen fruit also don't forget to add that it's satisfying thickness. Frozen fruits also adds to the thickness.
In addition to the butter avocado and the nut, chia seed or seed flaks land may add some fat healthy. This seed is a good source for heart healthy omega 3 acid fats and also contains feasible amount of fiber, protein and vitamins.
Resepi Smoothie healthy for a shot
This smoothy recipe from the kitchen of the exam CR eat with flavor — no added sugar or sodium.
The dream lean green
In small cup, mix one blade to the big chia seed and 1⁄4 cup milk almond unsweetened. Let sit for 10 minutes to justify the chia seeds to soften. Place 2 cup of chopped kale, stems and ribs of the Center was abolished, 3⁄4 cup pineapple fresh, 1⁄2 cup of nonfat Greek yogurt and a mixture of milk/chia almond. Blend so sebati. Make 1 dish.
Each entree: 220 calories, fat 7 g, 0.5 g fat tepu, 29 g carbohydrates, fiber 9 g, 17 g sugar, 17 g protein, 150 mg sodium.
Frappé fruits and fiber
In a blender, add 1⁄4 cup oat and kisar so powdery. Add 1½ cup frozen berries mix, 1⁄2 cup nonfat Greek yogurt a clear, 1⁄4 cup orange juice, and 1 blade tea orange zest. Blend so sebati. Make 1 dish.
Every meal: 280 calories, 3.5 g fat, fat pat 0 g, 53 g carbohydrates, fiber 8 g, sugar 26 g, 17 g protein, 40 mg sodium.
Temptations of the tropics
In a blender, add 1 cup of frozen mixed fruits tropical (pineapple, mango and betik), one 6-auns kontena nonfat Greek yogurt that is clear and a mixture of almond-coconut milk unsweetened Cup 1⁄2. Blend so sebati. Make 1 dish.
Each dish: 210 calories, 2.5 g fat, 0.5 g fat meal, carbohydrates 30 g, 3 g fiber, sugar 24 g, 19 g protein, 130 mg sodium.
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