Smoothie for health? What is it, how to prepare it and what not to forget

Smoothie - that is, the name of a thick and smooth drink, which is quite familiar nowadays. This nectar of health is fashionable, modern and for most it represents something healthy.

It serves as a source of nutrients, vitamins, minerals or fiber. Its power can be used for weight loss, sports, but also in the morning after waking up.

However, what should we know and what should we remember? There is a "but" even in the case of this symbol of health.

What to imagine under the term smoothie?

When I first heard the term, I didn't know. Subsequently, I discovered that it was something healthy.

Smoothie is a term that originated many years ago. It came into consciousness mainly in the 20th century and has been gaining fame and strength ever since.

A smoothie is a thick and smooth drink that is obtained by blending fruits, vegetables or a combination of the two. In addition to these two ingredients, others such as water, dairy products, ice and various sweeteners are added to it.

What can we add to a smoothie:

• fruit, whether or not frozen
• vegetables
• a combination of both
• water, ice
• dairy products
  • milk
  • buttermilk, kefir
  • yoghurt
  • cottage cheese
  • whey
  • ice cream
• protein powder
• sweetener
  • sugar
  • honey
  • stevia
  • maple syrup
  • dates or figs
• flavourings
  • vanilla
  • ginger
  • cinnamon
  • cocoa
  • coconut
  • nutmeg
  • mint
• seeds - flax, chia
• nuts
• green barley, spirulina, chlorella, young wheat
• green tea, preferably in the form of matcha powder

How to prepare?

Probably every household has its own juicer or press (pres) for fruits, vegetables. If not, never mind, no need.

To prepare a smoothie, we just need a blender. But the higher the power, the better the smoothie drink.

In the shops we can find various special smoothie blenders, so-called smoothie makers. These should guarantee the best, thick but at the same time smooth drink. Since whole pieces of fruit and vegetables are used in the preparation, the blender needs enough power to process them.

The best smoothie recipe?

There is no definite answer to this question. Individualism touches on this issue too. Something different is good for everyone. If I don't like broccoli, I won't make a broccoli smoothie just because it is healthy.

I will also skip foods that I am allergic or hypersensitive to. For example, allergies to strawberries, honey (pollen) or nuts are common; beware of anaphylaxis.

Interesting fact: We also know about histamine or lactose intolerance.

When preparing it, it is all about what we would like to achieve. We determine the goal and then the correct and appropriate ingredients.

What is its effect and what can it be used for?

Smoothies can be used for different purposes. We have to choose the ingredients according to our expectations. If its purpose is mainly to taste good, we do not have to look at the calorie content. On the other hand, if it is to help us lose weight, it should not contain sugar.

People looking to increase muscle mass add cottage cheese, whey or various protein powders to it. It can be a source of energy, antioxidants or simply taste.

What a smoothie can give me:

• Vitamins
• minerals
• antioxidants
• ballast substances, fibre
• energy
• fluids
• protein
• immunity support
• as a slimming agent for overweight and obesity
• satiation, as a substitute for breakfast or snack
  • but let's not forget the right diet
  • the feeling of satiety lasts for a shorter time
• fruit and vegetables or a combination thereof
• their consistency makes them easier to absorb and digest
• saves time

What not to forget and what questions I need to know the answer to

A balanced and rational diet is essential. Although the smoothie is representative of a healthy lifestyle, this may not always be the case.

Fruit or vegetables only, how about a combination?

This question has a simple answer. If I want to enjoy fruit, then only that. If I like spinach, carrots or tomatoes, I choose the green, vegetable smoothie option. A combination of both is not forbidden.

So you're free to use your imagination. In the beginning, tried-and-tested recipes will help. Later, when we've gained enough experience, we can try different alternatives.

Some sources advise against mixing fruit and vegetables. Others say that no more than three ingredients should be combined.

What is the right ratio or amount of fruit and vegetables?

It is stated that if you are making a smoothie by combining fruits and vegetables, you should think about the right ratio. Multiple sources have stated that the best ratio is 60:40 or 50:50.

So two bananas, an apple and one Chinese cabbage?

In shopping list, it doesn't affect that much. But in practice, the situation is different, blender full and stomach small.

Let's try to use common sense in preparation. We need to imagine the amount of fruit and vegetables we would probably be able to take in under normal circumstances.

250-600 millilitres (2.5 to 6 decilitres).

If necessary, remove the cores and pits. Blend until the drink is thick but smooth.

How to do it, you can read in the article.

How much smoothie can be drunk in one day, you ask? In the case of this question, there is no exact answer. But always be guided by common sense. Smoothie is not a substitute for a full-fledged all-day diet.

Does a smoothie help with weight loss?

Yes. There is a "but". In this case, calorie intake must be observed.

Fruit is a source of vitamins, but also of sugars.

Fruits are not forbidden in weight loss, however, the main component of the drink should be foods with a lower energy supply. And let's not forget about a reasonable amount of physical activity.

With or without water?

Water should be added to leafy vegetables. Juicy fruits need less of it. However, let's not forget that some vitamins, such as vitamin C and the B vitamin complex, are water soluble.

Vitamins and fats...

In addition to water, fats are also important for vitamins. Vitamins A, D, E and K are fat-soluble, which means that you need to take in fat along with them. This can be in the form of oil, nuts or seeds. These even contain healthy essential unsaturated fatty acids, or fats.

You can also read about fats in the article on palm oil.

Just a few drops, for example from olive, flax, sesame or other oils, are enough.

Sugar and smoothies?

Adding sugar is not recommended. If necessary or for taste, choose honey, maple syrup, agave, stevia. Figs or dates are an interesting form of flavouring.

Sugar increases the calorific value and is present in sufficient quantities in fruit. If it is in excess, it can have the opposite of the desired effect: weight gain.

Difficulty of preparation and length of storage?

The preparation is simple, time-saving and does not require a large investment. We can prepare it in the morning, take it to work with us and replace our breakfast or snack.

It is best drunk fresh, that is, immediately after preparation.

If stored properly in a closed container and in the fridge, it will last for 1 to 3 days. But the exact length depends on the ingredients that are blended. Some last no more than 12 hours.

What is the best time for intake?

Consumption is recommended first thing in the morning, and on an empty stomach. The body will quickly recover from the night's sleep and starvation after waking up. We will supply it with the necessary substances, nutrients and vitamins, as well as fluids. After the morning drink, give yourself a break in food intake of at least 30 minutes and optimally one hour.

A smoothie is a suitable form of meal replacement.

Can I drink it before going to bed?

No, it should not be drunk or eaten at all just before bedtime.

Children, vegetables and fruit

Probably most parents have experience of their children eating fruit and vegetables. Some do not give them a problem. However, there are some fruits and vegetables that our little ones are unable to eat even with the prospect of a reward.

A smoothie is a good way to give them this healthy food we prefer, without them necessarily knowing it. Yes, I know, it's not nice to lie. But...

Smoothies will help children, but also adults, increase their daily intake of fruits and vegetables.

The wrong combination...

Even when preparing this refreshing drink, there are certain recommendations on what not to do. The combinations have already been tried, so there is no point in repeating the mistakes.

In the case of a smoothie, it is not recommended:

• watermelon alone, do not combine
• too much sugar and protein, risk of bloating
• mixing legumes, sweet potatoes or pumpkin with fruit
• beware of too many fruits or vegetables in one drink
• store for more than 3 days
• sun exposure
• be aware of dietary restrictions and the principles of a no-restriction diet for some people
• bought smoothies, because of their questionable content and quality

The most common smoothie ingredients

You can buy common fruits and vegetables at the nearest store. Yes, they should be organic quality. The best ones will be from your own garden. For example, chia, matcha tea, quality flaxseed oil, protein ingredients and other not very common ingredients need to be searched for longer, even on the internet.

For beginners, here are the most common ingredients for making different smoothies:

• Apple
• pear
• peach or nectarine
• berries (frozen)
• strawberries
• raspberries
• banana
• pineapple
• orange
• kiwi
• mango
• avocado
• spinach leaves
• kale
• celery
• carrots
• parsley
• broccoli
• beetroot
• cucumber
• olive oil
• coconut milk
• lemon or lime juice
• oatmeal
• cocoa
• chocolate
• cottage cheese
• yoghurt
• ice cream

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